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This includes footwork drills, heavy bag drills, and strength and conditioning. Here's an example of great every day training exercises: Jump Rope - Great for footwork speed and rhythm. Box Drill - 1 step forward, 1 step right, 1 step back, 1 step left. While in stance, it trains the body to keep proper form while moving. Shadowboxing - Great for learning to put punches together, conditioning, focusing your mind, and building muscle memory. If you can only do one exercise, shadowbox. Heavy Bag - The important thing here is to treat the bag like an opponent. Move around, dodge punches, and never stay idle for long. Strength and Conditioning - This consists of push-ups, planks, crunches, squats, and other bodyweight exercises. Roadwork - Running and cardio are an important part of being a boxer, and while you don’t have to run every day it is good to keep a steady running schedule. I alternate between long distance (3-5 miles) and interval runs. However, nobody starts off running 3 miles. Work at your pace and you’ll work your way up naturally.","What is fundamental boxing training?",{"_uid":676,"answer":677,"question":678,"component":670},"63dcea5c-976a-4c6a-8894-61fec4127df1","Match training for a boxer is where the coach and boxer work together to form a plan of attack on fight night, where the coach addresses any issues the athlete is having, and when the fighter starts to build the muscle memory needed for the fight. A breakdown of good Match Training should include: Coaching - A coach is essential for a competitive boxer. When a coach supervises drills, he can see and correct small mistakes that the fighter might not notice. Attention to detail and understanding how to improve fighters are hallmarks of great coaches. Mitt Work - Boxing is, at its heart, a sport of questions and answers. Your opponent throwing a long jab is a question, how you respond is an answer. Working on mitts with a coach helps you form answers to questions you expect to be asked, and is a vital step in any boxer’s training. Film Study - Generally, a boxer will watch any available footage of their opponent fighting in order to understand how they operate in the ring. However, if the opponent doesn’t have any footage, watching recordings of themselves fighting or training can be helpful to find holes in their game to work on.","What is match training for a boxer?",{"_uid":680,"answer":681,"question":682,"component":670},"48b6304d-36da-41ab-8cc5-ef313a3ab322","Cool down and recovery in boxing training are all about resting and recovering from your intense boxing training. Overtraining is a very real and dangerous thing, so it's important to know how to cool down safely. Cool Down - Cooling down effectively is important in order to be ready to train at 100% tomorrow (especially on heavy conditioning days with long roadwork). This includes stretches, light jogs, and low-intensity shadowboxing. Recovery Days - It is important to take a day off the gym. Hard training seven days a week can lead to overtraining, burnout, and even injury. I usually train 6 days a week, and spend Sundays connecting with my friends and family and having fun, maybe mixing in some light yoga if I’m feeling especially stiff or sore from the training I’ve done that week. These recovery days are vital to keeping a fighter healthy and motivated during the build up to a fight and in their general training.","What are cool down and recovery in boxing training?",{"_uid":684,"answer":685,"question":686,"component":670},"31506636-8cd8-4535-baa8-cf4841f980af","A Boxer's Diet includes a combination of carbohydrates, lean proteins, and healthy fats. Carbs help fuel the high-energy needs of a boxer, while lean proteins repair and rebuild torn muscle. Healthy fats aid in recovery and help to keep your organs hearty and healthy. As boxers, we also eat a lot of food--sometimes around 4,000 calories a day while in a training camp. I was raised in a foodie family, so I like to have variety in my diet even when I’m training. It’s also important to seek out the advice of a registered dietitian or nutritionist to ensure that you are adequately fueling your body, especially during your fight camp. Here are a few quick, delicious meals I eat during training camps that are packed with nutrients and give me everything I need to fight at one hundred percent: Dirty Rice with Beef - This meal is a great staple and is easy to make a lot of servings of so you have something healthy to eat when you don’t feel like cooking. I use extra lean ground beef, long grain brown rice, and some mixed vegetables (fresh are best but frozen are fine). I do a nice skillet fry in a healthy oil, usually olive oil, and add seasoning to taste. The end result is a hearty, healthy meal with plenty of carbs for energy, protein for muscle care, and veggies for a vitamin boost and some flavor variety. Veggie Stir Fry - This meal is super simple and has very little clean up. Take some bell peppers, banana peppers, broccoli, carrots (stick cut works best), some fresh garlic, and herbs and spices to taste, and throw them in a deep skillet for a stir fry. Finish with some fresh lemon juice to give it a little bit of extra citrus, and you have a great light meal for when you don’t want to pack on the carbs, but still want a filling, flavorful meal. This meal is perfect for days off from the gym. Good ol’ Sandwiches - Classic sandwiches are my go-to rush meal if I’m late to the gym. Take some nice thick slices of whole grain bread, put a little olive oil and Italian seasoning on them, slap on some lean sliced deli meat and a little mustard, and head out the door with a good pre-workout snack. You can add cheese if you feel like cheating just a little, I won’t tell.","What Do Boxers Eat?",{"_uid":688,"answer":689,"question":690,"component":670},"7f4b7a65-e339-43b1-9011-664a2f8892b1","Motivation is something that everyone struggles with--whether they’re a world champion boxer or just someone who wants to stay in good shape. The honest answer to how I stay motivated is simple: My friends, family, and coach who are willing to drag me to the gym kicking and screaming if they have to. All drama aside, the best way to stay motivated is to have a good support system, like the one at FightCamp, to help you find a reason to train on the days when you’d rather stay on the couch. Whether it's awesome workout music that pumps you up, great training partners, that post-workout high, or a drive to compete, it's important to remember that your reasons to answer the bell outnumber and outmatch your reasons to throw in the towel.","How Do Boxers Stay Motivated?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":692,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":722,"full_slug":723,"sort_by_date":48,"position":528,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":48,"alternates":728,"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":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":721,"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":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"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":730,"content":731},"doc",[732,759,787,793,796,802,814,842,846,965,970,979,983,1027,1032,1041,1045,1109,1113,1122,1159,1175,1179,1184,1188,1193,1197,1202,1206,1210,1219,1223,1253,1258],{"type":733,"content":734},"paragraph",[735,738,744,752,757],{"text":736,"type":737},"Have you ever wondered how a competitive boxer trains to get and stay in fighting shape? As an Amateur boxer, I am writing this article for ","text",{"text":739,"type":737,"marks":740}," ",[741],{"type":742,"attrs":743},"styled",{"class":7},{"text":745,"type":737,"marks":746},"FightCamp",[747],{"type":748,"attrs":749},"link",{"href":750,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":753,"type":737,"marks":754},"  ",[755],{"type":742,"attrs":756},{"class":7},{"text":758,"type":737},"to answer some questions I wish had been answered for me when I was first starting out:",{"type":760,"content":761},"bullet_list",[762,769,775,781],{"type":763,"content":764},"list_item",[765],{"type":733,"content":766},[767],{"text":768,"type":737},"How do boxers train for a fight?",{"type":763,"content":770},[771],{"type":733,"content":772},[773],{"text":774,"type":737},"Do