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But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":676,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":707,"full_slug":708,"sort_by_date":48,"position":392,"tag_list":709,"is_startpage":9,"parent_id":710,"meta_data":48,"group_id":711,"first_published_at":712,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":704,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":705,"social_link_instagram":706,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":715,"content":716},"doc",[717,725,730,736,740,745,749,777,782,786,791,795,800,804,809,824,829,842,847,851,856,860,865,869,874,878,883,887,892],{"type":718,"attrs":719,"content":721},"heading",{"level":720},2,[722],{"text":723,"type":724},"Staying Safe While Exercising in the Cold","text",{"type":726,"content":727},"paragraph",[728],{"text":729,"type":724},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":718,"attrs":731,"content":733},{"level":732},3,[734],{"text":735,"type":724},"Watch the Windchill",{"type":726,"content":737},[738],{"text":739,"type":724},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":718,"attrs":741,"content":742},{"level":732},[743],{"text":744,"type":724},"Protect Your Extremities",{"type":726,"content":746},[747],{"text":748,"type":724},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":750,"content":751},"bullet_list",[752,759,765,771],{"type":753,"content":754},"list_item",[755],{"type":726,"content":756},[757],{"text":758,"type":724},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":753,"content":760},[761],{"type":726,"content":762},[763],{"text":764,"type":724},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":753,"content":766},[767],{"type":726,"content":768},[769],{"text":770,"type":724},"Wear a hat or headband that covers your ears",{"type":753,"content":772},[773],{"type":726,"content":774},[775],{"text":776,"type":724},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":718,"attrs":778,"content":779},{"level":732},[780],{"text":781,"type":724},"Wear Layers",{"type":726,"content":783},[784],{"text":785,"type":724},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":718,"attrs":787,"content":788},{"level":732},[789],{"text":790,"type":724},"Don’t Forget Sunscreen",{"type":726,"content":792},[793],{"text":794,"type":724},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":718,"attrs":796,"content":797},{"level":720},[798],{"text":799,"type":724},"Getting Motivated to Workout in the Cold ",{"type":726,"content":801},[802],{"text":803,"type":724},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":718,"attrs":805,"content":806},{"level":732},[807],{"text":808,"type":724},"Invest in New Activewear",{"type":726,"content":810},[811,813,822],{"text":812,"type":724},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":814,"type":724,"marks":815},"new workout gear",[816],{"type":817,"attrs":818},"link",{"href":819,"uuid":48,"anchor":48,"custom":820,"target":821,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},"_blank",{"text":823,"type":724}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":718,"attrs":825,"content":826},{"level":732},[827],{"text":828,"type":724},"Find a Workout Buddy",{"type":726,"content":830},[831,833,840],{"text":832,"type":724},"Accountability! Accountability! Accountability! Finding a ",{"text":834,"type":724,"marks":835},"workout buddy",[836],{"type":817,"attrs":837},{"href":838,"uuid":48,"anchor":48,"custom":839,"target":821,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":841,"type":724}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":718,"attrs":843,"content":844},{"level":732},[845],{"text":846,"type":724},"Benefits of Working Out in the Cold",{"type":726,"content":848},[849],{"text":850,"type":724},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":718,"attrs":852,"content":853},{"level":732},[854],{"text":855,"type":724},"Combat Seasonal Affective Disorder",{"type":726,"content":857},[858],{"text":859,"type":724},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":718,"attrs":861,"content":862},{"level":732},[863],{"text":864,"type":724},"Boost Your Immune System",{"type":726,"content":866},[867],{"text":868,"type":724},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":718,"attrs":870,"content":871},{"level":732},[872],{"text":873,"type":724},"Diverse Training Options",{"type":726,"content":875},[876],{"text":877,"type":724},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":718,"attrs":879,"content":880},{"level":732},[881],{"text":882,"type":724},"Burn More Calories",{"type":726,"content":884},[885],{"text":886,"type":724},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":718,"attrs":888,"content":889},{"level":720},[890],{"text":891,"type":724},"Train Like a Fighter in the