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Get in cardio and build endurance with a strength session and boxing workout!",{"id":1042,"alt":657,"name":7,"focus":48,"title":657,"filename":1043,"copyright":7,"fieldtype":50},3409303,"https://a.storyblok.com/f/115220/2400x990/28c2a38483/get-shaniesmashed-7-day-full-body-strength-workout.jpeg",[],"get-shaniesmashed-7-day-full-body-strength-workout","blogs/get-shaniesmashed-7-day-full-body-strength-workout",-1390,[],60887917,"c28853a4-1e24-4f89-b62c-89c1f7c2ba5b","2021-01-16T02:57:00.000Z",[],["Reactive",1054],[1055,1350,1774,2006,2228,2550],{"name":1056,"created_at":1057,"published_at":1058,"updated_at":1059,"id":1060,"uuid":1061,"content":1062,"slug":1341,"full_slug":1342,"sort_by_date":48,"position":1343,"tag_list":1344,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":1346,"first_published_at":1347,"release_id":48,"lang":60,"path":1348,"alternates":1349,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1063,"faqs":1064,"title":1056,"topic":1081,"author":1096,"content":1097,"category":1322,"schedule":1330,"component":1037,"meta_info":1331,"cover_image":1335,"description":1339,"contributors":1340},"0970fa5a-5687-49ba-9c33-b7285372264c",[1065,1069,1073,1077],{"_uid":1066,"answer":1067,"question":1068,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1070,"answer":1071,"question":1072,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1074,"answer":1075,"question":1076,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1078,"answer":1079,"question":1080,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1082,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1094,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1083,"component":39,"meta_info":1091,"block_image":1092,"cover_image":1093,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1085,"component":118,"meta_info":1086,"meta_title":7,"block_image":1087,"cover_image":1088,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1098},[1099,1104,1124,1129,1135,1139,1171,1175,1180,1190,1210,1214,1219,1223,1249,1253,1279,1283,1288,1300,1305,1318],{"type":748,"attrs":1100,"content":1101},{"level":750},[1102],{"text":1103,"type":742},"How to Get Better Head Movement in Boxing",{"type":738,"content":1105},[1106,1108,1115,1117,1122],{"text":1107,"type":742},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1109,"type":742,"marks":1110},"movements",[1111],{"type":952,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"custom":1114,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1116,"type":742}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1118,"type":742,"marks":1119},"employ",[1120],{"type":1121},"italic",{"text":1123,"type":742}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":748,"attrs":1125,"content":1126},{"level":750},[1127],{"text":1128,"type":742},"3 Boxing Head Movement Drills",{"type":748,"attrs":1130,"content":1132},{"level":1131},3,[1133],{"text":1134,"type":742},"The 5 Point Pivot Drill",{"type":738,"content":1136},[1137],{"text":1138,"type":742},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":755,"content":1140},[1141,1147,1153,1159,1165],{"type":758,"content":1142},[1143],{"type":738,"content":1144},[1145],{"text":1146,"type":742},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":758,"content":1148},[1149],{"type":738,"content":1150},[1151],{"text":1152,"type":742},"Weave under to the other side (to avoid hooks)",{"type":758,"content":1154},[1155],{"type":738,"content":1156},[1157],{"text":1158,"type":742},"Pull back/sway (good for avoiding uppercuts)",{"type":758,"content":1160},[1161],{"type":738,"content":1162},[1163],{"text":1164,"type":742},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":758,"content":1166},[1167],{"type":738,"content":1168},[1169],{"text":1170,"type":742},"Throw a punch (it's important that defense and offense are fluid) ",{"type":738,"content":1172},[1173],{"text":1174,"type":742},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":748,"attrs":1176,"content":1177},{"level":1131},[1178],{"text":1179,"type":742},"Frame and Shoot Drill",{"type":738,"content":1181},[1182,1184,1188],{"text":1183,"type":742},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1185,"type":742,"marks":1186},"will",[1187],{"type":1121},{"text":1189,"type":742}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":755,"content":1191},[1192,1198,1204],{"type":758,"content":1193},[1194],{"type":738,"content":1195},[1196],{"text":1197,"type":742},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":758,"content":1199},[1200],{"type":738,"content":1201},[1202],{"text":1203,"type":742},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":758,"content":1205},[1206],{"type":738,"content":1207},[1208],{"text":1209,"type":742},"Once you know what feels best, throw a punch from that position. ",{"type":738,"content":1211},[1212],{"text":1213,"type":742},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":748,"attrs":1215,"content":1216},{"level":1131},[1217],{"text":1218,"type":742},"The Line Drill",{"type":738,"content":1220},[1221],{"text":1222,"type":742},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":755,"content":1224},[1225,1231,1237,1243],{"type":758,"content":1226},[1227],{"type":738,"content":1228},[1229],{"text":1230,"type":742},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":758,"content":1232},[1233],{"type":738,"content":1234},[1235],{"text":1236,"type":742}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":758,"content":1238},[1239],{"type":738,"content":1240},[1241],{"text":1242,"type":742},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":758,"content":1244},[1245],{"type":738,"content":1246},[1247],{"text":1248,"type":742},"Repeat step 