boxers run everyday?",{"type":763,"content":776},[777],{"type":733,"content":778},[779],{"text":780,"type":737},"What do boxers eat?",{"type":763,"content":782},[783],{"type":733,"content":784},[785],{"text":786,"type":737},"And the biggest one: How do boxers stay motivated?",{"type":788,"attrs":789,"content":791},"heading",{"level":790},2,[792],{"text":669,"type":737},{"type":733,"content":794},[795],{"text":668,"type":737},{"type":788,"attrs":797,"content":799},{"level":798},3,[800],{"text":801,"type":737},"Fundamental Training",{"type":803,"attrs":804},"blok",{"id":805,"body":806},"f0e7ee18-668e-47a8-af65-17f76627d7ce",[807],{"_uid":808,"image":809,"component":813},"i-88444650-4513-44b0-a04b-5ec82bd1b902",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},3426739,"Aaron Swenson Boxing Training","https://a.storyblok.com/f/115220/1380x700/bced6e5486/aaron-swenson-boxing-training.jpeg","content_image",{"type":733,"content":815},[816,818,822,828,830,834,840],{"text":817,"type":737},"This is the day-to-day routine that boxers do whether or not there is a fight going on. This includes",{"text":753,"type":737,"marks":819},[820],{"type":742,"attrs":821},{"class":7},{"text":823,"type":737,"marks":824},"footwork drills",[825],{"type":748,"attrs":826},{"href":827,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":829,"type":737},", ",{"text":739,"type":737,"marks":831},[832],{"type":742,"attrs":833},{"class":7},{"text":835,"type":737,"marks":836},"heavy bag drills",[837],{"type":748,"attrs":838},{"href":839,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"text":841,"type":737},", and strength and conditioning.",{"type":733,"content":843},[844],{"text":845,"type":737},"Here's an example of great every day training exercises:",{"type":760,"content":847},[848,866,888,917,934,948],{"type":763,"content":849},[850],{"type":733,"content":851},[852,860,864],{"text":853,"type":737,"marks":854},"Jump Rope",[855,858],{"type":748,"attrs":856},{"href":857,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"type":859},"bold",{"text":753,"type":737,"marks":861},[862],{"type":742,"attrs":863},{"class":7},{"text":865,"type":737},"- Great for footwork speed and rhythm",{"type":763,"content":867},[868,880],{"type":733,"content":869},[870,874,878],{"text":871,"type":737,"marks":872},"Box Drill",[873],{"type":859},{"text":753,"type":737,"marks":875},[876],{"type":742,"attrs":877},{"class":7},{"text":879,"type":737},"- 1 step forward, 1 step right, 1 step back, 1 step left",{"type":760,"content":881},[882],{"type":763,"content":883},[884],{"type":733,"content":885},[886],{"text":887,"type":737},"While in stance, it trains the body to keep proper form while moving.",{"type":763,"content":889},[890],{"type":733,"content":891},[892,899,903,905,909,915],{"text":893,"type":737,"marks":894},"Shadowboxing",[895,898],{"type":748,"attrs":896},{"href":897,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"type":859},{"text":753,"type":737,"marks":900},[901],{"type":742,"attrs":902},{"class":7},{"text":904,"type":737},"- Great for learning to put punches together, conditioning, ",{"text":739,"type":737,"marks":906},[907],{"type":742,"attrs":908},{"class":7},{"text":910,"type":737,"marks":911},"focusing your mind",[912],{"type":748,"attrs":913},{"href":914,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"text":916,"type":737},", and building muscle memory. If you can only do one exercise, shadowbox.",{"type":763,"content":918},[919],{"type":733,"content":920},[921,928,932],{"text":922,"type":737,"marks":923},"Heavy Bag",[924,927],{"type":748,"attrs":925},{"href":926,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"type":859},{"text":753,"type":737,"marks":929},[930],{"type":742,"attrs":931},{"class":7},{"text":933,"type":737},"- The important thing here is to treat the bag like an opponent. Move around, dodge punches, and never stay idle for long.",{"type":763,"content":935},[936],{"type":733,"content":937},[938,942,946],{"text":939,"type":737,"marks":940},"Strength and Conditioning ",[941],{"type":859},{"text":739,"type":737,"marks":943},[944],{"type":742,"attrs":945},{"class":7},{"text":947,"type":737},"- This consists of push-ups, planks, crunches, squats, and other bodyweight exercises.",{"type":763,"content":949},[950],{"type":733,"content":951},[952,959,963],{"text":953,"type":737,"marks":954},"Roadwork",[955,958],{"type":748,"attrs":956},{"href":957,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"type":859},{"text":753,"type":737,"marks":960},[961],{"type":742,"attrs":962},{"class":7},{"text":964,"type":737},"- Running and cardio are an important part of being a boxer, and while you don’t have to run every day it is good to keep a steady running schedule. I alternate between long distance (3-5 miles) and interval runs. However, nobody starts off running 3 miles. Work at your pace and you’ll work your way up naturally.",{"type":788,"attrs":966,"content":967},{"level":798},[968],{"text":969,"type":737},"Match Training",{"type":803,"attrs":971},{"id":805,"body":972},[973],{"_uid":974,"image":975,"component":813},"i-8bcb36ec-9859-4e6e-b333-9b0bee754d4e",{"id":976,"alt":977,"name":7,"focus":48,"title":977,"filename":978,"copyright":7,"fieldtype":50},3426743,"Aaron Swenson and Coach PJ Training For a Boxing Match","https://a.storyblok.com/f/115220/1380x700/78c022aa3c/aaron-swenson-and-coach-pj-training-for-a-boxing-match.jpeg",{"type":733,"content":980},[981],{"text":982,"type":737},"This is where my coach and I work together to form a plan of attack on fight night, where my coach addresses any issues I’m having, when I start to build the muscle memory I’ll need for the fight, and when I take time to understand my opponent. A breakdown of good Match Training should include:",{"type":760,"content":984},[985,999,1013],{"type":763,"content":986},[987],{"type":733,"content":988},[989,993,997],{"text":990,"type":737,"marks":991},"Coaching ",[992],{"type":859},{"text":739,"type":737,"marks":994},[995],{"type":742,"attrs":996},{"class":7},{"text":998,"type":737},"- A coach is essential for a competitive boxer. When a coach supervises drills, he can see and correct small mistakes that the fighter might not notice. Attention to detail and understanding how to improve fighters are hallmarks of great coaches.",{"type":763,"content":1000},[1001],{"type":733,"content":1002},[1003,1007,1011],{"text":1004,"type":737,"marks":1005},"Mitt Work ",[1006],{"type":859},{"text":739,"type":737,"marks":1008},[1009],{"type":742,"attrs":1010},{"class":7},{"text":1012,"type":737},"- Boxing is, at its heart, a sport of questions and answers. Your opponent throwing a long jab is a question, how you respond is an answer. Working on mitts with a coach helps you form answers to questions you expect to be asked, and is a vital step in any boxer’s training.",{"type":763,"content":1014},[1015],{"type":733,"content":1016},[1017,1021,1025],{"text":1018,"type":737,"marks":1019},"Film Study ",[1020],{"type":859},{"text":739,"type":737,"marks":1022},[1023],{"type":742,"attrs":1024},{"class":7},{"text":1026,"type":737},"- Generally, a boxer will watch any available footage of their opponent fighting in order to understand how they operate in the ring. However, if the opponent doesn’t have any footage, watching recordings of themselves fighting or training can be helpful to find holes in their game to work on.",{"type":788,"attrs":1028,"content":1029},{"level":798},[1030],{"text":1031,"type":737},"Cool Down and Recovery",{"type":803,"attrs":1033},{"id":805,"body":1034},[1035],{"_uid":1036,"image":1037,"component":813},"i-3198acd9-830c-4ee8-8c66-c9c982fe49a5",{"id":1038,"alt":1039,"name":7,"focus":48,"title":1039,"filename":1040,"copyright":7,"fieldtype":50},3426745,"Aaron Swenson Shadowboxing","https://a.storyblok.com/f/115220/1380x700/b2cbbff28f/aaron-swenson-shadowboxing.jpeg",{"type":733,"content":1042},[1043],{"text":1044,"type":737},"This section is all about resting and recovering from your intense boxing training. Overtraining is a very real and dangerous thing, so it's important to know how to cool down safely.",{"type":760,"content":1046},[1047,1092],{"type":763,"content":1048},[1049],{"type":733,"content":1050},[1051,1058,1062,1064,1068,1074,1078,1080,1084,1090],{"text":1052,"type":737,"marks":1053},"Cool