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Why? Because it’s fun! Because it’s good for you! Because a pre-Thanksgiving workout will help you digest your big holiday meal, and combat feelings of guilt, stress, and fatigue. ","Should you exercise during Thanksgiving?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a1f569d3-f787-40fd-9f46-1c86961297f2","The holidays are special. Your holiday workout should be, too! We’re giving you ways to enjoy your time with friends, family, and food, and keep you on track with your fitness goals. \n\nStart Your Day With Movement\nThe best way to ensure you get your workout in during a busy holiday is to get it done early! If morning workouts aren’t your thing, try a gentle walk around the block first thing after you wake up to get your blood pumping. An object in motion tends to stay in motion – starting your day off with any kind of movement, no matter how brief or easy, will increase your chances of sticking to your workout goals for the day. \n\nCheck for Local Thanksgiving Day Workouts\nMany running clubs, nonprofits, and boxing gyms offer free or donation-based Thanksgiving workouts for the community. These events are often casual and social, so take the opportunity to try a workout outside of your comfort zone (Low stakes! Fun vibes!). Sometimes they ask for canned food or clothing donations for folks in need, and sometimes you just walk in ready to work out. \n\nStay Connected for Your Fitness Routine\nEven though traditional gyms might be closed for Thanksgiving, connected fitness programs are open and ready to help you fit in some Thanksgiving exercises. Online training apps, like FightCamp, are great to fit a workout in whenever and wherever you may be traveling to. So there is really no excuse to not stick to your fitness routine. \n\nEstablish the 5K Challenge\nMaintaining your fitness routine during the holidays is tricky, especially if you’re traveling. Plus, it can be hard to find “me time” when you’re with your family. So why not work out together? Challenge your family to do a 5K Turkey Trot on Thanksgiving Day — run a 5K, walk a 5K, or bike a 5K. It’s not a race (but you can make it one!), just an easy way to get outside, get your Thanksgiving workout in, and spend time with the people you’re most thankful for.","How do you work out on Thanksgiving Day?",{"_uid":676,"answer":677,"question":678,"component":670},"154f01ac-c08f-4614-a72f-9c27b2cc4f42","Working out together is a healthy, invigorating way to spend time with family and build strong muscles, strong minds, and strong relationships. Thanksgiving-themed workouts are a fun activity for kids, too! Here are three zero-equipment, free Thanksgiving-themed workout ideas:\n\nSpeed Chores!\nThanksgiving means Turkey, football, pie, cooking, and…cleaning. But the hosting prep doesn’t have to be drudgery! Write out each person’s to-do list, set a timer, blast some music, and go! If you have a fitness wearable or heart rate monitor, you can make it a fun competition to see who burns the most calories!\n\nGo for a Walk or Hike\nPick a local hiking trail, hill, or park, and get the whole family out for a walk. What makes this a tradition? Make the route your Thanksgiving Day Route and mark it by ending the walk with a holiday treat like hot chocolate or homemade brown sugar cookies. \n\nTrain Together\nIf you or a family member trains in a specific sport like boxing, basketball, or dance, set aside an hour on Thanksgiving for that person to “train” the rest of the family. If you box with FightCamp, for example, teach your family the 6 basic punches and let them practice on a heavy bag or with pads. Teaching each other new skills deepens interpersonal bonds. \n\nFootball Commercial Challenge\nIf your family watches the game on Thanksgiving, you can sneak in mini-workouts during the commercials. Try an AMRAP (As Many Reps As Possible) style workout and see how many Thanksgiving exercises you can knock out before the commercial ends. Keep the workout accessible to all ages and fitness levels by sticking to simple calisthenics like push-ups, crunches, mountain climbers, and lunges/squats.","How can I make Thanksgiving fitness a holiday tradition?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":680,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":711,"full_slug":712,"sort_by_date":48,"position":392,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":716,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":709,"social_link_instagram":710,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":719,"content":720},"doc",[721,729,746,751,755,761,765,770,774,779,792,797,801,806,810,815,828,833,846,851,864,869,882,887,899],{"type":722,"attrs":723,"content":725},"heading",{"level":724},2,[726],{"text":727,"type":728},"Should You Exercise During Thanksgiving?","text",{"type":730,"content":731},"paragraph",[732,734,744],{"text":733,"type":728},"Short answer - Yes! Why? Because it’s fun! Because it’s good for you! Because a pre-Thanksgiving workout will help you digest your big ",{"text":735,"type":728,"marks":736},"holiday meal",[737,742],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-holiday-eating-tips-to-make-thanksgiving-healthier","_blank",{"type":743},"underline",{"text":745,"type":728},", and combat feelings of guilt, stress, and fatigue. ",{"type":722,"attrs":747,"content":748},{"level":724},[749],{"text":750,"type":728},"How To Work Out On Thanksgiving Day",{"type":730,"content":752},[753],{"text":754,"type":728},"The holidays are special. Your holiday workout should be, too! We’re giving you ways to enjoy your time with friends, family, and food, and keep you on track with your fitness goals. ",{"type":722,"attrs":756,"content":758},{"level":757},3,[759],{"text":760,"type":728},"Start Your Day With Movement",{"type":730,"content":762},[763],{"text":764,"type":728},"The best way to ensure you get your workout in during a busy holiday is to get it done early! If morning workouts aren’t your thing, try a gentle walk around the block first thing after you wake up to get your blood pumping. An object in motion tends to stay in motion – starting your day off with any kind of movement, no matter how brief or easy, will increase your chances of sticking to your workout goals for the day. ",{"type":722,"attrs":766,"content":767},{"level":757},[768],{"text":769,"type":728},"Check for Local Thanksgiving Day