1",{"type":738,"content":1250},[1251],{"text":1252,"type":742},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":755,"content":1254},[1255,1261,1267,1273],{"type":758,"content":1256},[1257],{"type":738,"content":1258},[1259],{"text":1260,"type":742},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":758,"content":1262},[1263],{"type":738,"content":1264},[1265],{"text":1266,"type":742},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":758,"content":1268},[1269],{"type":738,"content":1270},[1271],{"text":1272,"type":742},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":758,"content":1274},[1275],{"type":738,"content":1276},[1277],{"text":1278,"type":742},"Return to neutral and repeat the sequence",{"type":738,"content":1280},[1281],{"text":1282,"type":742},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":748,"attrs":1284,"content":1285},{"level":750},[1286],{"text":1287,"type":742},"Keep Your Head Moving",{"type":738,"content":1289},[1290,1292,1298],{"text":1291,"type":742},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1109,"type":742,"marks":1293},[1294],{"type":952,"attrs":1295},{"href":1296,"uuid":48,"anchor":48,"custom":1297,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1299,"type":742}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":748,"attrs":1301,"content":1302},{"level":750},[1303],{"text":1304,"type":742},"Train Like a Fighter",{"type":738,"content":1306},[1307,1309,1316],{"text":1308,"type":742},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1310,"type":742,"marks":1311},"FightCamp",[1312],{"type":952,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":955,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1317,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":1319},[1320],{"text":1321,"type":742},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1324,"component":118,"meta_info":1325,"meta_title":7,"block_image":1326,"cover_image":1327,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1332,"title":1333,"plugin":43,"description":1334},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1336,"alt":1337,"name":7,"focus":7,"title":1337,"filename":1338,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1345],"featured","0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],{"name":1351,"created_at":1352,"published_at":1353,"updated_at":1354,"id":1355,"uuid":1356,"content":1357,"slug":1767,"full_slug":1768,"sort_by_date":48,"position":1769,"tag_list":1770,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":1771,"first_published_at":1772,"release_id":48,"lang":60,"path":1348,"alternates":1773,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1358,"faqs":1359,"title":1351,"topic":1380,"author":1395,"content":1396,"category":1751,"schedule":1759,"component":1037,"meta_info":1760,"cover_image":1763,"description":1762,"contributors":1766},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1360,1364,1368,1372,1376],{"_uid":1361,"answer":1362,"question":1363,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1365,"answer":1366,"question":1367,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1369,"answer":1370,"question":1371,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1373,"answer":1374,"question":1375,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1377,"answer":1378,"question":1379,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1381,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1382,"component":39,"meta_info":1390,"block_image":1391,"cover_image":1392,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1383,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1388,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1389,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1384,"component":118,"meta_info":1385,"meta_title":7,"block_image":1386,"cover_image":1387,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":1397},[1398,1402,1405,1418,1423,1428,1493,1498,1524,1529,1533,1538,1546,1559,1564,1575,1580,1591,1596,1607,1612,1624,1629,1640,1645,1665,1670,1675,1695,1700,1719,1724,1737,1741],{"type":738,"content":1399},[1400],{"text":1401,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":1403},[1404],{"text":1362,"type":742},{"type":930,"attrs":1406},{"id":1407,"body":1408},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1409],{"_uid":1410,"link":1411,"image":1413,"title":1415,"component":1417},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1412,"linktype":13,"fieldtype":14,"cached_url":1412},"https://pin.it/2zdpNMs",{"id":1414,"alt":1415,"name":7,"focus":48,"title":1415,"filename":1416,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":748,"attrs":1419,"content":1420},{"level":750},[1421],{"text":1422,"type":742},"Top Rock Step-By-Step",{"type":748,"attrs":1424,"content":1425},{"level":1131},[1426],{"text":1427,"type":742},"The Feet",{"type":755,"content":1429},[1430,1436,1456,1462,1481,1487],{"type":758,"content":1431},[1432],{"type":738,"content":1433},[1434],{"text":1435,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":758,"content":1437},[1438,1442],{"type":738,"content":1439},[1440],{"text":1441,"type":742},"To start, being by doing a “step out”",{"type":755,"content":1443},[1444,1450],{"type":758,"content":1445},[1446],{"type":738,"content":1447},[1448],{"text":1449,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":758,"content":1451},[1452],{"type":738,"content":1453},[1454],{"text":1455,"type":742},"Pause for a half-second",{"type":758,"content":1457},[1458],{"type":738,"content":1459},[1460],{"text":1461,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":758,"content":1463},[1464,1468],{"type":738,"content":1465},[1466],{"text":1467,"type":742},"Once returned, perform the opposite foot “step out”",{"type":755,"content":1469},[1470,1476],{"type":758,"content":1471},[1472],{"type":738,"content":1473},[1474],{"text":1475,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":758,"content":1477},[1478],{"type":738,"content":1479},[1480],{"text":1455,"type":742},{"type":758,"content":1482},[1483],{"type":738,"content":1484},[1485],{"text":1486,"type":742},"Hop