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Not stretching before or after a workout can lead to pulled muscles or other injuries. There are two different types of stretches that can be done to improve your boxing workouts: dynamic stretches and static stretches.","Why is stretching important for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ae598d80-1600-4c57-a0f6-91141baba69d","Dynamic boxing stretches are probably not what you think of when someone says the word “stretching.” Rather than holding a position, dynamic stretching involves moving your body actively to warm up your muscles. Dynamic stretches are stretches performed before a boxing workout, rather than after. Activities that use several muscles in your body are the best to practice dynamic stretching.","What is dynamic stretching?",{"_uid":676,"answer":677,"question":678,"component":670},"9fa6b91f-b704-4b1b-93da-16153f8f1281","A static stretch involves pulling a muscle or joint to its stretch point and holding the position for around 15-20 seconds. Unlike dynamic stretching, static stretching encompasses post-boxing stretches that encourage blood flow by easing your muscles into a state of rest.","What is static stretching?",{"_uid":680,"answer":681,"question":682,"component":670},"f75dd932-7aa4-4b84-b65e-a81fc3221c74","Boxers usually incorporate dynamic stretches into their warmup routine. Three (3) dynamic stretches are: Arm swings/Arm circles, Back rotation, Hip circles","How do boxers warm up?",{"_uid":684,"answer":685,"question":686,"component":670},"08b7fc2e-230b-4f58-8e1e-8bba0cef5db3","Boxers usually have a cool down routine after their workout. This incorporates several types of static stretches. Three (3) static stretches for post-workout are: Posterior/Anterior shoulder stretch, Forearm and bicep stretch, Thigh and calf release","How do boxers stretch after a workout?",{"_uid":688,"answer":689,"question":690,"component":670},"ddac127e-82a5-4032-a633-fbf1535010ea","Posterior shoulder muscles are the muscles that surround your upper back and the back half of your shoulder.","What are posterior shoulder muscles?",{"_uid":692,"answer":693,"question":694,"component":670},"7513a5db-5c1e-44a3-8b88-6840423ed8e8","Anterior shoulder muscles lay in your chest near the pectoral region.","What are anterior shoulder muscles?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":55,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":724,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":721,"alt":711,"name":7,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":735,"content":736},"doc",[737,743,747,751,772,779,782,787,791,796,800,804,809,813,816,820,827,839,843,857,861,866,870,874,900,904,909,913,939,943,948,952,990,994,1000,1009,1013,1017,1022,1026,1030,1035,1061,1066,1098,1103,1107,1145,1150,1154,1180,1184,1188],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"When it comes to boxing, training is often viewed as strictly practicing strikes and various techniques. In reality, proper boxing training is about much more, including the process of preparing and recovering from a workout.","text",{"type":738,"content":744},[745],{"text":746,"type":742},"Learning effective stretching techniques can help you accomplish this goal by preparing your muscles and joints for the workout to come.",{"type":738,"content":748},[749],{"text":750,"type":742},"This leads many boxers to ask common questions such as:",{"type":752,"content":753},"bullet_list",[754,760,766],{"type":755,"content":756},"list_item",[757],{"type":738,"content":758},[759],{"text":669,"type":742},{"type":755,"content":761},[762],{"type":738,"content":763},[764],{"text":765,"type":742},"Do boxers stretch?",{"type":755,"content":767},[768],{"type":738,"content":769},[770],{"text":771,"type":742},"How do you stretch after boxing?",{"type":773,"attrs":774,"content":776},"heading",{"level":775},2,[777],{"text":778,"type":742},"Why Is Stretching Important For Boxing?",{"type":738,"content":780},[781],{"text":668,"type":742},{"type":773,"attrs":783,"content":784},{"level":775},[785],{"text":786,"type":742},"Dynamic Stretching vs. Static Stretching",{"type":738,"content":788},[789],{"text":790,"type":742},"Before diving into the boxing stretches to combine with your workout, it’s important to distinguish between the different types of stretching and when to use each. Regardless of the specific type, it’s important to remember that the goal of boxing stretches should be to improve blood flow and loosen up muscles.",{"type":773,"attrs":792,"content":793},{"level":775},[794],{"text":795,"type":742},"Dynamic Stretching",{"type":738,"content":797},[798],{"text":799,"type":742},"Dynamic boxing stretches are probably not what you think of when someone says the word “stretching.” Rather than holding a position, dynamic stretching involves moving your body actively to warm up your muscles.",{"type":738,"content":801},[802],{"text":803,"type":742},"Dynamic stretches are stretches performed before a boxing workout, rather than after. Activities that use several muscles in your body are the best to practice dynamic stretching.",{"type":773,"attrs":805,"content":806},{"level":775},[807],{"text":808,"type":742},"Static Stretching",{"type":738,"content":810},[811],{"text":812,"type":742},"On the other hand, static stretching is likely the type of stretching you are familiar with.",{"type":738,"content":814},[815],{"text":677,"type":742},{"type":738,"content":817},[818],{"text":819,"type":742},"Now that you’re aware of the two prominent forms of stretching, here are three (3) beneficial stretches of each type to perform before and after your boxing workouts.",{"type":773,"attrs":821,"content":822},{"level":775},[823,825],{"text":824,"type":742},"Three Dynamic Pre-Workout Stretches",{"type":826},"hard_break",{"type":828,"attrs":829},"blok",{"id":830,"body":831},"96951c3d-c5e2-423d-9a45-ae63fa6ac9c6",[832],{"_uid":833,"image":834,"component":838},"i-9122c4c0-09d0-48d1-b03a-e5627ae270ea",{"id":835,"alt":836,"name":7,"focus":48,"title":836,"filename":837,"copyright":7,"fieldtype":50},3370032,"Flo Master Doing Hip Circles","https://a.storyblok.com/f/115220/1100x1100/3e38db1384/hip_circles.jpg","content_image",{"type":738,"content":840},[841],{"text":842,"type":742},"Two of the most commonly asked questions regarding boxing are:",{"type":752,"content":844},[845,851],{"type":755,"content":846},[847],{"type":738,"content":848},[849],{"text":850,"type":742},"How do boxers loosen their shoulders?",{"type":755,"content":852},[853],{"type":738,"content":854},[855],{"text":856,"type":742},"How do boxers warm-up?",{"type":738,"content":858},[859],{"text":860,"type":742},"As you well know, boxing can be a demanding sport that uses different muscles and joints in unique ways. Properly warming up those critical areas of your body using the following dynamic pre-workout stretches can help you elevate your training.",{"type":773,"attrs":862,"content":863},{"level":775},[864],{"text":865,"type":742},"Stretch 1: Arm Swings",{"type":738,"content":867},[868],{"text":869,"type":742},"It should go without saying that your arms and shoulders are incredibly important to your overall training. By warming up and loosening these muscles, you can add power to your strikes.",{"type":738,"content":871},[872],{"text":873,"type":742},"To perform this stretch, do the following:",{"type":752,"content":875},[876,882,888,894],{"type":755,"content":877},[878],{"type":738,"content":879},[880],{"text":881,"type":742},"Stand comfortable and raise both arms shoulder height in front of you",{"type":755,"content":883},[884],{"type":738,"content":885},[886],{"text":887,"type":742},"Slowly swing your arms back and forth, crossing them in front of you (do not over exaggerate this movement, keep the swing slow and controlled)",{"type":755,"content":889},[890],{"type":738,"content":891},[892],{"text":893,"type":742},"Ensure that your arms are swinging as far as they comfortably move",{"type":755,"content":895},[896],{"type":738,"content":897},[898],{"text":899,"type":742},"Continue