Cold",{"type":726,"content":893},[894,896,905],{"text":895,"type":724},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":897,"type":724,"marks":898},"FightCamp",[899,903],{"type":817,"attrs":900},{"href":901,"uuid":48,"anchor":48,"custom":902,"target":821,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":904},"underline",{"text":906,"type":724}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":908,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":913,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":914,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":909,"component":118,"meta_info":910,"meta_title":7,"block_image":911,"cover_image":912,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00","article",{"_uid":918,"title":919,"plugin":43,"description":920},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":922,"alt":923,"name":7,"focus":7,"title":923,"filename":924,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[931],"featured",60887917,"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z","training/{{story.slug}}",[],["Reactive",938],[939,1094,1364,1777,2066,2388],{"name":940,"created_at":941,"published_at":942,"updated_at":943,"id":944,"uuid":945,"content":946,"slug":1088,"full_slug":1089,"sort_by_date":48,"position":1090,"tag_list":1091,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1092,"first_published_at":942,"release_id":48,"lang":60,"path":935,"alternates":1093,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":947,"faqs":948,"title":940,"topic":965,"author":980,"content":981,"category":1072,"schedule":1080,"component":916,"meta_info":1081,"cover_image":1084,"description":1083,"contributors":1087},"96d7fcda-e3db-4f35-935d-fd195032b834",[949,953,957,961],{"_uid":950,"answer":951,"question":952,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":954,"answer":955,"question":956,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":958,"answer":959,"question":960,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":962,"answer":963,"question":964,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":966,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":978,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":979,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":967,"component":39,"meta_info":975,"block_image":976,"cover_image":977,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":968,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":973,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":974,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":969,"component":118,"meta_info":970,"meta_title":7,"block_image":971,"cover_image":972,"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":715,"content":982},[983,1005,1010,1013,1018,1021,1026,1048,1053,1057,1068],{"type":726,"content":984},[985,987,994,996,1003],{"text":986,"type":724},"Boxing is a sport about ",{"text":988,"type":724,"marks":989},"range",[990],{"type":817,"attrs":991},{"href":992,"uuid":48,"anchor":48,"custom":993,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":995,"type":724}," and ",{"text":997,"type":724,"marks":998},"distance",[999],{"type":817,"attrs":1000},{"href":1001,"uuid":48,"anchor":48,"custom":1002,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1004,"type":724},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":718,"attrs":1006,"content":1007},{"level":720},[1008],{"text":1009,"type":724},"Step Behind The Jab",{"type":726,"content":1011},[1012],{"text":955,"type":724},{"type":718,"attrs":1014,"content":1015},{"level":720},[1016],{"text":1017,"type":724},"Front Foot Defense",{"type":726,"content":1019},[1020],{"text":959,"type":724},{"type":718,"attrs":1022,"content":1023},{"level":720},[1024],{"text":1025,"type":724},"Cutting Off The Ring",{"type":726,"content":1027},[1028,1030,1037,1039,1046],{"text":1029,"type":724},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1031,"type":724,"marks":1032},"outside fighter",[1033],{"type":817,"attrs":1034},{"href":1035,"uuid":48,"anchor":48,"custom":1036,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1038,"type":724},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1040,"type":724,"marks":1041},"jab",[1042],{"type":817,"attrs":1043},{"href":1044,"uuid":48,"anchor":48,"custom":1045,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1047,"type":724}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":718,"attrs":1049,"content":1050},{"level":720},[1051],{"text":1052,"type":724},"The Takeaway",{"type":726,"content":1054},[1055],{"text":1056,"type":724},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":726,"content":1058},[1059,1061,1066],{"text":1060,"type":724},"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":897,"type":724,"marks":1062},[1063],{"type":817,"attrs":1064},{"href":901,"uuid":48,"anchor":48,"custom":1065,"target":821,"linktype":13},{},{"text":1067,"type":724}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1069},[1070],{"text":1071,"type":724},"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":1073,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1078,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1074,"component":118,"meta_info":1075,"meta_title":7,"block_image":1076,"cover_image":1077,"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},[],[],"2022-09-10 