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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?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"answer":677,"question":678,"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":680,"answer":681,"question":682,"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":684,"answer":685,"question":686,"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":688,"answer":689,"question":690,"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":692,"answer":693,"question":694,"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":696,"answer":697,"question":698,"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":700,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":730,"full_slug":731,"sort_by_date":48,"position":281,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":728,"social_link_instagram":729,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":725,"alt":715,"name":715,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":738,"content":739},"doc",[740,764,768,772,779,784,799,819,823,833,836,841,852,872,877,887,915,920,930,942,947,974,979,991],{"type":741,"content":742},"paragraph",[743,746,754,756,762],{"text":744,"type":745},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ","text",{"text":747,"type":745,"marks":748},"over two hours each day",[749],{"type":750,"attrs":751},"link",{"href":752,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media","_blank",{"text":755,"type":745}," on social media. The ",{"text":757,"type":745,"marks":758},"CDC",[759],{"type":750,"attrs":760},{"href":761,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":763,"type":745}," 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":741,"content":765},[766],{"text":767,"type":745},"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":741,"content":769},[770],{"text":771,"type":745},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":773,"attrs":774,"content":776},"heading",{"level":775},2,[777],{"text":778,"type":745},"Benefits of a 30-Minute Boxing Workout",{"type":773,"attrs":780,"content":782},{"level":781},3,[783],{"text":678,"type":745},{"type":785,"attrs":786},"blok",{"id":787,"body":788},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[789],{"url":790,"_uid":792,"image":793,"component":797,"copyright_details":798},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":794,"alt":795,"name":7,"focus":48,"title":795,"filename":796,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":741,"content":800},[801,803,809,811,817],{"text":802,"type":745},"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":804,"type":745,"marks":805},"heavy bag",[806],{"type":750,"attrs":807},{"href":808,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":810,"type":745},", is one of the most effective ways to reach your fitness goals and get in ",{"text":812,"type":745,"marks":813},"fantastic shape",[814],{"type":750,"attrs":815},{"href":816,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":818,"type":745},". 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":773,"attrs":820,"content":821},{"level":781},[822],{"text":682,"type":745},{"type":785,"attrs":824},{"id":787,"body":825},[826],{"url":827,"_uid":828,"image":829,"component":797,"copyright_details":832},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":830,"alt":795,"name":7,"focus":48,"title":795,"filename":831,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":741,"content":834},[835],{"text":681,"type":745},{"type":773,"attrs":837,"content":838},{"level":781},[839],{"text":840,"type":745},"Stress Relief",{"type":785,"attrs":842},{"id":787,"body":843},[844],{"url":845,"_uid":846,"image":847,"component":797,"copyright_details":851},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":848,"alt":849,"name":7,"focus":48,"title":849,"filename":850,"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":741,"content":853},[854,856,862,864,870],{"text":855,"type":745},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":857,"type":745,"marks":858},"unleashing that stress",[859],{"type":750,"attrs":860},{"href":861,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":863,"type":745}," 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":865,"type":745,"marks":866},"safe and healthy outlet",[867],{"type":750,"attrs":868},{"href":869,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":871,"type":745}," for anyone who has ever felt the need to just get it all out.",{"type":773,"attrs":873,"content":874},{"level":781},[875],{"text":876,"type":745},"Mental Wellness",{"type":785,"attrs":878},{"id":787,"body":879},[880],{"url":881,"_uid":882,"image":883,"component":797,"copyright_details":886},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":884,"alt":795,"name":7,"focus":48,"title":795,"filename":885,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":741,"content":888},[889,891,897,899,905,907,913],{"text":890,"type":745},"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":892,"type":745,"marks":893},"prevent age-related cognitive decline",[894],{"type":750,"attrs":895},{"href":896,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":898,"type":745},". Studies have also shown that as little as ",{"text":900,"type":745,"marks":901},"15 minutes per day",[902],{"type":750,"attrs":903},{"href":904,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":906,"type":745}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":908,"type":745,"marks":909},"regulate your emotional well-being",[910],{"type":750,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":914,"type":745}," over time with consistent workouts.",{"type":773,"attrs":916,"content":917},{"level":781},[918],{"text":919,"type":745},"Convenience",{"type":785,"attrs":921},{"id":787,"body":922},[923],{"url":924,"_uid":925,"image":926,"component":797,"copyright_details":929},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":927,"alt":795,"name":7,"focus":48,"title":795,"filename":928,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":741,"content":931},[932,934,940],{"text":933,"type":745},"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":935,"type":745,"marks":936},"boxing training at home",[937],{"type":750,"attrs":938},{"href":939,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":941,"type":745},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":773,"attrs":943,"content":944},{"level":775},[945],{"text":946,"type":745},"30-Minute Throwdown",{"type":741,"content":948},[949,951,957,959,965,967,972],{"text":950,"type":745},"You can start getting all the benefits of ",{"text":952,"type":745,"marks":953},"boxing at home",[954],{"type":750,"attrs":955},{"href":956,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":958,"type":745}," with no equipment at all. ",{"text":960,"type":745,"marks":961},"Shadowboxing",[962],{"type":750,"attrs":963},{"href":964,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":966,"type":745}," 