for 30 seconds",{"type":738,"content":901},[902],{"text":903,"type":742},"A great add-on to this stretch is to incorporate arm circles as well as swings. These are simple circular motions with both your arms that will engage the other half of your shoulders.",{"type":773,"attrs":905,"content":906},{"level":775},[907],{"text":908,"type":742},"Stretch 2: Back Rotation",{"type":738,"content":910},[911],{"text":912,"type":742},"Your back muscles are used extensively in boxing, so warming the major muscles up is extremely important. To do this effectively, follow the below steps:",{"type":752,"content":914},[915,921,927,933],{"type":755,"content":916},[917],{"type":738,"content":918},[919],{"text":920,"type":742},"Stand comfortably and put your arms in an “X” across your chest",{"type":755,"content":922},[923],{"type":738,"content":924},[925],{"text":926,"type":742},"Rotate at your hip and turn toward your right side as far as you can",{"type":755,"content":928},[929],{"type":738,"content":930},[931],{"text":932,"type":742},"Keep your feet firmly planted throughout the movement",{"type":755,"content":934},[935],{"type":738,"content":936},[937],{"text":938,"type":742},"Repeat to the left and continue for 30 seconds",{"type":738,"content":940},[941],{"text":942,"type":742},"You’ll know you are doing this correctly if you feel a light tension and pull in your lower and middle back muscles.",{"type":773,"attrs":944,"content":945},{"level":775},[946],{"text":947,"type":742},"Stretch 3: Hip Circles",{"type":738,"content":949},[950],{"text":951,"type":742},"Moving towards the lower body, hip circles are a great dynamic stretch that can activate your hip muscles and prepare for the twisting motion that comes with boxing strikes. Here’s how to perform the movement:",{"type":752,"content":953},[954,960,966,972,978,984],{"type":755,"content":955},[956],{"type":738,"content":957},[958],{"text":959,"type":742},"Stand with your feet shoulder distance apart",{"type":755,"content":961},[962],{"type":738,"content":963},[964],{"text":965,"type":742},"Lift your right leg and bend your knee at a 90-degree angle in front of you",{"type":755,"content":967},[968],{"type":738,"content":969},[970],{"text":971,"type":742},"Rotate your knee and leg in a circular, clockwise direction as far as you can go out to the side",{"type":755,"content":973},[974],{"type":738,"content":975},[976],{"text":977,"type":742},"Return your leg back to the starting position, maintaining the 90-degree angle, and set it down",{"type":755,"content":979},[980],{"type":738,"content":981},[982],{"text":983,"type":742},"Repeat on the left side",{"type":755,"content":985},[986],{"type":738,"content":987},[988],{"text":989,"type":742},"Alternate and continue for 10 repetitions",{"type":738,"content":991},[992],{"text":993,"type":742},"There are far more dynamic stretches than just these three, but after completing the above exercises you will have engaged several muscles that will be used in your boxing workouts.",{"type":773,"attrs":995,"content":996},{"level":775},[997,999],{"text":998,"type":742},"Three Static Post-Workout Stretches",{"type":826},{"type":828,"attrs":1001},{"id":830,"body":1002},[1003],{"_uid":1004,"image":1005,"component":838},"i-3b414772-5ae5-4369-be46-60721f0639a7",{"id":1006,"alt":1007,"name":7,"focus":48,"title":1007,"filename":1008,"copyright":7,"fieldtype":50},3370054,"Flo Master Doing Shoulder Stretches","https://a.storyblok.com/f/115220/1100x1100/e26be9e153/shoulder_stretch.jpg",{"type":738,"content":1010},[1011],{"text":1012,"type":742},"After powering through your challenging workout or training session, treat your body to some helpful static stretching. You’re going to want to target specific areas of your body to see the best results. Focus on boxing wrist stretches or general shoulder stretches.",{"type":738,"content":1014},[1015],{"text":1016,"type":742},"Here are three (3) static stretches that can help you cool down:",{"type":773,"attrs":1018,"content":1019},{"level":775},[1020],{"text":1021,"type":742},"Stretch 1: Posterior and Anterior Shoulder Stretch",{"type":738,"content":1023},[1024],{"text":1025,"type":742},"After throwing punches and using your arms, it’s vital to relax your shoulders. There are two main muscle groups that are used in the shoulders during a boxing workout: posterior muscles and anterior muscles.",{"type":738,"content":1027},[1028],{"text":1029,"type":742},"The former are the muscle groups that surround your upper back and the back half of your shoulder, whereas the anterior shoulder muscles lay in your chest near the pectoral region. When boxing, both of these muscle groups work together to give your strikes the power they have, so keeping both groups loose is extremely important.",{"type":773,"attrs":1031,"content":1032},{"level":775},[1033],{"text":1034,"type":742},"Posterior Shoulder Stretch:",{"type":752,"content":1036},[1037,1043,1049,1055],{"type":755,"content":1038},[1039],{"type":738,"content":1040},[1041],{"text":1042,"type":742},"Pull one of your arms horizontally across your chest as far as you can",{"type":755,"content":1044},[1045],{"type":738,"content":1046},[1047],{"text":1048,"type":742},"Apply pressure using your other arm and hold the arm being stretched in place",{"type":755,"content":1050},[1051],{"type":738,"content":1052},[1053],{"text":1054,"type":742},"Hold for 15 seconds and release and slowly",{"type":755,"content":1056},[1057],{"type":738,"content":1058},[1059],{"text":1060,"type":742},"Repeat with your other arm",{"type":773,"attrs":1062,"content":1063},{"level":775},[1064],{"text":1065,"type":742},"Anterior Shoulder Stretch:",{"type":752,"content":1067},[1068,1074,1080,1086,1092],{"type":755,"content":1069},[1070],{"type":738,"content":1071},[1072],{"text":1073,"type":742},"Find the edge of a wall near you",{"type":755,"content":1075},[1076],{"type":738,"content":1077},[1078],{"text":1079,"type":742},"Place your entire arm (just shy of the shoulder) on the wall",{"type":755,"content":1081},[1082],{"type":738,"content":1083},[1084],{"text":1085,"type":742},"Lean forward past the wall and hold yourself up with the arm on the wall",{"type":755,"content":1087},[1088],{"type":738,"content":1089},[1090],{"text":1091,"type":742},"Hold for 15 seconds and release",{"type":755,"content":1093},[1094],{"type":738,"content":1095},[1096],{"text":1097,"type":742},"Move to the other side of the wall, and repeat with the other arm",{"type":773,"attrs":1099,"content":1100},{"level":775},[1101],{"text":1102,"type":742},"Stretch 2: Forearm and Bicep Stretch",{"type":738,"content":1104},[1105],{"text":1106,"type":742},"Moving into the smaller muscles of the arm, below is a stretch that will release tension in your biceps and forearms.",{"type":752,"content":1108},[1109,1115,1121,1127,1133,1139],{"type":755,"content":1110},[1111],{"type":738,"content":1112},[1113],{"text":1114,"type":742},"Reach your right arm out straight in front of you with your fingertips pointed down",{"type":755,"content":1116},[1117],{"type":738,"content":1118},[1119],{"text":1120,"type":742},"With your left hand, grasp your right fingertips and gently pull them back toward the body, feeling a stretch across the lower right forearm",{"type":755,"content":1122},[1123],{"type":738,"content":1124},[1125],{"text":1126,"type":742},"Hold for 10-15 seconds",{"type":755,"content":1128},[1129],{"type":738,"content":1130},[1131],{"text":1132,"type":742},"Rotate the fingertips of your right hand to point to the sky (like you are signaling stop with your hand)",{"type":755,"content":1134},[1135],{"type":738,"content":1136},[1137],{"text":1138,"type":742},"With your left hand, again grasp your right fingertips and slowly pull them back toward the body, feeling a stretch through the right palm and right forearm again",{"type":755,"content":1140},[1141],{"type":738,"content":1142},[1143],{"text":1144,"type":742},"Hold for 10-15 seconds, release, and repeat on the other side",{"type":773,"attrs":1146,"content":1147},{"level":775},[1148],{"text":1149,"type":742},"Stretch 