Workouts",{"type":730,"content":771},[772],{"text":773,"type":728},"Many running clubs, nonprofits, and boxing gyms offer free or donation-based Thanksgiving workouts for the community. These events are often casual and social, so take the opportunity to try a workout outside of your comfort zone (Low stakes! Fun vibes!). Sometimes they ask for canned food or clothing donations for folks in need, and sometimes you just walk in ready to work out. ",{"type":722,"attrs":775,"content":776},{"level":757},[777],{"text":778,"type":728},"Stay Connected for Your Fitness Routine",{"type":730,"content":780},[781,783,790],{"text":782,"type":728},"Even though traditional gyms might be closed for Thanksgiving, connected fitness programs are open and ready to help you fit in some Thanksgiving exercises. Online training apps, like ",{"text":784,"type":728,"marks":785},"FightCamp",[786,789],{"type":738,"attrs":787},{"href":788,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":743},{"text":791,"type":728},", are great to fit a workout in whenever and wherever you may be traveling to. So there is really no excuse to not stick to your fitness routine. ",{"type":722,"attrs":793,"content":794},{"level":757},[795],{"text":796,"type":728},"Establish the 5K Challenge",{"type":730,"content":798},[799],{"text":800,"type":728},"Maintaining your fitness routine during the holidays is tricky, especially if you’re traveling. Plus, it can be hard to find “me time” when you’re with your family. So why not work out together? Challenge your family to do a 5K Turkey Trot on Thanksgiving Day — run a 5K, walk a 5K, or bike a 5K. It’s not a race (but you can make it one!), just an easy way to get outside, get your Thanksgiving workout in, and spend time with the people you’re most thankful for.",{"type":722,"attrs":802,"content":803},{"level":724},[804],{"text":805,"type":728},"Make Thanksgiving Fitness a Holiday Tradition",{"type":730,"content":807},[808],{"text":809,"type":728},"Working out together is a healthy, invigorating way to spend time with family and build strong muscles, strong minds, and strong relationships. Thanksgiving-themed workouts are a fun activity for kids, too! Here are three zero-equipment, free Thanksgiving-themed workout ideas:",{"type":722,"attrs":811,"content":812},{"level":757},[813],{"text":814,"type":728},"Speed Chores!",{"type":730,"content":816},[817,819,826],{"text":818,"type":728},"Thanksgiving means Turkey, football, pie, ",{"text":820,"type":728,"marks":821},"cooking",[822,825],{"type":738,"attrs":823},{"href":824,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"type":743},{"text":827,"type":728},", and…cleaning. But the hosting prep doesn’t have to be drudgery! Write out each person’s to-do list, set a timer, blast some music, and go! If you have a fitness wearable or heart rate monitor, you can make it a fun competition to see who burns the most calories!",{"type":722,"attrs":829,"content":830},{"level":757},[831],{"text":832,"type":728},"Go for a Walk or Hike",{"type":730,"content":834},[835,837,844],{"text":836,"type":728},"Pick a local hiking trail, hill, or park, and get the whole family out for a walk. What makes this a tradition? Make the route your Thanksgiving Day Route and mark it by ending the walk with a holiday treat like hot chocolate or homemade ",{"text":838,"type":728,"marks":839},"brown sugar cookies",[840,843],{"type":738,"attrs":841},{"href":842,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/tis-the-season-to-be-healthy-holiday-snacks",{"type":743},{"text":845,"type":728},". ",{"type":722,"attrs":847,"content":848},{"level":757},[849],{"text":850,"type":728},"Train Together",{"type":730,"content":852},[853,855,862],{"text":854,"type":728},"If you or a family member trains in a specific sport like boxing, basketball, or dance, set aside an hour on Thanksgiving for that person to “train” the rest of the family. If you box with FightCamp, for example, teach your family the ",{"text":856,"type":728,"marks":857},"6 basic punches",[858,861],{"type":738,"attrs":859},{"href":860,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches",{"type":743},{"text":863,"type":728}," and let them practice on a heavy bag or with pads. Teaching each other new skills deepens interpersonal bonds. ",{"type":722,"attrs":865,"content":866},{"level":757},[867],{"text":868,"type":728},"Football Commercial Challenge",{"type":730,"content":870},[871,873,880],{"text":872,"type":728},"If your family watches the game on Thanksgiving, you can sneak in mini-workouts during the commercials. Try an ",{"text":874,"type":728,"marks":875},"AMRAP",[876,879],{"type":738,"attrs":877},{"href":878,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"type":743},{"text":881,"type":728}," (As Many Reps As Possible) style workout and see how many Thanksgiving exercises you can knock out before the commercial ends. Keep the workout accessible to all ages and fitness levels by sticking to simple calisthenics like push-ups, crunches, mountain climbers, and lunges/squats.",{"type":722,"attrs":883,"content":884},{"level":724},[885],{"text":886,"type":728},"Stay Fit Like a Fighter on Thanksgiving Day",{"type":730,"content":888},[889,891,897],{"text":890,"type":728},"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":784,"type":728,"marks":892},[893,896],{"type":738,"attrs":894},{"href":895,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":743},{"text":898,"type":728}," 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":730,"content":900},[901],{"text":902,"type":728},"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":904,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":905,"component":118,"meta_info":906,"meta_title":7,"block_image":907,"cover_image":908,"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},[],[],"2022-11-18 00:00","article",{"_uid":914,"title":915,"plugin":43,"description":916},"8818fee4-bb2d-49eb-ad09-b60006b7495d","Pre-Thanksgiving Workout Guide | FightCamp","Thanksgiving is about enjoying time with family, friends, food, & fitness?! Follow our tips for sticking with your workout goals if you're home or traveling. ",{"id":918,"alt":919,"name":7,"focus":7,"title":919,"filename":920,"copyright":7,"fieldtype":50,"is_external_url":9},6410717,"FightCamp - Pre-Thanksgiving Workout