Down",[1054,1057],{"type":748,"attrs":1055},{"href":1056,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"type":859},{"text":753,"type":737,"marks":1059},[1060],{"type":742,"attrs":1061},{"class":7},{"text":1063,"type":737},"- Cooling down effectively is ",{"text":739,"type":737,"marks":1065},[1066],{"type":742,"attrs":1067},{"class":7},{"text":1069,"type":737,"marks":1070},"important",[1071],{"type":748,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517#:~:text=Cooling%20down%20after%20your%20workout,it%20helps%20regulate%20blood%20flow",{"text":753,"type":737,"marks":1075},[1076],{"type":742,"attrs":1077},{"class":7},{"text":1079,"type":737},"in order to be ready to train at 100% tomorrow (especially on heavy conditioning days with long roadwork). This includes ",{"text":739,"type":737,"marks":1081},[1082],{"type":742,"attrs":1083},{"class":7},{"text":1085,"type":737,"marks":1086},"stretches",[1087],{"type":748,"attrs":1088},{"href":1089,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":1091,"type":737},", light jogs, and low-intensity shadowboxing.",{"type":763,"content":1093},[1094],{"type":733,"content":1095},[1096,1103,1107],{"text":1097,"type":737,"marks":1098},"Recovery Days",[1099,1102],{"type":748,"attrs":1100},{"href":1101,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-you-need-to-know-about-rest-days-q-a-with-coach-pj",{"type":859},{"text":753,"type":737,"marks":1104},[1105],{"type":742,"attrs":1106},{"class":7},{"text":1108,"type":737},"- It is important to take a day off the gym. Hard training seven days a week can lead to overtraining, burnout, and even injury. I usually train 6 days a week, and spend Sundays connecting with my friends and family and having fun, maybe mixing in some light yoga if I’m feeling especially stiff or sore from the training I’ve done that week. These recovery days are vital to keeping a fighter healthy and motivated during the build up to a fight and in their general training.",{"type":788,"attrs":1110,"content":1111},{"level":790},[1112],{"text":686,"type":737},{"type":803,"attrs":1114},{"id":805,"body":1115},[1116],{"_uid":1117,"image":1118,"component":813},"i-8454666e-db13-46d1-9a2c-1a861adec555",{"id":1119,"alt":1120,"name":7,"focus":48,"title":1120,"filename":1121,"copyright":7,"fieldtype":50},3426749,"Stir-Fried Vegetables","https://a.storyblok.com/f/115220/1380x700/b5f0888e16/stir-fried-vegetables.jpeg",{"type":733,"content":1123},[1124,1126,1130,1136,1140,1142,1146,1152,1153,1157],{"text":1125,"type":737},"A ",{"text":739,"type":737,"marks":1127},[1128],{"type":742,"attrs":1129},{"class":7},{"text":1131,"type":737,"marks":1132},"Boxer's Diet",[1133],{"type":748,"attrs":1134},{"href":1135,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{"text":753,"type":737,"marks":1137},[1138],{"type":742,"attrs":1139},{"class":7},{"text":1141,"type":737},"includes a combination of carbohydrates, lean proteins, and healthy fats. Carbs help fuel the high-energy needs of a boxer, while lean proteins repair and rebuild torn muscle. ",{"text":739,"type":737,"marks":1143},[1144],{"type":742,"attrs":1145},{"class":7},{"text":1147,"type":737,"marks":1148},"Healthy fats",[1149],{"type":748,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats",{"text":739,"type":737},{"text":739,"type":737,"marks":1154},[1155],{"type":742,"attrs":1156},{"class":7},{"text":1158,"type":737},"aid in recovery and help to keep your organs hearty and healthy.",{"type":733,"content":1160},[1161,1163,1167,1173],{"text":1162,"type":737},"As boxers, we also eat a lot of food--sometimes around 4,000 calories a day while in a training camp. I was raised in a foodie family, so I like to have variety in my diet even when I’m training. It’s also important to seek out the advice of a registered dietitian or nutritionist to ensure that you are adequately ",{"text":739,"type":737,"marks":1164},[1165],{"type":742,"attrs":1166},{"class":7},{"text":1168,"type":737,"marks":1169},"fueling your body",[1170],{"type":748,"attrs":1171},{"href":1172,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-nutrition-101-a-dietitian-s-guide-to-a-boxer-s-diet",{"text":1174,"type":737},", especially during your fight camp.",{"type":733,"content":1176},[1177],{"text":1178,"type":737},"Here are a few quick, delicious meals I eat during training camps that are packed with nutrients and give me everything I need to fight at one hundred percent:",{"type":788,"attrs":1180,"content":1181},{"level":798},[1182],{"text":1183,"type":737},"Dirty Rice with Beef",{"type":733,"content":1185},[1186],{"text":1187,"type":737},"This meal is a great staple and is easy to make a lot of servings of so you have something healthy to eat when you don’t feel like cooking. I use extra lean ground beef, long grain brown rice, and some mixed vegetables (fresh are best but frozen are fine). I do a nice skillet fry in a healthy oil, usually olive oil, and add seasoning to taste. The end result is a hearty, healthy meal with plenty of carbs for energy, protein for muscle care, and veggies for a vitamin boost and some flavor variety.",{"type":788,"attrs":1189,"content":1190},{"level":798},[1191],{"text":1192,"type":737},"Veggie Stir Fry",{"type":733,"content":1194},[1195],{"text":1196,"type":737},"This meal is super simple and has very little clean up. Take some bell peppers, banana peppers, broccoli, carrots (stick cut works best), some fresh garlic, and herbs and spices to taste, and throw them in a deep skillet for a stir fry. Finish with some fresh lemon juice to give it a little bit of extra citrus, and you have a great light meal for when you don’t want to pack on the carbs, but still want a filling, flavorful meal. This meal is perfect for days off from the gym.",{"type":788,"attrs":1198,"content":1199},{"level":798},[1200],{"text":1201,"type":737},"Good ol’ Sandwiches",{"type":733,"content":1203},[1204],{"text":1205,"type":737},"Classic sandwiches are my go-to rush meal if I’m late to the gym. Take some nice thick slices of whole grain bread, put a little olive oil and Italian seasoning on them, slap on some lean sliced deli meat and a little mustard, and head out the door with a good pre-workout snack. You can add cheese if you feel like cheating just a little, I won’t tell.",{"type":788,"attrs":1207,"content":1208},{"level":790},[1209],{"text":690,"type":737},{"type":803,"attrs":1211},{"id":805,"body":1212},[1213],{"_uid":1214,"image":1215,"component":813},"i-3181a313-a77d-45c4-b24a-85ae105fadc6",{"id":1216,"alt":1217,"name":7,"focus":48,"title":1217,"filename":1218,"copyright":7,"fieldtype":50},3426751,"Aaron Swenson Sitting In Boxing Gym","https://a.storyblok.com/f/115220/1380x700/efcf5fa457/aaron-swenson-sitting-in-boxing-gym.jpeg",{"type":733,"content":1220},[1221],{"text":1222,"type":737},"Motivation is something that everyone struggles with--whether they’re a world champion boxer or just someone who wants to stay in good shape. The honest answer to how I stay motivated is simple: My friends, family, and coach who are willing to drag me to the gym kicking and screaming if they have to.",{"type":733,"content":1224},[1225,1227,1231,1235,1237,1241,1247,1251],{"text":1226,"type":737},"All drama aside, the best way to stay motivated is to have a good support system, like the one at ",{"text":739,"type":737,"marks":1228},[1229],{"type":742,"attrs":1230},{"class":7},{"text":745,"type":737,"marks":1232},[1233],{"type":748,"attrs":1234},{"href":750,"uuid":48,"anchor":48,"target":751,"linktype":48},{"text":1236,"type":737},", to help you find a reason to train on the days when you’d rather stay on the couch. Whether it's awesome ",{"text":739,"type":737,"marks":1238},[1239],{"type":742,"attrs":1240},{"class":7},{"text":1242,"type":737,"marks":1243},"workout music",[1244],{"type":748,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"target":751,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-make-a-dope-workout-playlist",{"text":753,"type":737,"marks":1248},[1249],{"type":742,"attrs":1250},{"class":7},{"text":1252,"type":737},"that pumps you up, great training partners, that post-workout high, or a drive to compete, it's important to remember that your reasons to answer the bell outnumber and outmatch your reasons to throw in the