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First you have to adjust your form. Then you have to practice power-training boxing exercises. Read here for more.","How can I increase punching power?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2612bddf-8eca-41f2-b321-8dd09608805e","A proper punch shouldn’t just use your arm. Punching power comes from the base of the body upward. To get the most power out of a strike, you have to put your whole body into the force of the punch, rotating your body, and providing momentum to power the punch. The key to throwing a more powerful punch is finding the balance of speed and power, not one or the other. Throwing a punch as fast as possible will cost power, but throwing a punch with as much force as possible will cost speed.","What is the strongest punch technique?",{"_uid":676,"answer":677,"question":678,"component":670},"1a0487dd-1224-454e-b7c7-8e191830981d","You can throw a quick and powerful punch if you use all of your muscles.","How can I throw a quick punch that maximizes power?",{"_uid":680,"answer":681,"question":682,"component":670},"921a5d5d-f7a4-47f0-bca9-adcf08282e94","Depending on the part of your body, there are a number of muscles that go into a strong punch. In your lower body, your calves, hamstrings, and gluteus maximus are used to transfer power from your feet to waist. In your upper body, your oblique muscles of your core allow for rotational power. In your arms and hands, your deltoids, biceps, triceps, and forearm muscles are all engaged in a punch.","What muscles generate punching power?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,731,752,756,763,767,772,776,780,789,794,798,804,812,817,825,830,838,842,846,850,870,874,878,882,908,912,916,920,924,944,948,952,956,960,965,969,973,993,998],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"Punching is the foundation of boxing. Many people often forego the mastery of their punching technique in favor of training complex boxing techniques, but you can’t run before learning to walk. Developing your punching power should be the first item on your to-do list, however there are a few common questions that you may have:","text",{"type":732,"content":733},"bullet_list",[734,740,746],{"type":735,"content":736},"list_item",[737],{"type":726,"content":738},[739],{"text":682,"type":730},{"type":735,"content":741},[742],{"type":726,"content":743},[744],{"text":745,"type":730},"How do boxers increase punching power?",{"type":735,"content":747},[748],{"type":726,"content":749},[750],{"text":751,"type":730},"What workouts increase punching power?",{"type":726,"content":753},[754],{"text":755,"type":730},"Anybody can build their punching power by making a few small adjustments to their punches. Using just two small tips below, it’s possible to learn how to increase punching power without equipment.",{"type":757,"attrs":758,"content":760},"heading",{"level":759},2,[761],{"text":762,"type":730},"Step 1: Adjust Your Form",{"type":726,"content":764},[765],{"text":766,"type":730},"Technique is everything when it comes to boxing. You can throw a punch as hard as you like, but your punch will never be as powerful as it could be if you don’t have the form to match.",{"type":757,"attrs":768,"content":769},{"level":759},[770],{"text":771,"type":730},"What Is The Strongest Punch Technique?",{"type":726,"content":773},[774],{"text":775,"type":730},"A proper punch shouldn’t just use your arm. Punching power comes from the base of the body upward. To get the most power out of a strike, you have to put your whole body into the force of the punch, rotating your body, and providing momentum to power the punch. The key to throwing a more powerful punch is finding the balance of speed and power, not one or the other.",{"type":726,"content":777},[778],{"text":779,"type":730},"Throwing a punch as fast as possible will cost power, but throwing a punch with as much force as possible will cost speed. So, how can you throw a quick punch that maximizes power?",{"type":726,"content":781},[782],{"text":783,"type":730,"marks":784},"Use all of your muscles.",[785,787],{"type":786},"bold",{"type":788},"italic",{"type":757,"attrs":790,"content":791},{"level":759},[792],{"text":793,"type":730},"What Muscles Generate Punching Power?",{"type":726,"content":795},[796],{"text":797,"type":730},"Depending on the part of your body, there are a number of muscles that go into a strong punch.",{"type":757,"attrs":799,"content":801},{"level":800},3,[802],{"text":803,"type":730},"Lower Body",{"type":732,"content":805},[806],{"type":735,"content":807},[808],{"type":726,"content":809},[810],{"text":811,"type":730},"Calves, hamstrings, and gluteus maximus are used to transfer power from your feet to waist",{"type":757,"attrs":813,"content":814},{"level":800},[815],{"text":816,"type":730},"Upper Body",{"type":732,"content":818},[819],{"type":735,"content":820},[821],{"type":726,"content":822},[823],{"text":824,"type":730},"Oblique muscles of your core allow for rotational power",{"type":757,"attrs":826,"content":827},{"level":800},[828],{"text":829,"type":730},"Arms and Hands",{"type":732,"content":831},[832],{"type":735,"content":833},[834],{"type":726,"content":835},[836],{"text":837,"type":730},"Deltoids, biceps, triceps, and forearm muscles are all engaged in a punch",{"type":726,"content":839},[840],{"text":841,"type":730},"As you can see, there are a large number of muscles used in such a simple movement. Let’s start from the ground up and look at how to perfect the motions these muscles are used in to increase punching power.",{"type":757,"attrs":843,"content":844},{"level":759},[845],{"text":803,"type":730},{"type":726,"content":847},[848],{"text":849,"type":730},"When looking at how to increase punching power, everything starts with the feet. Step into your fighting stance and keep your feet shoulder-width apart. Without actually punching, try the following:",{"type":732,"content":851},[852,858,864],{"type":735,"content":853},[854],{"type":726,"content":855},[856],{"text":857,"type":730},"Rotate your back foot in the direction you would be punching (think of squishing a bug under your foot)",{"type":735,"content":859},[860],{"type":726,"content":861},[862],{"text":863,"type":730},"When you go to punch, drop your body weight slightly into your legs while bending the knees",{"type":735,"content":865},[866],{"type":726,"content":867},[868],{"text":869,"type":730},"Spin your hips towards the direction you are punching",{"type":726,"content":871},[872],{"text":873,"type":730},"[All three of the above motions should be done in sync.]",{"type":757,"attrs":875,"content":876},{"level":759},[877],{"text":816,"type":730},{"type":726,"content":879},[880],{"text":881,"type":730},"After perfecting the movements of your lower body, it’s time to focus on your upper torso. For now, practice the following