Guide","https://a.storyblok.com/f/115220/2400x990/7eba29035d/pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal.png",[],"pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal","blogs/pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal",-5400,[926],"featured",60887917,"2b83f674-ac85-4058-af77-ee4f4547fcfd","2022-11-18T14:50:09.235Z","training/{{story.slug}}",[],["Reactive",933],[934,1175,1395,1631,1872,2293],{"name":935,"created_at":936,"published_at":937,"updated_at":938,"id":939,"uuid":940,"content":941,"slug":1168,"full_slug":1169,"sort_by_date":48,"position":1170,"tag_list":1171,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1172,"first_published_at":1173,"release_id":48,"lang":60,"path":930,"alternates":1174,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":942,"faqs":943,"title":935,"topic":952,"author":700,"content":967,"category":1149,"schedule":1157,"component":912,"meta_info":1158,"cover_image":1162,"description":1166,"contributors":1167},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[944,948],{"_uid":945,"answer":946,"question":947,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":949,"answer":950,"question":951,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":953,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":965,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":954,"component":39,"meta_info":962,"block_image":963,"cover_image":964,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":955,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":956,"component":118,"meta_info":957,"meta_title":7,"block_image":958,"cover_image":959,"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":719,"content":968},[969,974,978,983,987,992,996,1024,1029,1033,1038,1042,1047,1051,1056,1069,1074,1087,1092,1096,1101,1105,1110,1114,1119,1123,1128,1132,1137],{"type":722,"attrs":970,"content":971},{"level":724},[972],{"text":973,"type":728},"Staying Safe While Exercising in the Cold",{"type":730,"content":975},[976],{"text":977,"type":728},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":722,"attrs":979,"content":980},{"level":757},[981],{"text":982,"type":728},"Watch the Windchill",{"type":730,"content":984},[985],{"text":986,"type":728},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":722,"attrs":988,"content":989},{"level":757},[990],{"text":991,"type":728},"Protect Your Extremities",{"type":730,"content":993},[994],{"text":995,"type":728},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":997,"content":998},"bullet_list",[999,1006,1012,1018],{"type":1000,"content":1001},"list_item",[1002],{"type":730,"content":1003},[1004],{"text":1005,"type":728},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1000,"content":1007},[1008],{"type":730,"content":1009},[1010],{"text":1011,"type":728},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1000,"content":1013},[1014],{"type":730,"content":1015},[1016],{"text":1017,"type":728},"Wear a hat or headband that covers your ears",{"type":1000,"content":1019},[1020],{"type":730,"content":1021},[1022],{"text":1023,"type":728},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":722,"attrs":1025,"content":1026},{"level":757},[1027],{"text":1028,"type":728},"Wear Layers",{"type":730,"content":1030},[1031],{"text":1032,"type":728},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":722,"attrs":1034,"content":1035},{"level":757},[1036],{"text":1037,"type":728},"Don’t Forget Sunscreen",{"type":730,"content":1039},[1040],{"text":1041,"type":728},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":722,"attrs":1043,"content":1044},{"level":724},[1045],{"text":1046,"type":728},"Getting Motivated to Workout in the Cold ",{"type":730,"content":1048},[1049],{"text":1050,"type":728},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":722,"attrs":1052,"content":1053},{"level":757},[1054],{"text":1055,"type":728},"Invest in New Activewear",{"type":730,"content":1057},[1058,1060,1067],{"text":1059,"type":728},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1061,"type":728,"marks":1062},"new workout gear",[1063],{"type":738,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"custom":1066,"target":741,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1068,"type":728}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":722,"attrs":1070,"content":1071},{"level":757},[1072],{"text":1073,"type":728},"Find a Workout Buddy",{"type":730,"content":1075},[1076,1078,1085],{"text":1077,"type":728},"Accountability! Accountability! Accountability! Finding a ",{"text":1079,"type":728,"marks":1080},"workout buddy",[1081],{"type":738,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"custom":1084,"target":741,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1086,"type":728}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":722,"attrs":1088,"content":1089},{"level":757},[1090],{"text":1091,"type":728},"Benefits of Working Out in the Cold",{"type":730,"content":1093},[1094],{"text":1095,"type":728},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":722,"attrs":1097,"content":1098},{"level":757},[1099],{"text":1100,"type":728},"Combat Seasonal Affective Disorder",{"type":730,"content":1102},[1103],{"text":1104,"type":728},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":722,"attrs":1106,"content":1107},{"level":757},[1108],{"text":1109,"type":728},"Boost Your Immune System",{"type":730,"content":1111},[1112],{"text":1113,"type":728},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":722,"attrs":1115,"content":1116},{"level":757},[1117],{"text":1118,"type":728},"Diverse Training Options",{"type":730,"content":1120},[1121],{"text":1122,"type":728},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":722,"attrs":1124,"content":1125},{"level":757},[1126],{"text":1127,"type":728},"Burn More Calories",{"type":730,"content":1129},[1130],{"text":1131,"type":728},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":722,"attrs":1133,"content":1134},{"level":724},[1135],{"text":1136,"type":728},"Train Like a Fighter in the