towel.",{"type":788,"attrs":1254,"content":1255},{"level":798},[1256],{"text":1257,"type":737},"Related Articles",{"type":733,"content":1259},[1260,1266,1268,1273,1274,1279,1280,1286,1287],{"text":1261,"type":737,"marks":1262},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1263],{"type":748,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{"type":1267},"hard_break",{"text":1269,"type":737,"marks":1270},"Why You Should Start Shadowboxing",[1271],{"type":748,"attrs":1272},{"href":897,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1267},{"text":1275,"type":737,"marks":1276},"Boxing Footwork Drills For Beginners",[1277],{"type":748,"attrs":1278},{"href":827,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1267},{"text":1281,"type":737,"marks":1282},"How To Build a Workout In 6 Easy Steps (Boxer's Guide)",[1283],{"type":748,"attrs":1284},{"href":1285,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-build-a-workout-in-6-easy-steps-boxers-guide",{"type":1267},{"text":1288,"type":737,"marks":1289},"How To Train On a Heavy Bag: Boxing Tips",[1290],{"type":748,"attrs":1291},{"href":839,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1294,"component":118,"meta_info":1295,"meta_title":7,"block_image":1296,"cover_image":1297,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-08-02 00:00","article",{"_uid":1303,"title":657,"plugin":43,"description":1304},"00100f6b-88a9-4319-8cb4-ebeb789f6c3d","Ever wondered how a competitive boxer trains and stays in fighting shape? Here’s what an amateur boxer does each day to get ready for his next big fight.",{"id":1306,"alt":657,"name":7,"focus":48,"title":657,"filename":1307,"copyright":7,"fieldtype":50},3426737,"https://a.storyblok.com/f/115220/2400x990/3a28b29b74/life-of-a-boxer-how-a-boxer-trains-to-fight.jpeg",[],"life-of-a-boxer-how-a-boxer-trains-to-fight","blogs/life-of-a-boxer-how-a-boxer-trains-to-fight",-660,[],60887917,"9cb5fb4d-f1db-4920-a2b1-844abc14714d","2021-08-02T06:33:00.000Z",[],["Reactive",1318],[1319,1559,1740,1918,2091,2360],{"name":1320,"created_at":1321,"published_at":1322,"updated_at":1323,"id":1324,"uuid":1325,"content":1326,"slug":1550,"full_slug":1551,"sort_by_date":48,"position":1552,"tag_list":1553,"is_startpage":9,"parent_id":1313,"meta_data":48,"group_id":1555,"first_published_at":1556,"release_id":48,"lang":60,"path":1557,"alternates":1558,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1327,"faqs":1328,"title":1320,"topic":1349,"author":1364,"content":1365,"category":1532,"schedule":1540,"component":1301,"meta_info":1541,"cover_image":1545,"description":1544,"contributors":1549},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1329,1333,1337,1341,1345],{"_uid":1330,"answer":1331,"question":1332,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1334,"answer":1335,"question":1336,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1338,"answer":1339,"question":1340,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1342,"answer":1343,"question":1344,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1346,"answer":1347,"question":1348,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1350,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1362,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1351,"component":39,"meta_info":1359,"block_image":1360,"cover_image":1361,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1352,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1357,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1353,"component":118,"meta_info":1354,"meta_title":7,"block_image":1355,"cover_image":1356,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":730,"content":1366},[1367,1371,1375,1379,1392,1396,1400,1405,1418,1431,1436,1447,1451,1473,1478,1489,1502,1507,1511,1516,1528],{"type":733,"content":1368},[1369],{"text":1370,"type":737},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":733,"content":1372},[1373],{"text":1374,"type":737},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":788,"attrs":1376,"content":1377},{"level":790},[1378],{"text":1332,"type":737},{"type":733,"content":1380},[1381,1383,1390],{"text":1382,"type":737},"According to the ",{"text":1384,"type":737,"marks":1385},"Mayo Clinic",[1386],{"type":748,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"custom":1389,"target":751,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1391,"type":737},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":733,"content":1393},[1394],{"text":1395,"type":737},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":733,"content":1397},[1398],{"text":1399,"type":737},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":788,"attrs":1401,"content":1402},{"level":790},[1403],{"text":1404,"type":737},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":803,"attrs":1406},{"id":1407,"body":1408},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1409],{"url":1410,"_uid":1412,"image":1413,"component":813,"copyright_details":1417},{"id":7,"url":7,"linktype":1411,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1414,"alt":1415,"name":7,"focus":48,"title":1415,"filename":1416,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":733,"content":1419},[1420,1422,1429],{"text":1421,"type":737},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1423,"type":737,"marks":1424},"burn more calories",[1425],{"type":748,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"custom":1428,"target":751,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1430,"type":737}," even after you’re done working out.",{"type":788,"attrs":1432,"content":1433},{"level":790},[1434],{"text":1435,"type":737},"Kickboxing Is A Full Body Workout",{"type":803,"attrs":1437},{"id":1407,"body":1438},[1439],{"url":1440,"_uid":1441,"image":1442,"component":813,"copyright_details":1446},{"id":7,"url":7,"linktype":1411,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1443,"alt":1444,"name":7,"focus":48,"title":1444,"filename":1445,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":733,"content":1448},[1449],{"text":1450,"type":737},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":733,"content":1452},[1453,1455,1462,1464,1471],{"text":1454,"type":737},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1456,"type":737,"marks":1457},"all-level lower body workout",[1458],{"type":748,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"custom":1461,"target":751,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1463,"type":737}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1465,"type":737,"marks":1466},"upper body workout",[1467],{"type":748,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"custom":1470,"target":751,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1472,"type":737}," led by Flo Master.",{"type":788,"attrs":1474,"content":1475},{"level":790},[1476],{"text":1477,"type":737},"Boxing Can Be Low-Impact",{"type":803,"attrs":1479},{"id":1407,"body":1480},[1481],{"url":1482,"_uid":1483,"image":1484,"component":813,"copyright_details":1488},{"id":7,"url":7,"linktype":1411,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1485,"alt":1486,"name":7,"focus":48,"title":1486,"filename":1487,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":733,"content":1490},[1491,1493,1500],{"text":1492,"type":737},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1494,"type":737,"marks":1495},"shadowboxing",[1496],{"type":748,"attrs":1497},{"href":1498,"uuid":48,"anchor":48,"custom":1499,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1501,"type":737}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":788,"attrs":1503,"content":1504},{"level":790},[1505],{"text":1506,"type":737},"Kick Boring Cardio To The Curb",{"type":733,"content":1508},[1509],{"text":1510,"type":737},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":788,"attrs":1512,"content":1513},{"level":790},[1514],{"text":1515,"type":737},"Train Like a Fighter",{"type":733,"content":1517},[1518,1520,1526],{"text":1519,"type":737},"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":745,"type":737,"marks":1521},[1522],{"type":748,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"custom":1525,"target":751,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1527,"type":737}," 