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Also known as a round kick, learning how to do this move correctly will generate a massive amount of power. The power of the roundhouse kick comes from the momentum of your whole body rotating around on your base foot, delivering enough impact to throw your opponent off balance easily.","What is a roundhouse kick in kickboxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3e64e2b9-8b61-4cec-be49-528a0d9be551","In this article, we’ll look at the individual steps involved in executing a roundhouse kick, explained by FightCamp Trainer Aaron Swenson. He'll demonstrate each step and explain the most important points, as well as some common mistakes to avoid.","How do you learn to do a roundhouse kick?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":676,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":677,"component":39,"meta_info":685,"meta_title":164,"block_image":686,"cover_image":687,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":707,"full_slug":708,"sort_by_date":48,"position":86,"tag_list":709,"is_startpage":9,"parent_id":710,"meta_data":48,"group_id":711,"first_published_at":712,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":698,"_uid":699,"name":691,"photo":700,"component":704,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":705,"social_link_linkedin":7,"social_link_instagram":706,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":701,"alt":691,"name":702,"focus":48,"title":691,"filename":703,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":715,"content":716},"doc",[717,725,729,770,775,779,793,798,811,839,844,854,882,887,897,927,932,942,978,983,993,1037,1042,1052,1072,1077,1100,1104,1109,1121,1127],{"type":718,"attrs":719,"content":721},"heading",{"level":720},2,[722],{"text":723,"type":724},"What Is a Roundhouse Kick?","text",{"type":726,"content":727},"paragraph",[728],{"text":668,"type":724},{"type":726,"content":730},[731,733,739,747,752,754,758,764,768],{"text":732,"type":724},"For kickboxing beginners, the roundhouse kick is an essential kick to learn. Once you have a good grasp on some of the ",{"text":734,"type":724,"marks":735}," ",[736],{"type":737,"attrs":738},"styled",{"class":7},{"text":740,"type":724,"marks":741},"best kicks",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/five-5-best-kicks-in-kickboxing","_blank",{"text":748,"type":724,"marks":749},"  ",[750],{"type":737,"attrs":751},{"class":7},{"text":753,"type":724},"in the sport, do some ",{"text":734,"type":724,"marks":755},[756],{"type":737,"attrs":757},{"class":7},{"text":759,"type":724,"marks":760},"kickboxing workout videos",[761],{"type":743,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":746,"linktype":48},"https://www.youtube.com/results?search_query=kickboxing+fightcamp",{"text":748,"type":724,"marks":765},[766],{"type":737,"attrs":767},{"class":7},{"text":769,"type":724},"to sharpen your skills and have fun with your new moves.",{"type":718,"attrs":771,"content":772},{"level":720},[773],{"text":774,"type":724},"How To Do a Roundhouse Kick",{"type":726,"content":776},[777],{"text":778,"type":724},"Here we’ll look at the individual steps involved in properly executing a roundhouse kick, explained by FightCamp Trainer Aaron Swenson. He'll demonstrate each step and explain the most important points, as well as some common mistakes to avoid.",{"type":780,"attrs":781},"blok",{"id":782,"body":783},"9360b618-1cf3-484c-a747-a6198c47d326",[784],{"_uid":785,"link":786,"image":788,"title":790,"component":792},"i-917ed54a-4577-492c-ab23-b1db9f79c2d4",{"id":7,"url":787,"linktype":13,"fieldtype":14,"cached_url":787},"https://youtu.be/sOPFUfXpxVI",{"id":789,"alt":790,"name":7,"focus":48,"title":790,"filename":791,"copyright":7,"fieldtype":50},3426168,"How To Do A Round Kick | Kickboxing for Beginners","https://a.storyblok.com/f/115220/1244x700/f2cbf9c222/how-to-do-a-round-kick-kickboxing-for-beginners_youtube_video.jpeg","image_video_link",{"type":718,"attrs":794,"content":795},{"level":720},[796],{"text":797,"type":724},"The 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to be on the ball of your foot",{"type":815,"content":834},[835],{"type":726,"content":836},[837],{"text":838,"type":724},"Keep your elbows in, hands up, and chin tucked",{"type":718,"attrs":840,"content":841},{"level":720},[842],{"text":843,"type":724},"The Setup",{"type":780,"attrs":845},{"id":782,"body":846},[847],{"url":848,"_uid":849,"image":850,"component":809,"copyright_details":853},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-45b9ddcb-c2e7-40fc-b0e5-1bdd378353a9",{"id":851,"alt":807,"name":7,"focus":48,"title":807,"filename":852,"copyright":7,"fieldtype":50},3426207,"https://a.storyblok.com/f/115220/1100x1100/624e9f583f/aaron-swenson-roundhouse-kick-setup.jpeg",[],{"type":812,"content":855},[856,862,872],{"type":815,"content":857},[858],{"type":726,"content":859},[860],{"text":861,"type":724},"You are going to be stepping across your opponent",{"type":815,"content":863},[864],{"type":726,"content":865},[866,868,870],{"text":867,"type":724},"As you push off your back leg, shift the weight to your front leg to create momentum",{"type":869},"hard_break",{"text":871,"type":724},"*Tip: Avoid stepping sideways with your lead leg, stay at a 45-degree angle (opening your hips)",{"type":815,"content":873},[874,878],{"type":726,"content":875},[876],{"text":877,"type":724},"Bring your knee up straight through the center",{"type":726,"content":879},[880],{"text":881,"type":724},"*Tip: Avoid the common mistake of bringing your leg up too far to your side",{"type":718,"attrs":883,"content":884},{"level":720},[885],{"text":886,"type":724},"The 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foot",{"type":815,"content":918},[919,923],{"type":726,"content":920},[921],{"text":922,"type":724},"After you land your kick, return to your starting stance right away",{"type":726,"content":924},[925],{"text":926,"type":724},"*Tip: Be mindful to return immediately to fighting stance, do not land squarely facing your opponent as this leaves you open to get hit",{"type":718,"attrs":928,"content":929},{"level":720},[930],{"text":931,"type":724},"Upper 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rotation",{"type":815,"content":961},[962],{"type":726,"content":963},[964],{"text":965,"type":724},"Bring your lead hand down to make way for your rear hand",{"type":815,"content":967},[968],{"type":726,"content":969},[970],{"text":971,"type":724},"Bring your rear hand up across your face",{"type":815,"content":973},[974],{"type":726,"content":975},[976],{"text":977,"type":724},"Rapidly swing your rear hand back down across your butt to create torque and act as a 