00:00",{"_uid":1082,"title":940,"plugin":43,"description":1083},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1085,"alt":940,"name":7,"focus":48,"title":940,"filename":1086,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[931],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1095,"created_at":1096,"published_at":1097,"updated_at":1098,"id":1099,"uuid":1100,"content":1101,"slug":1358,"full_slug":1359,"sort_by_date":48,"position":1360,"tag_list":1361,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1362,"first_published_at":1097,"release_id":48,"lang":60,"path":935,"alternates":1363,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1102,"faqs":1103,"title":1095,"topic":1124,"author":1139,"content":1140,"category":1339,"schedule":1347,"component":916,"meta_info":1348,"cover_image":1352,"description":1356,"contributors":1357},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1104,1108,1112,1116,1120],{"_uid":1105,"answer":1106,"question":1107,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1109,"answer":1110,"question":1111,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1113,"answer":1114,"question":1115,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1117,"answer":1118,"question":1119,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1121,"answer":1122,"question":1123,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1125,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1137,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1138,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1126,"component":39,"meta_info":1134,"block_image":1135,"cover_image":1136,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1127,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1132,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1128,"component":118,"meta_info":1129,"meta_title":7,"block_image":1130,"cover_image":1131,"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":715,"content":1141},[1142,1156,1160,1164,1168,1172,1176,1179,1184,1189,1203,1208,1212,1217,1221,1226,1240,1244,1248,1262,1276,1280,1284,1298,1303,1307,1321,1326,1336],{"type":726,"content":1143},[1144,1146,1154],{"text":1145,"type":724},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1147,"type":724,"marks":1148},"interval training",[1149,1153],{"type":817,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":904},{"text":1155,"type":724}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":1157},[1158],{"text":1159,"type":724},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":718,"attrs":1161,"content":1162},{"level":720},[1163],{"text":1107,"type":724},{"type":726,"content":1165},[1166],{"text":1167,"type":724},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":1169},[1170],{"text":1171,"type":724},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":718,"attrs":1173,"content":1174},{"level":720},[1175],{"text":1111,"type":724},{"type":726,"content":1177},[1178],{"text":1110,"type":724},{"type":718,"attrs":1180,"content":1181},{"level":720},[1182],{"text":1183,"type":724},"Unique Benefits of HIIT",{"type":718,"attrs":1185,"content":1186},{"level":732},[1187],{"text":1188,"type":724},"Maximum Effectiveness in Less Time",{"type":726,"content":1190},[1191,1193,1201],{"text":1192,"type":724},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1194,"type":724,"marks":1195},"25-30% more calories",[1196,1200],{"type":817,"attrs":1197},{"href":1198,"uuid":48,"anchor":48,"custom":1199,"target":821,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":904},{"text":1202,"type":724}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":718,"attrs":1204,"content":1205},{"level":732},[1206],{"text":1207,"type":724},"Tones Muscle",{"type":726,"content":1209},[1210],{"text":1211,"type":724},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":718,"attrs":1213,"content":1214},{"level":732},[1215],{"text":1216,"type":724},"Adds Variety",{"type":726,"content":1218},[1219],{"text":1220,"type":724},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":718,"attrs":1222,"content":1223},{"level":732},[1224],{"text":1225,"type":724},"Improves Cardiovascular Health",{"type":726,"content":1227},[1228,1230,1238],{"text":1229,"type":724},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1231,"type":724,"marks":1232},"greater improvements in blood pressure",[1233,1237],{"type":817,"attrs":1234},{"href":1235,"uuid":48,"anchor":48,"custom":1236,"target":821,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":904},{"text":1239,"type":724}," and