Cold",{"type":730,"content":1138},[1139,1141,1147],{"text":1140,"type":728},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":784,"type":728,"marks":1142},[1143,1146],{"type":738,"attrs":1144},{"href":895,"uuid":48,"anchor":48,"custom":1145,"target":741,"linktype":13},{},{"type":743},{"text":1148,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1150,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1155,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1151,"component":118,"meta_info":1152,"meta_title":7,"block_image":1153,"cover_image":1154,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1159,"title":1160,"plugin":43,"description":1161},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1163,"alt":1164,"name":7,"focus":7,"title":1164,"filename":1165,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[926],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1176,"created_at":1177,"published_at":1178,"updated_at":1179,"id":1180,"uuid":1181,"content":1182,"slug":1389,"full_slug":1390,"sort_by_date":48,"position":1391,"tag_list":1392,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1393,"first_published_at":1178,"release_id":48,"lang":60,"path":930,"alternates":1394,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1183,"faqs":1184,"title":1176,"topic":1201,"author":1216,"content":1217,"category":1370,"schedule":1378,"component":912,"meta_info":1379,"cover_image":1383,"description":1387,"contributors":1388},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1185,1189,1193,1197],{"_uid":1186,"answer":1187,"question":1188,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1190,"answer":1191,"question":1192,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1194,"answer":1195,"question":1196,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1198,"answer":1199,"question":1200,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1202,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1214,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1203,"component":39,"meta_info":1211,"block_image":1212,"cover_image":1213,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1205,"component":118,"meta_info":1206,"meta_title":7,"block_image":1207,"cover_image":1208,"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":719,"content":1218},[1219,1223,1237,1241,1246,1249,1254,1259,1263,1268,1272,1277,1281,1286,1290,1295,1309,1313,1317,1321,1325,1330,1334,1348,1352,1357,1367],{"type":730,"content":1220},[1221],{"text":1222,"type":728},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":730,"content":1224},[1225,1227,1235],{"text":1226,"type":728},"Running for boxers is a critical element of ",{"text":1228,"type":728,"marks":1229},"roadwork drills",[1230,1234],{"type":738,"attrs":1231},{"href":1232,"uuid":48,"anchor":48,"custom":1233,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":743},{"text":1236,"type":728}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":730,"content":1238},[1239],{"text":1240,"type":728},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":722,"attrs":1242,"content":1243},{"level":724},[1244],{"text":1245,"type":728},"Is Running Good for Boxing?",{"type":730,"content":1247},[1248],{"text":1187,"type":728},{"type":722,"attrs":1250,"content":1251},{"level":724},[1252],{"text":1253,"type":728},"Benefits of Running for Boxers",{"type":722,"attrs":1255,"content":1256},{"level":757},[1257],{"text":1258,"type":728},"Builds Endurance & Stamina",{"type":730,"content":1260},[1261],{"text":1262,"type":728},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":722,"attrs":1264,"content":1265},{"level":757},[1266],{"text":1267,"type":728},"Improves Cardiovascular System",{"type":730,"content":1269},[1270],{"text":1271,"type":728},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":722,"attrs":1273,"content":1274},{"level":757},[1275],{"text":1276,"type":728},"Strengthens Lower Body",{"type":730,"content":1278},[1279],{"text":1280,"type":728},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":722,"attrs":1282,"content":1283},{"level":757},[1284],{"text":1285,"type":728},"Teaches Discipline",{"type":730,"content":1287},[1288],{"text":1289,"type":728},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":722,"attrs":1291,"content":1292},{"level":757},[1293],{"text":1294,"type":728},"Enhances Mental Clarity",{"type":730,"content":1296},[1297,1299,1307],{"text":1298,"type":728},"Much like boxing, running can be a form of ",{"text":1300,"type":728,"marks":1301},"meditative movement",[1302,1306],{"type":738,"attrs":1303},{"href":1304,"uuid":48,"anchor":48,"custom":1305,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":743},{"text":1308,"type":728}," that clears your head and focuses your mind.",{"type":722,"attrs":1310,"content":1311},{"level":724},[1312],{"text":1196,"type":728},{"type":730,"content":1314},[1315],{"text":1316,"type":728},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":1318},[1319],{"text":1320,"type":728},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":730,"content":1322},[1323],{"text":1324,"type":728},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":722,"attrs":1326,"content":1327},{"level":724},[1328],{"text":1329,"type":728},"How Long Should I Be Running for Boxing?",{"type":730,"content":1331},[1332],{"text":1333,"type":728},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":730,"content":1335},[1336,1338,1346],{"text":1337,"type":728},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1339,"type":728,"marks":1340},"10 minutes of running",[1341,1345],{"type":738,"attrs":1342},{"href":1343,"uuid":48,"anchor":48,"custom":1344,"target":741,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":743},{"text":1347,"type":728}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":730,"content":1349},[1350],{"text":1351,"type":728},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":722,"attrs":1353,"content":1354},{"level":724},[1355],{"text":1356,"type":728},"Train Like a Fighter",{"type":730,"content":1358},[1359,1360,1366],{"text":890,"type":728},{"text":784,"type":728,"marks":1361},[1362,1365],{"type":738,"attrs":1363},{"href":895,"uuid":48,"anchor":48,"custom":1364,"target":741,"linktype":13},{},{"type":743},{"text":898,"type":728},{"type":730,"content":1368},[1369],{"text":902,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1371,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1376,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1377,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1372,"component":118,"meta_info":1373,"meta_title":7,"block_image":1374,"cover_image":1375,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1380,"title":1381,"plugin":43,"description":1382},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1384,"alt":1385,"name":7,"focus":7,"title":1385,"filename":1386,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[926],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1396,"created_at":1397,"published_at":1398,"updated_at":1399,"id":1400,"uuid":1401,"content":1402,"slug":1624,"full_slug":1625,"sort_by_date":48,"position":1626,"tag_list":1627,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1628,"first_published_at":1629,"release_id":48,"lang":60,"path":930,"alternates":1630,"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":1403,"faqs":1404,"title":1396,"topic":1425,"author":700,"content":1440,"category":1606,"schedule":1614,"component":912,"meta_info":1615,"cover_image":1619,"description":1618,"contributors":1623},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1405,1409,1413,1417,1421],{"_uid":1406,"answer":1407,"question":1408,"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":1410,"answer":1411,"question":1412,"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":1414,"answer":1415,"question":1416,"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":1418,"answer":1419,"question":1420,"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":1422,"answer":1423,"question":1424,"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":1426,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1438,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1427,"component":39,"meta_info":1435,"block_image":1436,"cover_image":1437,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1429,"component":118,"meta_info":1430,"meta_title":7,"block_image":1431,"cover_image":1432,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":1441},[1442,1446,1450,1454,1467,1471,1475,1480,1495,1508,1513,1524,1528,1550,1555,1566,1579,1584,1588,1592,1602],{"type":730,"content":1443},[1444],{"text":1445,"type":728},"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":730,"content":1447},[1448],{"text":1449,"type":728},"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":722,"attrs":1451,"content":1452},{"level":724},[1453],{"text":1408,"type":728},{"type":730,"content":1455},[1456,1458,1465],{"text":1457,"type":728},"According to the ",{"text":1459,"type":728,"marks":1460},"Mayo Clinic",[1461],{"type":738,"attrs":1462},{"href":1463,"uuid":48,"anchor":48,"custom":1464,"target":741,"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":1466,"type":728},", 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":730,"content":1468},[1469],{"text":1470,"type":728},"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":730,"content":1472},[1473],{"text":1474,"type":728},"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":722,"attrs":1476,"content":1477},{"level":724},[1478],{"text":1479,"type":728},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1481,"attrs":1482},"blok",{"id":1483,"body":1484},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1485],{"url":1486,"_uid":1488,"image":1489,"component":1493,"copyright_details":1494},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1490,"alt":1491,"name":7,"focus":48,"title":1491,"filename":1492,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":730,"content":1496},[1497,1499,1506],{"text":1498,"type":728},"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":1500,"type":728,"marks":1501},"burn more calories",[1502],{"type":738,"attrs":1503},{"href":1504,"uuid":48,"anchor":48,"custom":1505,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1507,"type":728}," even after you’re done working out.",{"type":722,"attrs":1509,"content":1510},{"level":724},[1511],{"text":1512,"type":728},"Kickboxing Is A Full Body Workout",{"type":1481,"attrs":1514},{"id":1483,"body":1515},[1516],{"url":1517,"_uid":1518,"image":1519,"component":1493,"copyright_details":1523},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1520,"alt":1521,"name":7,"focus":48,"title":1521,"filename":1522,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":730,"content":1525},[1526],{"text":1527,"type":728},"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":730,"content":1529},[1530,1532,1539,1541,1548],{"text":1531,"type":728},"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":1533,"type":728,"marks":1534},"all-level lower body workout",[1535],{"type":738,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1540,"type":728}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1542,"type":728,"marks":1543},"upper body workout",[1544],{"type":738,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"custom":1547,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1549,"type":728}," led by Flo Master.",{"type":722,"attrs":1551,"content":1552},{"level":724},[1553],{"text":1554,"type":728},"Boxing Can Be Low-Impact",{"type":1481,"attrs":1556},{"id":1483,"body":1557},[1558],{"url":1559,"_uid":1560,"image":1561,"component":1493,"copyright_details":1565},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1562,"alt":1563,"name":7,"focus":48,"title":1563,"filename":1564,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":730,"content":1567},[1568,1570,1577],{"text":1569,"type":728},"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":1571,"type":728,"marks":1572},"shadowboxing",[1573],{"type":738,"attrs":1574},{"href":1575,"uuid":48,"anchor":48,"custom":1576,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1578,"type":728}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":722,"attrs":1580,"content":1581},{"level":724},[1582],{"text":1583,"type":728},"Kick Boring Cardio To The Curb",{"type":730,"content":1585},[1586],{"text":1587,"type":728},"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":722,"attrs":1589,"content":1590},{"level":724},[1591],{"text":1356,"type":728},{"type":730,"content":1593},[1594,1595,1600],{"text":890,"type":728},{"text":784,"type":728,"marks":1596},[1597],{"type":738,"attrs":1598},{"href":895,"uuid":48,"anchor":48,"custom":1599,"target":741,"linktype":13},{},{"text":1601,"type":728}," 