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Side",{"type":780,"attrs":1043},{"id":782,"body":1044},[1045],{"url":1046,"_uid":1047,"image":1048,"component":809,"copyright_details":1051},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-e0f0c60c-9231-482a-8b2d-14403eac62bb",{"id":1049,"alt":807,"name":7,"focus":48,"title":807,"filename":1050,"copyright":7,"fieldtype":50},3426728,"https://a.storyblok.com/f/115220/1100x1100/b0f9442fe8/aaron-swenson-roundhouse-kick-lead-side.jpeg",[],{"type":812,"content":1053},[1054,1060,1066],{"type":815,"content":1055},[1056],{"type":726,"content":1057},[1058],{"text":1059,"type":724},"It is common that your lead leg is a little weaker than your rear leg",{"type":815,"content":1061},[1062],{"type":726,"content":1063},[1064],{"text":1065,"type":724},"To switch, step forward 45-degrees",{"type":815,"content":1067},[1068],{"type":726,"content":1069},[1070],{"text":1071,"type":724},"Remember when you kick, stand tall on the ball of your foot and keep your limbs extended and elongated",{"type":718,"attrs":1073,"content":1074},{"level":720},[1075],{"text":1076,"type":724},"Roundhouse kick points to remember:",{"type":1078,"attrs":1079,"content":1081},"ordered_list",{"order":1080},1,[1082,1088,1094],{"type":815,"content":1083},[1084],{"type":726,"content":1085},[1086],{"text":1087,"type":724},"Step 45 degrees across your opponent",{"type":815,"content":1089},[1090],{"type":726,"content":1091},[1092],{"text":1093,"type":724},"Hit with your shin or top of your foot",{"type":815,"content":1095},[1096],{"type":726,"content":1097},[1098],{"text":1099,"type":724},"Pivot on the base of your foot",{"type":726,"content":1101},[1102],{"text":1103,"type":724},"The roundhouse kick isn’t only effective, but it’s also a lot of fun when you get into the rhythm of the move. This kick engages your entire body, and you will feel the increase in power and momentum as you advance your skills. ",{"type":718,"attrs":1105,"content":1106},{"level":720},[1107],{"text":1108,"type":724},"Train Like a Fighter",{"type":726,"content":1110},[1111,1113,1119],{"text":1112,"type":724},"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":1114,"type":724,"marks":1115},"FightCamp",[1116],{"type":743,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1120,"type":724}," 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!” ",{"type":718,"attrs":1122,"content":1124},{"level":1123},3,[1125],{"text":1126,"type":724},"Related Articles",{"type":726,"content":1128},[1129,1134,1135,1141,1142,1148,1149,1155,1156],{"text":1130,"type":724,"marks":1131},"Five (5) Best Kicks In Kickboxing",[1132],{"type":743,"attrs":1133},{"href":745,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":869},{"text":1136,"type":724,"marks":1137},"Three (3) Kickboxing Techniques Using Strikes and Kicks",[1138],{"type":743,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"type":869},{"text":1143,"type":724,"marks":1144},"Add Some Kick To Your Workout With Kickboxing",[1145],{"type":743,"attrs":1146},{"href":1147,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/add-some-kick-to-your-workout-with-kickboxing",{"type":869},{"text":1150,"type":724,"marks":1151},"7-Day Kickboxing Technique Workout Program",[1152],{"type":743,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-day-kickboxing-technique-workout-program",{"type":869},{"text":1157,"type":724,"marks":1158},"The 3 Types of Kicks In Kickboxing",[1159],{"type":743,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1163,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1168,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1164,"component":118,"meta_info":1165,"meta_title":7,"block_image":1166,"cover_image":1167,"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},[],[],"2021-04-09 00:00","article",{"_uid":1173,"title":1174,"plugin":43,"description":1175},"3ece5ae6-67e0-4dff-af74-b4da2d91cb42","How To Do a Roundhouse Kick In Kickboxing | FightCamp","What is a roundhouse kick? FightCamp Trainer Aaron Swenson explains with this step-by-step guide on how to do a roundhouse kick.",{"id":1177,"alt":807,"name":7,"focus":48,"title":807,"filename":1178,"copyright":7,"fieldtype":50},3426154,"https://a.storyblok.com/f/115220/2400x990/0f374585b2/how-to-do-a-roundhouse-kick-in-kickboxing.jpeg","Learn step by step how to do a roundhouse kick for your kickboxing workouts! FightCamp Trainer Aaron Swenson breaks down each move for throwing a powerful kick.",[],[],"how-to-do-a-roundhouse-kick-in-kickboxing","blogs/how-to-do-a-roundhouse-kick-in-kickboxing",-1930,[],60887917,"6a9188aa-f535-49a4-9343-a3d28f2d3f2f","2021-04-09T05:31:00.000Z",[],["Reactive",1191],[1192,1348,1762,2031,2270,2488],{"name":1193,"created_at":1194,"published_at":1195,"updated_at":1196,"id":1197,"uuid":1198,"content":1199,"slug":1340,"full_slug":1341,"sort_by_date":48,"position":1342,"tag_list":1343,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1345,"first_published_at":1195,"release_id":48,"lang":60,"path":1346,"alternates":1347,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1200,"faqs":1201,"title":1193,"topic":1218,"author":1233,"content":1234,"category":1324,"schedule":1332,"component":1171,"meta_info":1333,"cover_image":1336,"description":1335,"contributors":1339},"96d7fcda-e3db-4f35-935d-fd195032b834",[1202,1206,1210,1214],{"_uid":1203,"answer":1204,"question":1205,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1207,"answer":1208,"question":1209,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1211,"answer":1212,"question":1213,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1215,"answer":1216,"question":1217,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1219,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1231,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1220,"component":39,"meta_info":1228,"block_image":1229,"cover_image":1230,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1222,"component":118,"meta_info":1223,"meta_title":7,"block_image":1224,"cover_image":1225,"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":715,"content":1235},[1236,1258,1263,1266,1271,1274,1279,1301,1306,1310,1320],{"type":726,"content":1237},[1238,1240,1247,1249,1256],{"text":1239,"type":724},"Boxing is a sport about ",{"text":1241,"type":724,"marks":1242},"range",[1243],{"type":743,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"custom":1246,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1248,"type":724}," and ",{"text":1250,"type":724,"marks":1251},"distance",[1252],{"type":743,"attrs":1253},{"href":1254,"uuid":48,"anchor":48,"custom":1255,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1257,"type":724},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":718,"attrs":1259,"content":1260},{"level":720},[1261],{"text":1262,"type":724},"Step Behind The Jab",{"type":726,"content":1264},[1265],{"text":1208,"type":724},{"type":718,"attrs":1267,"content":1268},{"level":720},[1269],{"text":1270,"type":724},"Front Foot Defense",{"type":726,"content":1272},[1273],{"text":1212,"type":724},{"type":718,"attrs":1275,"content":1276},{"level":720},[1277],{"text":1278,"type":724},"Cutting Off The