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":804,"type":745,"marks":968},[969],{"type":750,"attrs":970},{"href":971,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":973,"type":745}," to your home gym can be life-changing.",{"type":773,"attrs":975,"content":976},{"level":775},[977],{"text":978,"type":745},"Train Like a Fighter",{"type":741,"content":980},[981,983,989],{"text":982,"type":745},"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":984,"type":745,"marks":985},"FightCamp",[986],{"type":750,"attrs":987},{"href":988,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":990,"type":745}," 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":741,"content":992},[993],{"text":994,"type":745},"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":996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":997,"component":118,"meta_info":998,"meta_title":7,"block_image":999,"cover_image":1000,"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","article",{"_uid":1006,"title":1007,"plugin":43,"description":1008},"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":1010,"alt":1011,"name":7,"focus":48,"title":1011,"filename":1012,"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,[1018],"featured",60887917,"539b5bb5-55da-4f55-bb8a-06a6be114917","training/{{story.slug}}",[],["Reactive",1024],[1025,1270,1693,2035,2210,2554],{"name":1026,"created_at":1027,"published_at":1028,"updated_at":1029,"id":1030,"uuid":1031,"content":1032,"slug":1263,"full_slug":1264,"sort_by_date":48,"position":1265,"tag_list":1266,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":1267,"first_published_at":1268,"release_id":48,"lang":60,"path":1021,"alternates":1269,"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":1033,"faqs":1034,"title":1026,"topic":1047,"author":1062,"content":1063,"category":1244,"schedule":1252,"component":1004,"meta_info":1253,"cover_image":1257,"description":1261,"contributors":1262},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1035,1039,1043],{"_uid":1036,"answer":1037,"question":1038,"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":1040,"answer":1041,"question":1042,"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":1044,"answer":1045,"question":1046,"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":1048,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1060,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1049,"component":39,"meta_info":1057,"block_image":1058,"cover_image":1059,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1050,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1055,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1056,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1051,"component":118,"meta_info":1052,"meta_title":7,"block_image":1053,"cover_image":1054,"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":738,"content":1064},[1065,1069,1073,1077,1081,1096,1145,1159,1164,1188,1222,1226,1230,1241],{"type":773,"attrs":1066,"content":1067},{"level":775},[1068],{"text":1038,"type":745},{"type":741,"content":1070},[1071],{"text":1072,"type":745},"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":741,"content":1074},[1075],{"text":1076,"type":745},"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":773,"attrs":1078,"content":1079},{"level":775},[1080],{"text":1042,"type":745},{"type":741,"content":1082},[1083,1085,1094],{"text":1084,"type":745},"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":1086,"type":745,"marks":1087},"National Academy of Sports Medicine",[1088,1092],{"type":750,"attrs":1089},{"href":1090,"uuid":48,"anchor":48,"custom":1091,"target":753,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1093},"underline",{"text":1095,"type":745}," has a few exercise-related symptoms of overtraining:",{"type":1097,"attrs":1098,"content":1101},"ordered_list",{"order":1099},{"order":1100},1,[1102,1109,1115,1121,1127,1133,1139],{"type":1103,"content":1104},"list_item",[1105],{"type":741,"content":1106},[1107],{"text":1108,"type":745},"A plateau or decline in workout performance or progress",{"type":1103,"content":1110},[1111],{"type":741,"content":1112},[1113],{"text":1114,"type":745},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1103,"content":1116},[1117],{"type":741,"content":1118},[1119],{"text":1120,"type":745},"Excessive sweating or overheating",{"type":1103,"content":1122},[1123],{"type":741,"content":1124},[1125],{"text":1126,"type":745},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1103,"content":1128},[1129],{"type":741,"content":1130},[1131],{"text":1132,"type":745},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1103,"content":1134},[1135],{"type":741,"content":1136},[1137],{"text":1138,"type":745},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1103,"content":1140},[1141],{"type":741,"content":1142},[1143],{"text":1144,"type":745},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":741,"content":1146},[1147,1149,1157],{"text":1148,"type":745},"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":1150,"type":745,"marks":1151},"FightCamp App",[1152,1156],{"type":750,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"custom":1155,"target":753,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1093},{"text":1158,"type":745}," 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":773,"attrs":1160,"content":1161},{"level":775},[1162],{"text":1163,"type":745},"A Day of Rest",{"type":741,"content":1165},[1166,1168,1176,1178,1186],{"text":1167,"type":745},"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":1169,"type":745,"marks":1170},"Aaron",[1171,1175],{"type":750,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"custom":1174,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1093},{"text":1177,"type":745}," and ",{"text":1179,"type":745,"marks":1180},"Flo",[1181,1185],{"type":750,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"custom":1184,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1093},{"text":1187,"type":745},"), 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":741,"content":1189},[1190,1192,1200,1202,1210,1212,1220],{"text":1191,"type":745},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1193,"type":745,"marks":1194},"researchers",[1195,1199],{"type":750,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"custom":1198,"target":753,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1093},{"text":1201,"type":745}," 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":1203,"type":745,"marks":1204},"FightCamp Trainers",[1205,1209],{"type":750,"attrs":1206},{"href":1207,"uuid":48,"anchor":48,"custom":1208,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1093},{"text":1211,"type":745}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1213,"type":745,"marks":1214},"neurological connections",[1215,1219],{"type":750,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"custom":1218,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1093},{"text":1221,"type":745},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":741,"content":1223},[1224],{"text":1225,"type":745},"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":773,"attrs":1227,"content":1228},{"level":775},[1229],{"text":978,"type":745},{"type":741,"content":1231},[1232,1233,1239],{"text":982,"type":745},{"text":984,"type":745,"marks":1234},[1235,1238],{"type":750,"attrs":1236},{"href":988,"uuid":48,"anchor":48,"custom":1237,"target":753,"linktype":13},{},{"type":1093},{"text":1240,"type":745}," 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":741,"content":1242},[1243],{"text":994,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1245,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1250,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1246,"component":118,"meta_info":1247,"meta_title":7,"block_image":1248,"cover_image":1249,"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":1254,"title":1255,"plugin":43,"description":1256},"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":1258,"alt":1259,"name":7,"focus":7,"title":1259,"filename":1260,"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. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1018],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1271,"created_at":1272,"published_at":1273,"updated_at":1274,"id":1275,"uuid":1276,"content":1277,"slug":1686,"full_slug":1687,"sort_by_date":48,"position":1688,"tag_list":1689,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":1690,"first_published_at":1691,"release_id":48,"lang":60,"path":1021,"alternates":1692,"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":1278,"faqs":1279,"title":1271,"topic":1300,"author":1315,"content":1316,"category":1670,"schedule":1678,"component":1004,"meta_info":1679,"cover_image":1682,"description":1681,"contributors":1685},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1280,1284,1288,1292,1296],{"_uid":1281,"answer":1282,"question":1283,"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":1285,"answer":1286,"question":1287,"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":1289,"answer":1290,"question":1291,"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":1293,"answer":1294,"question":1295,"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":1297,"answer":1298,"question":1299,"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":1301,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1313,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1314,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1302,"component":39,"meta_info":1310,"block_image":1311,"cover_image":1312,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1303,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1308,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1304,"component":118,"meta_info":1305,"meta_title":7,"block_image":1306,"cover_image":1307,"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":738,"content":1317},[1318,1322,1325,1338,1343,1348,1414,1419,1445,1450,1454,1459,1467,1479,1484,1495,1500,1511,1516,1527,1532,1544,1549,1560,1565,1585,1590,1595,1615,1620,1639,1644,1656,1660],{"type":741,"content":1319},[1320],{"text":1321,"type":745},"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":741,"content":1323},[1324],{"text":1282,"type":745},{"type":785,"attrs":1326},{"id":1327,"body":1328},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1329],{"_uid":1330,"link":1331,"image":1333,"title":1335,"component":1337},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1332,"linktype":13,"fieldtype":14,"cached_url":1332},"https://pin.it/2zdpNMs",{"id":1334,"alt":1335,"name":7,"focus":48,"title":1335,"filename":1336,"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":773,"attrs":1339,"content":1340},{"level":775},[1341],{"text":1342,"type":745},"Top Rock Step-By-Step",{"type":773,"attrs":1344,"content":1345},{"level":781},[1346],{"text":1347,"type":745},"The Feet",{"type":1349,"content":1350},"bullet_list",[1351,1357,1377,1383,1402,1408],{"type":1103,"content":1352},[1353],{"type":741,"content":1354},[1355],{"text":1356,"type":745},"Begin by starting in an athletic stance on the balls of your feet",{"type":1103,"content":1358},[1359,1363],{"type":741,"content":1360},[1361],{"text":1362,"type":745},"To start, being by doing a “step out”",{"type":1349,"content":1364},[1365,1371],{"type":1103,"content":1366},[1367],{"type":741,"content":1368},[1369],{"text":1370,"type":745},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1103,"content":1372},[1373],{"type":741,"content":1374},[1375],{"text":1376,"type":745},"Pause for a half-second",{"type":1103,"content":1378},[1379],{"type":741,"content":1380},[1381],{"text":1382,"type":745},"Return to the starting stance by performing a slight hop backward",{"type":1103,"content":1384},[1385,1389],{"type":741,"content":1386},[1387],{"text":1388,"type":745},"Once returned, perform the opposite foot “step out”",{"type":1349,"content":1390},[1391,1397],{"type":1103,"content":1392},[1393],{"type":741,"content":1394},[1395],{"text":1396,"type":745},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1103,"content":1398},[1399],{"type":741,"content":1400},[1401],{"text":1376,"type":745},{"type":1103,"content":1403},[1404],{"type":741,"content":1405},[1406],{"text":1407,"type":745},"Hop back to the starting position",{"type":1103,"content":1409},[1410],{"type":741,"content":1411},[1412],{"text":1413,"type":745},"Continue Top Rocking for the remainder of the set",{"type":773,"attrs":1415,"content":1416},{"level":781},[1417],{"text":1418,"type":745},"The Arms",{"type":1349,"content":1420},[1421,1427,1433,1439],{"type":1103,"content":1422},[1423],{"type":741,"content":1424},[1425],{"text":1426,"type":745},"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":1103,"content":1428},[1429],{"type":741,"content":1430},[1431],{"text":1432,"type":745},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1103,"content":1434},[1435],{"type":741,"content":1436},[1437],{"text":1438,"type":745},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1103,"content":1440},[1441],{"type":741,"content":1442},[1443],{"text":1444,"type":745},"Continue using this arm motion to help with rhythm and balance",{"type":773,"attrs":1446,"content":1447},{"level":775},[1448],{"text":1449,"type":745},"Movement Key Points",{"type":741,"content":1451},[1452],{"text":1453,"type":745},"Here are some key things to focus on while performing the Top Rock:",{"type":773,"attrs":1455,"content":1456},{"level":781},[1457],{"text":1458,"type":745},"Start by swinging your arms",{"type":1349,"content":1460},[1461],{"type":1103,"content":1462},[1463],{"type":741,"content":1464},[1465],{"text":1466,"type":745},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":785,"attrs":1468},{"id":1469,"body":1470},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1471],{"url":1472,"_uid":1473,"image":1474,"component":797,"copyright_details":1478},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1475,"alt":1476,"name":7,"focus":48,"title":1476,"filename":1477,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":773,"attrs":1480,"content":1481},{"level":781},[1482],{"text":1483,"type":745},"On