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":733,"content":1529},[1530],{"text":1531,"type":737},"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":1533,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1538,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1539,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1534,"component":118,"meta_info":1535,"meta_title":7,"block_image":1536,"cover_image":1537,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1542,"title":1543,"plugin":43,"description":1544},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1546,"alt":1547,"name":7,"focus":48,"title":1547,"filename":1548,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1554],"featured","bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z","training/{{story.slug}}",[],{"name":1560,"created_at":1561,"published_at":1562,"updated_at":1563,"id":1564,"uuid":1565,"content":1566,"slug":1733,"full_slug":1734,"sort_by_date":48,"position":1735,"tag_list":1736,"is_startpage":9,"parent_id":1313,"meta_data":48,"group_id":1737,"first_published_at":1738,"release_id":48,"lang":60,"path":1557,"alternates":1739,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1567,"faqs":1568,"title":1585,"topic":1586,"author":1601,"content":1602,"category":1717,"schedule":1725,"component":1301,"meta_info":1726,"cover_image":1729,"description":1728,"contributors":1732},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1569,1573,1577,1581],{"_uid":1570,"answer":1571,"question":1572,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1574,"answer":1575,"question":1576,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1578,"answer":1579,"question":1580,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1582,"answer":1583,"question":1584,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1587,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1599,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1588,"component":39,"meta_info":1596,"block_image":1597,"cover_image":1598,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1589,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1594,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1590,"component":118,"meta_info":1591,"meta_title":7,"block_image":1592,"cover_image":1593,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":730,"content":1603},[1604,1615,1620,1625,1637,1640,1645,1656,1659,1664,1675,1679,1683,1688,1701,1705,1714],{"type":733,"content":1605},[1606,1608,1613],{"text":1607,"type":737},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1494,"type":737,"marks":1609},[1610],{"type":748,"attrs":1611},{"href":1498,"uuid":48,"anchor":48,"custom":1612,"target":751,"linktype":13},{},{"text":1614,"type":737}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":788,"attrs":1616,"content":1617},{"level":790},[1618],{"text":1619,"type":737},"Why You Should Practice Shadowboxing With Hand Weights",{"type":788,"attrs":1621,"content":1622},{"level":798},[1623],{"text":1624,"type":737},"1. Speed",{"type":803,"attrs":1626},{"id":1627,"body":1628},"58589914-3cf9-454d-8369-7218c807f59a",[1629],{"url":1630,"_uid":1631,"image":1632,"component":813,"copyright_details":1636},{"id":7,"url":7,"linktype":1411,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1633,"alt":1634,"name":7,"focus":48,"title":1634,"filename":1635,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":733,"content":1638},[1639],{"text":1575,"type":737},{"type":788,"attrs":1641,"content":1642},{"level":798},[1643],{"text":1644,"type":737},"2. Arm Endurance",{"type":803,"attrs":1646},{"id":1627,"body":1647},[1648],{"url":1649,"_uid":1650,"image":1651,"component":813,"copyright_details":1655},{"id":7,"url":7,"linktype":1411,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1652,"alt":1653,"name":7,"focus":48,"title":1653,"filename":1654,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":733,"content":1657},[1658],{"text":1579,"type":737},{"type":788,"attrs":1660,"content":1661},{"level":798},[1662],{"text":1663,"type":737},"3. Cardiovascular Conditioning",{"type":803,"attrs":1665},{"id":1627,"body":1666},[1667],{"url":1668,"_uid":1669,"image":1670,"component":813,"copyright_details":1674},{"id":7,"url":7,"linktype":1411,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1671,"alt":1672,"name":7,"focus":48,"title":1672,"filename":1673,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":733,"content":1676},[1677],{"text":1678,"type":737},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":733,"content":1680},[1681],{"text":1682,"type":737},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":788,"attrs":1684,"content":1685},{"level":790},[1686],{"text":1687,"type":737},"Amp Up Your Training",{"type":733,"content":1689},[1690,1692,1699],{"text":1691,"type":737},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1693,"type":737,"marks":1694},"FightCamp Facebook Community",[1695],{"type":748,"attrs":1696},{"href":1697,"uuid":48,"anchor":48,"custom":1698,"target":751,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1700,"type":737}," and let me know.",{"type":788,"attrs":1702,"content":1703},{"level":790},[1704],{"text":1515,"type":737},{"type":733,"content":1706},[1707,1708,1713],{"text":1519,"type":737},{"text":745,"type":737,"marks":1709},[1710],{"type":748,"attrs":1711},{"href":1524,"uuid":48,"anchor":48,"custom":1712,"target":751,"linktype":13},{},{"text":1527,"type":737},{"type":733,"content":1715},[1716],{"text":1531,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1719,"component":118,"meta_info":1720,"meta_title":7,"block_image":1721,"cover_image":1722,"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},[],[],"2023-01-16 00:00",{"_uid":1727,"title":1585,"plugin":43,"description":1728},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1730,"alt":1560,"name":7,"focus":48,"title":1560,"filename":1731,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1554],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1741,"created_at":1742,"published_at":1743,"updated_at":1744,"id":1745,"uuid":1746,"content":1747,"slug":1912,"full_slug":1913,"sort_by_date":48,"position":1914,"tag_list":1915,"is_startpage":9,"parent_id":1313,"meta_data":48,"group_id":1916,"first_published_at":1743,"release_id":48,"lang":60,"path":1557,"alternates":1917,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1748,"faqs":1749,"title":1741,"topic":1758,"author":712,"content":1773,"category":1893,"schedule":1901,"component":1301,"meta_info":1902,"cover_image":1906,"description":1910,"contributors":1911},"c6387572-343f-40bf-8172-852035367c90",[1750,1754],{"_uid":1751,"answer":1752,"question":1753,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1755,"answer":1756,"question":1757,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1759,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1771,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1760,"component":39,"meta_info":1768,"block_image":1769,"cover_image":1770,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1761,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1766,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1767,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1762,"component":118,"meta_info":1763,"meta_title":7,"block_image":1764,"cover_image":1765,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":1774},[1775,1780,1783,1788,1793,1797,1802,1806,1811,1824,1829,1842,1847,1851,1856,1867,1872,1876,1880,1890],{"type":788,"attrs":1776,"content":1777},{"level":790},[1778],{"text":1779,"type":737},"Boxing Gym Culture",{"type":733,"content":1781},[1782],{"text":1756,"type":737},{"type":788,"attrs":1784,"content":1785},{"level":790},[1786],{"text":1787,"type":737},"What Are the Basic Boxing Gym Rules? ",{"type":788,"attrs":1789,"content":1790},{"level":798},[1791],{"text":1792,"type":737},"Yes Coach, No Coach",{"type":733,"content":1794},[1795],{"text":1796,"type":737},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":788,"attrs":1798,"content":1799},{"level":798},[1800],{"text":1801,"type":737},"Sharing is Caring",{"type":733,"content":1803},[1804],{"text":1805,"type":737},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":788,"attrs":1807,"content":1808},{"level":798},[1809],{"text":1810,"type":737},"Keep it Clean",{"type":733,"content":1812},[1813,1815,1822],{"text":1814,"type":737},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1816,"type":737,"marks":1817},"clean