Ring",{"type":726,"content":1280},[1281,1283,1290,1292,1299],{"text":1282,"type":724},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1284,"type":724,"marks":1285},"outside fighter",[1286],{"type":743,"attrs":1287},{"href":1288,"uuid":48,"anchor":48,"custom":1289,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1291,"type":724},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1293,"type":724,"marks":1294},"jab",[1295],{"type":743,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"custom":1298,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1300,"type":724}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":718,"attrs":1302,"content":1303},{"level":720},[1304],{"text":1305,"type":724},"The Takeaway",{"type":726,"content":1307},[1308],{"text":1309,"type":724},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":726,"content":1311},[1312,1313,1318],{"text":1112,"type":724},{"text":1114,"type":724,"marks":1314},[1315],{"type":743,"attrs":1316},{"href":1118,"uuid":48,"anchor":48,"custom":1317,"target":746,"linktype":13},{},{"text":1319,"type":724}," 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":726,"content":1321},[1322],{"text":1323,"type":724},"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":1325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1326,"component":118,"meta_info":1327,"meta_title":7,"block_image":1328,"cover_image":1329,"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},[],[],"2022-09-10 00:00",{"_uid":1334,"title":1193,"plugin":43,"description":1335},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1337,"alt":1193,"name":7,"focus":48,"title":1193,"filename":1338,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1344],"featured","9fda1453-7f76-4309-80d2-f9cc385e2e83","training/{{story.slug}}",[],{"name":1349,"created_at":1350,"published_at":1351,"updated_at":1352,"id":1353,"uuid":1354,"content":1355,"slug":1756,"full_slug":1757,"sort_by_date":48,"position":1758,"tag_list":1759,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1760,"first_published_at":1351,"release_id":48,"lang":60,"path":1346,"alternates":1761,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1356,"faqs":1357,"title":1349,"topic":1366,"author":1381,"content":1382,"category":1737,"schedule":1745,"component":1171,"meta_info":1746,"cover_image":1750,"description":1754,"contributors":1755},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1358,1362],{"_uid":1359,"answer":1360,"question":1361,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1363,"answer":1364,"question":1365,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1367,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1379,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1368,"component":39,"meta_info":1376,"block_image":1377,"cover_image":1378,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1369,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1374,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1370,"component":118,"meta_info":1371,"meta_title":7,"block_image":1372,"cover_image":1373,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":715,"content":1383},[1384,1389,1404,1418,1423,1427,1432,1436,1474,1478,1483,1487,1491,1496,1500,1505,1519,1523,1543,1548,1552,1556,1614,1619,1623,1627,1653,1667,1672,1676,1680,1707,1711,1716,1720,1724,1734],{"type":718,"attrs":1385,"content":1386},{"level":720},[1387],{"text":1388,"type":724},"How to Stay Motivated to Work Out",{"type":726,"content":1390},[1391,1393,1402],{"text":1392,"type":724},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1394,"type":724,"marks":1395},"New Year’s Resolutions",[1396,1400],{"type":743,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"custom":1399,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1401},"underline",{"text":1403,"type":724},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":726,"content":1405},[1406,1408,1416],{"text":1407,"type":724},"But what happens if you're looking for motivation to work out in the ",{"text":1409,"type":724,"marks":1410},"middle of summer",[1411,1415],{"type":743,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1401},{"text":1417,"type":724}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":718,"attrs":1419,"content":1420},{"level":720},[1421],{"text":1422,"type":724},"Motivation vs. Determination",{"type":726,"content":1424},[1425],{"text":1426,"type":724},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":718,"attrs":1428,"content":1429},{"level":1123},[1430],{"text":1431,"type":724},"Motivation",{"type":726,"content":1433},[1434],{"text":1435,"type":724},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":812,"content":1437},[1438,1444,1450,1456,1462,1468],{"type":815,"content":1439},[1440],{"type":726,"content":1441},[1442],{"text":1443,"type":724},"Movies",{"type":815,"content":1445},[1446],{"type":726,"content":1447},[1448],{"text":1449,"type":724},"Books",{"type":815,"content":1451},[1452],{"type":726,"content":1453},[1454],{"text":1455,"type":724},"Quotes",{"type":815,"content":1457},[1458],{"type":726,"content":1459},[1460],{"text":1461,"type":724},"Speeches",{"type":815,"content":1463},[1464],{"type":726,"content":1465},[1466],{"text":1467,"type":724},"Social media posts",{"type":815,"content":1469},[1470],{"type":726,"content":1471},[1472],{"text":1473,"type":724},"Success stories",{"type":726,"content":1475},[1476],{"text":1477,"type":724},"These are things that essentially make you want to start something, like a workout.",{"type":718,"attrs":1479,"content":1480},{"level":1123},[1481],{"text":1482,"type":724},"Determination",{"type":726,"content":1484},[1485],{"text":1486,"type":724},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":726,"content":1488},[1489],{"text":1490,"type":724},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":718,"attrs":1492,"content":1493},{"level":720},[1494],{"text":1495,"type":724},"Finding That Drive",{"type":726,"content":1497},[1498],{"text":1499,"type":724},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":718,"attrs":1501,"content":1502},{"level":1123},[1503],{"text":1504,"type":724},"Working Out at Home",{"type":726,"content":1506},[1507,1509,1517],{"text":1508,"type":724},"The wonderful thing about ",{"text":1510,"type":724,"marks":1511},"working out from home",[1512,1516],{"type":743,"attrs":1513},{"href":1514,"uuid":48,"anchor":48,"custom":1515,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1401},{"text":1518,"type":724}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":726,"content":1520},[1521],{"text":1522,"type":724},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":812,"content":1524},[1525,1531,1537],{"type":815,"content":1526},[1527],{"type":726,"content":1528},[1529],{"text":1530,"type":724},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":815,"content":1532},[1533],{"type":726,"content":1534},[1535],{"text":1536,"type":724},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":815,"content":1538},[1539],{"type":726,"content":1540},[1541],{"text":1542,"type":724},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":718,"attrs":1544,"content":1545},{"level":1123},[1546],{"text":1547,"type":724},"Staying