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Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?","faq_schema",{"_uid":672,"answer":673,"question":674,"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":676,"answer":677,"question":678,"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":680,"answer":681,"question":682,"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":685,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":686,"component":39,"meta_info":694,"block_image":695,"cover_image":696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":688,"component":118,"meta_info":689,"meta_title":7,"block_image":690,"cover_image":691,"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":700,"created_at":701,"published_at":702,"updated_at":703,"id":704,"uuid":705,"content":706,"slug":715,"full_slug":716,"sort_by_date":48,"position":528,"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},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":707,"_uid":708,"name":700,"photo":709,"component":713,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":714,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":710,"alt":700,"name":711,"focus":48,"title":700,"filename":712,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":723,"content":724},"doc",[725,742,748,761,774,778,787,791,795,804,817,822,835,840,853],{"type":726,"content":727},"paragraph",[728,731,740],{"text":729,"type":730},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ","text",{"text":732,"type":730,"marks":733},"Muhammad Ali",[734],{"type":735,"attrs":736},"link",{"href":737,"uuid":48,"anchor":48,"custom":738,"target":739,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},"_blank",{"text":741,"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":743,"attrs":744,"content":746},"heading",{"level":745},2,[747],{"text":674,"type":730},{"type":749,"attrs":750},"blok",{"id":751,"body":752},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[753],{"url":7,"_uid":754,"image":755,"component":759,"copyright_details":760},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":756,"alt":757,"name":7,"focus":7,"title":757,"filename":758,"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":762},[763,765,772],{"text":764,"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":766,"type":730,"marks":767},"Manny Pacquiao",[768],{"type":735,"attrs":769},{"href":770,"uuid":48,"anchor":48,"custom":771,"target":739,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":773,"type":730},". His punches have great technique and flow well, naturally building momentum.",{"type":743,"attrs":775,"content":776},{"level":745},[777],{"text":678,"type":730},{"type":749,"attrs":779},{"id":751,"body":780},[781],{"url":7,"_uid":782,"image":783,"component":759,"copyright_details":786},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":784,"alt":757,"name":7,"focus":7,"title":757,"filename":785,"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":788},[789],{"text":790,"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":743,"attrs":792,"content":793},{"level":745},[794],{"text":682,"type":730},{"type":749,"attrs":796},{"id":751,"body":797},[798],{"url":7,"_uid":799,"image":800,"component":759,"copyright_details":803},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":801,"alt":757,"name":7,"focus":7,"title":757,"filename":802,"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":805},[806,808,815],{"text":807,"type":730},"In boxing movies, you will often hear boxers ‘",{"text":809,"type":730,"marks":810},"hiss",[811],{"type":735,"attrs":812},{"href":813,"uuid":48,"anchor":48,"custom":814,"target":739,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":816,"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":743,"attrs":818,"content":819},{"level":745},[820],{"text":821,"type":730},"The Takeaway",{"type":726,"content":823},[824,826,833],{"text":825,"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":827,"type":730,"marks":828},"breathing",[829],{"type":735,"attrs":830},{"href":831,"uuid":48,"anchor":48,"custom":832,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":834,"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":743,"attrs":836,"content":837},{"level":745},[838],{"text":839,"type":730},"Train Like a Fighter",{"type":726,"content":841},[842,844,851],{"text":843,"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":845,"type":730,"marks":846},"FightCamp",[847],{"type":735,"attrs":848},{"href":849,"uuid":48,"anchor":48,"custom":850,"target":739,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":852,"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":854},[855],{"text":856,"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":858,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":863,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":859,"component":118,"meta_info":860,"meta_title":7,"block_image":861,"cover_image":862,"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","article",{"_uid":868,"title":869,"plugin":43,"description":870},"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":872,"alt":873,"name":7,"focus":7,"title":873,"filename":874,"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,[881],"featured",60887917,"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z","training/{{story.slug}}",[],["Reactive",888],[889,1214,1565,1806,2083,2312],{"name":890,"created_at":891,"published_at":892,"updated_at":893,"id":894,"uuid":895,"content":896,"slug":1208,"full_slug":1209,"sort_by_date":48,"position":1210,"tag_list":1211,"is_startpage":9,"parent_id":882,"meta_data":48,"group_id":1212,"first_published_at":892,"release_id":48,"lang":60,"path":885,"alternates":1213,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":897,"faqs":898,"title":890,"topic":931,"author":946,"content":947,"category":1190,"schedule":1198,"component":866,"meta_info":1199,"cover_image":1203,"description":1202,"contributors":1207},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[899,903,907,911,915,919,923,927],{"_uid":900,"answer":901,"question":902,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":904,"answer":905,"question":906,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":908,"answer":909,"question":910,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":912,"answer":913,"question":914,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":916,"answer":917,"question