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":730,"content":1603},[1604],{"text":1605,"type":728},"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":1607,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1612,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1608,"component":118,"meta_info":1609,"meta_title":7,"block_image":1610,"cover_image":1611,"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":1616,"title":1617,"plugin":43,"description":1618},"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":1620,"alt":1621,"name":7,"focus":48,"title":1621,"filename":1622,"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,[926],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1632,"created_at":1633,"published_at":1634,"updated_at":1635,"id":1636,"uuid":1637,"content":1638,"slug":1865,"full_slug":1866,"sort_by_date":48,"position":1867,"tag_list":1868,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1869,"first_published_at":1870,"release_id":48,"lang":60,"path":930,"alternates":1871,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1639,"faqs":1640,"title":1632,"topic":1653,"author":1668,"content":1669,"category":1846,"schedule":1854,"component":912,"meta_info":1855,"cover_image":1859,"description":1863,"contributors":1864},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1641,1645,1649],{"_uid":1642,"answer":1643,"question":1644,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1646,"answer":1647,"question":1648,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1650,"answer":1651,"question":1652,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1654,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1666,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1667,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1655,"component":39,"meta_info":1663,"block_image":1664,"cover_image":1665,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1656,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1661,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1657,"component":118,"meta_info":1658,"meta_title":7,"block_image":1659,"cover_image":1660,"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":719,"content":1670},[1671,1675,1679,1683,1687,1701,1749,1762,1767,1791,1825,1829,1833,1843],{"type":722,"attrs":1672,"content":1673},{"level":724},[1674],{"text":1644,"type":728},{"type":730,"content":1676},[1677],{"text":1678,"type":728},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":1680},[1681],{"text":1682,"type":728},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":722,"attrs":1684,"content":1685},{"level":724},[1686],{"text":1648,"type":728},{"type":730,"content":1688},[1689,1691,1699],{"text":1690,"type":728},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1692,"type":728,"marks":1693},"National Academy of Sports Medicine",[1694,1698],{"type":738,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"custom":1697,"target":741,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":743},{"text":1700,"type":728}," has a few exercise-related symptoms of overtraining:",{"type":1702,"attrs":1703,"content":1706},"ordered_list",{"order":1704},{"order":1705},1,[1707,1713,1719,1725,1731,1737,1743],{"type":1000,"content":1708},[1709],{"type":730,"content":1710},[1711],{"text":1712,"type":728},"A plateau or decline in workout performance or progress",{"type":1000,"content":1714},[1715],{"type":730,"content":1716},[1717],{"text":1718,"type":728},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1000,"content":1720},[1721],{"type":730,"content":1722},[1723],{"text":1724,"type":728},"Excessive sweating or overheating",{"type":1000,"content":1726},[1727],{"type":730,"content":1728},[1729],{"text":1730,"type":728},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1000,"content":1732},[1733],{"type":730,"content":1734},[1735],{"text":1736,"type":728},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1000,"content":1738},[1739],{"type":730,"content":1740},[1741],{"text":1742,"type":728},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1000,"content":1744},[1745],{"type":730,"content":1746},[1747],{"text":1748,"type":728},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1750},[1751,1753,1760],{"text":1752,"type":728},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1754,"type":728,"marks":1755},"FightCamp App",[1756,1759],{"type":738,"attrs":1757},{"href":788,"uuid":48,"anchor":48,"custom":1758,"target":741,"linktype":13},{},{"type":743},{"text":1761,"type":728}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":722,"attrs":1763,"content":1764},{"level":724},[1765],{"text":1766,"type":728},"A Day of Rest",{"type":730,"content":1768},[1769,1771,1779,1781,1789],{"text":1770,"type":728},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1772,"type":728,"marks":1773},"Aaron",[1774,1778],{"type":738,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":743},{"text":1780,"type":728}," and ",{"text":1782,"type":728,"marks":1783},"Flo",[1784,1788],{"type":738,"attrs":1785},{"href":1786,"uuid":48,"anchor":48,"custom":1787,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":743},{"text":1790,"type":728},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":1792},[1793,1795,1803,1805,1813,1815,1823],{"text":1794,"type":728},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1796,"type":728,"marks":1797},"researchers",[1798,1802],{"type":738,"attrs":1799},{"href":1800,"uuid":48,"anchor":48,"custom":1801,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":743},{"text":1804,"type":728}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1806,"type":728,"marks":1807},"FightCamp Trainers",[1808,1812],{"type":738,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"custom":1811,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":743},{"text":1814,"type":728}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1816,"type":728,"marks":1817},"neurological connections",[1818,1822],{"type":738,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"custom":1821,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":743},{"text":1824,"type":728},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1826},[1827],{"text":1828,"type":728},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":722,"attrs":1830,"content":1831},{"level":724},[1832],{"text":1356,"type":728},{"type":730,"content":1834},[1835,1836,1842],{"text":890,"type":728},{"text":784,"type":728,"marks":1837},[1838,1841],{"type":738,"attrs":1839},{"href":895,"uuid":48,"anchor":48,"custom":1840,"target":741,"linktype":13},{},{"type":743},{"text":898,"type":728},{"type":730,"content":1844},[1845],{"text":902,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1847,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1852,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1853,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1848,"component":118,"meta_info":1849,"meta_title":7,"block_image":1850,"cover_image":1851,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1856,"title":1857,"plugin":43,"description":1858},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1860,"alt":1861,"name":7,"focus":7,"title":1861,"filename":1862,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[926],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