back to the starting position",{"type":758,"content":1488},[1489],{"type":738,"content":1490},[1491],{"text":1492,"type":742},"Continue Top Rocking for the remainder of the set",{"type":748,"attrs":1494,"content":1495},{"level":1131},[1496],{"text":1497,"type":742},"The Arms",{"type":755,"content":1499},[1500,1506,1512,1518],{"type":758,"content":1501},[1502],{"type":738,"content":1503},[1504],{"text":1505,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":758,"content":1507},[1508],{"type":738,"content":1509},[1510],{"text":1511,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":758,"content":1513},[1514],{"type":738,"content":1515},[1516],{"text":1517,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":758,"content":1519},[1520],{"type":738,"content":1521},[1522],{"text":1523,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":748,"attrs":1525,"content":1526},{"level":750},[1527],{"text":1528,"type":742},"Movement Key Points",{"type":738,"content":1530},[1531],{"text":1532,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":748,"attrs":1534,"content":1535},{"level":1131},[1536],{"text":1537,"type":742},"Start by swinging your arms",{"type":755,"content":1539},[1540],{"type":758,"content":1541},[1542],{"type":738,"content":1543},[1544],{"text":1545,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":930,"attrs":1547},{"id":1548,"body":1549},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1550],{"url":1551,"_uid":1553,"image":1554,"component":939,"copyright_details":1558},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1555,"alt":1556,"name":7,"focus":48,"title":1556,"filename":1557,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":748,"attrs":1560,"content":1561},{"level":1131},[1562],{"text":1563,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":930,"attrs":1565},{"id":1548,"body":1566},[1567],{"url":1568,"_uid":1569,"image":1570,"component":939,"copyright_details":1574},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1571,"alt":1572,"name":7,"focus":48,"title":1572,"filename":1573,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":748,"attrs":1576,"content":1577},{"level":1131},[1578],{"text":1579,"type":742},"One foot should cross at a time",{"type":930,"attrs":1581},{"id":1548,"body":1582},[1583],{"url":1584,"_uid":1585,"image":1586,"component":939,"copyright_details":1590},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1587,"alt":1588,"name":7,"focus":48,"title":1588,"filename":1589,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":748,"attrs":1592,"content":1593},{"level":1131},[1594],{"text":1595,"type":742},"Perform the movement by staying on the balls of your feet",{"type":930,"attrs":1597},{"id":1548,"body":1598},[1599],{"url":1600,"_uid":1601,"image":1602,"component":939,"copyright_details":1606},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1603,"alt":1604,"name":7,"focus":48,"title":1604,"filename":1605,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":748,"attrs":1608,"content":1609},{"level":1131},[1610],{"text":1611,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":930,"attrs":1613},{"id":1614,"body":1615},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1616],{"url":1617,"_uid":1618,"image":1619,"component":939,"copyright_details":1623},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1620,"alt":1621,"name":7,"focus":48,"title":1621,"filename":1622,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":748,"attrs":1625,"content":1626},{"level":1131},[1627],{"text":1628,"type":742},"Stay loose and have fun!",{"type":930,"attrs":1630},{"id":1548,"body":1631},[1632],{"url":1633,"_uid":1634,"image":1635,"component":939,"copyright_details":1639},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1636,"alt":1637,"name":7,"focus":48,"title":1637,"filename":1638,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":748,"attrs":1641,"content":1642},{"level":750},[1643],{"text":1644,"type":742},"Muscles Used",{"type":755,"content":1646},[1647,1653,1659],{"type":758,"content":1648},[1649],{"type":738,"content":1650},[1651],{"text":1652,"type":742},"Deltoids",{"type":758,"content":1654},[1655],{"type":738,"content":1656},[1657],{"text":1658,"type":742},"Core",{"type":758,"content":1660},[1661],{"type":738,"content":1662},[1663],{"text":1664,"type":742},"Calves",{"type":748,"attrs":1666,"content":1667},{"level":750},[1668],{"text":1669,"type":742},"Application",{"type":748,"attrs":1671,"content":1672},{"level":1131},[1673],{"text":1674,"type":742},"For Sets",{"type":755,"content":1676},[1677,1683,1689],{"type":758,"content":1678},[1679],{"type":738,"content":1680},[1681],{"text":1682,"type":742},"Perform 3-6 sets",{"type":758,"content":1684},[1685],{"type":738,"content":1686},[1687],{"text":1688,"type":742},"12-20 repetitions each way",{"type":758,"content":1690},[1691],{"type":738,"content":1692},[1693],{"text":1694,"type":742},"Rest 30-45 seconds between sets",{"type":748,"attrs":1696,"content":1697},{"level":1131},[1698],{"text":1699,"type":742},"For Time",{"type":755,"content":1701},[1702,1707,1713],{"type":758,"content":1703},[1704],{"type":738,"content":1705},[1706],{"text":1682,"type":742},{"type":758,"content":1708},[1709],{"type":738,"content":1710},[1711],{"text":1712,"type":742},"Perform for 30-90 seconds",{"type":758,"content":1714},[1715],{"type":738,"content":1716},[1717],{"text":1718,"type":742},"Rest 45-60 seconds between sets",{"type":748,"attrs":1720,"content":1721},{"level":750},[1722],{"text":1723,"type":742},"Dance Moves For Boxers",{"type":738,"content":1725},[1726,1728,1735],{"text":1727,"type":742},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1729,"type":742,"marks":1730},"Flo