":918,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":920,"answer":921,"question":922,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":924,"answer":925,"question":926,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":928,"answer":929,"question":930,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":932,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":944,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":945,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":933,"component":39,"meta_info":941,"block_image":942,"cover_image":943,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":934,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":939,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":940,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":935,"component":118,"meta_info":936,"meta_title":7,"block_image":937,"cover_image":938,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":948},[949,969,973,977,982,987,1000,1020,1024,1034,1037,1042,1053,1073,1078,1088,1116,1121,1131,1143,1148,1175,1179,1187],{"type":726,"content":950},[951,953,959,961,967],{"text":952,"type":730},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":954,"type":730,"marks":955},"over two hours each day",[956],{"type":735,"attrs":957},{"href":958,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":960,"type":730}," on social media. The ",{"text":962,"type":730,"marks":963},"CDC",[964],{"type":735,"attrs":965},{"href":966,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":968,"type":730}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":726,"content":970},[971],{"text":972,"type":730},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":726,"content":974},[975],{"text":976,"type":730},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":743,"attrs":978,"content":979},{"level":745},[980],{"text":981,"type":730},"Benefits of a 30-Minute Boxing Workout",{"type":743,"attrs":983,"content":985},{"level":984},3,[986],{"text":910,"type":730},{"type":749,"attrs":988},{"id":989,"body":990},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[991],{"url":992,"_uid":994,"image":995,"component":759,"copyright_details":999},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":996,"alt":997,"name":7,"focus":48,"title":997,"filename":998,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":726,"content":1001},[1002,1004,1010,1012,1018],{"text":1003,"type":730},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1005,"type":730,"marks":1006},"heavy bag",[1007],{"type":735,"attrs":1008},{"href":1009,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1011,"type":730},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1013,"type":730,"marks":1014},"fantastic shape",[1015],{"type":735,"attrs":1016},{"href":1017,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1019,"type":730},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":743,"attrs":1021,"content":1022},{"level":984},[1023],{"text":914,"type":730},{"type":749,"attrs":1025},{"id":989,"body":1026},[1027],{"url":1028,"_uid":1029,"image":1030,"component":759,"copyright_details":1033},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1031,"alt":997,"name":7,"focus":48,"title":997,"filename":1032,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":726,"content":1035},[1036],{"text":913,"type":730},{"type":743,"attrs":1038,"content":1039},{"level":984},[1040],{"text":1041,"type":730},"Stress Relief",{"type":749,"attrs":1043},{"id":989,"body":1044},[1045],{"url":1046,"_uid":1047,"image":1048,"component":759,"copyright_details":1052},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1049,"alt":1050,"name":7,"focus":48,"title":1050,"filename":1051,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":726,"content":1054},[1055,1057,1063,1065,1071],{"text":1056,"type":730},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1058,"type":730,"marks":1059},"unleashing that stress",[1060],{"type":735,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1064,"type":730}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1066,"type":730,"marks":1067},"safe and healthy outlet",[1068],{"type":735,"attrs":1069},{"href":1070,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1072,"type":730}," for anyone who has ever felt the need to just get it all out.",{"type":743,"attrs":1074,"content":1075},{"level":984},[1076],{"text":1077,"type":730},"Mental Wellness",{"type":749,"attrs":1079},{"id":989,"body":1080},[1081],{"url":1082,"_uid":1083,"image":1084,"component":759,"copyright_details":1087},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1085,"alt":997,"name":7,"focus":48,"title":997,"filename":1086,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":726,"content":1089},[1090,1092,1098,1100,1106,1108,1114],{"text":1091,"type":730},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1093,"type":730,"marks":1094},"prevent age-related cognitive decline",[1095],{"type":735,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1099,"type":730},". Studies have also shown that as little as ",{"text":1101,"type":730,"marks":1102},"15 minutes per day",[1103],{"type":735,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1107,"type":730}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1109,"type":730,"marks":1110},"regulate your emotional well-being",[1111],{"type":735,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1115,"type":730}," over time with consistent workouts.",{"type":743,"attrs":1117,"content":1118},{"level":984},[1119],{"text":1120,"type":730},"Convenience",{"type":749,"attrs":1122},{"id":989,"body":1123},[1124],{"url":1125,"_uid":1126,"image":1127,"component":759,"copyright_details":1130},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1128,"alt":997,"name":7,"focus":48,"title":997,"filename":1129,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":726,"content":1132},[1133,1135,1141],{"text":1134,"type":730},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1136,"type":730,"marks":1137},"boxing training at home",[1138],{"type":735,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1142,"type":730},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":743,"attrs":1144,"content":1145},{"level":745},[1146],{"text":1147,"type":730},"30-Minute Throwdown",{"type":726,"content":1149},[1150,1152,1158,1160,1166,1168,1173],{"text":1151,"type":730},"You can start getting all the benefits of ",{"text":1153,"type":730,"marks":1154},"boxing at home",[1155],{"type":735,"attrs":1156},{"href":1157,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1159,"type":730}," with no equipment at all. ",{"text":1161,"type":730,"marks":1162},"Shadowboxing",[1163],{"type":735,"attrs":1164},{"href":1165,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1167,"type":730}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1005,"type":730,"marks":1169},[1170],{"type":735,"attrs":1171},{"href":1172,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1174,"type":730}," to your home gym can be life-changing.",{"type":743,"attrs":1176,"content":1177},{"level":745},[1178],{"text":839,"type":730},{"type":726,"content":1180},[1181,1182,1186],{"text":843,"type":730},{"text":845,"type":730,"marks":1183},[1184],{"type":735,"attrs":1185},{"href":849,"uuid":48,"anchor":48,"target":739,"linktype":13},{"text":852,"type":730},{"type":726,"content":1188},[1189],{"text":856,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1191,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1196,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1197,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1192,"component":118,"meta_info":1193,"meta_title":7,"block_image":1194,"cover_image":1195,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1200,"title":1201,"plugin":43,"description":1202},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1204,"alt":1205,"name":7,"focus":48,"title":1205,"filename":1206,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[881],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1215,"created_at":1216,"published_at":1217,"updated_at":1218,"id":1219,"uuid":1220,"content":1221,"slug":1558,"full_slug":1559,"sort_by_date":48,"position":1560,"tag_list":1561,"is_startpage":9,"parent_id":882,"meta_data":48,"group_id":1562,"first_published_at":1563,"release_id":48,"lang":60,"path":885,"alternates":1564,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1222,"faqs":1223,"title":1215,"topic":1236,"author":1251,"content":1252,"category":1539,"schedule":1547,"component":866,"meta_info":1548,"cover_image":1552,"description":1556,"contributors":1557},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1224,1228,1232],{"_uid":1225,"answer":1226,"question":1227,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1229,"answer":1230,"question":1231,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1233,"answer":1234,"question":1235,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1237,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1249,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1238,"component":39,"meta_info":1246,"block_image":1247,"cover_image":1248,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1239,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1240,"component":118,"meta_info":1241,"meta_title":7,"block_image":1242,"cover_image":1243,"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":1253},[1254,1269,1273,1285,1290,1295,1326,1331,1358,1363,1385,1390,1412,1417,1439,1444,1471,1476,1492,1496,1520,1524,1535],{"type":726,"content":1255},[1256,1258,1267],{"text":1257,"type":730},"Post-workout ",{"text":1259,"type":730,"marks":1260},"stretches",[1261,1265],{"type":735,"attrs":1262},{"href":1263,"uuid":48,"anchor":48,"custom":1264,"target":739,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1266},"underline",{"text":1268,"type":730}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":743,"attrs":1270,"content":1271},{"level":745},[1272],{"text":1227,"type":730},{"type":726,"content":1274},[1275,1283],{"text":1276,"type":730,"marks":1277},"Research",[1278,1282],{"type":735,"attrs":1279},{"href":1280,"uuid":48,"anchor":48,"custom":1281,"target":739,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1266},{"text":1284,"type":730}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":743,"attrs":1286,"content":1287},{"level":745},[1288],{"text":1289,"type":730},"7 Stretches to Help You Recover Post-Workout",{"type":743,"attrs":1291,"content":1292},{"level":984},[1293],{"text":1294,"type":730},"Shoulder Flossing",{"type":1296,"attrs":1297,"content":1300},"ordered_list",{"order":1298},{"order":1299},1,[1301,1308,1314,1320],{"type":1302,"content":1303},"list_item",[1304],{"type":726,"content":1305},[1306],{"text":1307,"type":730},"Start in a standing position.",{"type":1302,"content":1309},[1310],{"type":726,"content":1311},[1312],{"text":1313,"type":730},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1302,"content":1315},[1316],{"type":726,"content":1317},[1318],{"text":1319,"type":730},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1302,"content":1321},[1322],{"type":726,"content":1323},[1324],{"text":1325,"type":730},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":743,"attrs":1327,"content":1328},{"level":984},[1329],{"text":1330,"type":730},"World's Greatest Stretch ",{"type":1296,"attrs":1332,"content":1333},{"order":1299},[1334,1340,1346,1352],{"type":1302,"content":1335},[1336],{"type":726,"content":1337},[1338],{"text":1339,"type":730},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1302,"content":1341},[1342],{"type":726,"content":1343},[1344],{"text":1345,"type":730},"Next to the left hand, raise the left hand to the sky. ",{"type":1302,"content":1347},[1348],{"type":726,"content":1349},[1350],{"text":1351,"type":730},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1302,"content":1353},[1354],{"type":726,"content":1355},[1356],{"text":1357,"type":730},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":743,"attrs":1359,"content":1360},{"level":984},[1361],{"text":1362,"type":730},"Kneeling Quad/Hip Flexor Stretch",{"type":1296,"attrs":1364,"content":1366},{"order":1365},{"order":1299},[1367,1373,1379],{"type":1302,"content":1368},[1369],{"type":726,"content":1370},[1371],{"text":1372,"type":730},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1302,"content":1374},[1375],{"type":726,"content":1376},[1377],{"text":1378,"type":730},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1302,"content":1380},[1381],{"type":726,"content":1382},[1383],{"text":1384,"type":730},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":743,"attrs":1386,"content":1387},{"level":984},[1388],{"text":1389,"type":730},"Cat/Cow",{"type":1296,"attrs":1391,"content":1393},{"order":1392},{"order":1299},[1394,1400,1406],{"type":1302,"content":1395},[1396],{"type":726,"content":1397},[1398],{"text":1399,"type":730},"Start