movements without throwing a punch, just keep your hands up in a guard position.",{"type":732,"content":883},[884,890,896,902],{"type":735,"content":885},[886],{"type":726,"content":887},[888],{"text":889,"type":730},"Rotate your upper body as much as possible while you rotate your hips",{"type":735,"content":891},[892],{"type":726,"content":893},[894],{"text":895,"type":730},"Do not lean forward",{"type":735,"content":897},[898],{"type":726,"content":899},[900],{"text":901,"type":730},"Allow your rotation to bring your arms and body closer to where an opponent would be",{"type":735,"content":903},[904],{"type":726,"content":905},[906],{"text":907,"type":730},"Keep your shoulders loose and your hands raised so that you feel your shoulder muscles engaged",{"type":726,"content":909},[910],{"text":911,"type":730},"Practice this movement and work it until your upper and lower body are in sync.",{"type":726,"content":913},[914],{"text":915,"type":730},"After this point, you’ve primed the foundation of your power punch.",{"type":757,"attrs":917,"content":918},{"level":759},[919],{"text":829,"type":730},{"type":726,"content":921},[922],{"text":923,"type":730},"Now it’s time to piece the technique together. Keep your arms and hands as relaxed as your shoulders to save your energy for the actual strike. As your upper and lower body rotate forward, keep your hands loose and perform the following:",{"type":732,"content":925},[926,932,938],{"type":735,"content":927},[928],{"type":726,"content":929},[930],{"text":931,"type":730},"Twist your arm from a vertical guard position to a horizontal punch, tightening your fist",{"type":735,"content":933},[934],{"type":726,"content":935},[936],{"text":937,"type":730},"Leave a little give in your elbow, otherwise you may hyperextend the joint",{"type":735,"content":939},[940],{"type":726,"content":941},[942],{"text":943,"type":730},"Return to your guard",{"type":726,"content":945},[946],{"text":947,"type":730},"As a side note, try not to let your opposite shoulder dip when you throw your punch. This is known as a “tell” and is a major sign to an opponent that a punch may be coming.",{"type":726,"content":949},[950],{"text":951,"type":730},"A good strategy for balancing speed with your strikes is to start by practicing with the “7/10 rule”, which can help you develop a snapping punch: punch out with a speed of 7 and snap it back with a speed of 10. This will result in a sharp sting to the opponent on top of the power you have generated by using your whole body.",{"type":726,"content":953},[954],{"text":955,"type":730},"Your overall goal should be to create a snap when you punch and the above rule can help you get a feel for the motion. In short, it’s about minimizing the time of contact with an opponent or bag.",{"type":726,"content":957},[958],{"text":959,"type":730},"You’ll know you’ve aced this technique when your punch is moving in sync with your back foot. As your foot twists forward, your punch and arm should be extending. As your foot twists back, your fist should be returning to your guard.",{"type":757,"attrs":961,"content":962},{"level":759},[963],{"text":964,"type":730},"Step 2: Practice Power-Training Exercises",{"type":726,"content":966},[967],{"text":968,"type":730},"Learning the above technique is one thing, but practicing and perfecting it is another. Fortunately, you don’t need special equipment to train your power, just a couple of punching power exercises.",{"type":726,"content":970},[971],{"text":972,"type":730},"Since throwing a powerful punch requires strength from your whole body, these exercises will target every muscle. First and foremost, the muscles in your wrists and fists must be strong to deliver the blow. Next, your lower body has to be firm to give you a basis from which to rotate and build momentum for the punch.",{"type":726,"content":974},[975,977,983,991],{"text":976,"type":730},"Finally, the muscles in your shoulders have to be trained to carry out the momentum from the ground up and transfer it through the arm. For specific drills and exercises, you can read this article ",{"text":978,"type":730,"marks":979}," ",[980],{"type":981,"attrs":982},"styled",{"class":7},{"text":984,"type":730,"marks":985},"(3 Exercises To Increase Punching Power - No Equipment Needed)",[986],{"type":987,"attrs":988},"link",{"href":989,"uuid":48,"anchor":48,"target":990,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed","_blank",{"text":992,"type":730},".",{"type":757,"attrs":994,"content":995},{"level":800},[996],{"text":997,"type":730},"Related Articles",{"type":726,"content":999},[1000,1006,1008,1014,1015,1021,1022,1028,1029,1035,1036,1042,1043,1049,1050],{"text":1001,"type":730,"marks":1002},"Best Punching (Boxing) Techniques to Get You to Your Full Potential 🥊",[1003],{"type":987,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"type":1007},"hard_break",{"text":1009,"type":730,"marks":1010},"How To Increase Punching Speed: Boxing Tips and Exercises 🥊",[1011],{"type":987,"attrs":1012},{"href":1013,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"type":1007},{"text":1016,"type":730,"marks":1017},"Why You Should Start Shadowboxing 🥊",[1018],{"type":987,"attrs":1019},{"href":1020,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"type":1007},{"text":1023,"type":730,"marks":1024},"The Ultimate Boxing Guide To Punching Speed 🥊",[1025],{"type":987,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-boxing-guide-to-punching-speed",{"type":1007},{"text":1030,"type":730,"marks":1031},"How To Throw a Proper Uppercut 🥊",[1032],{"type":987,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"type":1007},{"text":1037,"type":730,"marks":1038},"Boxing 101: 2-Punch Combos 🥊",[1039],{"type":987,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"type":1007},{"text":1044,"type":730,"marks":1045},"6 Tips To Throw The Perfect Jab 🥊",[1046],{"type":987,"attrs":1047},{"href":1048,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"type":1007},{"text":1051,"type":730,"marks":1052},"15-Minute At Home Boxing Workout (No Equipment Needed) 🥊",[1053],{"type":987,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/15-minute-at-home-boxing-workout-no-equipment-needed",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1057,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1062,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1058,"component":118,"meta_info":1059,"meta_title":7,"block_image":1060,"cover_image":1061,"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},[],[],"2021-07-16 00:00","article",{"_uid":1067,"title":1068,"plugin":43,"description":1069},"4cb9779f-7679-4b23-b3f4-3f6b179dd671","How To Increase Punching Power","Transform your punching power without any boxing equipment. Use these two (2) strategies to perfect your form and generate strong