each hop back, your arms should cross in front of your chest",{"type":785,"attrs":1485},{"id":1469,"body":1486},[1487],{"url":1488,"_uid":1489,"image":1490,"component":797,"copyright_details":1494},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1491,"alt":1492,"name":7,"focus":48,"title":1492,"filename":1493,"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":773,"attrs":1496,"content":1497},{"level":781},[1498],{"text":1499,"type":745},"One foot should cross at a time",{"type":785,"attrs":1501},{"id":1469,"body":1502},[1503],{"url":1504,"_uid":1505,"image":1506,"component":797,"copyright_details":1510},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1507,"alt":1508,"name":7,"focus":48,"title":1508,"filename":1509,"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":773,"attrs":1512,"content":1513},{"level":781},[1514],{"text":1515,"type":745},"Perform the movement by staying on the balls of your feet",{"type":785,"attrs":1517},{"id":1469,"body":1518},[1519],{"url":1520,"_uid":1521,"image":1522,"component":797,"copyright_details":1526},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1523,"alt":1524,"name":7,"focus":48,"title":1524,"filename":1525,"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":773,"attrs":1528,"content":1529},{"level":781},[1530],{"text":1531,"type":745},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":785,"attrs":1533},{"id":1534,"body":1535},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1536],{"url":1537,"_uid":1538,"image":1539,"component":797,"copyright_details":1543},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1540,"alt":1541,"name":7,"focus":48,"title":1541,"filename":1542,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":773,"attrs":1545,"content":1546},{"level":781},[1547],{"text":1548,"type":745},"Stay loose and have fun!",{"type":785,"attrs":1550},{"id":1469,"body":1551},[1552],{"url":1553,"_uid":1554,"image":1555,"component":797,"copyright_details":1559},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1556,"alt":1557,"name":7,"focus":48,"title":1557,"filename":1558,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":773,"attrs":1561,"content":1562},{"level":775},[1563],{"text":1564,"type":745},"Muscles Used",{"type":1349,"content":1566},[1567,1573,1579],{"type":1103,"content":1568},[1569],{"type":741,"content":1570},[1571],{"text":1572,"type":745},"Deltoids",{"type":1103,"content":1574},[1575],{"type":741,"content":1576},[1577],{"text":1578,"type":745},"Core",{"type":1103,"content":1580},[1581],{"type":741,"content":1582},[1583],{"text":1584,"type":745},"Calves",{"type":773,"attrs":1586,"content":1587},{"level":775},[1588],{"text":1589,"type":745},"Application",{"type":773,"attrs":1591,"content":1592},{"level":781},[1593],{"text":1594,"type":745},"For Sets",{"type":1349,"content":1596},[1597,1603,1609],{"type":1103,"content":1598},[1599],{"type":741,"content":1600},[1601],{"text":1602,"type":745},"Perform 3-6 sets",{"type":1103,"content":1604},[1605],{"type":741,"content":1606},[1607],{"text":1608,"type":745},"12-20 repetitions each way",{"type":1103,"content":1610},[1611],{"type":741,"content":1612},[1613],{"text":1614,"type":745},"Rest 30-45 seconds between sets",{"type":773,"attrs":1616,"content":1617},{"level":781},[1618],{"text":1619,"type":745},"For Time",{"type":1349,"content":1621},[1622,1627,1633],{"type":1103,"content":1623},[1624],{"type":741,"content":1625},[1626],{"text":1602,"type":745},{"type":1103,"content":1628},[1629],{"type":741,"content":1630},[1631],{"text":1632,"type":745},"Perform for 30-90 seconds",{"type":1103,"content":1634},[1635],{"type":741,"content":1636},[1637],{"text":1638,"type":745},"Rest 45-60 seconds between sets",{"type":773,"attrs":1640,"content":1641},{"level":775},[1642],{"text":1643,"type":745},"Dance Moves For Boxers",{"type":741,"content":1645},[1646,1648,1654],{"text":1647,"type":745},"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":1649,"type":745,"marks":1650},"Flo Master",[1651],{"type":750,"attrs":1652},{"href":1183,"uuid":48,"anchor":48,"custom":1653,"target":753,"linktype":13},{},{"text":1655,"type":745},". ",{"type":773,"attrs":1657,"content":1658},{"level":775},[1659],{"text":978,"type":745},{"type":741,"content":1661},[1662,1663,1668],{"text":982,"type":745},{"text":984,"type":745,"marks":1664},[1665],{"type":750,"attrs":1666},{"href":988,"uuid":48,"anchor":48,"custom":1667,"target":753,"linktype":13},{},{"text":1669,"type":745}," 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":1671,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1676,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1672,"component":118,"meta_info":1673,"meta_title":7,"block_image":1674,"cover_image":1675,"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":1680,"title":1271,"plugin":43,"description":1681},"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":1683,"alt":1271,"name":7,"focus":48,"title":1271,"filename":1684,"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,[1018],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1694,"created_at":1695,"published_at":1696,"updated_at":1697,"id":1698,"uuid":1699,"content":1700,"slug":2029,"full_slug":2030,"sort_by_date":48,"position":2031,"tag_list":2032,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2033,"first_published_at":1696,"release_id":48,"lang":60,"path":1021,"alternates":2034,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1701,"faqs":1702,"title":1694,"topic":1751,"author":1766,"content":1767,"category":2012,"schedule":2020,"component":1004,"meta_info":2021,"cover_image":2025,"description":2024,"contributors":2028},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1703,1707,1711,1715,1719,1723,1727,1731,1735,1739,1743,1747],{"_uid":1704,"answer":1705,"question":1706,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1708,"answer":1709,"question":1710,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1712,"answer":1713,"question":1714,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1716,"answer":1717,"question":1718,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1720,"answer":1721,"question":1722,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1724,"answer":1725,"question":1726,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1728,"answer":1729,"question":1730,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1732,"answer":1733,"question":1734,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1736,"answer":1737,"question":1738,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1740,"answer":1741,"question":1742,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1744,"answer":1745,"question":1746,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1748,"answer":1749,"question":1750,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1752,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1753,"component":39,"meta_info":1761,"block_image":1762,"cover_image":1763,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1754,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1755,"component":118,"meta_info":1756,"meta_title":7,"block_image":1757,"cover_image":1758,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":738,"content":1768},[1769,1789,1801,1813,1818,1822,1833,1837,1851,1855,1860,1863,1867,1878,1890,1894,1897,1902,1913,1925,1929,1932,1937,1948,1952,1956,1960,1963,1968,1979,1983,1987,1991,1996,2000,2008],{"type":741,"content":1770},[1771,1773,1779,1781,1787],{"text":1772,"type":745},"Out