Committed to Exercising Daily",{"type":726,"content":1549},[1550],{"text":1551,"type":724},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":726,"content":1553},[1554],{"text":1555,"type":724},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":812,"content":1557},[1558,1564,1570,1576,1588,1602],{"type":815,"content":1559},[1560],{"type":726,"content":1561},[1562],{"text":1563,"type":724},"Outdoor walks/hikes in nature",{"type":815,"content":1565},[1566],{"type":726,"content":1567},[1568],{"text":1569,"type":724},"Easy pace swims",{"type":815,"content":1571},[1572],{"type":726,"content":1573},[1574],{"text":1575,"type":724},"Sauna sessions",{"type":815,"content":1577},[1578],{"type":726,"content":1579},[1580],{"text":1581,"type":724,"marks":1582},"Low-intensity yoga",[1583,1587],{"type":743,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"custom":1586,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1401},{"type":815,"content":1589},[1590],{"type":726,"content":1591},[1592,1600],{"text":1593,"type":724,"marks":1594},"Mobility work",[1595,1599],{"type":743,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"custom":1598,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1401},{"text":1601,"type":724}," ",{"type":815,"content":1603},[1604],{"type":726,"content":1605},[1606],{"text":1607,"type":724,"marks":1608},"Stretching",[1609,1613],{"type":743,"attrs":1610},{"href":1611,"uuid":48,"anchor":48,"custom":1612,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1401},{"type":718,"attrs":1615,"content":1616},{"level":1123},[1617],{"text":1618,"type":724},"Morning Workouts Before Starting the Day",{"type":726,"content":1620},[1621],{"text":1622,"type":724},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":726,"content":1624},[1625],{"text":1626,"type":724},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":812,"content":1628},[1629,1635,1641,1647],{"type":815,"content":1630},[1631],{"type":726,"content":1632},[1633],{"text":1634,"type":724},"Turning off electronics the last hour",{"type":815,"content":1636},[1637],{"type":726,"content":1638},[1639],{"text":1640,"type":724},"Sleeping in a blacked-out environment",{"type":815,"content":1642},[1643],{"type":726,"content":1644},[1645],{"text":1646,"type":724},"Getting to bed at the same time each night",{"type":815,"content":1648},[1649],{"type":726,"content":1650},[1651],{"text":1652,"type":724},"Set out your workout clothes the night before",{"type":726,"content":1654},[1655,1657,1665],{"text":1656,"type":724},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1658,"type":724,"marks":1659},"H.I.I.T. session",[1660,1664],{"type":743,"attrs":1661},{"href":1662,"uuid":48,"anchor":48,"custom":1663,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1401},{"text":1666,"type":724},".",{"type":718,"attrs":1668,"content":1669},{"level":1123},[1670],{"text":1671,"type":724},"End-of-Day Workouts",{"type":726,"content":1673},[1674],{"text":1675,"type":724},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":726,"content":1677},[1678],{"text":1679,"type":724},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":812,"content":1681},[1682,1695,1701],{"type":815,"content":1683},[1684],{"type":726,"content":1685},[1686,1688,1693],{"text":1687,"type":724},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1689,"type":724,"marks":1690},"“why” ",[1691],{"type":1692},"italic",{"text":1694,"type":724},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":815,"content":1696},[1697],{"type":726,"content":1698},[1699],{"text":1700,"type":724},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":815,"content":1702},[1703],{"type":726,"content":1704},[1705],{"text":1706,"type":724},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":726,"content":1708},[1709],{"text":1710,"type":724},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":718,"attrs":1712,"content":1713},{"level":720},[1714],{"text":1715,"type":724},"Plan Then Execute",{"type":726,"content":1717},[1718],{"text":1719,"type":724},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":718,"attrs":1721,"content":1722},{"level":720},[1723],{"text":1108,"type":724},{"type":726,"content":1725},[1726,1727,1733],{"text":1112,"type":724},{"text":1114,"type":724,"marks":1728},[1729,1732],{"type":743,"attrs":1730},{"href":1118,"uuid":48,"anchor":48,"custom":1731,"target":746,"linktype":13},{},{"type":1401},{"text":1319,"type":724},{"type":726,"content":1735},[1736],{"text":1323,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1738,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1739,"component":118,"meta_info":1740,"meta_title":7,"block_image":1741,"cover_image":1742,"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},[],[],"2023-01-31 00:00",{"_uid":1747,"title":1748,"plugin":43,"description":1749},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1751,"alt":1752,"name":7,"focus":7,"title":1752,"filename":1753,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1344],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1763,"created_at":1764,"published_at":1765,"updated_at":1766,"id":1767,"uuid":1768,"content":1769,"slug":2025,"full_slug":2026,"sort_by_date":48,"position":2027,"tag_list":2028,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2029,"first_published_at":1765,"release_id":48,"lang":60,"path":1346,"alternates":2030,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1770,"faqs":1771,"title":1763,"topic":1792,"author":1807,"content":1808,"category":2006,"schedule":2014,"component":1171,"meta_info":2015,"cover_image":2019,"description":2023,"contributors":2024},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1772,1776,1780,1784,1788],{"_uid":1773,"answer":1774,"question":1775,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1777,"answer":1778,"question":1779,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1781,"answer":1782,"question":1783,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1785,"answer":1786,"question":1787,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1789,"answer":1790,"question":1791,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1793,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1805,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1794,"component":39,"meta_info":1802,"block_image":1803,"cover_image":1804,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1795,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1800,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1796,"component":118,"meta_info":1797,"meta_title":7,"block_image":1798,"cover_image":1799,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":715,"content":1809},[1810,1824,1828,1832,1836,1840,1844,1847,1852,1857,1871,1876,1880,1885,1889,1894,1908,1912,1916,1930,1944,1948,1952,1966,1971,1975,1989,1993,2003],{"type":726,"content":1811},[1812,1814,1822],{"text":1813,"type":724},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1815,"type":724,"marks":1816},"interval