on all fours, neutral spine. ",{"type":1302,"content":1401},[1402],{"type":726,"content":1403},[1404],{"text":1405,"type":730},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1302,"content":1407},[1408],{"type":726,"content":1409},[1410],{"text":1411,"type":730},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":743,"attrs":1413,"content":1414},{"level":984},[1415],{"text":1416,"type":730},"Thread the Needle",{"type":1296,"attrs":1418,"content":1420},{"order":1419},{"order":1299},[1421,1427,1433],{"type":1302,"content":1422},[1423],{"type":726,"content":1424},[1425],{"text":1426,"type":730},"Start on all fours. ",{"type":1302,"content":1428},[1429],{"type":726,"content":1430},[1431],{"text":1432,"type":730},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1302,"content":1434},[1435],{"type":726,"content":1436},[1437],{"text":1438,"type":730},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":743,"attrs":1440,"content":1441},{"level":984},[1442],{"text":1443,"type":730},"Thread the Needle With a Twist ",{"type":1296,"attrs":1445,"content":1447},{"order":1446},{"order":1299},[1448,1453,1459,1465],{"type":1302,"content":1449},[1450],{"type":726,"content":1451},[1452],{"text":1426,"type":730},{"type":1302,"content":1454},[1455],{"type":726,"content":1456},[1457],{"text":1458,"type":730},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1302,"content":1460},[1461],{"type":726,"content":1462},[1463],{"text":1464,"type":730},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1302,"content":1466},[1467],{"type":726,"content":1468},[1469],{"text":1470,"type":730},"Return to the starting position.",{"type":743,"attrs":1472,"content":1473},{"level":984},[1474],{"text":1475,"type":730},"Scorpion Stretch (Prone) ",{"type":1296,"attrs":1477,"content":1479},{"order":1478},{"order":1299},[1480,1486],{"type":1302,"content":1481},[1482],{"type":726,"content":1483},[1484],{"text":1485,"type":730},"Begin lying down, arms out in T. ",{"type":1302,"content":1487},[1488],{"type":726,"content":1489},[1490],{"text":1491,"type":730},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":743,"attrs":1493,"content":1494},{"level":745},[1495],{"text":1235,"type":730},{"type":726,"content":1497},[1498,1500,1508,1510,1518],{"text":1499,"type":730},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1501,"type":730,"marks":1502},"range of motion improvements",[1503,1507],{"type":735,"attrs":1504},{"href":1505,"uuid":48,"anchor":48,"custom":1506,"target":739,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1266},{"text":1509,"type":730},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1511,"type":730,"marks":1512},"Studies",[1513,1517],{"type":735,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"custom":1516,"target":739,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1266},{"text":1519,"type":730}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":743,"attrs":1521,"content":1522},{"level":745},[1523],{"text":839,"type":730},{"type":726,"content":1525},[1526,1527,1533],{"text":843,"type":730},{"text":845,"type":730,"marks":1528},[1529,1532],{"type":735,"attrs":1530},{"href":849,"uuid":48,"anchor":48,"custom":1531,"target":739,"linktype":13},{},{"type":1266},{"text":1534,"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":1536},[1537],{"text":1538,"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":1540,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1545,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1541,"component":118,"meta_info":1542,"meta_title":7,"block_image":1543,"cover_image":1544,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1549,"title":1550,"plugin":43,"description":1551},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1553,"alt":1554,"name":7,"focus":7,"title":1554,"filename":1555,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[881],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1566,"created_at":1567,"published_at":1568,"updated_at":1569,"id":1570,"uuid":1571,"content":1572,"slug":1799,"full_slug":1800,"sort_by_date":48,"position":1801,"tag_list":1802,"is_startpage":9,"parent_id":882,"meta_data":48,"group_id":1803,"first_published_at":1804,"release_id":48,"lang":60,"path":885,"alternates":1805,"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":1573,"faqs":1574,"title":1566,"topic":1583,"author":1598,"content":1599,"category":1780,"schedule":1788,"component":866,"meta_info":1789,"cover_image":1793,"description":1797,"contributors":1798},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1575,1579],{"_uid":1576,"answer":1577,"question":1578,"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":1580,"answer":1581,"question":1582,"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":1584,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1596,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1585,"component":39,"meta_info":1593,"block_image":1594,"cover_image":1595,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1586,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1591,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1587,"component":118,"meta_info":1588,"meta_title":7,"block_image":1589,"cover_image":1590,"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":1600},[1601,1606,1610,1615,1619,1624,1628,1655,1660,1664,1669,1673,1678,1682,1687,1700,1705,1718,1723,1727,1732,1736,1741,1745,1750,1754,1759,1763,1768],{"type":743,"attrs":1602,"content":1603},{"level":745},[1604],{"text":1605,"type":730},"Staying Safe While Exercising in the Cold",{"type":726,"content":1607},[1608],{"text":1609,"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":743,"attrs":1611,"content":1612},{"level":984},[1613],{"text":1614,"type":730},"Watch the Windchill",{"type":726,"content":1616},[1617],{"text":1618,"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":743,"attrs":1620,"content":1621},{"level":984},[1622],{"text":1623,"type":730},"Protect Your Extremities",{"type":726,"content":1625},[1626],{"text":1627,"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":1629,"content":1630},"bullet_list",[1631,1637,1643,1649],{"type":1302,"content":1632},[1633],{"type":726,"content":1634},[1635],{"text":1636,"type":730},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1302,"content":1638},[1639],{"type":726,"content":1640},[1641],{"text":1642,"type":730},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1302,"content":1644},[1645],{"type":726,"content":1646},[1647],{"text":1648,"type":730},"Wear