of the ",{"text":1774,"type":745,"marks":1775},"six (6) basic punches",[1776],{"type":750,"attrs":1777},{"href":1778,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1780,"type":745}," in boxing, punch number one is the ",{"text":1782,"type":745,"marks":1783},"jab",[1784],{"type":750,"attrs":1785},{"href":1786,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1788,"type":745},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":741,"content":1790},[1791,1793,1799],{"text":1792,"type":745},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1794,"type":745,"marks":1795},"Coach PJ",[1796],{"type":750,"attrs":1797},{"href":1798,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1800,"type":745}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":785,"attrs":1802},{"id":1803,"body":1804},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1805],{"_uid":1806,"link":1807,"image":1809,"title":1811,"component":1337},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1808,"linktype":13,"fieldtype":14,"cached_url":1808},"https://youtu.be/JM-8c3EqwZg",{"id":1810,"alt":1811,"name":7,"focus":48,"title":1811,"filename":1812,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":773,"attrs":1814,"content":1815},{"level":775},[1816],{"text":1817,"type":745},"5 Most Common Jab Mistakes",{"type":773,"attrs":1819,"content":1820},{"level":781},[1821],{"text":1714,"type":745},{"type":785,"attrs":1823},{"id":1803,"body":1824},[1825],{"url":1826,"_uid":1827,"image":1828,"component":797,"copyright_details":1832},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1829,"alt":1830,"name":7,"focus":48,"title":1830,"filename":1831,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":741,"content":1834},[1835],{"text":1836,"type":745},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1349,"content":1838},[1839,1845],{"type":1103,"content":1840},[1841],{"type":741,"content":1842},[1843],{"text":1844,"type":745},"While extending the arm to punch",{"type":1103,"content":1846},[1847],{"type":741,"content":1848},[1849],{"text":1850,"type":745},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":741,"content":1852},[1853],{"text":1854,"type":745},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":773,"attrs":1856,"content":1857},{"level":781},[1858],{"text":1859,"type":745},"How To Fix It:",{"type":741,"content":1861},[1862],{"text":1717,"type":745},{"type":773,"attrs":1864,"content":1865},{"level":781},[1866],{"text":1722,"type":745},{"type":785,"attrs":1868},{"id":1803,"body":1869},[1870],{"url":1871,"_uid":1872,"image":1873,"component":797,"copyright_details":1877},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1874,"alt":1875,"name":7,"focus":48,"title":1875,"filename":1876,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":741,"content":1879},[1880,1882,1888],{"text":1881,"type":745},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1883,"type":745,"marks":1884},"hook",[1885],{"type":750,"attrs":1886},{"href":1887,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1889,"type":745}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":773,"attrs":1891,"content":1892},{"level":781},[1893],{"text":1859,"type":745},{"type":741,"content":1895},[1896],{"text":1725,"type":745},{"type":773,"attrs":1898,"content":1899},{"level":781},[1900],{"text":1901,"type":745},"3. Pushing the Jab",{"type":785,"attrs":1903},{"id":1803,"body":1904},[1905],{"url":1906,"_uid":1907,"image":1908,"component":797,"copyright_details":1912},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1909,"alt":1910,"name":7,"focus":48,"title":1910,"filename":1911,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":741,"content":1914},[1915,1917,1923],{"text":1916,"type":745},"“Pushing the jab” means leaning into the punch. In your ",{"text":1918,"type":745,"marks":1919},"boxing stance",[1920],{"type":750,"attrs":1921},{"href":1922,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1924,"type":745},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":773,"attrs":1926,"content":1927},{"level":781},[1928],{"text":1859,"type":745},{"type":741,"content":1930},[1931],{"text":1733,"type":745},{"type":773,"attrs":1933,"content":1934},{"level":781},[1935],{"text":1936,"type":745},"4. Flaring Your Elbows",{"type":785,"attrs":1938},{"id":1803,"body":1939},[1940],{"url":1941,"_uid":1942,"image":1943,"component":797,"copyright_details":1947},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1944,"alt":1945,"name":7,"focus":48,"title":1945,"filename":1946,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":741,"content":1949},[1950],{"text":1951,"type":745},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":741,"content":1953},[1954],{"text":1955,"type":745},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":773,"attrs":1957,"content":1958},{"level":781},[1959],{"text":1859,"type":745},{"type":741,"content":1961},[1962],{"text":1741,"type":745},{"type":773,"attrs":1964,"content":1965},{"level":781},[1966],{"text":1967,"type":745},"5. Not Jabbing Enough",{"type":785,"attrs":1969},{"id":1803,"body":1970},[1971],{"url":1972,"_uid":1973,"image":1974,"component":797,"copyright_details":1978},{"id":7,"url":7,"linktype":791,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1975,"alt":1976,"name":7,"focus":48,"title":1976,"filename":1977,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":741,"content":1980},[1981],{"text":1982,"type":745},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":773,"attrs":1984,"content":1985},{"level":781},[1986],{"text":1859,"type":745},{"type":741,"content":1988},[1989],{"text":1990,"type":745},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":773,"attrs":1992,"content":1993},{"level":775},[1994],{"text":1995,"type":745},"Keep On Jabbing",{"type":741,"content":1997},[1998],{"text":1999,"type":745},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":741,"content":2001},[2002,2003,2007],{"text":982,"type":745},{"text":984,"type":745,"marks":2004},[2005],{"type":750,"attrs":2006},{"href":988,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":990,"type":745},{"type":741,"content":2009},[2010],{"text":2011,"type":745},"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":2013,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2018,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2019,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2014,"component":118,"meta_info":2015,"meta_title":7,"block_image":2016,"cover_image":2017,"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},[],[],"2022-12-06 