1873,"created_at":1874,"published_at":1875,"updated_at":1876,"id":1877,"uuid":1878,"content":1879,"slug":2286,"full_slug":2287,"sort_by_date":48,"position":2288,"tag_list":2289,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2290,"first_published_at":2291,"release_id":48,"lang":60,"path":930,"alternates":2292,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1880,"faqs":1881,"title":1873,"topic":1902,"author":1917,"content":1918,"category":2270,"schedule":2278,"component":912,"meta_info":2279,"cover_image":2282,"description":2281,"contributors":2285},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1882,1886,1890,1894,1898],{"_uid":1883,"answer":1884,"question":1885,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1887,"answer":1888,"question":1889,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1891,"answer":1892,"question":1893,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1895,"answer":1896,"question":1897,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1899,"answer":1900,"question":1901,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1903,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1915,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1916,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1904,"component":39,"meta_info":1912,"block_image":1913,"cover_image":1914,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1905,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1906,"component":118,"meta_info":1907,"meta_title":7,"block_image":1908,"cover_image":1909,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":719,"content":1919},[1920,1924,1927,1940,1945,1950,2015,2020,2046,2051,2055,2060,2068,2080,2085,2096,2101,2112,2117,2128,2133,2145,2150,2161,2166,2186,2191,2196,2216,2221,2240,2245,2257,2261],{"type":730,"content":1921},[1922],{"text":1923,"type":728},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":730,"content":1925},[1926],{"text":1884,"type":728},{"type":1481,"attrs":1928},{"id":1929,"body":1930},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1931],{"_uid":1932,"link":1933,"image":1935,"title":1937,"component":1939},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1934,"linktype":13,"fieldtype":14,"cached_url":1934},"https://pin.it/2zdpNMs",{"id":1936,"alt":1937,"name":7,"focus":48,"title":1937,"filename":1938,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":722,"attrs":1941,"content":1942},{"level":724},[1943],{"text":1944,"type":728},"Top Rock Step-By-Step",{"type":722,"attrs":1946,"content":1947},{"level":757},[1948],{"text":1949,"type":728},"The Feet",{"type":997,"content":1951},[1952,1958,1978,1984,2003,2009],{"type":1000,"content":1953},[1954],{"type":730,"content":1955},[1956],{"text":1957,"type":728},"Begin by starting in an athletic stance on the balls of your feet",{"type":1000,"content":1959},[1960,1964],{"type":730,"content":1961},[1962],{"text":1963,"type":728},"To start, being by doing a “step out”",{"type":997,"content":1965},[1966,1972],{"type":1000,"content":1967},[1968],{"type":730,"content":1969},[1970],{"text":1971,"type":728},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1000,"content":1973},[1974],{"type":730,"content":1975},[1976],{"text":1977,"type":728},"Pause for a half-second",{"type":1000,"content":1979},[1980],{"type":730,"content":1981},[1982],{"text":1983,"type":728},"Return to the starting stance by performing a slight hop backward",{"type":1000,"content":1985},[1986,1990],{"type":730,"content":1987},[1988],{"text":1989,"type":728},"Once returned, perform the opposite foot “step out”",{"type":997,"content":1991},[1992,1998],{"type":1000,"content":1993},[1994],{"type":730,"content":1995},[1996],{"text":1997,"type":728},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1000,"content":1999},[2000],{"type":730,"content":2001},[2002],{"text":1977,"type":728},{"type":1000,"content":2004},[2005],{"type":730,"content":2006},[2007],{"text":2008,"type":728},"Hop back to the starting position",{"type":1000,"content":2010},[2011],{"type":730,"content":2012},[2013],{"text":2014,"type":728},"Continue Top Rocking for the remainder of the set",{"type":722,"attrs":2016,"content":2017},{"level":757},[2018],{"text":2019,"type":728},"The Arms",{"type":997,"content":2021},[2022,2028,2034,2040],{"type":1000,"content":2023},[2024],{"type":730,"content":2025},[2026],{"text":2027,"type":728},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1000,"content":2029},[2030],{"type":730,"content":2031},[2032],{"text":2033,"type":728},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1000,"content":2035},[2036],{"type":730,"content":2037},[2038],{"text":2039,"type":728},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1000,"content":2041},[2042],{"type":730,"content":2043},[2044],{"text":2045,"type":728},"Continue using this arm motion to help with rhythm and balance",{"type":722,"attrs":2047,"content":2048},{"level":724},[2049],{"text":2050,"type":728},"Movement Key Points",{"type":730,"content":2052},[2053],{"text":2054,"type":728},"Here are some key things to focus on while performing the Top Rock:",{"type":722,"attrs":2056,"content":2057},{"level":757},[2058],{"text":2059,"type":728},"Start by swinging your arms",{"type":997,"content":2061},[2062],{"type":1000,"content":2063},[2064],{"type":730,"content":2065},[2066],{"text":2067,"type":728},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1481,"attrs":2069},{"id":2070,"body":2071},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2072],{"url":2073,"_uid":2074,"image":2075,"component":1493,"copyright_details":2079},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2076,"alt":2077,"name":7,"focus":48,"title":2077,"filename":2078,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":722,"attrs":2081,"content":2082},{"level":757},[2083],{"text":2084,"type":728},"On each hop back, your arms should cross in front of your chest",{"type":1481,"attrs":2086},{"id":2070,"body":2087},[2088],{"url":2089,"_uid":2090,"image":2091,"component":1493,"copyright_details":2095},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2092,"alt":2093,"name":7,"focus":48,"title":2093,"filename":2094,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":722,"attrs":2097,"content":2098},{"level":757},[2099],{"text":2100,"type":728},"One foot should cross at a