it off.",[1818],{"type":748,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"custom":1821,"target":751,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1823,"type":737}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":788,"attrs":1825,"content":1826},{"level":798},[1827],{"text":1828,"type":737},"No Killers in Sparring",{"type":733,"content":1830},[1831,1833,1840],{"text":1832,"type":737},"In most boxing gym workouts you will find yourself ",{"text":1834,"type":737,"marks":1835},"sparring",[1836],{"type":748,"attrs":1837},{"href":1838,"uuid":48,"anchor":48,"custom":1839,"target":751,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1841,"type":737},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":788,"attrs":1843,"content":1844},{"level":798},[1845],{"text":1846,"type":737},"Don’t Dump Your Weights",{"type":733,"content":1848},[1849],{"text":1850,"type":737},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":788,"attrs":1852,"content":1853},{"level":798},[1854],{"text":1855,"type":737},"Leave the Weightcut Fighter Alone",{"type":733,"content":1857},[1858,1860,1865],{"text":1859,"type":737},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1861,"type":737,"marks":1862},"leave them alone.",[1863],{"type":1864},"italic",{"text":1866,"type":737}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":788,"attrs":1868,"content":1869},{"level":798},[1870],{"text":1871,"type":737},"The Golden Rule",{"type":733,"content":1873},[1874],{"text":1875,"type":737},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":788,"attrs":1877,"content":1878},{"level":790},[1879],{"text":1515,"type":737},{"type":733,"content":1881},[1882,1883,1888],{"text":1519,"type":737},{"text":745,"type":737,"marks":1884},[1885],{"type":748,"attrs":1886},{"href":1524,"uuid":48,"anchor":48,"custom":1887,"target":751,"linktype":13},{},{"text":1889,"type":737}," 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":733,"content":1891},[1892],{"text":1531,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1894,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1899,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1895,"component":118,"meta_info":1896,"meta_title":7,"block_image":1897,"cover_image":1898,"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},[],[],"2023-01-25 00:00",{"_uid":1903,"title":1904,"plugin":43,"description":1905},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1907,"alt":1908,"name":7,"focus":7,"title":1908,"filename":1909,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1554],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1919,"created_at":1920,"published_at":1921,"updated_at":1922,"id":1923,"uuid":1924,"content":1925,"slug":2085,"full_slug":2086,"sort_by_date":48,"position":2087,"tag_list":2088,"is_startpage":9,"parent_id":1313,"meta_data":48,"group_id":2089,"first_published_at":1921,"release_id":48,"lang":60,"path":1557,"alternates":2090,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1926,"faqs":1927,"title":1919,"topic":1944,"author":712,"content":1959,"category":2066,"schedule":2074,"component":1301,"meta_info":2075,"cover_image":2079,"description":2083,"contributors":2084},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1928,1932,1936,1940],{"_uid":1929,"answer":1930,"question":1931,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1933,"answer":1934,"question":1935,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1937,"answer":1938,"question":1939,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1941,"answer":1942,"question":1943,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1945,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1957,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1946,"component":39,"meta_info":1954,"block_image":1955,"cover_image":1956,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1947,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1952,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1953,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1948,"component":118,"meta_info":1949,"meta_title":7,"block_image":1950,"cover_image":1951,"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":730,"content":1960},[1961,1965,1970,1989,1994,1998,2003,2006,2011,2022,2027,2040,2045,2049,2053,2062],{"type":733,"content":1962},[1963],{"text":1964,"type":737},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":788,"attrs":1966,"content":1967},{"level":790},[1968],{"text":1969,"type":737},"Practice, Practice, Practice",{"type":733,"content":1971},[1972,1974,1978,1980,1987],{"text":1973,"type":737},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1975,"type":737,"marks":1976},"always",[1977],{"type":1864},{"text":1979,"type":737}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1981,"type":737,"marks":1982},"mirror",[1983],{"type":748,"attrs":1984},{"href":1985,"uuid":48,"anchor":48,"custom":1986,"target":751,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1988,"type":737}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":788,"attrs":1990,"content":1991},{"level":798},[1992],{"text":1993,"type":737},"Shoulder Touch Drill",{"type":733,"content":1995},[1996],{"text":1997,"type":737},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":788,"attrs":1999,"content":2000},{"level":798},[2001],{"text":2002,"type":737},"Cobra Bag",{"type":733,"content":2004},[2005],{"text":1934,"type":737},{"type":788,"attrs":2007,"content":2008},{"level":798},[2009],{"text":2010,"type":737},"Sparring",{"type":733,"content":2012},[2013,2015,2020],{"text":2014,"type":737},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2010,"type":737,"marks":2016},[2017],{"type":748,"attrs":2018},{"href":1838,"uuid":48,"anchor":48,"custom":2019,"target":751,"linktype":13},{},{"text":2021,"type":737}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":788,"attrs":2023,"content":2024},{"level":798},[2025],{"text":2026,"type":737},"“Free flow” mitt work",{"type":733,"content":2028},[2029,2031,2038],{"text":2030,"type":737},"Free flow ",{"text":2032,"type":737,"marks":2033},"mitt work",[2034],{"type":748,"attrs":2035},{"href":2036,"uuid":48,"anchor":48,"custom":2037,"target":751,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2039,"type":737}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":788,"attrs":2041,"content":2042},{"level":798},[2043],{"text":2044,"type":737},"Think Fast",{"type":733,"content":2046},[2047],{"text":2048,"type":737},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":788,"attrs":2050,"content":2051},{"level":790},[2052],{"text":1515,"type":737},{"type":733,"content":2054},[2055,2056,2061],{"text":1519,"type":737},{"text":745,"type":737,"marks":2057},[2058],{"type":748,"attrs":2059},{"href":1524,"uuid":48,"anchor":48,"custom":2060,"target":751,"linktype":13},{},{"text":1889,"type":737},{"type":733,"content":2063},[2064],{"text":2065,"type":737},"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":2067,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2072,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2073,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2068,"component":118,"meta_info":2069,"meta_title":7,"block_image":2070,"cover_image":2071,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2076,"title":2077,"plugin":43,"description":2078},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2080,"alt":2081,"name":7,"focus":7,"title":2081,"filename":2082,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1554],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2092,"created_at":2093,"published_at":2094,"updated_at":2095,"id":2096,"uuid":2097,"content":2098,"slug":2354,"full_slug":2355,"sort_by_date":48,"position":2356,"tag_list":2357,"is_startpage":9,"parent_id":1313,"meta_data":48,"group_id":2358,"first_published_at":2094,"release_id":48,"lang":60,"path":1557,"alternates":2359,"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":2099,"faqs":2100,"title":2092,"topic":2121,"author":2136,"content":2137,"category":2335,"schedule":2343,"component":1301,"meta_info":2344,"cover_image":2348,"description":2352,"contributors":2353},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2101,2105,2109,2113,2117],{"_uid":2102,"answer":2103,"question":2104,"