punches.",{"id":1071,"alt":1068,"name":7,"focus":48,"title":1068,"filename":1072,"copyright":7,"fieldtype":50},3350102,"https://a.storyblok.com/f/115220/2400x990/e119dac88b/how-to-increase-punching-power.jpg",[],"how-to-increase-punching-power-without-boxing-equipment","blogs/how-to-increase-punching-power-without-boxing-equipment",-470,[],60887917,"6ca44cdc-b976-4552-aa18-eb098b726487","2021-07-16T15:38:00.000Z",[],["Reactive",1083],[1084,1329,1524,1721,1894,2305],{"name":1085,"created_at":1086,"published_at":1087,"updated_at":1088,"id":1089,"uuid":1090,"content":1091,"slug":1320,"full_slug":1321,"sort_by_date":48,"position":1322,"tag_list":1323,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1325,"first_published_at":1326,"release_id":48,"lang":60,"path":1327,"alternates":1328,"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":1092,"faqs":1093,"title":1085,"topic":1102,"author":1117,"content":1118,"category":1301,"schedule":1309,"component":1065,"meta_info":1310,"cover_image":1314,"description":1318,"contributors":1319},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1094,1098],{"_uid":1095,"answer":1096,"question":1097,"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":1099,"answer":1100,"question":1101,"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":1103,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1115,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1104,"component":39,"meta_info":1112,"block_image":1113,"cover_image":1114,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1105,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1110,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1106,"component":118,"meta_info":1107,"meta_title":7,"block_image":1108,"cover_image":1109,"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":723,"content":1119},[1120,1125,1129,1134,1138,1143,1147,1173,1178,1182,1187,1191,1196,1200,1205,1218,1223,1236,1241,1245,1250,1254,1259,1263,1268,1272,1277,1281,1286],{"type":757,"attrs":1121,"content":1122},{"level":759},[1123],{"text":1124,"type":730},"Staying Safe While Exercising in the Cold",{"type":726,"content":1126},[1127],{"text":1128,"type":730},"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":757,"attrs":1130,"content":1131},{"level":800},[1132],{"text":1133,"type":730},"Watch the Windchill",{"type":726,"content":1135},[1136],{"text":1137,"type":730},"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":757,"attrs":1139,"content":1140},{"level":800},[1141],{"text":1142,"type":730},"Protect Your Extremities",{"type":726,"content":1144},[1145],{"text":1146,"type":730},"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":732,"content":1148},[1149,1155,1161,1167],{"type":735,"content":1150},[1151],{"type":726,"content":1152},[1153],{"text":1154,"type":730},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":735,"content":1156},[1157],{"type":726,"content":1158},[1159],{"text":1160,"type":730},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":735,"content":1162},[1163],{"type":726,"content":1164},[1165],{"text":1166,"type":730},"Wear a hat or headband that covers your ears",{"type":735,"content":1168},[1169],{"type":726,"content":1170},[1171],{"text":1172,"type":730},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":757,"attrs":1174,"content":1175},{"level":800},[1176],{"text":1177,"type":730},"Wear Layers",{"type":726,"content":1179},[1180],{"text":1181,"type":730},"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":757,"attrs":1183,"content":1184},{"level":800},[1185],{"text":1186,"type":730},"Don’t Forget Sunscreen",{"type":726,"content":1188},[1189],{"text":1190,"type":730},"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":757,"attrs":1192,"content":1193},{"level":759},[1194],{"text":1195,"type":730},"Getting Motivated to Workout in the Cold ",{"type":726,"content":1197},[1198],{"text":1199,"type":730},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":757,"attrs":1201,"content":1202},{"level":800},[1203],{"text":1204,"type":730},"Invest in New Activewear",{"type":726,"content":1206},[1207,1209,1216],{"text":1208,"type":730},"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":1210,"type":730,"marks":1211},"new workout gear",[1212],{"type":987,"attrs":1213},{"href":1214,"uuid":48,"anchor":48,"custom":1215,"target":990,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1217,"type":730}," 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":757,"attrs":1219,"content":1220},{"level":800},[1221],{"text":1222,"type":730},"Find a Workout Buddy",{"type":726,"content":1224},[1225,1227,1234],{"text":1226,"type":730},"Accountability! Accountability! Accountability! Finding a ",{"text":1228,"type":730,"marks":1229},"workout buddy",[1230],{"type":987,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"custom":1233,"target":990,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1235,"type":730}," 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":757,"attrs":1237,"content":1238},{"level":800},[1239],{"text":1240,"type":730},"Benefits of Working Out in the Cold",{"type":726,"content":1242},[1243],{"text":1244,"type":730},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":757,"attrs":1246,"content":1247},{"level":800},[1248],{"text":1249,"type":730},"Combat Seasonal Affective Disorder",{"type":726,"content":1251},[1252],{"text":1253,"type":730},"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":757,"attrs":1255,"content":1256},{"level":800},[1257],{"text":1258,"type":730},"Boost Your Immune System",{"type":726,"content":1260},[1261],{"text":1262,"type":730},"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":757,"attrs":1264,"content":1265},{"level":800},[1266],{"text":1267,"type":730},"Diverse Training Options",{"type":726,"content":1269},[1270],{"text":1271,"type":730},"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":757,"attrs":1273,"content":1274},{"level":800},[1275],{"text":1276,"type":730},"Burn More Calories",{"type":726,"content":1278},[1279],{"text":1280,"type":730},"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":757,"attrs":1282,"content":1283},{"level":759},[1284],{"text":1285,"type":730},"Train Like a Fighter in the