blood sugar than moderate-intensity workouts. ",{"type":718,"attrs":1241,"content":1242},{"level":720},[1243],{"text":1119,"type":724},{"type":726,"content":1245},[1246],{"text":1247,"type":724},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":1249},[1250,1252,1260],{"text":1251,"type":724},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1253,"type":724,"marks":1254},"roadwork",[1255,1259],{"type":817,"attrs":1256},{"href":1257,"uuid":48,"anchor":48,"custom":1258,"target":821,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":904},{"text":1261,"type":724},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":1263},[1264,1266,1274],{"text":1265,"type":724},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1267,"type":724,"marks":1268},"HIIT jump rope workout",[1269,1273],{"type":817,"attrs":1270},{"href":1271,"uuid":48,"anchor":48,"custom":1272,"target":821,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":904},{"text":1275,"type":724}," for a full-body cardio blast in just minutes.",{"type":718,"attrs":1277,"content":1278},{"level":720},[1279],{"text":1123,"type":724},{"type":726,"content":1281},[1282],{"text":1283,"type":724},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":1285},[1286,1288,1296],{"text":1287,"type":724},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1289,"type":724,"marks":1290},"10 minutes of HIIT boxing",[1291,1295],{"type":817,"attrs":1292},{"href":1293,"uuid":48,"anchor":48,"custom":1294,"target":821,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":904},{"text":1297,"type":724}," and feel the difference with just one workout.",{"type":718,"attrs":1299,"content":1300},{"level":720},[1301],{"text":1302,"type":724},"Hit With HIIT",{"type":726,"content":1304},[1305],{"text":1306,"type":724},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":1308},[1309,1311,1319],{"text":1310,"type":724},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1312,"type":724,"marks":1313},"FightCamp’s extensive library of HIIT workouts",[1314,1318],{"type":817,"attrs":1315},{"href":1316,"uuid":48,"anchor":48,"custom":1317,"target":821,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":904},{"text":1320,"type":724},"!",{"type":718,"attrs":1322,"content":1323},{"level":720},[1324],{"text":1325,"type":724},"Train Like a Fighter",{"type":726,"content":1327},[1328,1329,1335],{"text":1060,"type":724},{"text":897,"type":724,"marks":1330},[1331,1334],{"type":817,"attrs":1332},{"href":901,"uuid":48,"anchor":48,"custom":1333,"target":821,"linktype":13},{},{"type":904},{"text":1067,"type":724},{"type":726,"content":1337},[1338],{"text":1071,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1340,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1345,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1341,"component":118,"meta_info":1342,"meta_title":7,"block_image":1343,"cover_image":1344,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1349,"title":1350,"plugin":43,"description":1351},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1353,"alt":1354,"name":7,"focus":7,"title":1354,"filename":1355,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[931],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1365,"created_at":1366,"published_at":1367,"updated_at":1368,"id":1369,"uuid":1370,"content":1371,"slug":1771,"full_slug":1772,"sort_by_date":48,"position":1773,"tag_list":1774,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":1775,"first_published_at":1367,"release_id":48,"lang":60,"path":935,"alternates":1776,"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":1372,"faqs":1373,"title":1365,"topic":1382,"author":1397,"content":1398,"category":1752,"schedule":1760,"component":916,"meta_info":1761,"cover_image":1765,"description":1769,"contributors":1770},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1374,1378],{"_uid":1375,"answer":1376,"question":1377,"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":1379,"answer":1380,"question":1381,"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":1383,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1395,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1384,"component":39,"meta_info":1392,"block_image":1393,"cover_image":1394,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1385,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1390,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1386,"component":118,"meta_info":1387,"meta_title":7,"block_image":1388,"cover_image":1389,"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":715,"content":1399},[1400,1405,1419,1433,1438,1442,1447,1451,1489,1493,1498,1502,1506,1511,1515,1520,1534,1538,1558,1563,1567,1571,1629,1634,1638,1642,1668,1682,1687,1691,1695,1722,1726,1731,1735,1739,1749],{"type":718,"attrs":1401,"content":1402},{"level":720},[1403],{"text":1404,"type":724},"How to Stay