training",[1817,1821],{"type":743,"attrs":1818},{"href":1819,"uuid":48,"anchor":48,"custom":1820,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1401},{"text":1823,"type":724}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":1825},[1826],{"text":1827,"type":724},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":718,"attrs":1829,"content":1830},{"level":720},[1831],{"text":1775,"type":724},{"type":726,"content":1833},[1834],{"text":1835,"type":724},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":1837},[1838],{"text":1839,"type":724},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":718,"attrs":1841,"content":1842},{"level":720},[1843],{"text":1779,"type":724},{"type":726,"content":1845},[1846],{"text":1778,"type":724},{"type":718,"attrs":1848,"content":1849},{"level":720},[1850],{"text":1851,"type":724},"Unique Benefits of HIIT",{"type":718,"attrs":1853,"content":1854},{"level":1123},[1855],{"text":1856,"type":724},"Maximum Effectiveness in Less Time",{"type":726,"content":1858},[1859,1861,1869],{"text":1860,"type":724},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1862,"type":724,"marks":1863},"25-30% more calories",[1864,1868],{"type":743,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"custom":1867,"target":746,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1401},{"text":1870,"type":724}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":718,"attrs":1872,"content":1873},{"level":1123},[1874],{"text":1875,"type":724},"Tones Muscle",{"type":726,"content":1877},[1878],{"text":1879,"type":724},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":718,"attrs":1881,"content":1882},{"level":1123},[1883],{"text":1884,"type":724},"Adds Variety",{"type":726,"content":1886},[1887],{"text":1888,"type":724},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":718,"attrs":1890,"content":1891},{"level":1123},[1892],{"text":1893,"type":724},"Improves Cardiovascular Health",{"type":726,"content":1895},[1896,1898,1906],{"text":1897,"type":724},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1899,"type":724,"marks":1900},"greater improvements in blood pressure",[1901,1905],{"type":743,"attrs":1902},{"href":1903,"uuid":48,"anchor":48,"custom":1904,"target":746,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1401},{"text":1907,"type":724}," and blood sugar than moderate-intensity workouts. ",{"type":718,"attrs":1909,"content":1910},{"level":720},[1911],{"text":1787,"type":724},{"type":726,"content":1913},[1914],{"text":1915,"type":724},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":1917},[1918,1920,1928],{"text":1919,"type":724},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1921,"type":724,"marks":1922},"roadwork",[1923,1927],{"type":743,"attrs":1924},{"href":1925,"uuid":48,"anchor":48,"custom":1926,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1401},{"text":1929,"type":724},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":1931},[1932,1934,1942],{"text":1933,"type":724},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1935,"type":724,"marks":1936},"HIIT jump rope workout",[1937,1941],{"type":743,"attrs":1938},{"href":1939,"uuid":48,"anchor":48,"custom":1940,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1401},{"text":1943,"type":724}," for a full-body cardio blast in just minutes.",{"type":718,"attrs":1945,"content":1946},{"level":720},[1947],{"text":1791,"type":724},{"type":726,"content":1949},[1950],{"text":1951,"type":724},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":1953},[1954,1956,1964],{"text":1955,"type":724},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1957,"type":724,"marks":1958},"10 minutes of HIIT boxing",[1959,1963],{"type":743,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"custom":1962,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1401},{"text":1965,"type":724}," and feel the difference with just one workout.",{"type":718,"attrs":1967,"content":1968},{"level":720},[1969],{"text":1970,"type":724},"Hit With HIIT",{"type":726,"content":1972},[1973],{"text":1974,"type":724},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":1976},[1977,1979,1987],{"text":1978,"type":724},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1980,"type":724,"marks":1981},"FightCamp’s extensive library of HIIT workouts",[1982,1986],{"type":743,"attrs":1983},{"href":1984,"uuid":48,"anchor":48,"custom":1985,"target":746,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1401},{"text":1988,"type":724},"!",{"type":718,"attrs":1990,"content":1991},{"level":720},[1992],{"text":1108,"type":724},{"type":726,"content":1994},[1995,1996,2002],{"text":1112,"type":724},{"text":1114,"type":724,"marks":1997},[1998,2001],{"type":743,"attrs":1999},{"href":1118,"uuid":48,"anchor":48,"custom":2000,"target":746,"linktype":13},{},{"type":1401},{"text":1319,"type":724},{"type":726,"content":2004},[2005],{"text":1323,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2007,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2008,"component":118,"meta_info":2009,"meta_title":7,"block_image":2010,"cover_image":2011,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2016,"title":2017,"plugin":43,"description":2018},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2020,"alt":2021,"name":7,"focus":7,"title":2021,"filename":2022,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1344],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2032,"created_at":2033,"published_at":2034,"updated_at":2035,"id":2036,"uuid":2037,"content":2038,"slug":2263,"full_slug":2264,"sort_by_date":48,"position":2265,"tag_list":2266,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2267,"first_published_at":2268,"release_id":48,"lang":60,"path":1346,"alternates":2269,"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":2039,"faqs":2040,"title":2032,"topic":2049,"author":2064,"content":2065,"category":2244,"schedule":2252,"component":1171,"meta_info":2253,"cover_image":2257,"description":2261,"contributors":2262},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2041,2045],{"_uid":2042,"answer":2043,"question":2044,"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":2046,"answer":2047,"question":2048,"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":2050,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2062,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2051,"component":39,"meta_info":2059,"block_image":2060,"cover_image":2061,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2052,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2053,"component":118,"meta_info":2054,"meta_title":7,"block_image":2055,"cover_image":2056,"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":715,"content":2066},[2067,2072,2076,2081,2085,2090,2094,2120,2125,2129,2134,2138,2143,2147,2152,2165,2170,2183,2188,2192,2197,2201,2206,2210,2215,2219,2224,2228,2233],{"type":718,"attrs":2068,"content":2069},{"level":720},[2070],{"text":2071,"type":724},"Staying