Master",[1731],{"type":952,"attrs":1732},{"href":1733,"uuid":48,"anchor":48,"custom":1734,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1736,"type":742},". ",{"type":748,"attrs":1738,"content":1739},{"level":750},[1740],{"text":1304,"type":742},{"type":738,"content":1742},[1743,1744,1749],{"text":1308,"type":742},{"text":1310,"type":742,"marks":1745},[1746],{"type":952,"attrs":1747},{"href":1314,"uuid":48,"anchor":48,"custom":1748,"target":955,"linktype":13},{},{"text":1750,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1752,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1757,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1753,"component":118,"meta_info":1754,"meta_title":7,"block_image":1755,"cover_image":1756,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1761,"title":1351,"plugin":43,"description":1762},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1764,"alt":1351,"name":7,"focus":48,"title":1351,"filename":1765,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1345],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1775,"created_at":1776,"published_at":1777,"updated_at":1778,"id":1779,"uuid":1780,"content":1781,"slug":1999,"full_slug":2000,"sort_by_date":48,"position":2001,"tag_list":2002,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2003,"first_published_at":2004,"release_id":48,"lang":60,"path":1348,"alternates":2005,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1782,"faqs":1783,"title":1775,"topic":1804,"author":1819,"content":1820,"category":1981,"schedule":1989,"component":1037,"meta_info":1990,"cover_image":1994,"description":1993,"contributors":1998},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1784,1788,1792,1796,1800],{"_uid":1785,"answer":1786,"question":1787,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1789,"answer":1790,"question":1791,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1793,"answer":1794,"question":1795,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1797,"answer":1798,"question":1799,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1801,"answer":1802,"question":1803,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1805,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1817,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1818,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1806,"component":39,"meta_info":1814,"block_image":1815,"cover_image":1816,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1808,"component":118,"meta_info":1809,"meta_title":7,"block_image":1810,"cover_image":1811,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1821},[1822,1826,1830,1834,1847,1851,1855,1860,1872,1885,1890,1901,1905,1927,1932,1943,1956,1961,1965,1969,1978],{"type":738,"content":1823},[1824],{"text":1825,"type":742},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":738,"content":1827},[1828],{"text":1829,"type":742},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":748,"attrs":1831,"content":1832},{"level":750},[1833],{"text":1787,"type":742},{"type":738,"content":1835},[1836,1838,1845],{"text":1837,"type":742},"According to the ",{"text":1839,"type":742,"marks":1840},"Mayo Clinic",[1841],{"type":952,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":955,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1846,"type":742},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":738,"content":1848},[1849],{"text":1850,"type":742},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":738,"content":1852},[1853],{"text":1854,"type":742},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":748,"attrs":1856,"content":1857},{"level":750},[1858],{"text":1859,"type":742},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":930,"attrs":1861},{"id":1862,"body":1863},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1864],{"url":1865,"_uid":1866,"image":1867,"component":939,"copyright_details":1871},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1868,"alt":1869,"name":7,"focus":48,"title":1869,"filename":1870,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":738,"content":1873},[1874,1876,1883],{"text":1875,"type":742},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1877,"type":742,"marks":1878},"burn more calories",[1879],{"type":952,"attrs":1880},{"href":1881,"uuid":48,"anchor":48,"custom":1882,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1884,"type":742}," even after you’re done working out.",{"type":748,"attrs":1886,"content":1887},{"level":750},[1888],{"text":1889,"type":742},"Kickboxing Is A Full Body Workout",{"type":930,"attrs":1891},{"id":1862,"body":1892},[1893],{"url":1894,"_uid":1895,"image":1896,"component":939,"copyright_details":1900},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1897,"alt":1898,"name":7,"focus":48,"title":1898,"filename":1899,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":738,"content":1902},[1903],{"text":1904,"type":742},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":738,"content":1906},[1907,1909,1916,1918,1925],{"text":1908,"type":742},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1910,"type":742,"marks":1911},"all-level lower body workout",[1912],{"type":952,"attrs":1913},{"href":1914,"uuid":48,"anchor":48,"custom":1915,"target":955,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1917,"type":742}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1919,"type":742,"marks":1920},"upper body workout",[1921],{"type":952,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"custom":1924,"target":955,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1926,"type":742}," led by Flo Master.",{"type":748,"attrs":1928,"content":1929},{"level":750},[1930],{"text":1931,"type":742},"Boxing Can Be