3: Calf and Thigh Release",{"type":738,"content":1151},[1152],{"text":1153,"type":742},"Finally, your calf and thigh muscles are important to your overall boxing stance. Keeping them loose and stretched should be a priority. Here’s a great static stretch for accomplishing this:",{"type":752,"content":1155},[1156,1162,1168,1174],{"type":755,"content":1157},[1158],{"type":738,"content":1159},[1160],{"text":1161,"type":742},"Sit down with both your legs stretched out straight in front of you",{"type":755,"content":1163},[1164],{"type":738,"content":1165},[1166],{"text":1167,"type":742},"Gently bend one knee and place the bottom of your foot on the inner thigh of your other leg",{"type":755,"content":1169},[1170],{"type":738,"content":1171},[1172],{"text":1173,"type":742},"Bend forward and reach toward the toes of your extended leg as far as you can",{"type":755,"content":1175},[1176],{"type":738,"content":1177},[1178],{"text":1179,"type":742},"Hold for 15 seconds and switch legs",{"type":738,"content":1181},[1182],{"text":1183,"type":742},"For all of these dynamic and static stretches, feel free to adjust the time or repetitions to a place you are comfortable with.",{"type":738,"content":1185},[1186],{"text":1187,"type":742},"As a note, you may feel light or heavy resistance in your muscles and joints when stretching. While this is healthy, you should never feel pain when stretching. If you do, stop immediately and don’t push your muscles further.",{"type":738,"content":1189},[1190,1192,1198,1206,1211],{"text":1191,"type":742},"With that in mind, now you have a number of powerful stretches that can help you take your training to the next level! For more workout and training tips, visit ",{"text":1193,"type":742,"marks":1194}," ",[1195],{"type":1196,"attrs":1197},"styled",{"class":7},{"text":1199,"type":742,"marks":1200},"FightCamp",[1201],{"type":1202,"attrs":1203},"link",{"href":1204,"uuid":48,"anchor":48,"target":1205,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=","_blank",{"text":1207,"type":742,"marks":1208},"  ",[1209],{"type":1196,"attrs":1210},{"class":7},{"text":1212,"type":742},"today.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1214,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1219,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1220,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1215,"component":118,"meta_info":1216,"meta_title":7,"block_image":1217,"cover_image":1218,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-11-01 00:00","article",{"_uid":1224,"title":1225,"plugin":43,"description":1226},"b9a117a5-54d9-47a1-ae3e-eb25f6400d6c","6 Stretches To Improve Boxing Performance At Home","Six (6) dynamic and static at-home BOXING STRETCHES to add to your training. Do these stretches before and after your workouts to stay in fighting shape!",{"id":1228,"alt":657,"name":7,"focus":48,"title":657,"filename":1229,"copyright":7,"fieldtype":50},3369943,"https://a.storyblok.com/f/115220/2400x990/ee5e5d448a/six-dynamic-and-static-at-home-boxing-stretches.jpg",[],"six-6-dynamic-and-static-at-home-boxing-stretches","blogs/six-6-dynamic-and-static-at-home-boxing-stretches",-700,[],60887917,"2b793733-2229-4408-8c5d-6403b4ad3dde","2021-11-01T11:39:00.000Z",[],["Reactive",1240],[1241,1424,1659,1902,2121,2463],{"name":1242,"created_at":1243,"published_at":1244,"updated_at":1245,"id":1246,"uuid":1247,"content":1248,"slug":1416,"full_slug":1417,"sort_by_date":48,"position":1418,"tag_list":1419,"is_startpage":9,"parent_id":1235,"meta_data":48,"group_id":1421,"first_published_at":1244,"release_id":48,"lang":60,"path":1422,"alternates":1423,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1249,"faqs":1250,"title":1242,"topic":1267,"author":1282,"content":1283,"category":1397,"schedule":1405,"component":1222,"meta_info":1406,"cover_image":1410,"description":1414,"contributors":1415},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1251,1255,1259,1263],{"_uid":1252,"answer":1253,"question":1254,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1256,"answer":1257,"question":1258,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1260,"answer":1261,"question":1262,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1264,"answer":1265,"question":1266,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1268,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1269,"component":39,"meta_info":1277,"block_image":1278,"cover_image":1279,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1270,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1271,"component":118,"meta_info":1272,"meta_title":7,"block_image":1273,"cover_image":1274,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1284},[1285,1289,1294,1314,1320,1324,1329,1332,1337,1349,1354,1367,1372,1376,1381,1393],{"type":738,"content":1286},[1287],{"text":1288,"type":742},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":773,"attrs":1290,"content":1291},{"level":775},[1292],{"text":1293,"type":742},"Practice, Practice, Practice",{"type":738,"content":1295},[1296,1298,1303,1305,1312],{"text":1297,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1299,"type":742,"marks":1300},"always",[1301],{"type":1302},"italic",{"text":1304,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1306,"type":742,"marks":1307},"mirror",[1308],{"type":1202,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":1205,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1313,"type":742}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":773,"attrs":1315,"content":1317},{"level":1316},3,[1318],{"text":1319,"type":742},"Shoulder Touch Drill",{"type":738,"content":1321},[1322],{"text":1323,"type":742},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":773,"attrs":1325,"content":1326},{"level":1316},[1327],{"text":1328,"type":742},"Cobra Bag",{"type":738,"content":1330},[1331],{"text":1257,"type":742},{"type":773,"attrs":1333,"content":1334},{"level":1316},[1335],{"text":1336,"type":742},"Sparring",{"type":738,"content":1338},[1339,1341,1347],{"text":1340,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1336,"type":742,"marks":1342},[1343],{"type":1202,"attrs":1344},{"href":1345,"uuid":48,"anchor":48,"custom":1346,"target":1205,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1348,"type":742}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":773,"attrs":1350,"content":1351},{"level":1316},[1352],{"text":1353,"type":742},"“Free flow” mitt work",{"type":738,"content":1355},[1356,1358,1365],{"text":1357,"type":742},"Free flow ",{"text":1359,"type":742,"marks":1360},"mitt work",[1361],{"type":1202,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":1205,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1366,"type":742}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":773,"attrs":1368,"content":1369},{"level":1316},[1370],{"text":1371,"type":742},"Think Fast",{"type":738,"content":1373},[1374],{"text":1375,"type":742},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":773,"attrs":1377,"content":1378},{"level":775},[1379],{"text":1380,"type":742},"Train Like a Fighter",{"type":738,"content":1382},[1383,1385,1391],{"text":1384,"type":742},"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":1199,"type":742,"marks":1386},[1387],{"type":1202,"attrs":1388},{"href":1389,"uuid":48,"anchor":48,"custom":1390,"target":1205,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1392,"type":742}," 