time",{"type":1481,"attrs":2102},{"id":2070,"body":2103},[2104],{"url":2105,"_uid":2106,"image":2107,"component":1493,"copyright_details":2111},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2108,"alt":2109,"name":7,"focus":48,"title":2109,"filename":2110,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":722,"attrs":2113,"content":2114},{"level":757},[2115],{"text":2116,"type":728},"Perform the movement by staying on the balls of your feet",{"type":1481,"attrs":2118},{"id":2070,"body":2119},[2120],{"url":2121,"_uid":2122,"image":2123,"component":1493,"copyright_details":2127},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2124,"alt":2125,"name":7,"focus":48,"title":2125,"filename":2126,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":722,"attrs":2129,"content":2130},{"level":757},[2131],{"text":2132,"type":728},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1481,"attrs":2134},{"id":2135,"body":2136},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2137],{"url":2138,"_uid":2139,"image":2140,"component":1493,"copyright_details":2144},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2141,"alt":2142,"name":7,"focus":48,"title":2142,"filename":2143,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":722,"attrs":2146,"content":2147},{"level":757},[2148],{"text":2149,"type":728},"Stay loose and have fun!",{"type":1481,"attrs":2151},{"id":2070,"body":2152},[2153],{"url":2154,"_uid":2155,"image":2156,"component":1493,"copyright_details":2160},{"id":7,"url":7,"linktype":1487,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2157,"alt":2158,"name":7,"focus":48,"title":2158,"filename":2159,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":722,"attrs":2162,"content":2163},{"level":724},[2164],{"text":2165,"type":728},"Muscles Used",{"type":997,"content":2167},[2168,2174,2180],{"type":1000,"content":2169},[2170],{"type":730,"content":2171},[2172],{"text":2173,"type":728},"Deltoids",{"type":1000,"content":2175},[2176],{"type":730,"content":2177},[2178],{"text":2179,"type":728},"Core",{"type":1000,"content":2181},[2182],{"type":730,"content":2183},[2184],{"text":2185,"type":728},"Calves",{"type":722,"attrs":2187,"content":2188},{"level":724},[2189],{"text":2190,"type":728},"Application",{"type":722,"attrs":2192,"content":2193},{"level":757},[2194],{"text":2195,"type":728},"For Sets",{"type":997,"content":2197},[2198,2204,2210],{"type":1000,"content":2199},[2200],{"type":730,"content":2201},[2202],{"text":2203,"type":728},"Perform 3-6 sets",{"type":1000,"content":2205},[2206],{"type":730,"content":2207},[2208],{"text":2209,"type":728},"12-20 repetitions each way",{"type":1000,"content":2211},[2212],{"type":730,"content":2213},[2214],{"text":2215,"type":728},"Rest 30-45 seconds between sets",{"type":722,"attrs":2217,"content":2218},{"level":757},[2219],{"text":2220,"type":728},"For Time",{"type":997,"content":2222},[2223,2228,2234],{"type":1000,"content":2224},[2225],{"type":730,"content":2226},[2227],{"text":2203,"type":728},{"type":1000,"content":2229},[2230],{"type":730,"content":2231},[2232],{"text":2233,"type":728},"Perform for 30-90 seconds",{"type":1000,"content":2235},[2236],{"type":730,"content":2237},[2238],{"text":2239,"type":728},"Rest 45-60 seconds between sets",{"type":722,"attrs":2241,"content":2242},{"level":724},[2243],{"text":2244,"type":728},"Dance Moves For Boxers",{"type":730,"content":2246},[2247,2249,2255],{"text":2248,"type":728},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2250,"type":728,"marks":2251},"Flo Master",[2252],{"type":738,"attrs":2253},{"href":1786,"uuid":48,"anchor":48,"custom":2254,"target":741,"linktype":13},{},{"text":2256,"type":728},". ",{"type":722,"attrs":2258,"content":2259},{"level":724},[2260],{"text":1356,"type":728},{"type":730,"content":2262},[2263,2264,2269],{"text":890,"type":728},{"text":784,"type":728,"marks":2265},[2266],{"type":738,"attrs":2267},{"href":895,"uuid":48,"anchor":48,"custom":2268,"target":741,"linktype":13},{},{"text":1148,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2271,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2280,"title":1873,"plugin":43,"description":2281},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2283,"alt":1873,"name":7,"focus":48,"title":1873,"filename":2284,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[926],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2294,"created_at":2295,"published_at":2296,"updated_at":2297,"id":2298,"uuid":2299,"content":2300,"slug":2525,"full_slug":2526,"sort_by_date":48,"position":2527,"tag_list":2528,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2529,"first_published_at":2530,"release_id":48,"lang":60,"path":930,"alternates":2531,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2301,"faqs":2302,"title":2294,"topic":2323,"author":2338,"content":2339,"category":2509,"schedule":2517,"component":912,"meta_info":2518,"cover_image":2521,"description":2520,"contributors":2524},"d9342cbc-2f33-448b-95cb-d9141a391216",[2303,2307,2311,2315,2319],{"_uid":2304,"answer":2305,"question":2306,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2308,"answer":2309,"question":2310,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2312,"answer":2313,"question":2314,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2316,"answer":2317,"question":2318,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2320,"answer":2321,"question":2322,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. 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",{"type":730,"content":2355},[2356],{"text":2357,"type":728},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. 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",{"type":722,"attrs":2496,"content":2497},{"level":724},[2498],{"text":1356,"type":728},{"type":730,"content":2500},[2501,2502,2507],{"text":890,"type":728},{"text":784,"type":728,"marks":2503},[2504],{"type":738,"attrs":2505},{"href":895,"uuid":48,"anchor":48,"custom":2506,"target":741,"linktype":13},{},{"text":2508,"type":728}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2510,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2515,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2516,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2511,"component":118,"meta_info":2512,"meta_title":7,"block_image":2513,"cover_image":2514,"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},[],[],"2022-12-29 00:00",{"_uid":2519,"title":2294,"plugin":43,"description":2520},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. 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