Low-Impact",{"type":930,"attrs":1933},{"id":1862,"body":1934},[1935],{"url":1936,"_uid":1937,"image":1938,"component":939,"copyright_details":1942},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1939,"alt":1940,"name":7,"focus":48,"title":1940,"filename":1941,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":738,"content":1944},[1945,1947,1954],{"text":1946,"type":742},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1948,"type":742,"marks":1949},"shadowboxing",[1950],{"type":952,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1955,"type":742}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":748,"attrs":1957,"content":1958},{"level":750},[1959],{"text":1960,"type":742},"Kick Boring Cardio To The Curb",{"type":738,"content":1962},[1963],{"text":1964,"type":742},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":748,"attrs":1966,"content":1967},{"level":750},[1968],{"text":1304,"type":742},{"type":738,"content":1970},[1971,1972,1977],{"text":1308,"type":742},{"text":1310,"type":742,"marks":1973},[1974],{"type":952,"attrs":1975},{"href":1314,"uuid":48,"anchor":48,"custom":1976,"target":955,"linktype":13},{},{"text":1317,"type":742},{"type":738,"content":1979},[1980],{"text":1321,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1982,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1987,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1988,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1983,"component":118,"meta_info":1984,"meta_title":7,"block_image":1985,"cover_image":1986,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1991,"title":1992,"plugin":43,"description":1993},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1995,"alt":1996,"name":7,"focus":48,"title":1996,"filename":1997,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1345],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2007,"created_at":2008,"published_at":2009,"updated_at":2010,"id":2011,"uuid":2012,"content":2013,"slug":2222,"full_slug":2223,"sort_by_date":48,"position":2224,"tag_list":2225,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2226,"first_published_at":2009,"release_id":48,"lang":60,"path":1348,"alternates":2227,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2014,"faqs":2015,"title":2007,"topic":2032,"author":2047,"content":2048,"category":2203,"schedule":2211,"component":1037,"meta_info":2212,"cover_image":2216,"description":2220,"contributors":2221},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2016,2020,2024,2028],{"_uid":2017,"answer":2018,"question":2019,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2021,"answer":2022,"question":2023,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2025,"answer":2026,"question":2027,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2029,"answer":2030,"question":2031,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2033,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2045,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2034,"component":39,"meta_info":2042,"block_image":2043,"cover_image":2044,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2036,"component":118,"meta_info":2037,"meta_title":7,"block_image":2038,"cover_image":2039,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":735,"content":2049},[2050,2054,2069,2073,2078,2081,2086,2091,2095,2100,2104,2109,2113,2118,2122,2127,2141,2145,2149,2153,2157,2162,2166,2180,2184,2188,2199],{"type":738,"content":2051},[2052],{"text":2053,"type":742},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":738,"content":2055},[2056,2058,2067],{"text":2057,"type":742},"Running for boxers is a critical element of ",{"text":2059,"type":742,"marks":2060},"roadwork drills",[2061,2065],{"type":952,"attrs":2062},{"href":2063,"uuid":48,"anchor":48,"custom":2064,"target":955,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2066},"underline",{"text":2068,"type":742}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":738,"content":2070},[2071],{"text":2072,"type":742},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":748,"attrs":2074,"content":2075},{"level":750},[2076],{"text":2077,"type":742},"Is Running Good for Boxing?",{"type":738,"content":2079},[2080],{"text":2018,"type":742},{"type":748,"attrs":2082,"content":2083},{"level":750},[2084],{"text":2085,"type":742},"Benefits of Running for Boxers",{"type":748,"attrs":2087,"content":2088},{"level":1131},[2089],{"text":2090,"type":742},"Builds Endurance & Stamina",{"type":738,"content":2092},[2093],{"text":2094,"type":742},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":748,"attrs":2096,"content":2097},{"level":1131},[2098],{"text":2099,"type":742},"Improves Cardiovascular System",{"type":738,"content":2101},[2102],{"text":2103,"type":742},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":748,"attrs":2105,"content":2106},{"level":1131},[2107],{"text":2108,"type":742},"Strengthens Lower Body",{"type":738,"content":2110},[2111],{"text":2112,"type":742},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":748,"attrs":2114,"content":2115},{"level":1131},[2116],{"text":2117,"type":742},"Teaches Discipline",{"type":738,"content":2119},[2120],{"text":2121,"type":742},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":748,"attrs":2123,"content":2124},{"level":1131},[2125],{"text":2126,"type":742},"Enhances Mental Clarity",{"type":738,"content":2128},[2129,2131,2139],{"text":2130,"type":742},"Much like boxing, running can be a form of ",{"text":2132,"type":742,"marks":2133},"meditative movement",[2134,2138],{"type":952,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"custom":2137,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2066},{"text":2140,"type":742}," that clears your head and focuses your mind.",{"type":748,"attrs":2142,"content":2143},{"level":750},[2144],{"text":2027,"type":742},{"type":738,"content":2146},[2147],{"text":2148,"type":742},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":738,"content":2150},[2151],{"text":2152,"type":742},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":738,"content":2154},[2155],{"text":2156,"type":742},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":748,"attrs":2158,"content":2159},{"level":750},[2160],{"text":2161,"type":742},"How