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":738,"content":1394},[1395],{"text":1396,"type":742},"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":1398,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1403,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1399,"component":118,"meta_info":1400,"meta_title":7,"block_image":1401,"cover_image":1402,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1407,"title":1408,"plugin":43,"description":1409},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1411,"alt":1412,"name":7,"focus":7,"title":1412,"filename":1413,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1420],"featured","82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],{"name":1425,"created_at":1426,"published_at":1427,"updated_at":1428,"id":1429,"uuid":1430,"content":1431,"slug":1652,"full_slug":1653,"sort_by_date":48,"position":1654,"tag_list":1655,"is_startpage":9,"parent_id":1235,"meta_data":48,"group_id":1656,"first_published_at":1657,"release_id":48,"lang":60,"path":1422,"alternates":1658,"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":1432,"faqs":1433,"title":1425,"topic":1454,"author":1469,"content":1470,"category":1634,"schedule":1642,"component":1222,"meta_info":1643,"cover_image":1647,"description":1646,"contributors":1651},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1434,1438,1442,1446,1450],{"_uid":1435,"answer":1436,"question":1437,"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":1439,"answer":1440,"question":1441,"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":1443,"answer":1444,"question":1445,"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":1447,"answer":1448,"question":1449,"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":1451,"answer":1452,"question":1453,"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":1455,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1467,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1456,"component":39,"meta_info":1464,"block_image":1465,"cover_image":1466,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1457,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1458,"component":118,"meta_info":1459,"meta_title":7,"block_image":1460,"cover_image":1461,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1471},[1472,1476,1480,1484,1497,1501,1505,1510,1523,1536,1541,1552,1556,1578,1583,1594,1607,1612,1616,1620,1630],{"type":738,"content":1473},[1474],{"text":1475,"type":742},"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":738,"content":1477},[1478],{"text":1479,"type":742},"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":773,"attrs":1481,"content":1482},{"level":775},[1483],{"text":1437,"type":742},{"type":738,"content":1485},[1486,1488,1495],{"text":1487,"type":742},"According to the ",{"text":1489,"type":742,"marks":1490},"Mayo Clinic",[1491],{"type":1202,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":1205,"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":1496,"type":742},", 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":738,"content":1498},[1499],{"text":1500,"type":742},"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":738,"content":1502},[1503],{"text":1504,"type":742},"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":773,"attrs":1506,"content":1507},{"level":775},[1508],{"text":1509,"type":742},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":828,"attrs":1511},{"id":1512,"body":1513},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1514],{"url":1515,"_uid":1517,"image":1518,"component":838,"copyright_details":1522},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1519,"alt":1520,"name":7,"focus":48,"title":1520,"filename":1521,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":738,"content":1524},[1525,1527,1534],{"text":1526,"type":742},"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":1528,"type":742,"marks":1529},"burn more calories",[1530],{"type":1202,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1535,"type":742}," even after you’re done working out.",{"type":773,"attrs":1537,"content":1538},{"level":775},[1539],{"text":1540,"type":742},"Kickboxing Is A Full Body Workout",{"type":828,"attrs":1542},{"id":1512,"body":1543},[1544],{"url":1545,"_uid":1546,"image":1547,"component":838,"copyright_details":1551},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1548,"alt":1549,"name":7,"focus":48,"title":1549,"filename":1550,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":738,"content":1553},[1554],{"text":1555,"type":742},"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":738,"content":1557},[1558,1560,1567,1569,1576],{"text":1559,"type":742},"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":1561,"type":742,"marks":1562},"all-level lower body workout",[1563],{"type":1202,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"custom":1566,"target":1205,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1568,"type":742}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1570,"type":742,"marks":1571},"upper body workout",[1572],{"type":1202,"attrs":1573},{"href":1574,"uuid":48,"anchor":48,"custom":1575,"target":1205,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1577,"type":742}," led by Flo Master.",{"type":773,"attrs":1579,"content":1580},{"level":775},[1581],{"text":1582,"type":742},"Boxing Can Be Low-Impact",{"type":828,"attrs":1584},{"id":1512,"body":1585},[1586],{"url":1587,"_uid":1588,"image":1589,"component":838,"copyright_details":1593},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1590,"alt":1591,"name":7,"focus":48,"title":1591,"filename":1592,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":738,"content":1595},[1596,1598,1605],{"text":1597,"type":742},"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":1599,"type":742,"marks":1600},"shadowboxing",[1601],{"type":1202,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"custom":1604,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1606,"type":742}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":773,"attrs":1608,"content":1609},{"level":775},[1610],{"text":1611,"type":742},"Kick Boring Cardio To The Curb",{"type":738,"content":1613},[1614],{"text":1615,"type":742},"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":773,"attrs":1617,"content":1618},{"level":775},[1619],{"text":1380,"type":742},{"type":738,"content":1621},[1622,1623,1628],{"text":1384,"type":742},{"text":1199,"type":742,"marks":1624},[1625],{"type":1202,"attrs":1626},{"href":1389,"uuid":48,"anchor":48,"custom":1627,"target":1205,"linktype":13},{},{"text":1629,"type":742}," 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":738,"content":1631},[1632],{"text":1633,"type":742},"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":1635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1636,"component":118,"meta_info":1637,"meta_title":7,"block_image":1638,"cover_image":1639,"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":1644,"title":1645,"plugin":43,"description":1646},"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":1648,"alt":1649,"name":7,"focus":48,"title":1649,"filename":1650,"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,[1420],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1660,"created_at":1661,"published_at":1662,"updated_at":1663,"id":1664,"uuid":1665,"content":1666,"slug":1895,"full_slug":1896,"sort_by_date":48,"position":1897,"tag_list":1898,"is_startpage":9,"parent_id":1235,"meta_data":48,"group_id":1899,"first_published_at":1900,"release_id":48,"lang":60,"path":1422,"alternates":1901,"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":1667,"faqs":1668,"title":1660,"topic":1681,"author":1696,"content":1697,"category":1876,"schedule":1884,"component":1222,"meta_info":1885,"cover_image":1889,"description":1893,"contributors":1894},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1669,1673,1677],{"_uid":1670,"answer":1671,"question":1672,"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":1674,"answer":1675,"question":1676,"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":1678,"answer":1679,"question":1680,"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":1682,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1694,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1683,"component":39,"meta_info":1691,"block_image":1692,"cover_image":1693,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1684,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1689,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1685,"component":118,"meta_info":1686,"meta_title":7,"block_image":1687,"cover_image":1688,"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":735,"content":1698},[1699,1703,1707,1711,1715,1730,1778,1792,1797,1821,1855,1859,1863,1873],{"type":773,"attrs":1700,"content":1701},{"level":775},[1702],{"text":1672,"type":742},{"type":738,"content":1704},[1705],{"text":1706,"type":742},"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":738,"content":1708},[1709],{"text":1710,"type":742},"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":773,"attrs":1712,"content":1713},{"level":775},[1714],{"text":1676,"type":742},{"type":738,"content":1716},[1717,1719,1728],{"text":1718,"type":742},"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":1720,"type":742,"marks":1721},"National