Motivated to Work Out",{"type":726,"content":1406},[1407,1409,1417],{"text":1408,"type":724},"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":1410,"type":724,"marks":1411},"New Year’s Resolutions",[1412,1416],{"type":817,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"custom":1415,"target":821,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":904},{"text":1418,"type":724},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":726,"content":1420},[1421,1423,1431],{"text":1422,"type":724},"But what happens if you're looking for motivation to work out in the ",{"text":1424,"type":724,"marks":1425},"middle of summer",[1426,1430],{"type":817,"attrs":1427},{"href":1428,"uuid":48,"anchor":48,"custom":1429,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":904},{"text":1432,"type":724}," 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":718,"attrs":1434,"content":1435},{"level":720},[1436],{"text":1437,"type":724},"Motivation vs. Determination",{"type":726,"content":1439},[1440],{"text":1441,"type":724},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":718,"attrs":1443,"content":1444},{"level":732},[1445],{"text":1446,"type":724},"Motivation",{"type":726,"content":1448},[1449],{"text":1450,"type":724},"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":750,"content":1452},[1453,1459,1465,1471,1477,1483],{"type":753,"content":1454},[1455],{"type":726,"content":1456},[1457],{"text":1458,"type":724},"Movies",{"type":753,"content":1460},[1461],{"type":726,"content":1462},[1463],{"text":1464,"type":724},"Books",{"type":753,"content":1466},[1467],{"type":726,"content":1468},[1469],{"text":1470,"type":724},"Quotes",{"type":753,"content":1472},[1473],{"type":726,"content":1474},[1475],{"text":1476,"type":724},"Speeches",{"type":753,"content":1478},[1479],{"type":726,"content":1480},[1481],{"text":1482,"type":724},"Social media posts",{"type":753,"content":1484},[1485],{"type":726,"content":1486},[1487],{"text":1488,"type":724},"Success stories",{"type":726,"content":1490},[1491],{"text":1492,"type":724},"These are things that essentially make you want to start something, like a workout.",{"type":718,"attrs":1494,"content":1495},{"level":732},[1496],{"text":1497,"type":724},"Determination",{"type":726,"content":1499},[1500],{"text":1501,"type":724},"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":726,"content":1503},[1504],{"text":1505,"type":724},"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":718,"attrs":1507,"content":1508},{"level":720},[1509],{"text":1510,"type":724},"Finding That Drive",{"type":726,"content":1512},[1513],{"text":1514,"type":724},"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":718,"attrs":1516,"content":1517},{"level":732},[1518],{"text":1519,"type":724},"Working Out at Home",{"type":726,"content":1521},[1522,1524,1532],{"text":1523,"type":724},"The wonderful thing about ",{"text":1525,"type":724,"marks":1526},"working out from home",[1527,1531],{"type":817,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"custom":1530,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":904},{"text":1533,"type":724}," 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":726,"content":1535},[1536],{"text":1537,"type":724},"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":750,"content":1539},[1540,1546,1552],{"type":753,"content":1541},[1542],{"type":726,"content":1543},[1544],{"text":1545,"type":724},"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":753,"content":1547},[1548],{"type":726,"content":1549},[1550],{"text":1551,"type":724},"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":753,"content":1553},[1554],{"type":726,"content":1555},[1556],{"text":1557,"type":724},"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":718,"attrs":1559,"content":1560},{"level":732},[1561],{"text":1562,"type":724},"Staying Committed to Exercising Daily",{"type":726,"content":1564},[1565],{"text":1566,"type":724},"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":726,"content":1568},[1569],{"text":1570,"type":724},"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":750,"content":1572},[1573,1579,1585,1591,1603,1617],{"type":753,"content":1574},[1575],{"type":726,"content":1576},[1577],{"text":1578,"type":724},"Outdoor walks/hikes in nature",{"type":753,"content":1580},[1581],{"type":726,"content":1582},[1583],{"text":1584,"type":724},"Easy pace swims",{"type":753,"content":1586},[1587],{"type":726,"content":1588},[1589],{"text":1590,"type":724},"Sauna sessions",{"type":753,"content":1592},[1593],{"type":726,"content":1594},[1595],{"text":1596,"type":724,"marks":1597},"Low-intensity yoga",[1598,1602],{"type":817,"attrs":1599},{"href":1600,"uuid":48,"anchor":48,"custom":1601,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":904},{"type":753,"content":1604},[1605],{"type":726,"content":1606},[1607,1615],{"text":1608,"type":724,"marks":1609},"Mobility