Safe While Exercising in the Cold",{"type":726,"content":2073},[2074],{"text":2075,"type":724},"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":718,"attrs":2077,"content":2078},{"level":1123},[2079],{"text":2080,"type":724},"Watch the Windchill",{"type":726,"content":2082},[2083],{"text":2084,"type":724},"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":718,"attrs":2086,"content":2087},{"level":1123},[2088],{"text":2089,"type":724},"Protect Your Extremities",{"type":726,"content":2091},[2092],{"text":2093,"type":724},"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":812,"content":2095},[2096,2102,2108,2114],{"type":815,"content":2097},[2098],{"type":726,"content":2099},[2100],{"text":2101,"type":724},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":815,"content":2103},[2104],{"type":726,"content":2105},[2106],{"text":2107,"type":724},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":815,"content":2109},[2110],{"type":726,"content":2111},[2112],{"text":2113,"type":724},"Wear a hat or headband that covers your ears",{"type":815,"content":2115},[2116],{"type":726,"content":2117},[2118],{"text":2119,"type":724},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":718,"attrs":2121,"content":2122},{"level":1123},[2123],{"text":2124,"type":724},"Wear Layers",{"type":726,"content":2126},[2127],{"text":2128,"type":724},"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":718,"attrs":2130,"content":2131},{"level":1123},[2132],{"text":2133,"type":724},"Don’t Forget Sunscreen",{"type":726,"content":2135},[2136],{"text":2137,"type":724},"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":718,"attrs":2139,"content":2140},{"level":720},[2141],{"text":2142,"type":724},"Getting Motivated to Workout in the Cold ",{"type":726,"content":2144},[2145],{"text":2146,"type":724},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":718,"attrs":2148,"content":2149},{"level":1123},[2150],{"text":2151,"type":724},"Invest in New Activewear",{"type":726,"content":2153},[2154,2156,2163],{"text":2155,"type":724},"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":2157,"type":724,"marks":2158},"new workout gear",[2159],{"type":743,"attrs":2160},{"href":2161,"uuid":48,"anchor":48,"custom":2162,"target":746,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2164,"type":724}," 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":718,"attrs":2166,"content":2167},{"level":1123},[2168],{"text":2169,"type":724},"Find a Workout Buddy",{"type":726,"content":2171},[2172,2174,2181],{"text":2173,"type":724},"Accountability! Accountability! Accountability! Finding a ",{"text":2175,"type":724,"marks":2176},"workout buddy",[2177],{"type":743,"attrs":2178},{"href":2179,"uuid":48,"anchor":48,"custom":2180,"target":746,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2182,"type":724}," 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":718,"attrs":2184,"content":2185},{"level":1123},[2186],{"text":2187,"type":724},"Benefits of Working Out in the Cold",{"type":726,"content":2189},[2190],{"text":2191,"type":724},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":718,"attrs":2193,"content":2194},{"level":1123},[2195],{"text":2196,"type":724},"Combat Seasonal Affective Disorder",{"type":726,"content":2198},[2199],{"text":2200,"type":724},"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":718,"attrs":2202,"content":2203},{"level":1123},[2204],{"text":2205,"type":724},"Boost Your Immune System",{"type":726,"content":2207},[2208],{"text":2209,"type":724},"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":718,"attrs":2211,"content":2212},{"level":1123},[2213],{"text":2214,"type":724},"Diverse Training Options",{"type":726,"content":2216},[2217],{"text":2218,"type":724},"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":718,"attrs":2220,"content":2221},{"level":1123},[2222],{"text":2223,"type":724},"Burn More Calories",{"type":726,"content":2225},[2226],{"text":2227,"type":724},"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":718,"attrs":2229,"content":2230},{"level":720},[2231],{"text":2232,"type":724},"Train Like a Fighter in the Cold",{"type":726,"content":2234},[2235,2237,2243],{"text":2236,"type":724},"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":1114,"type":724,"marks":2238},[2239,2242],{"type":743,"attrs":2240},{"href":1118,"uuid":48,"anchor":48,"custom":2241,"target":746,"linktype":13},{},{"type":1401},{"text":1120,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2245,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2250,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2246,"component":118,"meta_info":2247,"meta_title":7,"block_image":2248,"cover_image":2249,"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":2254,"title":2255,"plugin":43,"description":2256},"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":2258,"alt":2259,"name":7,"focus":7,"title":2259,"filename":2260,"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,[1344],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2271,"created_at":2272,"published_at":2273,"updated_at":2274,"id":2275,"uuid":2276,"content":2277,"slug":2482,"full_slug":2483,"sort_by_date":48,"position":2484,"tag_list":2485,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2486,"first_published_at":2273,"release_id":48,"lang":60,"path":1346,"alternates":2487,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2278,"faqs":2279,"title":2271,"topic":2296,"author":1807,"content":2311,"category":2463,"schedule":2471,"component":1171,"meta_info":2472,"cover_image":2476,"description":2480,"contributors":2481},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2280,2284,2288,2292],{"_uid":2281,"answer":2282,"question":2283,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2285,"answer":2286,"question":2287,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2289,"answer":2290,"question":2291,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2293,"answer":2294,"question":2295,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2297,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2309,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2298,"component":39,"meta_info":2306,"block_image":2307,"cover_image":2308,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2299,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2304,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2305,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2300,"component":118,"meta_info":2301,"meta_title":7,"block_image":2302,"cover_image":2303,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":2312},[2313,2317,2330,2334,2339,2342,2347,2352,2356,2361,2365,2370,2374,2379,2383,2388,2402,2406,2410,2414,2418,2423,2427,2441,2445,2449,2460],{"type":726,"content":2314},[2315],{"text":2316,"type":724},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":726,"content":2318},[2319,2321,2328],{"text":2320,"type":724},"Running for boxers