00:00",{"_uid":2022,"title":2023,"plugin":43,"description":2024},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2026,"alt":1694,"name":7,"focus":48,"title":1694,"filename":2027,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1018],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2036,"created_at":2037,"published_at":2038,"updated_at":2039,"id":2040,"uuid":2041,"content":2042,"slug":2204,"full_slug":2205,"sort_by_date":48,"position":2206,"tag_list":2207,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2208,"first_published_at":2038,"release_id":48,"lang":60,"path":1021,"alternates":2209,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2043,"faqs":2044,"title":2036,"topic":2061,"author":2076,"content":2077,"category":2185,"schedule":2193,"component":1004,"meta_info":2194,"cover_image":2198,"description":2202,"contributors":2203},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2045,2049,2053,2057],{"_uid":2046,"answer":2047,"question":2048,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2050,"answer":2051,"question":2052,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2054,"answer":2055,"question":2056,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2058,"answer":2059,"question":2060,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2062,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2074,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2075,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2063,"component":39,"meta_info":2071,"block_image":2072,"cover_image":2073,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2064,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2069,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2065,"component":118,"meta_info":2066,"meta_title":7,"block_image":2067,"cover_image":2068,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":738,"content":2078},[2079,2083,2088,2108,2113,2117,2122,2125,2130,2142,2147,2160,2165,2169,2173,2182],{"type":741,"content":2080},[2081],{"text":2082,"type":745},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":773,"attrs":2084,"content":2085},{"level":775},[2086],{"text":2087,"type":745},"Practice, Practice, Practice",{"type":741,"content":2089},[2090,2092,2097,2099,2106],{"text":2091,"type":745},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2093,"type":745,"marks":2094},"always",[2095],{"type":2096},"italic",{"text":2098,"type":745}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2100,"type":745,"marks":2101},"mirror",[2102],{"type":750,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"custom":2105,"target":753,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2107,"type":745}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":773,"attrs":2109,"content":2110},{"level":781},[2111],{"text":2112,"type":745},"Shoulder Touch Drill",{"type":741,"content":2114},[2115],{"text":2116,"type":745},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":773,"attrs":2118,"content":2119},{"level":781},[2120],{"text":2121,"type":745},"Cobra Bag",{"type":741,"content":2123},[2124],{"text":2051,"type":745},{"type":773,"attrs":2126,"content":2127},{"level":781},[2128],{"text":2129,"type":745},"Sparring",{"type":741,"content":2131},[2132,2134,2140],{"text":2133,"type":745},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2129,"type":745,"marks":2135},[2136],{"type":750,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"custom":2139,"target":753,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2141,"type":745}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":773,"attrs":2143,"content":2144},{"level":781},[2145],{"text":2146,"type":745},"“Free flow” mitt work",{"type":741,"content":2148},[2149,2151,2158],{"text":2150,"type":745},"Free flow ",{"text":2152,"type":745,"marks":2153},"mitt work",[2154],{"type":750,"attrs":2155},{"href":2156,"uuid":48,"anchor":48,"custom":2157,"target":753,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2159,"type":745}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":773,"attrs":2161,"content":2162},{"level":781},[2163],{"text":2164,"type":745},"Think Fast",{"type":741,"content":2166},[2167],{"text":2168,"type":745},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":773,"attrs":2170,"content":2171},{"level":775},[2172],{"text":978,"type":745},{"type":741,"content":2174},[2175,2176,2181],{"text":982,"type":745},{"text":984,"type":745,"marks":2177},[2178],{"type":750,"attrs":2179},{"href":988,"uuid":48,"anchor":48,"custom":2180,"target":753,"linktype":13},{},{"text":1240,"type":745},{"type":741,"content":2183},[2184],{"text":994,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2186,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2191,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2187,"component":118,"meta_info":2188,"meta_title":7,"block_image":2189,"cover_image":2190,"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},[],[],"2023-01-24 00:00",{"_uid":2195,"title":2196,"plugin":43,"description":2197},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2199,"alt":2200,"name":7,"focus":7,"title":2200,"filename":2201,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1018],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2211,"created_at":2212,"published_at":2213,"updated_at":2214,"id":2215,"uuid":2216,"content":2217,"slug":2547,"full_slug":2548,"sort_by_date":48,"position":2549,"tag_list":2550,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2551,"first_published_at":2552,"release_id":48,"lang":60,"path":1021,"alternates":2553,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2218,"faqs":2219,"title":2211,"topic":2232,"author":1062,"content":2247,"category":2528,"schedule":2536,"component":1004,"meta_info":2537,"cover_image":2541,"description":2545,"contributors":2546},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2220,2224,2228],{"_uid":2221,"answer":2222,"question":2223,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2229,"answer":2230,"question":2231,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2233,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2245,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2234,"component":39,"meta_info":2242,"block_image":2243,"cover_image":2244,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2235,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2240,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2236,"component":118,"meta_info":2237,"meta_title":7,"block_image":2238,"cover_image":2239,"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},[],[],{"type":738,"content":2248},[2249,2263,2267,2279,2284,2289,2317,2322,2349,2354,2376,2381,2403,2408,2430,2435,2462,2467,2483,2487,2511,2515,2525],{"type":741,"content":2250},[2251,2253,2261],{"text":2252,"type":745},"Post-workout ",{"text":2254,"type":745,"marks":2255},"stretches",[2256,2260],{"type":750,"attrs":2257},{"href":2258,"uuid":48,"anchor":48,"custom":2259,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1093},{"text":2262,"type":745}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":773,"attrs":2264,"content":2265},{"level":775},[2266],{"text":2223,"type":745},{"type":741,"content":2268},[2269,2277],{"text":2270,"type":745,"marks":2271},"Research",[2272,2276],{"type":750,"attrs":2273},{"href":2274,"uuid":48,"anchor":48,"custom":2275,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1093},{"text":2278,"type":745}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":773,"attrs":2280,"content":2281},{"level":775},[2282],{"text":2283,"type":745},"7 Stretches to Help You Recover Post-Workout",{"type":773,"attrs":2285,"content":2286},{"level":781},[2287],{"text":2288,"type":745},"Shoulder Flossing",{"type":1097,"attrs":2290,"content":2292},{"order":2291},{"order":1100},[2293,2299,2305,2311],{"type":1103,"content":2294},[2295],{"type":741,"content":2296},[2297],{"text":2298,"type":745},"Start in a standing position.",{"type":1103,"content":2300},[2301],{"type":741,"content":2302},[2303],{"text":2304,"type":745},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1103,"content":2306},[2307],{"type":741,"content":2308},[2309],{"text":2310,"type":745},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1103,"content":2312},[2313],{"type":741,"content":2314},[2315],{"text":2316,"type":745},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":773,"attrs":2318,"content":2319},{"level":781},[2320],{"text":2321,"type":745},"World's Greatest Stretch ",{"type":1097,"attrs":2323,"content":2324},{"order":1100},[2325,2331,2337,2343],{"type":1103,"content":2326},[2327],{"type":741,"content":2328},[2329],{"text":2330,"type":745},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1103,"content":2332},[2333],{"type":741,"content":2334},[2335],{"text":2336,"type":745},"Next to the left hand, raise the left hand to the sky. ",{"type":1103,"content":2338},[2339],{"type":741,"content":2340},[2341],{"text":2342,"type":745},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1103,"content":2344},[2345],{"type":741,"content":2346},[2347],{"text":2348,"type":745},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":773,"attrs":2350,"content":2351},{"level":781},[2352],{"text":2353,"type":745},"Kneeling Quad/Hip Flexor Stretch",{"type":1097,"attrs":2355,"content":2357},{"order":2356},{"order":1100},[2358,2364,2370],{"type":1103,"content":2359},[2360],{"type":741,"content":2361},[2362],{"text":2363,"type":745},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1103,"content":2365},[2366],{"type":741,"content":2367},[2368],{"text":2369,"type":745},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1103,"content":2371},[2372],{"type":741,"content":2373},[2374],{"text":2375,"type":745},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":773,"attrs":2377,"content":2378},{"level":781},[2379],{"text":2380,"type":745},"Cat/Cow",{"type":1097,"attrs":2382,"content":2384},{"order":2383},{"order":1100},[2385,2391,2397],{"type":1103,"content":2386},[2387],{"type":741,"content":2388},[2389],{"text":2390,"type":745},"Start on all fours, neutral spine. ",{"type":1103,"content":2392},[2393],{"type":741,"content":2394},[2395],{"text":2396,"type":745},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1103,"content":2398},[2399],{"type":741,"content":2400},[2401],{"text":2402,"type":745},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":773,"attrs":2404,"content":2405},{"level":781},[2406],{"text":2407,"type":745},"Thread the Needle",{"type":1097,"attrs":2409,"content":2411},{"order":2410},{"order":1100},[2412,2418,2424],{"type":1103,"content":2413},[2414],{"type":741,"content":2415},[2416],{"text":2417,"type":745},"Start on all fours. ",{"type":1103,"content":2419},[2420],{"type":741,"content":2421},[2422],{"text":2423,"type":745},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1103,"content":2425},[2426],{"type":741,"content":2427},[2428],{"text":2429,"type":745},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":773,"attrs":2431,"content":2432},{"level":781},[2433],{"text":2434,"type":745},"Thread the Needle With a Twist ",{"type":1097,"attrs":2436,"content":2438},{"order":2437},{"order":1100},[2439,2444,2450,2456],{"type":1103,"content":2440},[2441],{"type":741,"content":2442},[2443],{"text":2417,"type":745},{"type":1103,"content":2445},[2446],{"type":741,"content":2447},[2448],{"text":2449,"type":745},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1103,"content":2451},[2452],{"type":741,"content":2453},[2454],{"text":2455,"type":745},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1103,"content":2457},[2458],{"type":741,"content":2459},[2460],{"text":2461,"type":745},"Return to the starting position.",{"type":773,"attrs":2463,"content":2464},{"level":781},[2465],{"text":2466,"type":745},"Scorpion Stretch (Prone) ",{"type":1097,"attrs":2468,"content":2470},{"order":2469},{"order":1100},[2471,2477],{"type":1103,"content":2472},[2473],{"type":741,"content":2474},[2475],{"text":2476,"type":745},"Begin lying down, arms out in T. ",{"type":1103,"content":2478},[2479],{"type":741,"content":2480},[2481],{"text":2482,"type":745},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":773,"attrs":2484,"content":2485},{"level":775},[2486],{"text":2231,"type":745},{"type":741,"content":2488},[2489,2491,2499,2501,2509],{"text":2490,"type":745},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2492,"type":745,"marks":2493},"range of motion improvements",[2494,2498],{"type":750,"attrs":2495},{"href":2496,"uuid":48,"anchor":48,"custom":2497,"target":753,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1093},{"text":2500,"type":745},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2502,"type":745,"marks":2503},"Studies",[2504,2508],{"type":750,"attrs":2505},{"href":2506,"uuid":48,"anchor":48,"custom":2507,"target":753,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1093},{"text":2510,"type":745}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":773,"attrs":2512,"content":2513},{"level":775},[2514],{"text":978,"type":745},{"type":741,"content":2516},[2517,2518,2524],{"text":982,"type":745},{"text":984,"type":745,"marks":2519},[2520,2523],{"type":750,"attrs":2521},{"href":988,"uuid":48,"anchor":48,"custom":2522,"target":753,"linktype":13},{},{"type":1093},{"text":1240,"type":745},{"type":741,"content":2526},[2527],{"text":2011,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2529,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2534,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2530,"component":118,"meta_info":2531,"meta_title":7,"block_image":2532,"cover_image":2533,"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},[],[],"2023-01-26 