work",[1610,1614],{"type":817,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":904},{"text":1616,"type":724}," ",{"type":753,"content":1618},[1619],{"type":726,"content":1620},[1621],{"text":1622,"type":724,"marks":1623},"Stretching",[1624,1628],{"type":817,"attrs":1625},{"href":1626,"uuid":48,"anchor":48,"custom":1627,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":904},{"type":718,"attrs":1630,"content":1631},{"level":732},[1632],{"text":1633,"type":724},"Morning Workouts Before Starting the Day",{"type":726,"content":1635},[1636],{"text":1637,"type":724},"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":726,"content":1639},[1640],{"text":1641,"type":724},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":750,"content":1643},[1644,1650,1656,1662],{"type":753,"content":1645},[1646],{"type":726,"content":1647},[1648],{"text":1649,"type":724},"Turning off electronics the last hour",{"type":753,"content":1651},[1652],{"type":726,"content":1653},[1654],{"text":1655,"type":724},"Sleeping in a blacked-out environment",{"type":753,"content":1657},[1658],{"type":726,"content":1659},[1660],{"text":1661,"type":724},"Getting to bed at the same time each night",{"type":753,"content":1663},[1664],{"type":726,"content":1665},[1666],{"text":1667,"type":724},"Set out your workout clothes the night before",{"type":726,"content":1669},[1670,1672,1680],{"text":1671,"type":724},"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":1673,"type":724,"marks":1674},"H.I.I.T. session",[1675,1679],{"type":817,"attrs":1676},{"href":1677,"uuid":48,"anchor":48,"custom":1678,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":904},{"text":1681,"type":724},".",{"type":718,"attrs":1683,"content":1684},{"level":732},[1685],{"text":1686,"type":724},"End-of-Day Workouts",{"type":726,"content":1688},[1689],{"text":1690,"type":724},"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":726,"content":1692},[1693],{"text":1694,"type":724},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":750,"content":1696},[1697,1710,1716],{"type":753,"content":1698},[1699],{"type":726,"content":1700},[1701,1703,1708],{"text":1702,"type":724},"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":1704,"type":724,"marks":1705},"“why” ",[1706],{"type":1707},"italic",{"text":1709,"type":724},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":753,"content":1711},[1712],{"type":726,"content":1713},[1714],{"text":1715,"type":724},"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":753,"content":1717},[1718],{"type":726,"content":1719},[1720],{"text":1721,"type":724},"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":726,"content":1723},[1724],{"text":1725,"type":724},"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":718,"attrs":1727,"content":1728},{"level":720},[1729],{"text":1730,"type":724},"Plan Then Execute",{"type":726,"content":1732},[1733],{"text":1734,"type":724},"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":718,"attrs":1736,"content":1737},{"level":720},[1738],{"text":1325,"type":724},{"type":726,"content":1740},[1741,1742,1748],{"text":1060,"type":724},{"text":897,"type":724,"marks":1743},[1744,1747],{"type":817,"attrs":1745},{"href":901,"uuid":48,"anchor":48,"custom":1746,"target":821,"linktype":13},{},{"type":904},{"text":1067,"type":724},{"type":726,"content":1750},[1751],{"text":1071,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1753,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1758,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1759,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1754,"component":118,"meta_info":1755,"meta_title":7,"block_image":1756,"cover_image":1757,"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":1762,"title":1763,"plugin":43,"description":1764},"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":1766,"alt":1767,"name":7,"focus":7,"title":1767,"filename":1768,"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,[931],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1778,"created_at":1779,"published_at":1780,"updated_at":1781,"id":1782,"uuid":1783,"content":1784,"slug":2059,"full_slug":2060,"sort_by_date":48,"position":2061,"tag_list":2062,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2063,"first_published_at":2064,"release_id":48,"lang":60,"path":935,"alternates":2065,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1785,"faqs":1786,"title":1799,"topic":1800,"author":980,"content":1815,"category":2040,"schedule":2048,"component":916,"meta_info":2049,"cover_image":2053,"description":2057,"contributors":2058},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1787,1791,1795],{"_uid":1788,"answer":1789,"question":1790,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1792,"answer":1793,"question":1794,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1796,"answer":1797,"question