Long Should I Be Running for Boxing?",{"type":738,"content":2163},[2164],{"text":2165,"type":742},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":738,"content":2167},[2168,2170,2178],{"text":2169,"type":742},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2171,"type":742,"marks":2172},"10 minutes of running",[2173,2177],{"type":952,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"custom":2176,"target":955,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2066},{"text":2179,"type":742}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":738,"content":2181},[2182],{"text":2183,"type":742},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":748,"attrs":2185,"content":2186},{"level":750},[2187],{"text":1304,"type":742},{"type":738,"content":2189},[2190,2191,2197],{"text":1308,"type":742},{"text":1310,"type":742,"marks":2192},[2193,2196],{"type":952,"attrs":2194},{"href":1314,"uuid":48,"anchor":48,"custom":2195,"target":955,"linktype":13},{},{"type":2066},{"text":2198,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":2200},[2201],{"text":2202,"type":742},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2205,"component":118,"meta_info":2206,"meta_title":7,"block_image":2207,"cover_image":2208,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2213,"title":2214,"plugin":43,"description":2215},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2217,"alt":2218,"name":7,"focus":7,"title":2218,"filename":2219,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1345],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2229,"created_at":2230,"published_at":2231,"updated_at":2232,"id":2233,"uuid":2234,"content":2235,"slug":2544,"full_slug":2545,"sort_by_date":48,"position":2546,"tag_list":2547,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2548,"first_published_at":2231,"release_id":48,"lang":60,"path":1348,"alternates":2549,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2236,"faqs":2237,"title":2229,"topic":2270,"author":2047,"content":2285,"category":2526,"schedule":2534,"component":1037,"meta_info":2535,"cover_image":2539,"description":2538,"contributors":2543},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2238,2242,2246,2250,2254,2258,2262,2266],{"_uid":2239,"answer":2240,"question":2241,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2243,"answer":2244,"question":2245,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2247,"answer":2248,"question":2249,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2251,"answer":2252,"question":2253,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2255,"answer":2256,"question":2257,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2259,"answer":2260,"question":2261,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2263,"answer":2264,"question":2265,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2267,"answer":2268,"question":2269,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2271,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2283,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2272,"component":39,"meta_info":2280,"block_image":2281,"cover_image":2282,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2273,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2278,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2279,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2274,"component":118,"meta_info":2275,"meta_title":7,"block_image":2276,"cover_image":2277,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2286},[2287,2307,2311,2315,2320,2324,2336,2356,2360,2370,2373,2378,2389,2409,2414,2424,2452,2457,2467,2479,2484,2511,2515,2523],{"type":738,"content":2288},[2289,2291,2297,2299,2305],{"text":2290,"type":742},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2292,"type":742,"marks":2293},"over two hours each day",[2294],{"type":952,"attrs":2295},{"href":2296,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2298,"type":742}," on social media. The ",{"text":2300,"type":742,"marks":2301},"CDC",[2302],{"type":952,"attrs":2303},{"href":2304,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2306,"type":742}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":738,"content":2308},[2309],{"text":2310,"type":742},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":738,"content":2312},[2313],{"text":2314,"type":742},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":748,"attrs":2316,"content":2317},{"level":750},[2318],{"text":2319,"type":742},"Benefits of a 30-Minute Boxing Workout",{"type":748,"attrs":2321,"content":2322},{"level":1131},[2323],{"text":2249,"type":742},{"type":930,"attrs":2325},{"id":2326,"body":2327},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2328],{"url":2329,"_uid":2330,"image":2331,"component":939,"copyright_details":2335},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2332,"alt":2333,"name":7,"focus":48,"title":2333,"filename":2334,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":738,"content":2337},[2338,2340,2346,2348,2354],{"text":2339,"type":742},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2341,"type":742,"marks":2342},"heavy bag",[2343],{"type":952,"attrs":2344},{"href":2345,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2347,"type":742},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2349,"type":742,"marks":2350},"fantastic