Cold",{"type":726,"content":1287},[1288,1290,1299],{"text":1289,"type":730},"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":1291,"type":730,"marks":1292},"FightCamp",[1293,1297],{"type":987,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"custom":1296,"target":990,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1298},"underline",{"text":1300,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1302,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1307,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1308,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1303,"component":118,"meta_info":1304,"meta_title":7,"block_image":1305,"cover_image":1306,"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":1311,"title":1312,"plugin":43,"description":1313},"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":1315,"alt":1316,"name":7,"focus":7,"title":1316,"filename":1317,"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,[1324],"featured","dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z","training/{{story.slug}}",[],{"name":1330,"created_at":1331,"published_at":1332,"updated_at":1333,"id":1334,"uuid":1335,"content":1336,"slug":1517,"full_slug":1518,"sort_by_date":48,"position":1519,"tag_list":1520,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1521,"first_published_at":1522,"release_id":48,"lang":60,"path":1327,"alternates":1523,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1337,"faqs":1338,"title":1355,"topic":1356,"author":1371,"content":1372,"category":1498,"schedule":1506,"component":1065,"meta_info":1507,"cover_image":1511,"description":1515,"contributors":1516},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1339,1343,1347,1351],{"_uid":1340,"answer":1341,"question":1342,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1344,"answer":1345,"question":1346,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1348,"answer":1349,"question":1350,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1352,"answer":1353,"question":1354,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1357,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1369,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1358,"component":39,"meta_info":1366,"block_image":1367,"cover_image":1368,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1359,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1364,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1365,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1360,"component":118,"meta_info":1361,"meta_title":7,"block_image":1362,"cover_image":1363,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1373},[1374,1387,1391,1404,1417,1421,1430,1434,1438,1447,1460,1465,1478,1483,1494],{"type":726,"content":1375},[1376,1378,1385],{"text":1377,"type":730},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1379,"type":730,"marks":1380},"Muhammad Ali",[1381],{"type":987,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"custom":1384,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1386,"type":730}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":757,"attrs":1388,"content":1389},{"level":759},[1390],{"text":1346,"type":730},{"type":1392,"attrs":1393},"blok",{"id":1394,"body":1395},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1396],{"url":7,"_uid":1397,"image":1398,"component":1402,"copyright_details":1403},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1399,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1401,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png","content_image",[],{"type":726,"content":1405},[1406,1408,1415],{"text":1407,"type":730},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1409,"type":730,"marks":1410},"Manny Pacquiao",[1411],{"type":987,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1416,"type":730},". His punches have great technique and flow well, naturally building momentum.",{"type":757,"attrs":1418,"content":1419},{"level":759},[1420],{"text":1350,"type":730},{"type":1392,"attrs":1422},{"id":1394,"body":1423},[1424],{"url":7,"_uid":1425,"image":1426,"component":1402,"copyright_details":1429},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1427,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1428,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":726,"content":1431},[1432],{"text":1433,"type":730},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":757,"attrs":1435,"content":1436},{"level":759},[1437],{"text":1354,"type":730},{"type":1392,"attrs":1439},{"id":1394,"body":1440},[1441],{"url":7,"_uid":1442,"image":1443,"component":1402,"copyright_details":1446},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1444,"alt":1400,"name":7,"focus":7,"title":1400,"filename":1445,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":726,"content":1448},[1449,1451,1458],{"text":1450,"type":730},"In boxing movies, you will often hear boxers ‘",{"text":1452,"type":730,"marks":1453},"hiss",[1454],{"type":987,"attrs":1455},{"href":1456,"uuid":48,"anchor":48,"custom":1457,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1459,"type":730},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":757,"attrs":1461,"content":1462},{"level":759},[1463],{"text":1464,"type":730},"The Takeaway",{"type":726,"content":1466},[1467,1469,1476],{"text":1468,"type":730},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1470,"type":730,"marks":1471},"breathing",[1472],{"type":987,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"custom":1475,"target":990,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1477,"type":730}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":757,"attrs":1479,"content":1480},{"level":759},[1481],{"text":1482,"type":730},"Train Like a Fighter",{"type":726,"content":1484},[1485,1487,1492],{"text":1486,"type":730},"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":1291,"type":730,"marks":1488},[1489],{"type":987,"attrs":1490},{"href":1295,"uuid":48,"anchor":48,"custom":1491,"target":990,"linktype":13},{},{"text":1493,"type":730}," 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":1495},[1496],{"text":1497,"type":730},"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":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1508,"title":1509,"plugin":43,"description":1510},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1512,"alt":1513,"name":7,"focus":7,"title":1513,"filename":1514,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1324],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1525,"created_at":1526,"published_at":1527,"updated_at":1528,"id":1529,"uuid":1530,"content":1531,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":1717,"tag_list":1718,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1719,"first_published_at":1527,"release_id":48,"lang":60,"path":1327,"alternates":1720,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1532,"faqs":1533,"title":1525,"topic":1538,"author":1371,"content":1553,"category":1696,"schedule":1704,"component":1065,"meta_info":1705,"cover_image":1709,"description":1713,"contributors":1714},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1534],{"_uid":1535,"answer":1536,"question":1537,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1539,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1551,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1552,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1540,"component":39,"meta_info":1548,"block_image":1549,"cover_image":1550,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1541,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1546,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1542,"component":118,"meta_info":1543,"meta_title":7,"block_image":1544,"cover_image":1545,"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":723,"content":1554},[1555,1559,1564,1569,1593,1598,1622,1627,1641,1646,1660,1665,1669,1674,1678,1682,1693],{"type":726,"content":1556},[1557],{"text":1558,"type":730},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":757,"attrs":1560,"content":1561},{"level":759},[1562],{"text":1563,"type":730},"5 