":1798,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1801,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1813,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1814,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1802,"component":39,"meta_info":1810,"block_image":1811,"cover_image":1812,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1803,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1804,"component":118,"meta_info":1805,"meta_title":7,"block_image":1806,"cover_image":1807,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":1816},[1817,1821,1826,1841,1855,1860,1880,1884,1889,1906,1910,1930,1934,1939,1954,1958,1963,1987,1992,2006,2010,2023,2027,2037],{"type":726,"content":1818},[1819],{"text":1820,"type":724},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":718,"attrs":1822,"content":1823},{"level":720},[1824],{"text":1825,"type":724},"Floyd “Money” Mayweather Jr.",{"type":1827,"attrs":1828},"blok",{"id":1829,"body":1830},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1831],{"url":1832,"_uid":1834,"image":1835,"component":1839,"copyright_details":1840},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1836,"alt":1837,"name":7,"focus":7,"title":1837,"filename":1838,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":726,"content":1842},[1843,1845,1853],{"text":1844,"type":724},"Regarded as the best technical boxer of this age, ",{"text":1846,"type":724,"marks":1847},"Floyd Mayweather Jr.",[1848,1852],{"type":817,"attrs":1849},{"href":1850,"uuid":48,"anchor":48,"custom":1851,"target":821,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":904},{"text":1854,"type":724}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":718,"attrs":1856,"content":1857},{"level":732},[1858],{"text":1859,"type":724},"The Philly Shell",{"type":750,"content":1861},[1862,1868,1874],{"type":753,"content":1863},[1864],{"type":726,"content":1865},[1866],{"text":1867,"type":724},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":753,"content":1869},[1870],{"type":726,"content":1871},[1872],{"text":1873,"type":724},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":753,"content":1875},[1876],{"type":726,"content":1877},[1878],{"text":1879,"type":724},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":726,"content":1881},[1882],{"text":1883,"type":724},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":718,"attrs":1885,"content":1886},{"level":720},[1887],{"text":1888,"type":724},"Pernell “Sweet Pea” Whitaker",{"type":1827,"attrs":1890},{"id":1829,"body":1891},[1892],{"url":1893,"_uid":1894,"image":1895,"component":1839,"copyright_details":1899},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1896,"alt":1897,"name":7,"focus":7,"title":1897,"filename":1898,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1900],{"_uid":1901,"link":1902,"title":1904,"component":1905},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1903,"target":821,"linktype":13,"fieldtype":14,"cached_url":1903},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":726,"content":1907},[1908],{"text":1909,"type":724},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":750,"content":1911},[1912,1918,1924],{"type":753,"content":1913},[1914],{"type":726,"content":1915},[1916],{"text":1917,"type":724},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":753,"content":1919},[1920],{"type":726,"content":1921},[1922],{"text":1923,"type":724},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":753,"content":1925},[1926],{"type":726,"content":1927},[1928],{"text":1929,"type":724},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":726,"content":1931},[1932],{"text":1933,"type":724},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":718,"attrs":1935,"content":1936},{"level":720},[1937],{"text":1938,"type":724},"Muhammad Ali",{"type":1827,"attrs":1940},{"id":1829,"body":1941},[1942],{"url":1943,"_uid":1944,"image":1945,"component":1839,"copyright_details":1948},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1946,"alt":1837,"name":7,"focus":7,"title":1837,"filename":1947,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1949],{"_uid":1950,"link":1951,"title":1953,"component":1905},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1952,"target":821,"linktype":13,"fieldtype":14,"cached_url":1952},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":726,"content":1955},[1956],{"text":1957,"type":724},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":718,"attrs":1959,"content":1960},{"level":732},[1961],{"text":1962,"type":724},"The Ali Shuffle",{"type":750,"content":1964},[1965,1981],{"type":753,"content":1966},[1967],{"type":726,"content":1968},[1969,1971,1979],{"text":1970,"type":724},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1972,"type":724,"marks":1973},"To do the Ali