Academy of Sports Medicine",[1722,1726],{"type":1202,"attrs":1723},{"href":1724,"uuid":48,"anchor":48,"custom":1725,"target":1205,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1727},"underline",{"text":1729,"type":742}," has a few exercise-related symptoms of overtraining:",{"type":1731,"attrs":1732,"content":1735},"ordered_list",{"order":1733},{"order":1734},1,[1736,1742,1748,1754,1760,1766,1772],{"type":755,"content":1737},[1738],{"type":738,"content":1739},[1740],{"text":1741,"type":742},"A plateau or decline in workout performance or progress",{"type":755,"content":1743},[1744],{"type":738,"content":1745},[1746],{"text":1747,"type":742},"A perception of increased exertion during “normal” or “easy” workouts",{"type":755,"content":1749},[1750],{"type":738,"content":1751},[1752],{"text":1753,"type":742},"Excessive sweating or overheating",{"type":755,"content":1755},[1756],{"type":738,"content":1757},[1758],{"text":1759,"type":742},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":755,"content":1761},[1762],{"type":738,"content":1763},[1764],{"text":1765,"type":742},"A lack of feeling “refreshed” after regular rest and recovery",{"type":755,"content":1767},[1768],{"type":738,"content":1769},[1770],{"text":1771,"type":742},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":755,"content":1773},[1774],{"type":738,"content":1775},[1776],{"text":1777,"type":742},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":738,"content":1779},[1780,1782,1790],{"text":1781,"type":742},"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":1783,"type":742,"marks":1784},"FightCamp App",[1785,1789],{"type":1202,"attrs":1786},{"href":1787,"uuid":48,"anchor":48,"custom":1788,"target":1205,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1727},{"text":1791,"type":742}," 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":773,"attrs":1793,"content":1794},{"level":775},[1795],{"text":1796,"type":742},"A Day of Rest",{"type":738,"content":1798},[1799,1801,1809,1811,1819],{"text":1800,"type":742},"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":1802,"type":742,"marks":1803},"Aaron",[1804,1808],{"type":1202,"attrs":1805},{"href":1806,"uuid":48,"anchor":48,"custom":1807,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1727},{"text":1810,"type":742}," and ",{"text":1812,"type":742,"marks":1813},"Flo",[1814,1818],{"type":1202,"attrs":1815},{"href":1816,"uuid":48,"anchor":48,"custom":1817,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1727},{"text":1820,"type":742},"), 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":738,"content":1822},[1823,1825,1833,1835,1843,1845,1853],{"text":1824,"type":742},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1826,"type":742,"marks":1827},"researchers",[1828,1832],{"type":1202,"attrs":1829},{"href":1830,"uuid":48,"anchor":48,"custom":1831,"target":1205,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1727},{"text":1834,"type":742}," 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":1836,"type":742,"marks":1837},"FightCamp Trainers",[1838,1842],{"type":1202,"attrs":1839},{"href":1840,"uuid":48,"anchor":48,"custom":1841,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1727},{"text":1844,"type":742}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1846,"type":742,"marks":1847},"neurological connections",[1848,1852],{"type":1202,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"custom":1851,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1727},{"text":1854,"type":742},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":738,"content":1856},[1857],{"text":1858,"type":742},"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":773,"attrs":1860,"content":1861},{"level":775},[1862],{"text":1380,"type":742},{"type":738,"content":1864},[1865,1866,1872],{"text":1384,"type":742},{"text":1199,"type":742,"marks":1867},[1868,1871],{"type":1202,"attrs":1869},{"href":1389,"uuid":48,"anchor":48,"custom":1870,"target":1205,"linktype":13},{},{"type":1727},{"text":1392,"type":742},{"type":738,"content":1874},[1875],{"text":1396,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1877,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1882,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1883,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1878,"component":118,"meta_info":1879,"meta_title":7,"block_image":1880,"cover_image":1881,"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":1886,"title":1887,"plugin":43,"description":1888},"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":1890,"alt":1891,"name":7,"focus":7,"title":1891,"filename":1892,"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,[1420],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1903,"created_at":1904,"published_at":1905,"updated_at":1906,"id":1907,"uuid":1908,"content":1909,"slug":2115,"full_slug":2116,"sort_by_date":48,"position":2117,"tag_list":2118,"is_startpage":9,"parent_id":1235,"meta_data":48,"group_id":2119,"first_published_at":1905,"release_id":48,"lang":60,"path":1422,"alternates":2120,"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":1910,"faqs":1911,"title":1903,"topic":1928,"author":1943,"content":1944,"category":2096,"schedule":2104,"component":1222,"meta_info":2105,"cover_image":2109,"description":2113,"contributors":2114},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1912,1916,1920,1924],{"_uid":1913,"answer":1914,"question":1915,"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":1917,"answer":1918,"question":1919,"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":1921,"answer":1922,"question":1923,"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":1925,"answer":1926,"question":1927,"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":1929,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1941,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1930,"component":39,"meta_info":1938,"block_image":1939,"cover_image":1940,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1931,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1936,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1937,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1932,"component":118,"meta_info":1933,"meta_title":7,"block_image":1934,"cover_image":1935,"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":735,"content":1945},[1946,1950,1964,1968,1973,1976,1981,1986,1990,1995,1999,2004,2008,2013,2017,2022,2036,2040,2044,2048,2052,2057,2061,2075,2079,2083,2093],{"type":738,"content":1947},[1948],{"text":1949,"type":742},"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":738,"content":1951},[1952,1954,1962],{"text":1953,"type":742},"Running for boxers is a critical element of ",{"text":1955,"type":742,"marks":1956},"roadwork drills",[1957,1961],{"type":1202,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"custom":1960,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1727},{"text":1963,"type":742}," 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":738,"content":1965},[1966],{"text":1967,"type":742},"“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":773,"attrs":1969,"content":1970},{"level":775},[1971],{"text":1972,"type":742},"Is Running Good for Boxing?",{"type":738,"content":1974},[1975],{"text":1914,"type":742},{"type":773,"attrs":1977,"content":1978},{"level":775},[1979],{"text":1980,"type":742},"Benefits of Running for