00:00",{"_uid":2538,"title":2539,"plugin":43,"description":2540},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2542,"alt":2543,"name":7,"focus":7,"title":2543,"filename":2544,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1018],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2555,"created_at":2556,"published_at":2557,"updated_at":2558,"id":2559,"uuid":2560,"content":2561,"slug":2786,"full_slug":2787,"sort_by_date":48,"position":2788,"tag_list":2789,"is_startpage":9,"parent_id":1019,"meta_data":48,"group_id":2790,"first_published_at":2791,"release_id":48,"lang":60,"path":1021,"alternates":2792,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2562,"faqs":2563,"title":2555,"topic":2572,"author":2587,"content":2588,"category":2767,"schedule":2775,"component":1004,"meta_info":2776,"cover_image":2780,"description":2784,"contributors":2785},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2564,2568],{"_uid":2565,"answer":2566,"question":2567,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2569,"answer":2570,"question":2571,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":738,"content":2589},[2590,2595,2599,2604,2608,2613,2617,2643,2648,2652,2657,2661,2666,2670,2675,2688,2693,2706,2711,2715,2720,2724,2729,2733,2738,2742,2747,2751,2756],{"type":773,"attrs":2591,"content":2592},{"level":775},[2593],{"text":2594,"type":745},"Staying Safe While Exercising in the Cold",{"type":741,"content":2596},[2597],{"text":2598,"type":745},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":773,"attrs":2600,"content":2601},{"level":781},[2602],{"text":2603,"type":745},"Watch the Windchill",{"type":741,"content":2605},[2606],{"text":2607,"type":745},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":773,"attrs":2609,"content":2610},{"level":781},[2611],{"text":2612,"type":745},"Protect Your Extremities",{"type":741,"content":2614},[2615],{"text":2616,"type":745},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1349,"content":2618},[2619,2625,2631,2637],{"type":1103,"content":2620},[2621],{"type":741,"content":2622},[2623],{"text":2624,"type":745},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1103,"content":2626},[2627],{"type":741,"content":2628},[2629],{"text":2630,"type":745},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1103,"content":2632},[2633],{"type":741,"content":2634},[2635],{"text":2636,"type":745},"Wear a hat or headband that covers your ears",{"type":1103,"content":2638},[2639],{"type":741,"content":2640},[2641],{"text":2642,"type":745},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":773,"attrs":2644,"content":2645},{"level":781},[2646],{"text":2647,"type":745},"Wear Layers",{"type":741,"content":2649},[2650],{"text":2651,"type":745},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":773,"attrs":2653,"content":2654},{"level":781},[2655],{"text":2656,"type":745},"Don’t Forget Sunscreen",{"type":741,"content":2658},[2659],{"text":2660,"type":745},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":773,"attrs":2662,"content":2663},{"level":775},[2664],{"text":2665,"type":745},"Getting Motivated to Workout in the Cold ",{"type":741,"content":2667},[2668],{"text":2669,"type":745},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":773,"attrs":2671,"content":2672},{"level":781},[2673],{"text":2674,"type":745},"Invest in New Activewear",{"type":741,"content":2676},[2677,2679,2686],{"text":2678,"type":745},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2680,"type":745,"marks":2681},"new workout gear",[2682],{"type":750,"attrs":2683},{"href":2684,"uuid":48,"anchor":48,"custom":2685,"target":753,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2687,"type":745}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":773,"attrs":2689,"content":2690},{"level":781},[2691],{"text":2692,"type":745},"Find a Workout Buddy",{"type":741,"content":2694},[2695,2697,2704],{"text":2696,"type":745},"Accountability! Accountability! Accountability! Finding a ",{"text":2698,"type":745,"marks":2699},"workout buddy",[2700],{"type":750,"attrs":2701},{"href":2702,"uuid":48,"anchor":48,"custom":2703,"target":753,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2705,"type":745}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":773,"attrs":2707,"content":2708},{"level":781},[2709],{"text":2710,"type":745},"Benefits of Working Out in the Cold",{"type":741,"content":2712},[2713],{"text":2714,"type":745},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":773,"attrs":2716,"content":2717},{"level":781},[2718],{"text":2719,"type":745},"Combat Seasonal Affective Disorder",{"type":741,"content":2721},[2722],{"text":2723,"type":745},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":773,"attrs":2725,"content":2726},{"level":781},[2727],{"text":2728,"type":745},"Boost Your Immune System",{"type":741,"content":2730},[2731],{"text":2732,"type":745},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":773,"attrs":2734,"content":2735},{"level":781},[2736],{"text":2737,"type":745},"Diverse Training Options",{"type":741,"content":2739},[2740],{"text":2741,"type":745},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":773,"attrs":2743,"content":2744},{"level":781},[2745],{"text":2746,"type":745},"Burn More Calories",{"type":741,"content":2748},[2749],{"text":2750,"type":745},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":773,"attrs":2752,"content":2753},{"level":775},[2754],{"text":2755,"type":745},"Train Like a Fighter in the Cold",{"type":741,"content":2757},[2758,2760,2766],{"text":2759,"type":745},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":984,"type":745,"marks":2761},[2762,2765],{"type":750,"attrs":2763},{"href":988,"uuid":48,"anchor":48,"custom":2764,"target":753,"linktype":13},{},{"type":1093},{"text":1669,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2768,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2773,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2774,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2769,"component":118,"meta_info":2770,"meta_title":7,"block_image":2771,"cover_image":2772,"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},[],[],"2023-01-29 00:00",{"_uid":2777,"title":2778,"plugin":43,"description":2779},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2781,"alt":2782,"name":7,"focus":7,"title":2782,"filename":2783,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1018],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1004,"created_at":2794,"published_at":2795,"updated_at":2796,"id":2797,"uuid":2798,"content":2799,"slug":1004,"full_slug":2820,"sort_by_date":48,"position":446,"tag_list":2821,"is_startpage":9,"parent_id":2822,"meta_data":48,"group_id":2823,"first_published_at":2824,"release_id":48,"lang":60,"path":7,"alternates":2825,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2800,"component":2801,"meta_info":2802,"custom_content_list":2804},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2803,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2805,2810,2815],{"_uid":2806,"label":2807,"value":2808,"dev_id":2809,"component":745},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2811,"label":2812,"value":2813,"dev_id":2814,"component":745},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2816,"label":2817,"value":2818,"dev_id":2819,"component":745},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892845718]