a hat or headband that covers your ears",{"type":1302,"content":1650},[1651],{"type":726,"content":1652},[1653],{"text":1654,"type":730},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":743,"attrs":1656,"content":1657},{"level":984},[1658],{"text":1659,"type":730},"Wear Layers",{"type":726,"content":1661},[1662],{"text":1663,"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":743,"attrs":1665,"content":1666},{"level":984},[1667],{"text":1668,"type":730},"Don’t Forget Sunscreen",{"type":726,"content":1670},[1671],{"text":1672,"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":743,"attrs":1674,"content":1675},{"level":745},[1676],{"text":1677,"type":730},"Getting Motivated to Workout in the Cold ",{"type":726,"content":1679},[1680],{"text":1681,"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":743,"attrs":1683,"content":1684},{"level":984},[1685],{"text":1686,"type":730},"Invest in New Activewear",{"type":726,"content":1688},[1689,1691,1698],{"text":1690,"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":1692,"type":730,"marks":1693},"new workout gear",[1694],{"type":735,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"custom":1697,"target":739,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1699,"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":743,"attrs":1701,"content":1702},{"level":984},[1703],{"text":1704,"type":730},"Find a Workout Buddy",{"type":726,"content":1706},[1707,1709,1716],{"text":1708,"type":730},"Accountability! Accountability! Accountability! Finding a ",{"text":1710,"type":730,"marks":1711},"workout buddy",[1712],{"type":735,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"custom":1715,"target":739,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1717,"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":743,"attrs":1719,"content":1720},{"level":984},[1721],{"text":1722,"type":730},"Benefits of Working Out in the Cold",{"type":726,"content":1724},[1725],{"text":1726,"type":730},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":743,"attrs":1728,"content":1729},{"level":984},[1730],{"text":1731,"type":730},"Combat Seasonal Affective Disorder",{"type":726,"content":1733},[1734],{"text":1735,"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":743,"attrs":1737,"content":1738},{"level":984},[1739],{"text":1740,"type":730},"Boost Your Immune System",{"type":726,"content":1742},[1743],{"text":1744,"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":743,"attrs":1746,"content":1747},{"level":984},[1748],{"text":1749,"type":730},"Diverse Training Options",{"type":726,"content":1751},[1752],{"text":1753,"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":743,"attrs":1755,"content":1756},{"level":984},[1757],{"text":1758,"type":730},"Burn More Calories",{"type":726,"content":1760},[1761],{"text":1762,"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":743,"attrs":1764,"content":1765},{"level":745},[1766],{"text":1767,"type":730},"Train Like a Fighter in the Cold",{"type":726,"content":1769},[1770,1772,1778],{"text":1771,"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":845,"type":730,"marks":1773},[1774,1777],{"type":735,"attrs":1775},{"href":849,"uuid":48,"anchor":48,"custom":1776,"target":739,"linktype":13},{},{"type":1266},{"text":1779,"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":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"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":1790,"title":1791,"plugin":43,"description":1792},"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":1794,"alt":1795,"name":7,"focus":7,"title":1795,"filename":1796,"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,[881],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1807,"created_at":1808,"published_at":1809,"updated_at":1810,"id":1811,"uuid":1812,"content":1813,"slug":2077,"full_slug":2078,"sort_by_date":48,"position":2079,"tag_list":2080,"is_startpage":9,"parent_id":882,"meta_data":48,"group_id":2081,"first_published_at":1809,"release_id":48,"lang":60,"path":885,"alternates":2082,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1814,"faqs":1815,"title":1807,"topic":1836,"author":705,"content":1851,"category":2058,"schedule":2066,"component":866,"meta_info":2067,"cover_image":2071,"description":2075,"contributors":2076},"21563324-6383-4226-86da-b9779cd26bde",[1816,1820,1824,1828,1832],{"_uid":1817,"answer":1818,"question":1819,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1821,"answer":1822,"question":1823,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1825,"answer":1826,"question":1827,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1829,"answer":1830,"question":1831,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1833,"answer":1834,"question":1835,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1837,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1849,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1850,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1838,"component":39,"meta_info":1846,"block_image":1847,"cover_image":1848,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1839,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1844,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1845,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1840,"component":118,"meta_info":1841,"meta_title":7,"block_image":1842,"cover_image":1843,"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":1852},[1853,1866,1878,1883,1887,1921,1926,1930,1944,1971,1976,1980,2016,2032,2037,2041,2045,2055],{"type":726,"content":1854},[1855,1857,1864],{"text":1856,"type":730},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1858,"type":730,"marks":1859},"close-range",[1860],{"type":735,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1865,"type":730}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":749,"attrs":1867},{"id":1868,"body":1869},"52fa91c7-90bf-43d9-8857-79752817914b",[1870],{"url":1871,"_uid":1872,"image":1873,"component":759,"copyright_details":1877},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1874,"alt":1875,"name":7,"focus":48,"title":1875,"filename":1876,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":743,"attrs":1879,"content":1880},{"level":745},[1881],{"text":1882,"type":730},"Rolling Punch