Boxers",{"type":773,"attrs":1982,"content":1983},{"level":1316},[1984],{"text":1985,"type":742},"Builds Endurance & Stamina",{"type":738,"content":1987},[1988],{"text":1989,"type":742},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":773,"attrs":1991,"content":1992},{"level":1316},[1993],{"text":1994,"type":742},"Improves Cardiovascular System",{"type":738,"content":1996},[1997],{"text":1998,"type":742},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":773,"attrs":2000,"content":2001},{"level":1316},[2002],{"text":2003,"type":742},"Strengthens Lower Body",{"type":738,"content":2005},[2006],{"text":2007,"type":742},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":773,"attrs":2009,"content":2010},{"level":1316},[2011],{"text":2012,"type":742},"Teaches Discipline",{"type":738,"content":2014},[2015],{"text":2016,"type":742},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":773,"attrs":2018,"content":2019},{"level":1316},[2020],{"text":2021,"type":742},"Enhances Mental Clarity",{"type":738,"content":2023},[2024,2026,2034],{"text":2025,"type":742},"Much like boxing, running can be a form of ",{"text":2027,"type":742,"marks":2028},"meditative movement",[2029,2033],{"type":1202,"attrs":2030},{"href":2031,"uuid":48,"anchor":48,"custom":2032,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1727},{"text":2035,"type":742}," that clears your head and focuses your mind.",{"type":773,"attrs":2037,"content":2038},{"level":775},[2039],{"text":1923,"type":742},{"type":738,"content":2041},[2042],{"text":2043,"type":742},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":738,"content":2045},[2046],{"text":2047,"type":742},"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":738,"content":2049},[2050],{"text":2051,"type":742},"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":773,"attrs":2053,"content":2054},{"level":775},[2055],{"text":2056,"type":742},"How Long Should I Be Running for Boxing?",{"type":738,"content":2058},[2059],{"text":2060,"type":742},"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":738,"content":2062},[2063,2065,2073],{"text":2064,"type":742},"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":2066,"type":742,"marks":2067},"10 minutes of running",[2068,2072],{"type":1202,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"custom":2071,"target":1205,"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":1727},{"text":2074,"type":742}," 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":738,"content":2076},[2077],{"text":2078,"type":742},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":773,"attrs":2080,"content":2081},{"level":775},[2082],{"text":1380,"type":742},{"type":738,"content":2084},[2085,2086,2092],{"text":1384,"type":742},{"text":1199,"type":742,"marks":2087},[2088,2091],{"type":1202,"attrs":2089},{"href":1389,"uuid":48,"anchor":48,"custom":2090,"target":1205,"linktype":13},{},{"type":1727},{"text":1392,"type":742},{"type":738,"content":2094},[2095],{"text":1396,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2098,"component":118,"meta_info":2099,"meta_title":7,"block_image":2100,"cover_image":2101,"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":2106,"title":2107,"plugin":43,"description":2108},"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":2110,"alt":2111,"name":7,"focus":7,"title":2111,"filename":2112,"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,[1420],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2122,"created_at":2123,"published_at":2124,"updated_at":2125,"id":2126,"uuid":2127,"content":2128,"slug":2457,"full_slug":2458,"sort_by_date":48,"position":2459,"tag_list":2460,"is_startpage":9,"parent_id":1235,"meta_data":48,"group_id":2461,"first_published_at":2124,"release_id":48,"lang":60,"path":1422,"alternates":2462,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2129,"faqs":2130,"title":2122,"topic":2179,"author":2194,"content":2195,"category":2440,"schedule":2448,"component":1222,"meta_info":2449,"cover_image":2453,"description":2452,"contributors":2456},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2131,2135,2139,2143,2147,2151,2155,2159,2163,2167,2171,2175],{"_uid":2132,"answer":2133,"question":2134,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2136,"answer":2137,"question":2138,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2140,"answer":2141,"question":2142,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2144,"answer":2145,"question":2146,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2148,"answer":2149,"question":2150,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2152,"answer":2153,"question":2154,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2156,"answer":2157,"question":2158,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2160,"answer":2161,"question":2162,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2164,"answer":2165,"question":2166,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2168,"answer":2169,"question":2170,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2172,"answer":2173,"question":2174,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2176,"answer":2177,"question":2178,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2180,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2192,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2181,"component":39,"meta_info":2189,"block_image":2190,"cover_image":2191,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2182,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2187,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2183,"component":118,"meta_info":2184,"meta_title":7,"block_image":2185,"cover_image":2186,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":735,"content":2196},[2197,2217,2229,2242,2247,2251,2262,2266,2280,2284,2289,2292,2296,2307,2319,2323,2326,2331,2342,2354,2358,2361,2366,2377,2381,2385,2389,2392,2397,2408,2412,2416,2420,2425,2429,2437],{"type":738,"content":2198},[2199,2201,2207,2209,2215],{"text":2200,"type":742},"Out of the ",{"text":2202,"type":742,"marks":2203},"six (6) basic punches",[2204],{"type":1202,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2208,"type":742}," in boxing, punch number one is the ",{"text":2210,"type":742,"marks":2211},"jab",[2212],{"type":1202,"attrs":2213},{"href":2214,"uuid":48,"anchor":48,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2216,"type":742},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":738,"content":2218},[2219,2221,2227],{"text":2220,"type":742},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2222,"type":742,"marks":2223},"Coach PJ",[2224],{"type":1202,"attrs":2225},{"href":2226,"uuid":48,"anchor":48,"target":1205,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2228,"type":742}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":828,"attrs":2230},{"id":2231,"body":2232},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2233],{"_uid":2234,"link":2235,"image":2237,"title":2239,"component":2241},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2236,"linktype":13,"fieldtype":14,"cached_url":2236},"https://youtu.be/JM-8c3EqwZg",{"id":2238,"alt":2239,"name":7,"focus":48,"title":2239,"filename":2240,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":773,"attrs":2243,"content":2244},{"level":775},[2245],{"text":2246,"type":742},"5 Most Common Jab Mistakes",{"type":773,"attrs":2248,"content":2249},{"level":1316},[2250],{"text":2142,"type":742},{"type":828,"attrs":2252},{"id":2231,"body":2253},[2254],{"url":2255,"_uid":2256,"image":2257,"component":838,"copyright_details":2261},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2258,"alt":2259,"name":7,"focus":48,"title":2259,"filename":2260,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":738,"content":2263},[2264],{"text":2265,"type":742},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":752,"content":2267},[2268,2274],{"type":755,"content":2269},[2270],{"type":738,"content":2271},[2272],{"text":2273,"type":742},"While extending the arm to