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":2106,"answer":2107,"question":2108,"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":2110,"answer":2111,"question":2112,"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":2114,"answer":2115,"question":2116,"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":2118,"answer":2119,"question":2120,"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":2122,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2134,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2123,"component":39,"meta_info":2131,"block_image":2132,"cover_image":2133,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2124,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2129,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2130,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2125,"component":118,"meta_info":2126,"meta_title":7,"block_image":2127,"cover_image":2128,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":730,"content":2138},[2139,2154,2158,2162,2166,2170,2174,2177,2182,2187,2201,2206,2210,2215,2219,2224,2238,2242,2246,2259,2273,2277,2281,2295,2300,2304,2318,2322,2332],{"type":733,"content":2140},[2141,2143,2152],{"text":2142,"type":737},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2144,"type":737,"marks":2145},"interval training",[2146,2150],{"type":748,"attrs":2147},{"href":2148,"uuid":48,"anchor":48,"custom":2149,"target":751,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2151},"underline",{"text":2153,"type":737}," 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":733,"content":2155},[2156],{"text":2157,"type":737},"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":788,"attrs":2159,"content":2160},{"level":790},[2161],{"text":2104,"type":737},{"type":733,"content":2163},[2164],{"text":2165,"type":737},"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":733,"content":2167},[2168],{"text":2169,"type":737},"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":788,"attrs":2171,"content":2172},{"level":790},[2173],{"text":2108,"type":737},{"type":733,"content":2175},[2176],{"text":2107,"type":737},{"type":788,"attrs":2178,"content":2179},{"level":790},[2180],{"text":2181,"type":737},"Unique Benefits of HIIT",{"type":788,"attrs":2183,"content":2184},{"level":798},[2185],{"text":2186,"type":737},"Maximum Effectiveness in Less Time",{"type":733,"content":2188},[2189,2191,2199],{"text":2190,"type":737},"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":2192,"type":737,"marks":2193},"25-30% more calories",[2194,2198],{"type":748,"attrs":2195},{"href":2196,"uuid":48,"anchor":48,"custom":2197,"target":751,"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":2151},{"text":2200,"type":737}," 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":788,"attrs":2202,"content":2203},{"level":798},[2204],{"text":2205,"type":737},"Tones Muscle",{"type":733,"content":2207},[2208],{"text":2209,"type":737},"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":788,"attrs":2211,"content":2212},{"level":798},[2213],{"text":2214,"type":737},"Adds Variety",{"type":733,"content":2216},[2217],{"text":2218,"type":737},"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":788,"attrs":2220,"content":2221},{"level":798},[2222],{"text":2223,"type":737},"Improves Cardiovascular Health",{"type":733,"content":2225},[2226,2228,2236],{"text":2227,"type":737},"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":2229,"type":737,"marks":2230},"greater improvements in blood pressure",[2231,2235],{"type":748,"attrs":2232},{"href":2233,"uuid":48,"anchor":48,"custom":2234,"target":751,"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":2151},{"text":2237,"type":737}," and blood sugar than moderate-intensity workouts. ",{"type":788,"attrs":2239,"content":2240},{"level":790},[2241],{"text":2116,"type":737},{"type":733,"content":2243},[2244],{"text":2245,"type":737},"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":733,"content":2247},[2248,2250,2257],{"text":2249,"type":737},"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":2251,"type":737,"marks":2252},"roadwork",[2253,2256],{"type":748,"attrs":2254},{"href":957,"uuid":48,"anchor":48,"custom":2255,"target":751,"linktype":13},{},{"type":2151},{"text":2258,"type":737},", 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":733,"content":2260},[2261,2263,2271],{"text":2262,"type":737},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2264,"type":737,"marks":2265},"HIIT jump rope workout",[2266,2270],{"type":748,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"custom":2269,"target":751,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2151},{"text":2272,"type":737}," for a full-body cardio blast in just minutes.",{"type":788,"attrs":2274,"content":2275},{"level":790},[2276],{"text":2120,"type":737},{"type":733,"content":2278},[2279],{"text":2280,"type":737},"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":733,"content":2282},[2283,2285,2293],{"text":2284,"type":737},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2286,"type":737,"marks":2287},"10 minutes of HIIT boxing",[2288,2292],{"type":748,"attrs":2289},{"href":2290,"uuid":48,"anchor":48,"custom":2291,"target":751,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2151},{"text":2294,"type":737}," and feel the difference with just one workout.",{"type":788,"attrs":2296,"content":2297},{"level":790},[2298],{"text":2299,"type":737},"Hit With HIIT",{"type":733,"content":2301},[2302],{"text":2303,"type":737},"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":733,"content":2305},[2306,2308,2316],{"text":2307,"type":737},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2309,"type":737,"marks":2310},"FightCamp’s extensive library of HIIT workouts",[2311,2315],{"type":748,"attrs":2312},{"href":2313,"uuid":48,"anchor":48,"custom":2314,"target":751,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2151},{"text":2317,"type":737},"!",{"type":788,"attrs":2319,"content":2320},{"level":790},[2321],{"text":1515,"type":737},{"type":733,"content":2323},[2324,2325,2331],{"text":1519,"type":737},{"text":745,"type":737,"marks":2326},[2327,2330],{"type":748,"attrs":2328},{"href":1524,"uuid":48,"anchor":48,"custom":2329,"target":751,"linktype":13},{},{"type":2151},{"text":1527,"type":737},{"type":733,"content":2333},[2334],{"text":2065,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2336,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2341,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2342,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2337,"component":118,"meta_info":2338,"meta_title":7,"block_image":2339,"cover_image":2340,"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":2345,"title":2346,"plugin":43,"description":2347},"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":2349,"alt":2350,"name":7,"focus":7,"title":2350,"filename":2351,"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,[1554],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2361,"created_at":2362,"published_at":2363,"updated_at":2364,"id":2365,"uuid":2366,"content":2367,"slug":2699,"full_slug":2700,"sort_by_date":48,"position":2701,"tag_list":2702,"is_startpage":9,"parent_id":1313,"meta_data":48,"group_id":2703,"first_published_at":2704,"release_id":48,"lang":60,"path":1557,"alternates":2705,"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":2368,"faqs":2369,"title":2361,"topic":2382,"author":2397,"content":2398,"category":2680,"schedule":2688,"component":1301,"meta_info":2689,"cover_image":2693,"description":2697,"contributors":2698},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2370,2374,2378],{"_uid":2371,"answer":2372,"question":2373,"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":2375,"answer":2376,"question":2377,"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":2379,"answer":2380,"question":2381,"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":2383,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2395,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2384,"component":39,"meta_info":2392,"block_image":2393,"cover_image":2394,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2385,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2390,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2386,"component":118,"meta_info":2387,"meta_title":7,"block_image":2388,"cover_image":2389,"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":730,"content":2399},[2400,2413,2417,2429,2434,2439,2469,2474,2501,2506,2528,2533,2555,2560,2582,2587,2614,2619,2635,2639,2663,2667,2677],{"type":733,"content":2401},[2402,2404,2411],{"text":2403,"type":737},"Post-workout ",{"text":1085,"type":737,"marks":2405},[2406,2410],{"type":748,"attrs":2407},{"href":2408,"uuid":48,"anchor":48,"custom":2409,"target":751,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2151},{"text":2412,"type":737}," 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":788,"attrs":2414,"content":2415},{"level":790},[2416],{"text":2373,"type":737},{"type":733,"content":2418},[2419,2427],{"text":2420,"type":737,"marks":2421},"Research",[2422,2426],{"type":748,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":751,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2151},{"text":2428,"type":737}," 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":788,"attrs":2430,"content":2431},{"level":790},[2432],{"text":2433,"type":737},"7 Stretches to Help You Recover Post-Workout",{"type":788,"attrs":2435,"content":2436},{"level":798},[2437],{"text":2438,"type":737},"Shoulder Flossing",{"type":2440,"attrs":2441,"content":2444},"ordered_list",{"order":2442},{"order":2443},1,[2445,2451,2457,2463],{"type":763,"content":2446},[2447],{"type":733,"content":2448},[2449],{"text":2450,"type":737},"Start in a standing position.",{"type":763,"content":2452},[2453],{"type":733,"content":2454},[2455],{"text":2456,"type":737},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":763,"content":2458},[2459],{"type":733,"content":2460},[2461],{"text":2462,"type":737},"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":763,"content":2464},[2465],{"type":733,"content":2466},[2467],{"text":2468,"type":737},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":788,"attrs":2470,"content":2471},{"level":798},[2472],{"text":2473,"type":737},"World's Greatest Stretch ",{"type":2440,"attrs":2475,"content":2476},{"order":2443},[2477,2483,2489,2495],{"type":763,"content":2478},[2479],{"type":733,"content":2480},[2481],{"text":2482,"type":737},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":763,"content":2484},[2485],{"type":733,"content":2486},[2487],{"text":2488,"type":737},"Next to the left hand, raise the left hand to the sky. ",{"type":763,"content":2490},[2491],{"type":733,"content":2492},[2493],{"text":2494,"type":737},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":763,"content":2496},[2497],{"type":733,"content":2498},[2499],{"text":2500,"type":737},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":788,"attrs":2502,"content":2503},{"level":798},[2504],{"text":2505,"type":737},"Kneeling Quad/Hip Flexor Stretch",{"type":2440,"attrs":2507,"content":2509},{"order":2508},{"order":2443},[2510,2516,2522],{"type":763,"content":2511},[2512],{"type":733,"content":2513},[2514],{"text":2515,"type":737},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":763,"content":2517},[2518],{"type":733,"content":2519},[2520],{"text":2521,"type":737},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":763,"content":2523},[2524],{"type":733,"content":2525},[2526],{"text":2527,"type":737},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":788,"attrs":2529,"content":2530},{"level":798},[2531],{"text":2532,"type":737},"Cat/Cow",{"type":2440,"attrs":2534,"content":2536},{"order":2535},{"order":2443},[2537,2543,2549],{"type":763,"content":2538},[2539],{"type":733,"content":2540},[2541],{"text":2542,"type":737},"Start on all fours, neutral spine. ",{"type":763,"content":2544},[2545],{"type":733,"content":2546},[2547],{"text":2548,"type":737},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":763,"content":2550},[2551],{"type":733,"content":2552},[2553],{"text":2554,"type":737},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":788,"attrs":2556,"content":2557},{"level":798},[2558],{"text":2559,"type":737},"Thread the Needle",{"type":2440,"attrs":2561,"content":2563},{"order":2562},{"order":2443},[2564,2570,2576],{"type":763,"content":2565},[2566],{"type":733,"content":2567},[2568],{"text":2569,"type":737},"Start on all fours. ",{"type":763,"content":2571},[2572],{"type":733,"content":2573},[2574],{"text":2575,"type":737},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":763,"content":2577},[2578],{"type":733,"content":2579},[2580],{"text":2581,"type":737},"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":788,"attrs":2583,"content":2584},{"level":798},[2585],{"text":2586,"type":737},"Thread the Needle With a Twist ",{"type":2440,"attrs":2588,"content":2590},{"order":2589},{"order":2443},[2591,2596,2602,2608],{"type":763,"content":2592},[2593],{"type":733,"content":2594},[2595],{"text":2569,"type":737},{"type":763,"content":2597},[2598],{"type":733,"content":2599},[2600],{"text":2601,"type":737},"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":763,"content":2603},[2604],{"type":733,"content":2605},[2606],{"text":2607,"type":737},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":763,"content":2609},[2610],{"type":733,"content":2611},[2612],{"text":2613,"type":737},"Return to the starting position.",{"type":788,"attrs":2615,"content":2616},{"level":798},[2617],{"text":2618,"type":737},"Scorpion Stretch (Prone) ",{"type":2440,"attrs":2620,"content":2622},{"order":2621},{"order":2443},[2623,2629],{"type":763,"content":2624},[2625],{"type":733,"content":2626},[2627],{"text":2628,"type":737},"Begin lying down, arms out in T. ",{"type":763,"content":2630},[2631],{"type":733,"content":2632},[2633],{"text":2634,"type":737},"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":788,"attrs":2636,"content":2637},{"level":790},[2638],{"text":2381,"type":737},{"type":733,"content":2640},[2641,2643,2651,2653,2661],{"text":2642,"type":737},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2644,"type":737,"marks":2645},"range of motion improvements",[2646,2650],{"type":748,"attrs":2647},{"href":2648,"uuid":48,"anchor":48,"custom":2649,"target":751,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2151},{"text":2652,"type":737},". 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":2654,"type":737,"marks":2655},"Studies",[2656,2660],{"type":748,"attrs":2657},{"href":2658,"uuid":48,"anchor":48,"custom":2659,"target":751,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2151},{"text":2662,"type":737}," 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":788,"attrs":2664,"content":2665},{"level":790},[2666],{"text":1515,"type":737},{"type":733,"content":2668},[2669,2670,2676],{"text":1519,"type":737},{"text":745,"type":737,"marks":2671},[2672,2675],{"type":748,"attrs":2673},{"href":1524,"uuid":48,"anchor":48,"custom":2674,"target":751,"linktype":13},{},{"type":2151},{"text":1889,"type":737},{"type":733,"content":2678},[2679],{"text":1531,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2682,"component":118,"meta_info":2683,"meta_title":7,"block_image":2684,"cover_image":2685,"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":2690,"title":2691,"plugin":43,"description":2692},"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":2694,"alt":2695,"name":7,"focus":7,"title":2695,"filename":2696,"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,[1554],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1301,"created_at":2707,"published_at":2708,"updated_at":2709,"id":2710,"uuid":2711,"content":2712,"slug":1301,"full_slug":2733,"sort_by_date":48,"position":446,"tag_list":2734,"is_startpage":9,"parent_id":2735,"meta_data":48,"group_id":2736,"first_published_at":2737,"release_id":48,"lang":60,"path":7,"alternates":2738,"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":2713,"component":2714,"meta_info":2715,"custom_content_list":2717},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2716,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2718,2723,2728],{"_uid":2719,"label":2720,"value":2721,"dev_id":2722,"component":737},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2724,"label":2725,"value":2726,"dev_id":2727,"component":737},"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":2729,"label":2730,"value":2731,"dev_id":2732,"component":737},"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",[],1785892860160]