Ways to Shake Up Your Cardio",{"type":757,"attrs":1565,"content":1566},{"level":800},[1567],{"text":1568,"type":730},"Swimming",{"type":726,"content":1570},[1571,1573,1581,1583,1591],{"text":1572,"type":730},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1574,"type":730,"marks":1575},"Flo Master’s",[1576,1580],{"type":987,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1298},{"text":1582,"type":730}," favorite forms of ",{"text":1584,"type":730,"marks":1585},"active recovery",[1586,1590],{"type":987,"attrs":1587},{"href":1588,"uuid":48,"anchor":48,"custom":1589,"target":990,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1298},{"text":1592,"type":730}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":757,"attrs":1594,"content":1595},{"level":800},[1596],{"text":1597,"type":730},"Tabata Bag Drills",{"type":726,"content":1599},[1600,1602,1610,1612,1620],{"text":1601,"type":730},"One great way to get your anaerobic endurance up is with ",{"text":1603,"type":730,"marks":1604},"Tabata",[1605,1609],{"type":987,"attrs":1606},{"href":1607,"uuid":48,"anchor":48,"custom":1608,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1298},{"text":1611,"type":730}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1613,"type":730,"marks":1614},"FightCamp App",[1615,1619],{"type":987,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"custom":1618,"target":990,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1298},{"text":1621,"type":730}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":757,"attrs":1623,"content":1624},{"level":800},[1625],{"text":1626,"type":730},"Footwork Heavy Sports",{"type":726,"content":1628},[1629,1631,1639],{"text":1630,"type":730},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1632,"type":730,"marks":1633},"dancing",[1634,1638],{"type":987,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"custom":1637,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1298},{"text":1640,"type":730}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":757,"attrs":1642,"content":1643},{"level":800},[1644],{"text":1645,"type":730},"Hiking",{"type":726,"content":1647},[1648,1650,1658],{"text":1649,"type":730},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1651,"type":730,"marks":1652},"healthy snacks",[1653,1657],{"type":987,"attrs":1654},{"href":1655,"uuid":48,"anchor":48,"custom":1656,"target":990,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1298},{"text":1659,"type":730},"! ",{"type":757,"attrs":1661,"content":1662},{"level":800},[1663],{"text":1664,"type":730},"Shadowboxing Punchouts",{"type":726,"content":1666},[1667],{"text":1668,"type":730},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":757,"attrs":1670,"content":1671},{"level":759},[1672],{"text":1673,"type":730},"Shaking Up Your Cardio",{"type":726,"content":1675},[1676],{"text":1677,"type":730},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":757,"attrs":1679,"content":1680},{"level":759},[1681],{"text":1482,"type":730},{"type":726,"content":1683},[1684,1685,1691],{"text":1486,"type":730},{"text":1291,"type":730,"marks":1686},[1687,1690],{"type":987,"attrs":1688},{"href":1295,"uuid":48,"anchor":48,"custom":1689,"target":990,"linktype":13},{},{"type":1298},{"text":1692,"type":730}," 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":1694},[1695],{"text":1497,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1697,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1698,"component":118,"meta_info":1699,"meta_title":7,"block_image":1700,"cover_image":1701,"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},[],[],"2023-01-23 00:00",{"_uid":1706,"title":1707,"plugin":43,"description":1708},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1710,"alt":1711,"name":7,"focus":7,"title":1711,"filename":1712,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1324],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1722,"created_at":1723,"published_at":1724,"updated_at":1725,"id":1726,"uuid":1727,"content":1728,"slug":1888,"full_slug":1889,"sort_by_date":48,"position":1890,"tag_list":1891,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1892,"first_published_at":1724,"release_id":48,"lang":60,"path":1327,"alternates":1893,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1729,"faqs":1730,"title":1722,"topic":1747,"author":1371,"content":1762,"category":1869,"schedule":1877,"component":1065,"meta_info":1878,"cover_image":1882,"description":1886,"contributors":1887},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1731,1735,1739,1743],{"_uid":1732,"answer":1733,"question":1734,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1736,"answer":1737,"question":1738,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1740,"answer":1741,"question":1742,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1744,"answer":1745,"question":1746,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1748,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1760,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1749,"component":39,"meta_info":1757,"block_image":1758,"cover_image":1759,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1750,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1751,"component":118,"meta_info":1752,"meta_title":7,"block_image":1753,"cover_image":1754,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":1763},[1764,1768,1773,1792,1797,1801,1806,1809,1814,1826,1831,1844,1849,1853,1857,1866],{"type":726,"content":1765},[1766],{"text":1767,"type":730},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":757,"attrs":1769,"content":1770},{"level":759},[1771],{"text":1772,"type":730},"Practice, Practice, Practice",{"type":726,"content":1774},[1775,1777,1781,1783,1790],{"text":1776,"type":730},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1778,"type":730,"marks":1779},"always",[1780],{"type":788},{"text":1782,"type":730}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1784,"type":730,"marks":1785},"mirror",[1786],{"type":987,"attrs":1787},{"href":1788,"uuid":48,"anchor":48,"custom":1789,"target":990,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1791,"type":730}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":757,"attrs":1793,"content":1794},{"level":800},[1795],{"text":1796,"type":730},"Shoulder Touch Drill",{"type":726,"content":1798},[1799],{"text":1800,"type":730},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":757,"attrs":1802,"content":1803},{"level":800},[1804],{"text":1805,"type":730},"Cobra