punch",{"type":755,"content":2275},[2276],{"type":738,"content":2277},[2278],{"text":2279,"type":742},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":738,"content":2281},[2282],{"text":2283,"type":742},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":773,"attrs":2285,"content":2286},{"level":1316},[2287],{"text":2288,"type":742},"How To Fix It:",{"type":738,"content":2290},[2291],{"text":2145,"type":742},{"type":773,"attrs":2293,"content":2294},{"level":1316},[2295],{"text":2150,"type":742},{"type":828,"attrs":2297},{"id":2231,"body":2298},[2299],{"url":2300,"_uid":2301,"image":2302,"component":838,"copyright_details":2306},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2303,"alt":2304,"name":7,"focus":48,"title":2304,"filename":2305,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":738,"content":2308},[2309,2311,2317],{"text":2310,"type":742},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2312,"type":742,"marks":2313},"hook",[2314],{"type":1202,"attrs":2315},{"href":2316,"uuid":48,"anchor":48,"target":1205,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2318,"type":742}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":773,"attrs":2320,"content":2321},{"level":1316},[2322],{"text":2288,"type":742},{"type":738,"content":2324},[2325],{"text":2153,"type":742},{"type":773,"attrs":2327,"content":2328},{"level":1316},[2329],{"text":2330,"type":742},"3. Pushing the Jab",{"type":828,"attrs":2332},{"id":2231,"body":2333},[2334],{"url":2335,"_uid":2336,"image":2337,"component":838,"copyright_details":2341},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2338,"alt":2339,"name":7,"focus":48,"title":2339,"filename":2340,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":738,"content":2343},[2344,2346,2352],{"text":2345,"type":742},"“Pushing the jab” means leaning into the punch. In your ",{"text":2347,"type":742,"marks":2348},"boxing stance",[2349],{"type":1202,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2353,"type":742},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":773,"attrs":2355,"content":2356},{"level":1316},[2357],{"text":2288,"type":742},{"type":738,"content":2359},[2360],{"text":2161,"type":742},{"type":773,"attrs":2362,"content":2363},{"level":1316},[2364],{"text":2365,"type":742},"4. Flaring Your Elbows",{"type":828,"attrs":2367},{"id":2231,"body":2368},[2369],{"url":2370,"_uid":2371,"image":2372,"component":838,"copyright_details":2376},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2373,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2375,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":738,"content":2378},[2379],{"text":2380,"type":742},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":738,"content":2382},[2383],{"text":2384,"type":742},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":773,"attrs":2386,"content":2387},{"level":1316},[2388],{"text":2288,"type":742},{"type":738,"content":2390},[2391],{"text":2169,"type":742},{"type":773,"attrs":2393,"content":2394},{"level":1316},[2395],{"text":2396,"type":742},"5. Not Jabbing Enough",{"type":828,"attrs":2398},{"id":2231,"body":2399},[2400],{"url":2401,"_uid":2402,"image":2403,"component":838,"copyright_details":2407},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2404,"alt":2405,"name":7,"focus":48,"title":2405,"filename":2406,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":738,"content":2409},[2410],{"text":2411,"type":742},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":773,"attrs":2413,"content":2414},{"level":1316},[2415],{"text":2288,"type":742},{"type":738,"content":2417},[2418],{"text":2419,"type":742},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":773,"attrs":2421,"content":2422},{"level":775},[2423],{"text":2424,"type":742},"Keep On Jabbing",{"type":738,"content":2426},[2427],{"text":2428,"type":742},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":738,"content":2430},[2431,2432,2436],{"text":1384,"type":742},{"text":1199,"type":742,"marks":2433},[2434],{"type":1202,"attrs":2435},{"href":1389,"uuid":48,"anchor":48,"target":1205,"linktype":13},{"text":1629,"type":742},{"type":738,"content":2438},[2439],{"text":1633,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2441,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2442,"component":118,"meta_info":2443,"meta_title":7,"block_image":2444,"cover_image":2445,"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},[],[],"2022-12-06 00:00",{"_uid":2450,"title":2451,"plugin":43,"description":2452},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2454,"alt":2122,"name":7,"focus":48,"title":2122,"filename":2455,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1420],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2464,"created_at":2465,"published_at":2466,"updated_at":2467,"id":2468,"uuid":2469,"content":2470,"slug":2869,"full_slug":2870,"sort_by_date":48,"position":2871,"tag_list":2872,"is_startpage":9,"parent_id":1235,"meta_data":48,"group_id":2873,"first_published_at":2466,"release_id":48,"lang":60,"path":1422,"alternates":2874,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2471,"faqs":2472,"title":2464,"topic":2481,"author":2496,"content":2497,"category":2850,"schedule":2858,"component":1222,"meta_info":2859,"cover_image":2863,"description":2867,"contributors":2868},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2473,2477],{"_uid":2474,"answer":2475,"question":2476,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2478,"answer":2479,"question":2480,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2482,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2494,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2483,"component":39,"meta_info":2491,"block_image":2492,"cover_image":2493,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2484,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2489,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2490,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2485,"component":118,"meta_info":2486,"meta_title":7,"block_image":2487,"cover_image":2488,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":735,"content":2498},[2499,2504,2518,2532,2537,2541,2546,2550,2588,2592,2597,2601,2605,2610,2614,2619,2633,2637,2657,2662,2666,2670,2728,2733,2737,2741,2767,2781,2786,2790,2794,2820,2824,2829,2833,2837,2847],{"type":773,"attrs":2500,"content":2501},{"level":775},[2502],{"text":2503,"type":742},"How to Stay Motivated to Work Out",{"type":738,"content":2505},[2506,2508,2516],{"text":2507,"type":742},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2509,"type":742,"marks":2510},"New Year’s Resolutions",[2511,2515],{"type":1202,"attrs":2512},{"href":2513,"uuid":48,"anchor":48,"custom":2514,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1727},{"text":2517,"type":742},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":738,"content":2519},[2520,2522,2530],{"text":2521,"type":742},"But what happens if you're looking for motivation to work out in the ",{"text":2523,"type":742,"marks":2524},"middle of summer",[2525,2529],{"type":1202,"attrs":2526},{"href":2527,"uuid":48,"anchor":48,"custom":2528,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1727},{"text":2531,"type":742}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":773,"attrs":2533,"content":2534},{"level":775},[2535],{"text":2536,"type":742},"Motivation vs. Determination",{"type":738,"content":2538},[2539],{"text":2540,"type":742},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":773,"attrs":2542,"content":2543},{"level":1316},[2544],{"text":2545,"type":742},"Motivation",{"type":738,"content":2547},[2548],{"text":2549,"type":742},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":752,"content":2551},[2552,2558,2564,2570,2576,2582],{"type":755,"content":2553},[2554],{"type":738,"content":2555},[2556],{"text":2557,"type":742},"Movies",{"type":755,"content":2559},[2560],{"type":738,"content":2561},[2562],{"text":2563,"type":742},"Books",{"type":755,"content":2565},[2566],{"type":738,"content":2567},[2568],{"text":2569,"type":742},"Quotes",{"type":755,"content":2571},[2572],{"type":738,"content":2573},[2574],{"text":2575,"type":742},"Speeches",{"type":755,"content":2577},[2578],{"type":738,"content":2579},[2580],{"text":2581,"type":742},"Social