Drill",{"type":726,"content":1884},[1885],{"text":1886,"type":730},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1629,"content":1888},[1889,1895,1901,1907],{"type":1302,"content":1890},[1891],{"type":726,"content":1892},[1893],{"text":1894,"type":730},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1302,"content":1896},[1897],{"type":726,"content":1898},[1899],{"text":1900,"type":730},"Bend your knees until your thigh muscles are supporting your weight",{"type":1302,"content":1902},[1903],{"type":726,"content":1904},[1905],{"text":1906,"type":730},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1302,"content":1908},[1909,1913],{"type":726,"content":1910},[1911],{"text":1912,"type":730},"Develop a steady rhythm, and then start mixing punches in",{"type":1629,"content":1914},[1915],{"type":1302,"content":1916},[1917],{"type":726,"content":1918},[1919],{"text":1920,"type":730},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":743,"attrs":1922,"content":1923},{"level":745},[1924],{"text":1925,"type":730},"Danger Close Drill",{"type":726,"content":1927},[1928],{"text":1929,"type":730},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1629,"content":1931},[1932,1938],{"type":1302,"content":1933},[1934],{"type":726,"content":1935},[1936],{"text":1937,"type":730},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1302,"content":1939},[1940],{"type":726,"content":1941},[1942],{"text":1943,"type":730},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":726,"content":1945},[1946,1951,1953,1960,1962,1969],{"text":1947,"type":730,"marks":1948},"Key focus:",[1949],{"type":1950},"bold",{"text":1952,"type":730}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1954,"type":730,"marks":1955},"hooks",[1956],{"type":735,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":739,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1961,"type":730}," and ",{"text":1963,"type":730,"marks":1964},"uppercuts",[1965],{"type":735,"attrs":1966},{"href":1967,"uuid":48,"anchor":48,"custom":1968,"target":739,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1970,"type":730},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":743,"attrs":1972,"content":1973},{"level":745},[1974],{"text":1975,"type":730},"Rolling Thunder Drill",{"type":726,"content":1977},[1978],{"text":1979,"type":730},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1629,"content":1981},[1982,1996,2010],{"type":1302,"content":1983},[1984,1988],{"type":726,"content":1985},[1986],{"text":1987,"type":730},"On a heavy bag, set an interval of your choosing",{"type":1629,"content":1989},[1990],{"type":1302,"content":1991},[1992],{"type":726,"content":1993},[1994],{"text":1995,"type":730},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1302,"content":1997},[1998,2002],{"type":726,"content":1999},[2000],{"text":2001,"type":730},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1629,"content":2003},[2004],{"type":1302,"content":2005},[2006],{"type":726,"content":2007},[2008],{"text":2009,"type":730},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1302,"content":2011},[2012],{"type":726,"content":2013},[2014],{"text":2015,"type":730},"Rest for 1 minute in between each round to recover",{"type":726,"content":2017},[2018,2022,2024,2030],{"text":2019,"type":730,"marks":2020},"Tip",[2021],{"type":1950},{"text":2023,"type":730},": Maintaining a calm and ",{"text":2025,"type":730,"marks":2026},"steady breath",[2027],{"type":735,"attrs":2028},{"href":831,"uuid":48,"anchor":48,"custom":2029,"target":739,"linktype":13},{},{"text":2031,"type":730}," will help you establish your rhythm.",{"type":743,"attrs":2033,"content":2034},{"level":745},[2035],{"text":2036,"type":730},"Better, Faster, Stronger",{"type":726,"content":2038},[2039],{"text":2040,"type":730},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":743,"attrs":2042,"content":2043},{"level":745},[2044],{"text":839,"type":730},{"type":726,"content":2046},[2047,2048,2054],{"text":843,"type":730},{"text":845,"type":730,"marks":2049},[2050],{"type":735,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"custom":2053,"target":739,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":852,"type":730},{"type":726,"content":2056},[2057],{"text":856,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2059,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2064,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2065,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2060,"component":118,"meta_info":2061,"meta_title":7,"block_image":2062,"cover_image":2063,"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},[],[],"2023-01-19 00:00",{"_uid":2068,"title":2069,"plugin":43,"description":2070},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2072,"alt":2073,"name":7,"focus":48,"title":2073,"filename":2074,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[881],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2084,"created_at":2085,"published_at":2086,"updated_at":2087,"id":2088,"uuid":2089,"content":2090,"slug":2305,"full_slug":2306,"sort_by_date":48,"position":2307,"tag_list":2308,"is_startpage":9,"parent_id":882,"meta_data":48,"group_id":2309,"first_published_at":2310,"release_id":48,"lang":60,"path":885,"alternates":2311,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2091,"faqs":2092,"title":2084,"topic":2109,"author":2124,"content":2125,"category":2290,"schedule":2066,"component":866,"meta_info":2298,"cover_image":2301,"description":2300,"contributors":2304},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2093,2097,2101,2105],{"_uid":2094,"answer":2095,"question":2096,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2098,"answer":2099,"question":2100,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2102,"answer":2103,"question":2104,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2106,"answer":2107,"question":2108,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2110,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2111,"component":39,"meta_info":2119,"block_image":2120,"cover_image":2121,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":723,"content":2126},[2127,2140,2153,2158,2162,2172,2176,2181,2185,2189,2196,2206,2219,2224,2235,2238,2248,2249,2254,2267,2278,2287],{"type":726,"content":2128},[2129,2131,2138],{"text":2130,"type":730},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2132,"type":730,"marks":2133},"Aaron