is a critical element of ",{"text":2322,"type":724,"marks":2323},"roadwork drills",[2324,2327],{"type":743,"attrs":2325},{"href":1925,"uuid":48,"anchor":48,"custom":2326,"target":746,"linktype":13},{},{"type":1401},{"text":2329,"type":724}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":726,"content":2331},[2332],{"text":2333,"type":724},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":718,"attrs":2335,"content":2336},{"level":720},[2337],{"text":2338,"type":724},"Is Running Good for Boxing?",{"type":726,"content":2340},[2341],{"text":2282,"type":724},{"type":718,"attrs":2343,"content":2344},{"level":720},[2345],{"text":2346,"type":724},"Benefits of Running for Boxers",{"type":718,"attrs":2348,"content":2349},{"level":1123},[2350],{"text":2351,"type":724},"Builds Endurance & Stamina",{"type":726,"content":2353},[2354],{"text":2355,"type":724},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":718,"attrs":2357,"content":2358},{"level":1123},[2359],{"text":2360,"type":724},"Improves Cardiovascular System",{"type":726,"content":2362},[2363],{"text":2364,"type":724},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":718,"attrs":2366,"content":2367},{"level":1123},[2368],{"text":2369,"type":724},"Strengthens Lower Body",{"type":726,"content":2371},[2372],{"text":2373,"type":724},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":718,"attrs":2375,"content":2376},{"level":1123},[2377],{"text":2378,"type":724},"Teaches Discipline",{"type":726,"content":2380},[2381],{"text":2382,"type":724},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":718,"attrs":2384,"content":2385},{"level":1123},[2386],{"text":2387,"type":724},"Enhances Mental Clarity",{"type":726,"content":2389},[2390,2392,2400],{"text":2391,"type":724},"Much like boxing, running can be a form of ",{"text":2393,"type":724,"marks":2394},"meditative movement",[2395,2399],{"type":743,"attrs":2396},{"href":2397,"uuid":48,"anchor":48,"custom":2398,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1401},{"text":2401,"type":724}," that clears your head and focuses your mind.",{"type":718,"attrs":2403,"content":2404},{"level":720},[2405],{"text":2291,"type":724},{"type":726,"content":2407},[2408],{"text":2409,"type":724},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":726,"content":2411},[2412],{"text":2413,"type":724},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":726,"content":2415},[2416],{"text":2417,"type":724},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":718,"attrs":2419,"content":2420},{"level":720},[2421],{"text":2422,"type":724},"How Long Should I Be Running for Boxing?",{"type":726,"content":2424},[2425],{"text":2426,"type":724},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":726,"content":2428},[2429,2431,2439],{"text":2430,"type":724},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2432,"type":724,"marks":2433},"10 minutes of running",[2434,2438],{"type":743,"attrs":2435},{"href":2436,"uuid":48,"anchor":48,"custom":2437,"target":746,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1401},{"text":2440,"type":724}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":726,"content":2442},[2443],{"text":2444,"type":724},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":718,"attrs":2446,"content":2447},{"level":720},[2448],{"text":1108,"type":724},{"type":726,"content":2450},[2451,2452,2458],{"text":1112,"type":724},{"text":1114,"type":724,"marks":2453},[2454,2457],{"type":743,"attrs":2455},{"href":1118,"uuid":48,"anchor":48,"custom":2456,"target":746,"linktype":13},{},{"type":1401},{"text":2459,"type":724}," 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":726,"content":2461},[2462],{"text":1323,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2464,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2469,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2465,"component":118,"meta_info":2466,"meta_title":7,"block_image":2467,"cover_image":2468,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2473,"title":2474,"plugin":43,"description":2475},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2477,"alt":2478,"name":7,"focus":7,"title":2478,"filename":2479,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1344],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2489,"created_at":2490,"published_at":2491,"updated_at":2492,"id":2493,"uuid":2494,"content":2495,"slug":2827,"full_slug":2828,"sort_by_date":48,"position":2829,"tag_list":2830,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2831,"first_published_at":2832,"release_id":48,"lang":60,"path":1346,"alternates":2833,"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":2496,"faqs":2497,"title":2489,"topic":2510,"author":2525,"content":2526,"category":2808,"schedule":2816,"component":1171,"meta_info":2817,"cover_image":2821,"description":2825,"contributors":2826},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2498,2502,2506],{"_uid":2499,"answer":2500,"question":2501,"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":2503,"answer":2504,"question":2505,"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":2507,"answer":2508,"question":2509,"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":2511,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2523,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2512,"component":39,"meta_info":2520,"block_image":2521,"cover_image":2522,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2514,"component":118,"meta_info":2515,"meta_title":7,"block_image":2516,"cover_image":2517,"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":715,"content":2527},[2528,2542,2546,2558,2563,2568,2596,2601,2628,2633,2655,2660,2682,2687,2709,2714,2741,2746,2762,2766,2790,2794,2804],{"type":726,"content":2529},[2530,2532,2540],{"text":2531,"type":724},"Post-workout ",{"text":2533,"type":724,"marks":2534},"stretches",[2535,2539],{"type":743,"attrs":2536},{"href":2537,"uuid":48,"anchor":48,"custom":2538,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1401},{"text":2541,"type":724}," 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":718,"attrs":2543,"content":2544},{"level":720},[2545],{"text":2501,"type":724},{"type":726,"content":2547},[2548,2556],{"text":2549,"type":724,"marks":2550},"Research",[2551,2555],{"type":743,"attrs":2552},{"href":2553,"uuid":48,"anchor":48,"custom":2554,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1401},{"text":2557,"type":724}," 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":718,"attrs":2559,"content":2560},{"level":720},[2561],{"text":2562,"type":724},"7 Stretches to Help You Recover Post-Workout",{"type":718,"attrs":2564,"content":2565},{"level":1123},[2566],{"text":2567,"type":724},"Shoulder Flossing",{"type":1078,"attrs":2569,"content":2571},{"order":2570},{"order":1080},[2572,2578,2584,2590],{"type":815,"content":2573},[2574],{"type":726,"content":2575},[2576],{"text":2577,"type":724},"Start in a standing