shape",[2351],{"type":952,"attrs":2352},{"href":2353,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2355,"type":742},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":748,"attrs":2357,"content":2358},{"level":1131},[2359],{"text":2253,"type":742},{"type":930,"attrs":2361},{"id":2326,"body":2362},[2363],{"url":2364,"_uid":2365,"image":2366,"component":939,"copyright_details":2369},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2367,"alt":2333,"name":7,"focus":48,"title":2333,"filename":2368,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":738,"content":2371},[2372],{"text":2252,"type":742},{"type":748,"attrs":2374,"content":2375},{"level":1131},[2376],{"text":2377,"type":742},"Stress Relief",{"type":930,"attrs":2379},{"id":2326,"body":2380},[2381],{"url":2382,"_uid":2383,"image":2384,"component":939,"copyright_details":2388},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2385,"alt":2386,"name":7,"focus":48,"title":2386,"filename":2387,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":738,"content":2390},[2391,2393,2399,2401,2407],{"text":2392,"type":742},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2394,"type":742,"marks":2395},"unleashing that stress",[2396],{"type":952,"attrs":2397},{"href":2398,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2400,"type":742}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2402,"type":742,"marks":2403},"safe and healthy outlet",[2404],{"type":952,"attrs":2405},{"href":2406,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2408,"type":742}," for anyone who has ever felt the need to just get it all out.",{"type":748,"attrs":2410,"content":2411},{"level":1131},[2412],{"text":2413,"type":742},"Mental Wellness",{"type":930,"attrs":2415},{"id":2326,"body":2416},[2417],{"url":2418,"_uid":2419,"image":2420,"component":939,"copyright_details":2423},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2421,"alt":2333,"name":7,"focus":48,"title":2333,"filename":2422,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":738,"content":2425},[2426,2428,2434,2436,2442,2444,2450],{"text":2427,"type":742},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2429,"type":742,"marks":2430},"prevent age-related cognitive decline",[2431],{"type":952,"attrs":2432},{"href":2433,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2435,"type":742},". Studies have also shown that as little as ",{"text":2437,"type":742,"marks":2438},"15 minutes per day",[2439],{"type":952,"attrs":2440},{"href":2441,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2443,"type":742}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2445,"type":742,"marks":2446},"regulate your emotional well-being",[2447],{"type":952,"attrs":2448},{"href":2449,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2451,"type":742}," over time with consistent workouts.",{"type":748,"attrs":2453,"content":2454},{"level":1131},[2455],{"text":2456,"type":742},"Convenience",{"type":930,"attrs":2458},{"id":2326,"body":2459},[2460],{"url":2461,"_uid":2462,"image":2463,"component":939,"copyright_details":2466},{"id":7,"url":7,"linktype":1552,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2464,"alt":2333,"name":7,"focus":48,"title":2333,"filename":2465,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":738,"content":2468},[2469,2471,2477],{"text":2470,"type":742},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2472,"type":742,"marks":2473},"boxing training at home",[2474],{"type":952,"attrs":2475},{"href":2476,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2478,"type":742},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":748,"attrs":2480,"content":2481},{"level":750},[2482],{"text":2483,"type":742},"30-Minute Throwdown",{"type":738,"content":2485},[2486,2488,2494,2496,2502,2504,2509],{"text":2487,"type":742},"You can start getting all the benefits of ",{"text":2489,"type":742,"marks":2490},"boxing at home",[2491],{"type":952,"attrs":2492},{"href":2493,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2495,"type":742}," with no equipment at all. ",{"text":2497,"type":742,"marks":2498},"Shadowboxing",[2499],{"type":952,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2503,"type":742}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2341,"type":742,"marks":2505},[2506],{"type":952,"attrs":2507},{"href":2508,"uuid":48,"anchor":48,"target":955,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2510,"type":742}," to your home gym can be life-changing.",{"type":748,"attrs":2512,"content":2513},{"level":750},[2514],{"text":1304,"type":742},{"type":738,"content":2516},[2517,2518,2522],{"text":1308,"type":742},{"text":1310,"type":742,"marks":2519},[2520],{"type":952,"attrs":2521},{"href":1314,"uuid":48,"anchor":48,"target":955,"linktype":13},{"text":1317,"type":742},{"type":738,"content":2524},[2525],{"text":2202,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2527,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2532,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2528,"component":118,"meta_info":2529,"meta_title":7,"block_image":2530,"cover_image":2531,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2536,"title":2537,"plugin":43,"description":2538},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2540,"alt":2541,"name":7,"focus":48,"title":2541,"filename":2542,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1345],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2551,"created_at":2552,"published_at":2553,"updated_at":2554,"id":2555,"uuid":2556,"content":2557,"slug":2782,"full_slug":2783,"sort_by_date":48,"position":2784,"tag_list":2785,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2786,"first_published_at":2787,"release_id":48,"lang":60,"path":1348,"alternates":2788,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2558,"faqs":2559,"title":2551,"topic":2572,"author":2587,"content":2588,"category":2763,"schedule":2771,"component":1037,"meta_info":2772,"cover_image":2776,"description":2780,"contributors":2781},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2560,2564,2568],{"_uid":2561,"answer":2562,"question":2563,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