Swenson",[2134],{"type":735,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"custom":2137,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2139,"type":730}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":749,"attrs":2141},{"id":2142,"body":2143},"0a18151c-90cf-40c6-926a-b258a15847a9",[2144],{"_uid":2145,"link":2146,"image":2148,"title":2150,"component":2152},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2147,"linktype":13,"fieldtype":14,"cached_url":2147},"https://youtu.be/oMc52QTWo1A",{"id":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":743,"attrs":2154,"content":2155},{"level":745},[2156],{"text":2157,"type":730},"The Rebellious Age",{"type":726,"content":2159},[2160],{"text":2161,"type":730},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":749,"attrs":2163},{"id":2142,"body":2164},[2165],{"url":2166,"_uid":2167,"image":2168,"component":759,"copyright_details":2171},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2169,"alt":2132,"name":7,"focus":48,"title":2132,"filename":2170,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":726,"content":2173},[2174],{"text":2175,"type":730},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":743,"attrs":2177,"content":2178},{"level":745},[2179],{"text":2180,"type":730},"It’s Time To Spar",{"type":726,"content":2182},[2183],{"text":2184,"type":730},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":726,"content":2186},[2187],{"text":2188,"type":730},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":743,"attrs":2190,"content":2191},{"level":745},[2192,2194],{"text":2193,"type":730},"Humbling Experience and A New Life Path",{"type":2195},"hard_break",{"type":749,"attrs":2197},{"id":2142,"body":2198},[2199],{"url":2200,"_uid":2201,"image":2202,"component":759,"copyright_details":2205},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2203,"alt":2132,"name":7,"focus":48,"title":2132,"filename":2204,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":726,"content":2207},[2208,2210,2217],{"text":2209,"type":730},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2211,"type":730,"marks":2212},"body shot",[2213],{"type":735,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"custom":2216,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2218,"type":730}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":743,"attrs":2220,"content":2221},{"level":745},[2222,2223],{"text":2108,"type":730},{"type":2195},{"type":749,"attrs":2225},{"id":2142,"body":2226},[2227],{"url":2228,"_uid":2229,"image":2230,"component":759,"copyright_details":2234},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":726,"content":2236},[2237],{"text":2107,"type":730},{"type":749,"attrs":2239},{"id":2240,"body":2241},"ce079800-7842-415f-8625-1c76bcc86c9f",[2242],{"_uid":2243,"text":2244,"image":2245,"author":2246,"component":2247},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":726},{"type":743,"attrs":2250,"content":2251},{"level":745},[2252],{"text":2253,"type":730},"Inspirational FightCamp Trainers",{"type":726,"content":2255},[2256,2258,2265],{"text":2257,"type":730},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2259,"type":730,"marks":2260},"FightCamp Trainers",[2261],{"type":735,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"custom":2264,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2266,"type":730}," have you covered.",{"type":749,"attrs":2268},{"id":2142,"body":2269},[2270],{"url":2271,"_uid":2272,"image":2273,"component":759,"copyright_details":2277},{"id":7,"url":7,"linktype":993,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2274,"alt":2275,"name":7,"focus":48,"title":2275,"filename":2276,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":726,"content":2279},[2280,2281,2286],{"text":843,"type":730},{"text":845,"type":730,"marks":2282},[2283],{"type":735,"attrs":2284},{"href":849,"uuid":48,"anchor":48,"custom":2285,"target":739,"linktype":13},{},{"text":852,"type":730},{"type":726,"content":2288},[2289],{"text":856,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2291,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2292,"component":118,"meta_info":2293,"meta_title":7,"block_image":2294,"cover_image":2295,"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":2299,"title":2084,"plugin":43,"description":2300},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2302,"alt":2084,"name":7,"focus":48,"title":2084,"filename":2303,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[881],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2313,"created_at":2314,"published_at":2315,"updated_at":2316,"id":2317,"uuid":2318,"content":2319,"slug":2574,"full_slug":2575,"sort_by_date":48,"position":2576,"tag_list":2577,"is_startpage":9,"parent_id":882,"meta_data":48,"group_id":2578,"first_published_at":2315,"release_id":48,"lang":60,"path":885,"alternates":2579,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2320,"faqs":2321,"title":2313,"topic":2342,"author":946,"content":2357,"category":2555,"schedule":2563,"component":866,"meta_info":2564,"cover_image":2568,"description":2572,"contributors":2573},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2322,2326,2330,2334,2338],{"_uid":2323,"answer":2324,"question":2325,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2327,"answer":2328,"question":2329,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2331,"answer":2332,"question":2333,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2335,"answer":2336,"question":2337,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2339,"answer":2340,"question":2341,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2343,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2355,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2356,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2344,"component":39,"meta_info":2352,"block_image":2353,"cover_image":2354,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2345,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2350,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2346,"component":118,"meta_info":2347,"meta_title":7,"block_image":2348,"cover_image":2349,"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":2358},[2359,2373,2377,2381,2385,2389,2393,2396,2401,2406,2420,2425,2429,2434,2438,2443,2457,2461,2465,2479,2493,2497,2501,2515,2520,2524,2538,2542,2552],{"type":726,"content":2360},[2361,2363,2371],{"text":2362,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2364,"type":730,"marks":2365},"interval