position.",{"type":815,"content":2579},[2580],{"type":726,"content":2581},[2582],{"text":2583,"type":724},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":815,"content":2585},[2586],{"type":726,"content":2587},[2588],{"text":2589,"type":724},"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":815,"content":2591},[2592],{"type":726,"content":2593},[2594],{"text":2595,"type":724},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":718,"attrs":2597,"content":2598},{"level":1123},[2599],{"text":2600,"type":724},"World's Greatest Stretch ",{"type":1078,"attrs":2602,"content":2603},{"order":1080},[2604,2610,2616,2622],{"type":815,"content":2605},[2606],{"type":726,"content":2607},[2608],{"text":2609,"type":724},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":815,"content":2611},[2612],{"type":726,"content":2613},[2614],{"text":2615,"type":724},"Next to the left hand, raise the left hand to the sky. ",{"type":815,"content":2617},[2618],{"type":726,"content":2619},[2620],{"text":2621,"type":724},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":815,"content":2623},[2624],{"type":726,"content":2625},[2626],{"text":2627,"type":724},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":718,"attrs":2629,"content":2630},{"level":1123},[2631],{"text":2632,"type":724},"Kneeling Quad/Hip Flexor Stretch",{"type":1078,"attrs":2634,"content":2636},{"order":2635},{"order":1080},[2637,2643,2649],{"type":815,"content":2638},[2639],{"type":726,"content":2640},[2641],{"text":2642,"type":724},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":815,"content":2644},[2645],{"type":726,"content":2646},[2647],{"text":2648,"type":724},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":815,"content":2650},[2651],{"type":726,"content":2652},[2653],{"text":2654,"type":724},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":718,"attrs":2656,"content":2657},{"level":1123},[2658],{"text":2659,"type":724},"Cat/Cow",{"type":1078,"attrs":2661,"content":2663},{"order":2662},{"order":1080},[2664,2670,2676],{"type":815,"content":2665},[2666],{"type":726,"content":2667},[2668],{"text":2669,"type":724},"Start on all fours, neutral spine. ",{"type":815,"content":2671},[2672],{"type":726,"content":2673},[2674],{"text":2675,"type":724},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":815,"content":2677},[2678],{"type":726,"content":2679},[2680],{"text":2681,"type":724},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":718,"attrs":2683,"content":2684},{"level":1123},[2685],{"text":2686,"type":724},"Thread the Needle",{"type":1078,"attrs":2688,"content":2690},{"order":2689},{"order":1080},[2691,2697,2703],{"type":815,"content":2692},[2693],{"type":726,"content":2694},[2695],{"text":2696,"type":724},"Start on all fours. ",{"type":815,"content":2698},[2699],{"type":726,"content":2700},[2701],{"text":2702,"type":724},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":815,"content":2704},[2705],{"type":726,"content":2706},[2707],{"text":2708,"type":724},"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":718,"attrs":2710,"content":2711},{"level":1123},[2712],{"text":2713,"type":724},"Thread the Needle With a Twist ",{"type":1078,"attrs":2715,"content":2717},{"order":2716},{"order":1080},[2718,2723,2729,2735],{"type":815,"content":2719},[2720],{"type":726,"content":2721},[2722],{"text":2696,"type":724},{"type":815,"content":2724},[2725],{"type":726,"content":2726},[2727],{"text":2728,"type":724},"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":815,"content":2730},[2731],{"type":726,"content":2732},[2733],{"text":2734,"type":724},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":815,"content":2736},[2737],{"type":726,"content":2738},[2739],{"text":2740,"type":724},"Return to the starting position.",{"type":718,"attrs":2742,"content":2743},{"level":1123},[2744],{"text":2745,"type":724},"Scorpion Stretch (Prone) ",{"type":1078,"attrs":2747,"content":2749},{"order":2748},{"order":1080},[2750,2756],{"type":815,"content":2751},[2752],{"type":726,"content":2753},[2754],{"text":2755,"type":724},"Begin lying down, arms out in T. ",{"type":815,"content":2757},[2758],{"type":726,"content":2759},[2760],{"text":2761,"type":724},"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":718,"attrs":2763,"content":2764},{"level":720},[2765],{"text":2509,"type":724},{"type":726,"content":2767},[2768,2770,2778,2780,2788],{"text":2769,"type":724},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2771,"type":724,"marks":2772},"range of motion improvements",[2773,2777],{"type":743,"attrs":2774},{"href":2775,"uuid":48,"anchor":48,"custom":2776,"target":746,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1401},{"text":2779,"type":724},". 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":2781,"type":724,"marks":2782},"Studies",[2783,2787],{"type":743,"attrs":2784},{"href":2785,"uuid":48,"anchor":48,"custom":2786,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1401},{"text":2789,"type":724}," 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":718,"attrs":2791,"content":2792},{"level":720},[2793],{"text":1108,"type":724},{"type":726,"content":2795},[2796,2797,2803],{"text":1112,"type":724},{"text":1114,"type":724,"marks":2798},[2799,2802],{"type":743,"attrs":2800},{"href":1118,"uuid":48,"anchor":48,"custom":2801,"target":746,"linktype":13},{},{"type":1401},{"text":2459,"type":724},{"type":726,"content":2805},[2806],{"text":2807,"type":724},"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":2809,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2814,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2815,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2810,"component":118,"meta_info":2811,"meta_title":7,"block_image":2812,"cover_image":2813,"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":2818,"title":2819,"plugin":43,"description":2820},"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":2822,"alt":2823,"name":7,"focus":7,"title":2823,"filename":2824,"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,[1344],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1171,"created_at":2835,"published_at":2836,"updated_at":2837,"id":2838,"uuid":2839,"content":2840,"slug":1171,"full_slug":2861,"sort_by_date":48,"position":446,"tag_list":2862,"is_startpage":9,"parent_id":2863,"meta_data":48,"group_id":2864,"first_published_at":2865,"release_id":48,"lang":60,"path":7,"alternates":2866,"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":2841,"component":2842,"meta_info":2843,"custom_content_list":2845},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2844,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2846,2851,2856],{"_uid":2847,"label":2848,"value":2849,"dev_id":2850,"component":724},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2852,"label":2853,"value":2854,"dev_id":2855,"component":724},"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":2857,"label":2858,"value":2859,"dev_id":2860,"component":724},"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",[],1785892848987]