2565,"answer":2566,"question":2567,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2569,"answer":2570,"question":2571,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2573,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2585,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2574,"component":39,"meta_info":2582,"block_image":2583,"cover_image":2584,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2575,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2580,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2576,"component":118,"meta_info":2577,"meta_title":7,"block_image":2578,"cover_image":2579,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":735,"content":2589},[2590,2594,2598,2602,2606,2620,2666,2680,2685,2708,2742,2746,2750,2760],{"type":748,"attrs":2591,"content":2592},{"level":750},[2593],{"text":2563,"type":742},{"type":738,"content":2595},[2596],{"text":2597,"type":742},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":738,"content":2599},[2600],{"text":2601,"type":742},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":748,"attrs":2603,"content":2604},{"level":750},[2605],{"text":2567,"type":742},{"type":738,"content":2607},[2608,2610,2618],{"text":2609,"type":742},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2611,"type":742,"marks":2612},"National Academy of Sports Medicine",[2613,2617],{"type":952,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":955,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2066},{"text":2619,"type":742}," has a few exercise-related symptoms of overtraining:",{"type":990,"attrs":2621,"content":2623},{"order":2622},{"order":992},[2624,2630,2636,2642,2648,2654,2660],{"type":758,"content":2625},[2626],{"type":738,"content":2627},[2628],{"text":2629,"type":742},"A plateau or decline in workout performance or progress",{"type":758,"content":2631},[2632],{"type":738,"content":2633},[2634],{"text":2635,"type":742},"A perception of increased exertion during “normal” or “easy” workouts",{"type":758,"content":2637},[2638],{"type":738,"content":2639},[2640],{"text":2641,"type":742},"Excessive sweating or overheating",{"type":758,"content":2643},[2644],{"type":738,"content":2645},[2646],{"text":2647,"type":742},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":758,"content":2649},[2650],{"type":738,"content":2651},[2652],{"text":2653,"type":742},"A lack of feeling “refreshed” after regular rest and recovery",{"type":758,"content":2655},[2656],{"type":738,"content":2657},[2658],{"text":2659,"type":742},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":758,"content":2661},[2662],{"type":738,"content":2663},[2664],{"text":2665,"type":742},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":738,"content":2667},[2668,2670,2678],{"text":2669,"type":742},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2671,"type":742,"marks":2672},"FightCamp App",[2673,2677],{"type":952,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"custom":2676,"target":955,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2066},{"text":2679,"type":742}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":748,"attrs":2681,"content":2682},{"level":750},[2683],{"text":2684,"type":742},"A Day of Rest",{"type":738,"content":2686},[2687,2689,2697,2699,2706],{"text":2688,"type":742},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2690,"type":742,"marks":2691},"Aaron",[2692,2696],{"type":952,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2066},{"text":2698,"type":742}," and ",{"text":2700,"type":742,"marks":2701},"Flo",[2702,2705],{"type":952,"attrs":2703},{"href":1733,"uuid":48,"anchor":48,"custom":2704,"target":955,"linktype":13},{},{"type":2066},{"text":2707,"type":742},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":738,"content":2709},[2710,2712,2720,2722,2730,2732,2740],{"text":2711,"type":742},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2713,"type":742,"marks":2714},"researchers",[2715,2719],{"type":952,"attrs":2716},{"href":2717,"uuid":48,"anchor":48,"custom":2718,"target":955,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2066},{"text":2721,"type":742}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2723,"type":742,"marks":2724},"FightCamp Trainers",[2725,2729],{"type":952,"attrs":2726},{"href":2727,"uuid":48,"anchor":48,"custom":2728,"target":955,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2066},{"text":2731,"type":742}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2733,"type":742,"marks":2734},"neurological connections",[2735,2739],{"type":952,"attrs":2736},{"href":2737,"uuid":48,"anchor":48,"custom":2738,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2066},{"text":2741,"type":742},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":738,"content":2743},[2744],{"text":2745,"type":742},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":748,"attrs":2747,"content":2748},{"level":750},[2749],{"text":1304,"type":742},{"type":738,"content":2751},[2752,2753,2759],{"text":1308,"type":742},{"text":1310,"type":742,"marks":2754},[2755,2758],{"type":952,"attrs":2756},{"href":1314,"uuid":48,"anchor":48,"custom":2757,"target":955,"linktype":13},{},{"type":2066},{"text":2198,"type":742},{"type":738,"content":2761},[2762],{"text":2202,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2764,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2769,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2765,"component":118,"meta_info":2766,"meta_title":7,"block_image":2767,"cover_image":2768,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2773,"title":2774,"plugin":43,"description":2775},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2777,"alt":2778,"name":7,"focus":7,"title":2778,"filename":2779,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. 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