Bag",{"type":726,"content":1807},[1808],{"text":1737,"type":730},{"type":757,"attrs":1810,"content":1811},{"level":800},[1812],{"text":1813,"type":730},"Sparring",{"type":726,"content":1815},[1816,1818,1824],{"text":1817,"type":730},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1813,"type":730,"marks":1819},[1820],{"type":987,"attrs":1821},{"href":1822,"uuid":48,"anchor":48,"custom":1823,"target":990,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1825,"type":730}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":757,"attrs":1827,"content":1828},{"level":800},[1829],{"text":1830,"type":730},"“Free flow” mitt work",{"type":726,"content":1832},[1833,1835,1842],{"text":1834,"type":730},"Free flow ",{"text":1836,"type":730,"marks":1837},"mitt work",[1838],{"type":987,"attrs":1839},{"href":1840,"uuid":48,"anchor":48,"custom":1841,"target":990,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1843,"type":730}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":757,"attrs":1845,"content":1846},{"level":800},[1847],{"text":1848,"type":730},"Think Fast",{"type":726,"content":1850},[1851],{"text":1852,"type":730},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":757,"attrs":1854,"content":1855},{"level":759},[1856],{"text":1482,"type":730},{"type":726,"content":1858},[1859,1860,1865],{"text":1486,"type":730},{"text":1291,"type":730,"marks":1861},[1862],{"type":987,"attrs":1863},{"href":1295,"uuid":48,"anchor":48,"custom":1864,"target":990,"linktype":13},{},{"text":1692,"type":730},{"type":726,"content":1867},[1868],{"text":1497,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1870,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1875,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1876,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1871,"component":118,"meta_info":1872,"meta_title":7,"block_image":1873,"cover_image":1874,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1879,"title":1880,"plugin":43,"description":1881},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1883,"alt":1884,"name":7,"focus":7,"title":1884,"filename":1885,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1324],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1895,"created_at":1896,"published_at":1897,"updated_at":1898,"id":1899,"uuid":1900,"content":1901,"slug":2298,"full_slug":2299,"sort_by_date":48,"position":2300,"tag_list":2301,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":2302,"first_published_at":2303,"release_id":48,"lang":60,"path":1327,"alternates":2304,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1902,"faqs":1903,"title":1895,"topic":1908,"author":1117,"content":1923,"category":2280,"schedule":1877,"component":1065,"meta_info":2288,"cover_image":2292,"description":2296,"contributors":2297},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1904],{"_uid":1905,"answer":1906,"question":1907,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1909,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1921,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1910,"component":39,"meta_info":1918,"block_image":1919,"cover_image":1920,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1911,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1916,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1917,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1912,"component":118,"meta_info":1913,"meta_title":7,"block_image":1914,"cover_image":1915,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":1924},[1925,1929,1933,1937,1950,1982,1986,1991,1995,1999,2004,2008,2028,2033,2037,2063,2067,2072,2076,2096,2101,2105,2125,2130,2134,2164,2169,2172,2192,2197,2201,2221,2226,2230,2250,2263,2268,2277],{"type":726,"content":1926},[1927],{"text":1928,"type":730},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":726,"content":1930},[1931],{"text":1932,"type":730},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":726,"content":1934},[1935],{"text":1936,"type":730},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":726,"content":1938},[1939,1941,1948],{"text":1940,"type":730},"With consistent resistance training and ",{"text":1942,"type":730,"marks":1943},"healthy nutrition",[1944],{"type":987,"attrs":1945},{"href":1946,"uuid":48,"anchor":48,"custom":1947,"target":990,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1949,"type":730},", women can develop strong arm muscles that will empower you to:",{"type":732,"content":1951},[1952,1958,1964,1970,1976],{"type":735,"content":1953},[1954],{"type":726,"content":1955},[1956],{"text":1957,"type":730},"Throw a solid punch",{"type":735,"content":1959},[1960],{"type":726,"content":1961},[1962],{"text":1963,"type":730},"Carry your kids or fur babies",{"type":735,"content":1965},[1966],{"type":726,"content":1967},[1968],{"text":1969,"type":730},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":735,"content":1971},[1972],{"type":726,"content":1973},[1974],{"text":1975,"type":730},"Feel confident in every tank top and sleeveless dress",{"type":735,"content":1977},[1978],{"type":726,"content":1979},[1980],{"text":1981,"type":730},"Haul all those bags from the car to the house in one trip ",{"type":726,"content":1983},[1984],{"text":1985,"type":730},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":757,"attrs":1987,"content":1988},{"level":759},[1989],{"text":1990,"type":730},"Arm Exercises for Women",{"type":726,"content":1992},[1993],{"text":1994,"type":730},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":726,"content":1996},[1997],{"text":1998,"type":730},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":757,"attrs":2000,"content":2001},{"level":800},[2002],{"text":2003,"type":730},"1. Plank With Bicep Curl",{"type":726,"content":2005},[2006],{"text":2007,"type":730},"Target Muscles: Biceps & Core",{"type":732,"content":2009},[2010,2016,2022],{"type":735,"content":2011},[2012],{"type":726,"content":2013},[2014],{"text":2015,"type":730},"Begin in plank position, holding two dumbbells on the floor",{"type":735,"content":2017},[2018],{"type":726,"content":2019},[2020],{"text":2021,"type":730},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":735,"content":2023},[2024],{"type":726,"content":2025},[2026],{"text":2027,"type":730},"Maintain plank position and repeat with the other arm",{"type":757,"attrs":2029,"content":2030},{"level":800},[2031],{"text":2032,"type":730},"2. Overhead Tricep Extension",{"type":726,"content":2034},[2035],{"text":2036,"type":730},"Target Muscles: Triceps",{"type":732,"content":2038},[2039,2045,2051,2057],{"type":735,"content":2040},[2041],{"type":726,"content":2042},[2043],{"text":2044,"type":730},"Hold the weight overhead with both hands",{"type":735,"content":2046},[2047],{"type":726,"content":2048},[2049],{"text":2050,"type":730},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":735,"content":2052},[2053],{"type":726,"content":2054},[2055],{"text":2056,"type":730},"Straighten your elbows and extend the weight overhead",{"type":735,"content":2058},[2059],{"type":726,"content":2060},[2061],{"text":2062,"type":730},"Hold the fully extended position for a moment, then repeat slowly",{"type":726,"content":2064},[2065],{"text":2066,"type":730},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":757,"attrs":2068,"content":2069},{"level":800},[2070],{"text":2071,"type":730},"3. Upright Row ",{"type":726,"content":2073},[2074],{"text":2075,"type":730},"Target Muscles: Traps & Deltoids",{"type":732,"content":2077},[2078,2084,2090],{"type":735,"content":2079},[2080],{"type":726,"content":2081},[2082],{"text":2083,"type":730},"Begin standing with your feet hip-width apart",{"type":735,"content":2085},[2086],{"type":726,"content":2087},[2088],{"text":2089,"type":730},"Lift your barbell or dumbbells straight up toward your chin",{"type":735,"content":2091},[2092],{"type":726,"content":2093},[2094],{"text":2095,"type":730},"Pause at the top of the lift, lower, and repeat",{"type":757,"attrs":2097,"content":2098},{"level":800},[2099],{"text":2100,"type":730},"4. Lateral Arm Raise",{"type":726,"content":2102},[2103],{"text":2104,"type":730},"Target Muscles: Triceps & Shoulders",{"type":732,"content":2106},[2107,2113,2119],{"type":735,"content":2108},[2109],{"type":726,"content":2110},[2111],{"text":2112,"type":730},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":735,"content":2114},[2115],{"type":726,"content":2116},[2117],{"text":2118,"type":730},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":735,"content":2120},[2121],{"type":726,"content":2122},[2123],{"text":2124,"type":730},"Lower and repeat",{"type":757,"attrs":2126,"content":2127},{"level":800},[2128],{"text":2129,"type":730},"5. Dumbbell Bench Press",{"type":726,"content":2131},[2132],{"text":2133,"type":730},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":732,"content":2135},[2136,2142,2148,2158],{"type":735,"content":2137},[2138],{"type":726,"content":2139},[2140],{"text":2141,"type":730},"Begin laying on a bench with your feet flat on the floor",{"type":735,"content":2143},[2144],{"type":726,"content":2145},[2146],{"text":2147,"type":730},"Lift the dumbbells to chest height, with your hands facing forward",{"type":735,"content":2149},[2150],{"type":726,"content":2151},[2152,2154],{"text":2153,"type":730},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2155,"type":730,"marks":2156},"(don’t let the dumbbells touch)",[2157],{"type":788},{"type":735,"content":2159},[2160],{"type":726,"content":2161},[2162],{"text":2163,"type":730},"Lower your arms and repeat",{"type":757,"attrs":2165,"content":2166},{"level":800},[2167],{"text":2168,"type":730},"6. Tricep Dips",{"type":726,"content":2170},[2171],{"text":2036,"type":730},{"type":732,"content":2173},[2174,2180,2186],{"type":735,"content":2175},[2176],{"type":726,"content":2177},[2178],{"text":2179,"type":730},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":735,"content":2181},[2182],{"type":726,"content":2183},[2184],{"text":2185,"type":730},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":735,"content":2187},[2188],{"type":726,"content":2189},[2190],{"text":2191,"type":730},"Push yourself back up until your arms are almost straight, and repeat",{"type":757,"attrs":2193,"content":2194},{"level":800},[2195],{"text":2196,"type":730},"7. Decline Push-Up",{"type":726,"content":2198},[2199],{"text":2200,"type":730},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":732,"content":2202},[2203,2209,2215],{"type":735,"content":2204},[2205],{"type":726,"content":2206},[2207],{"text":2208,"type":730},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":735,"content":2210},[2211],{"type":726,"content":2212},[2213],{"text":2214,"type":730},"Brace your core and glutes, and lower yourself down into a push-up",{"type":735,"content":2216},[2217],{"type":726,"content":2218},[2219],{"text":2220,"type":730},"Extend your elbows to push yourself up, and repeat",{"type":757,"attrs":2222,"content":2223},{"level":800},[2224],{"text":2225,"type":730},"8. Diamond Push-Up",{"type":726,"content":2227},[2228],{"text":2229,"type":730},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":732,"content":2231},[2232,2238,2244],{"type":735,"content":2233},[2234],{"type":726,"content":2235},[2236],{"text":2237,"type":730},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":735,"content":2239},[2240],{"type":726,"content":2241},[2242],{"text":2243,"type":730},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":735,"content":2245},[2246],{"type":726,"content":2247},[2248],{"text":2249,"type":730},"Push yourself back up and repeat",{"type":726,"content":2251},[2252,2254,2261],{"text":2253,"type":730},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2255,"type":730,"marks":2256},"FightCamp Community",[2257],{"type":987,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"custom":2260,"target":990,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2262,"type":730}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":757,"attrs":2264,"content":2265},{"level":759},[2266],{"text":2267,"type":730},"Train Like a Woman",{"type":726,"content":2269},[2270,2271,2276],{"text":1486,"type":730},{"text":1291,"type":730,"marks":2272},[2273],{"type":987,"attrs":2274},{"href":1295,"uuid":48,"anchor":48,"custom":2275,"target":990,"linktype":13},{},{"text":1493,"type":730},{"type":726,"content":2278},[2279],{"text":1497,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2281,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2286,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2287,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2282,"component":118,"meta_info":2283,"meta_title":7,"block_image":2284,"cover_image":2285,"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":2289,"title":2290,"plugin":43,"description":2291},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2293,"alt":2294,"name":7,"focus":7,"title":2294,"filename":2295,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1324],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2306,"created_at":2307,"published_at":2308,"updated_at":2309,"id":2310,"uuid":2311,"content":2312,"slug":2537,"full_slug":2538,"sort_by_date":48,"position":2539,"tag_list":2540,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":2541,"first_published_at":2542,"release_id":48,"lang":60,"path":1327,"alternates":2543,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2313,"faqs":2314,"title":2306,"topic":2327,"author":2342,"content":2343,"category":2518,"schedule":2526,"component":1065,"meta_info":2527,"cover_image":2531,"description":2535,"contributors":2536},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2315,2319,2323],{"_uid":2316,"answer":2317,"question":2318,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