media posts",{"type":755,"content":2583},[2584],{"type":738,"content":2585},[2586],{"text":2587,"type":742},"Success stories",{"type":738,"content":2589},[2590],{"text":2591,"type":742},"These are things that essentially make you want to start something, like a workout.",{"type":773,"attrs":2593,"content":2594},{"level":1316},[2595],{"text":2596,"type":742},"Determination",{"type":738,"content":2598},[2599],{"text":2600,"type":742},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":738,"content":2602},[2603],{"text":2604,"type":742},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":773,"attrs":2606,"content":2607},{"level":775},[2608],{"text":2609,"type":742},"Finding That Drive",{"type":738,"content":2611},[2612],{"text":2613,"type":742},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":773,"attrs":2615,"content":2616},{"level":1316},[2617],{"text":2618,"type":742},"Working Out at Home",{"type":738,"content":2620},[2621,2623,2631],{"text":2622,"type":742},"The wonderful thing about ",{"text":2624,"type":742,"marks":2625},"working out from home",[2626,2630],{"type":1202,"attrs":2627},{"href":2628,"uuid":48,"anchor":48,"custom":2629,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1727},{"text":2632,"type":742}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":738,"content":2634},[2635],{"text":2636,"type":742},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":752,"content":2638},[2639,2645,2651],{"type":755,"content":2640},[2641],{"type":738,"content":2642},[2643],{"text":2644,"type":742},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":755,"content":2646},[2647],{"type":738,"content":2648},[2649],{"text":2650,"type":742},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":755,"content":2652},[2653],{"type":738,"content":2654},[2655],{"text":2656,"type":742},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":773,"attrs":2658,"content":2659},{"level":1316},[2660],{"text":2661,"type":742},"Staying Committed to Exercising Daily",{"type":738,"content":2663},[2664],{"text":2665,"type":742},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":738,"content":2667},[2668],{"text":2669,"type":742},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":752,"content":2671},[2672,2678,2684,2690,2702,2716],{"type":755,"content":2673},[2674],{"type":738,"content":2675},[2676],{"text":2677,"type":742},"Outdoor walks/hikes in nature",{"type":755,"content":2679},[2680],{"type":738,"content":2681},[2682],{"text":2683,"type":742},"Easy pace swims",{"type":755,"content":2685},[2686],{"type":738,"content":2687},[2688],{"text":2689,"type":742},"Sauna sessions",{"type":755,"content":2691},[2692],{"type":738,"content":2693},[2694],{"text":2695,"type":742,"marks":2696},"Low-intensity yoga",[2697,2701],{"type":1202,"attrs":2698},{"href":2699,"uuid":48,"anchor":48,"custom":2700,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1727},{"type":755,"content":2703},[2704],{"type":738,"content":2705},[2706,2714],{"text":2707,"type":742,"marks":2708},"Mobility work",[2709,2713],{"type":1202,"attrs":2710},{"href":2711,"uuid":48,"anchor":48,"custom":2712,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1727},{"text":2715,"type":742}," ",{"type":755,"content":2717},[2718],{"type":738,"content":2719},[2720],{"text":2721,"type":742,"marks":2722},"Stretching",[2723,2727],{"type":1202,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1727},{"type":773,"attrs":2729,"content":2730},{"level":1316},[2731],{"text":2732,"type":742},"Morning Workouts Before Starting the Day",{"type":738,"content":2734},[2735],{"text":2736,"type":742},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":738,"content":2738},[2739],{"text":2740,"type":742},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":752,"content":2742},[2743,2749,2755,2761],{"type":755,"content":2744},[2745],{"type":738,"content":2746},[2747],{"text":2748,"type":742},"Turning off electronics the last hour",{"type":755,"content":2750},[2751],{"type":738,"content":2752},[2753],{"text":2754,"type":742},"Sleeping in a blacked-out environment",{"type":755,"content":2756},[2757],{"type":738,"content":2758},[2759],{"text":2760,"type":742},"Getting to bed at the same time each night",{"type":755,"content":2762},[2763],{"type":738,"content":2764},[2765],{"text":2766,"type":742},"Set out your workout clothes the night before",{"type":738,"content":2768},[2769,2771,2779],{"text":2770,"type":742},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2772,"type":742,"marks":2773},"H.I.I.T. session",[2774,2778],{"type":1202,"attrs":2775},{"href":2776,"uuid":48,"anchor":48,"custom":2777,"target":1205,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1727},{"text":2780,"type":742},".",{"type":773,"attrs":2782,"content":2783},{"level":1316},[2784],{"text":2785,"type":742},"End-of-Day Workouts",{"type":738,"content":2787},[2788],{"text":2789,"type":742},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":738,"content":2791},[2792],{"text":2793,"type":742},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":752,"content":2795},[2796,2808,2814],{"type":755,"content":2797},[2798],{"type":738,"content":2799},[2800,2802,2806],{"text":2801,"type":742},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2803,"type":742,"marks":2804},"“why” ",[2805],{"type":1302},{"text":2807,"type":742},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":755,"content":2809},[2810],{"type":738,"content":2811},[2812],{"text":2813,"type":742},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":755,"content":2815},[2816],{"type":738,"content":2817},[2818],{"text":2819,"type":742},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":738,"content":2821},[2822],{"text":2823,"type":742},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":773,"attrs":2825,"content":2826},{"level":775},[2827],{"text":2828,"type":742},"Plan Then Execute",{"type":738,"content":2830},[2831],{"text":2832,"type":742},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":773,"attrs":2834,"content":2835},{"level":775},[2836],{"text":1380,"type":742},{"type":738,"content":2838},[2839,2840,2846],{"text":1384,"type":742},{"text":1199,"type":742,"marks":2841},[2842,2845],{"type":1202,"attrs":2843},{"href":1389,"uuid":48,"anchor":48,"custom":2844,"target":1205,"linktype":13},{},{"type":1727},{"text":1629,"type":742},{"type":738,"content":2848},[2849],{"text":1396,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2851,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2856,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2857,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2852,"component":118,"meta_info":2853,"meta_title":7,"block_image":2854,"cover_image":2855,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2860,"title":2861,"plugin":43,"description":2862},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2864,"alt":2865,"name":7,"focus":7,"title":2865,"filename":2866,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1420],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1222,"created_at":2876,"published_at":2877,"updated_at":2878,"id":2879,"uuid":2880,"content":2881,"slug":1222,"full_slug":2902,"sort_by_date":48,"position":446,"tag_list":2903,"is_startpage":9,"parent_id":2904,"meta_data":48,"group_id":2905,"first_published_at":2906,"release_id":48,"lang":60,"path":7,"alternates":2907,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2882,"component":2883,"meta_info":2884,"custom_content_list":2886},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2885,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2887,2892,2897],{"_uid":2888,"label":2889,"value":2890,"dev_id":2891,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2893,"label":2894,"value":2895,"dev_id":2896,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2898,"label":2899,"value":2900,"dev_id":2901,"component":742},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892865493]