training",[2366,2370],{"type":735,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1266},{"text":2372,"type":730}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":2374},[2375],{"text":2376,"type":730},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":743,"attrs":2378,"content":2379},{"level":745},[2380],{"text":2325,"type":730},{"type":726,"content":2382},[2383],{"text":2384,"type":730},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":2386},[2387],{"text":2388,"type":730},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":743,"attrs":2390,"content":2391},{"level":745},[2392],{"text":2329,"type":730},{"type":726,"content":2394},[2395],{"text":2328,"type":730},{"type":743,"attrs":2397,"content":2398},{"level":745},[2399],{"text":2400,"type":730},"Unique Benefits of HIIT",{"type":743,"attrs":2402,"content":2403},{"level":984},[2404],{"text":2405,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":2407},[2408,2410,2418],{"text":2409,"type":730},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2411,"type":730,"marks":2412},"25-30% more calories",[2413,2417],{"type":735,"attrs":2414},{"href":2415,"uuid":48,"anchor":48,"custom":2416,"target":739,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1266},{"text":2419,"type":730}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":743,"attrs":2421,"content":2422},{"level":984},[2423],{"text":2424,"type":730},"Tones Muscle",{"type":726,"content":2426},[2427],{"text":2428,"type":730},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":743,"attrs":2430,"content":2431},{"level":984},[2432],{"text":2433,"type":730},"Adds Variety",{"type":726,"content":2435},[2436],{"text":2437,"type":730},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":743,"attrs":2439,"content":2440},{"level":984},[2441],{"text":2442,"type":730},"Improves Cardiovascular Health",{"type":726,"content":2444},[2445,2447,2455],{"text":2446,"type":730},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2448,"type":730,"marks":2449},"greater improvements in blood pressure",[2450,2454],{"type":735,"attrs":2451},{"href":2452,"uuid":48,"anchor":48,"custom":2453,"target":739,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1266},{"text":2456,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":743,"attrs":2458,"content":2459},{"level":745},[2460],{"text":2337,"type":730},{"type":726,"content":2462},[2463],{"text":2464,"type":730},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":2466},[2467,2469,2477],{"text":2468,"type":730},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2470,"type":730,"marks":2471},"roadwork",[2472,2476],{"type":735,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"custom":2475,"target":739,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1266},{"text":2478,"type":730},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":2480},[2481,2483,2491],{"text":2482,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2484,"type":730,"marks":2485},"HIIT jump rope workout",[2486,2490],{"type":735,"attrs":2487},{"href":2488,"uuid":48,"anchor":48,"custom":2489,"target":739,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1266},{"text":2492,"type":730}," for a full-body cardio blast in just minutes.",{"type":743,"attrs":2494,"content":2495},{"level":745},[2496],{"text":2341,"type":730},{"type":726,"content":2498},[2499],{"text":2500,"type":730},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":2502},[2503,2505,2513],{"text":2504,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2506,"type":730,"marks":2507},"10 minutes of HIIT boxing",[2508,2512],{"type":735,"attrs":2509},{"href":2510,"uuid":48,"anchor":48,"custom":2511,"target":739,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1266},{"text":2514,"type":730}," and feel the difference with just one workout.",{"type":743,"attrs":2516,"content":2517},{"level":745},[2518],{"text":2519,"type":730},"Hit With HIIT",{"type":726,"content":2521},[2522],{"text":2523,"type":730},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":2525},[2526,2528,2536],{"text":2527,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2529,"type":730,"marks":2530},"FightCamp’s extensive library of HIIT workouts",[2531,2535],{"type":735,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"custom":2534,"target":739,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1266},{"text":2537,"type":730},"!",{"type":743,"attrs":2539,"content":2540},{"level":745},[2541],{"text":839,"type":730},{"type":726,"content":2543},[2544,2545,2551],{"text":843,"type":730},{"text":845,"type":730,"marks":2546},[2547,2550],{"type":735,"attrs":2548},{"href":849,"uuid":48,"anchor":48,"custom":2549,"target":739,"linktype":13},{},{"type":1266},{"text":852,"type":730},{"type":726,"content":2553},[2554],{"text":856,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2556,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2561,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2562,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2557,"component":118,"meta_info":2558,"meta_title":7,"block_image":2559,"cover_image":2560,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2565,"title":2566,"plugin":43,"description":2567},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2569,"alt":2570,"name":7,"focus":7,"title":2570,"filename":2571,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[881],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":866,"created_at":2581,"published_at":2582,"updated_at":2583,"id":2584,"uuid":2585,"content":2586,"slug":866,"full_slug":2607,"sort_by_date":48,"position":446,"tag_list":2608,"is_startpage":9,"parent_id":2609,"meta_data":48,"group_id":2610,"first_published_at":2611,"release_id":48,"lang":60,"path":7,"alternates":2612,"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":2587,"component":2588,"meta_info":2589,"custom_content_list":2591},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2590,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2592,2597,2602],{"_uid":2593,"label":2594,"value":2595,"dev_id":2596,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2598,"label":2599,"value":2600,"dev_id":2601,"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":2603,"label":2604,"value":2605,"dev_id":2606,"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",[],1785892855999]