2320,"answer":2321,"question":2322,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2324,"answer":2325,"question":2326,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2328,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2340,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2329,"component":39,"meta_info":2337,"block_image":2338,"cover_image":2339,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2330,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2335,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2331,"component":118,"meta_info":2332,"meta_title":7,"block_image":2333,"cover_image":2334,"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":723,"content":2344},[2345,2349,2353,2357,2361,2375,2423,2435,2440,2463,2497,2501,2505,2515],{"type":757,"attrs":2346,"content":2347},{"level":759},[2348],{"text":2318,"type":730},{"type":726,"content":2350},[2351],{"text":2352,"type":730},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":726,"content":2354},[2355],{"text":2356,"type":730},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":757,"attrs":2358,"content":2359},{"level":759},[2360],{"text":2322,"type":730},{"type":726,"content":2362},[2363,2365,2373],{"text":2364,"type":730},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2366,"type":730,"marks":2367},"National Academy of Sports Medicine",[2368,2372],{"type":987,"attrs":2369},{"href":2370,"uuid":48,"anchor":48,"custom":2371,"target":990,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1298},{"text":2374,"type":730}," has a few exercise-related symptoms of overtraining:",{"type":2376,"attrs":2377,"content":2380},"ordered_list",{"order":2378},{"order":2379},1,[2381,2387,2393,2399,2405,2411,2417],{"type":735,"content":2382},[2383],{"type":726,"content":2384},[2385],{"text":2386,"type":730},"A plateau or decline in workout performance or progress",{"type":735,"content":2388},[2389],{"type":726,"content":2390},[2391],{"text":2392,"type":730},"A perception of increased exertion during “normal” or “easy” workouts",{"type":735,"content":2394},[2395],{"type":726,"content":2396},[2397],{"text":2398,"type":730},"Excessive sweating or overheating",{"type":735,"content":2400},[2401],{"type":726,"content":2402},[2403],{"text":2404,"type":730},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":735,"content":2406},[2407],{"type":726,"content":2408},[2409],{"text":2410,"type":730},"A lack of feeling “refreshed” after regular rest and recovery",{"type":735,"content":2412},[2413],{"type":726,"content":2414},[2415],{"text":2416,"type":730},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":735,"content":2418},[2419],{"type":726,"content":2420},[2421],{"text":2422,"type":730},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":726,"content":2424},[2425,2427,2433],{"text":2426,"type":730},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1613,"type":730,"marks":2428},[2429,2432],{"type":987,"attrs":2430},{"href":1617,"uuid":48,"anchor":48,"custom":2431,"target":990,"linktype":13},{},{"type":1298},{"text":2434,"type":730}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":757,"attrs":2436,"content":2437},{"level":759},[2438],{"text":2439,"type":730},"A Day of Rest",{"type":726,"content":2441},[2442,2444,2452,2454,2461],{"text":2443,"type":730},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2445,"type":730,"marks":2446},"Aaron",[2447,2451],{"type":987,"attrs":2448},{"href":2449,"uuid":48,"anchor":48,"custom":2450,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1298},{"text":2453,"type":730}," and ",{"text":2455,"type":730,"marks":2456},"Flo",[2457,2460],{"type":987,"attrs":2458},{"href":1578,"uuid":48,"anchor":48,"custom":2459,"target":990,"linktype":13},{},{"type":1298},{"text":2462,"type":730},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":726,"content":2464},[2465,2467,2475,2477,2485,2487,2495],{"text":2466,"type":730},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2468,"type":730,"marks":2469},"researchers",[2470,2474],{"type":987,"attrs":2471},{"href":2472,"uuid":48,"anchor":48,"custom":2473,"target":990,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1298},{"text":2476,"type":730}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2478,"type":730,"marks":2479},"FightCamp Trainers",[2480,2484],{"type":987,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"custom":2483,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1298},{"text":2486,"type":730}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2488,"type":730,"marks":2489},"neurological connections",[2490,2494],{"type":987,"attrs":2491},{"href":2492,"uuid":48,"anchor":48,"custom":2493,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1298},{"text":2496,"type":730},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":726,"content":2498},[2499],{"text":2500,"type":730},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":757,"attrs":2502,"content":2503},{"level":759},[2504],{"text":1482,"type":730},{"type":726,"content":2506},[2507,2508,2514],{"text":1486,"type":730},{"text":1291,"type":730,"marks":2509},[2510,2513],{"type":987,"attrs":2511},{"href":1295,"uuid":48,"anchor":48,"custom":2512,"target":990,"linktype":13},{},{"type":1298},{"text":1692,"type":730},{"type":726,"content":2516},[2517],{"text":1497,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2519,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2524,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2525,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2520,"component":118,"meta_info":2521,"meta_title":7,"block_image":2522,"cover_image":2523,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2528,"title":2529,"plugin":43,"description":2530},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2532,"alt":2533,"name":7,"focus":7,"title":2533,"filename":2534,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1324],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1065,"created_at":2545,"published_at":2546,"updated_at":2547,"id":2548,"uuid":2549,"content":2550,"slug":1065,"full_slug":2571,"sort_by_date":48,"position":446,"tag_list":2572,"is_startpage":9,"parent_id":2573,"meta_data":48,"group_id":2574,"first_published_at":2575,"release_id":48,"lang":60,"path":7,"alternates":2576,"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":2551,"component":2552,"meta_info":2553,"custom_content_list":2555},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2554,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2556,2561,2566],{"_uid":2557,"label":2558,"value":2559,"dev_id":2560,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2562,"label":2563,"value":2564,"dev_id":2565,"component":730},"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":2567,"label":2568,"value":2569,"dev_id":2570,"component":730},"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",[],1785892852079]