Shuffle",[1974,1978],{"type":817,"attrs":1975},{"href":1976,"uuid":48,"anchor":48,"custom":1977,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":904},{"text":1980,"type":724},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":753,"content":1982},[1983],{"type":726,"content":1984},[1985],{"text":1986,"type":724},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":718,"attrs":1988,"content":1989},{"level":732},[1990],{"text":1991,"type":724},"The Rope a Dope",{"type":750,"content":1993},[1994,2000],{"type":753,"content":1995},[1996],{"type":726,"content":1997},[1998],{"text":1999,"type":724},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":753,"content":2001},[2002],{"type":726,"content":2003},[2004],{"text":2005,"type":724},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":726,"content":2007},[2008],{"text":2009,"type":724},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":726,"content":2011},[2012,2014,2022],{"text":2013,"type":724},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2015,"type":724,"marks":2016},"FightCamp Community",[2017,2021],{"type":817,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"custom":2020,"target":821,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":904},{"text":1320,"type":724},{"type":718,"attrs":2024,"content":2025},{"level":720},[2026],{"text":1325,"type":724},{"type":726,"content":2028},[2029,2030,2036],{"text":1060,"type":724},{"text":897,"type":724,"marks":2031},[2032,2035],{"type":817,"attrs":2033},{"href":901,"uuid":48,"anchor":48,"custom":2034,"target":821,"linktype":13},{},{"type":904},{"text":1067,"type":724},{"type":726,"content":2038},[2039],{"text":1071,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2041,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2046,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2047,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2042,"component":118,"meta_info":2043,"meta_title":7,"block_image":2044,"cover_image":2045,"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":2050,"title":2051,"plugin":43,"description":2052},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2054,"alt":2055,"name":7,"focus":7,"title":2055,"filename":2056,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[931],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2067,"created_at":2068,"published_at":2069,"updated_at":2070,"id":2071,"uuid":2072,"content":2073,"slug":2382,"full_slug":2383,"sort_by_date":48,"position":2384,"tag_list":2385,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2386,"first_published_at":2069,"release_id":48,"lang":60,"path":935,"alternates":2387,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2074,"faqs":2075,"title":2067,"topic":2108,"author":1139,"content":2123,"category":2364,"schedule":2372,"component":916,"meta_info":2373,"cover_image":2377,"description":2376,"contributors":2381},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2076,2080,2084,2088,2092,2096,2100,2104],{"_uid":2077,"answer":2078,"question":2079,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2081,"answer":2082,"question":2083,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2085,"answer":2086,"question":2087,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2089,"answer":2090,"question":2091,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2093,"answer":2094,"question":2095,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2097,"answer":2098,"question":2099,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2101,"answer":2102,"question":2103,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2105,"answer":2106,"question":2107,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2109,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2121,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2110,"component":39,"meta_info":2118,"block_image":2119,"cover_image":2120,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2111,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":715,"content":2124},[2125,2145,2149,2153,2158,2162,2174,2194,2198,2208,2211,2216,2227,2247,2252,2262,2290,2295,2305,2317,2322,2349,2353,2361],{"type":726,"content":2126},[2127,2129,2135,2137,2143],{"text":2128,"type":724},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2130,"type":724,"marks":2131},"over two hours each day",[2132],{"type":817,"attrs":2133},{"href":2134,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2136,"type":724}," on social media. The ",{"text":2138,"type":724,"marks":2139},"CDC",[2140],{"type":817,"attrs":2141},{"href":2142,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2144,"type":724}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":726,"content":2146},[2147],{"text":2148,"type":724},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":726,"content":2150},[2151],{"text":2152,"type":724},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":718,"attrs":2154,"content":2155},{"level":720},[2156],{"text":2157,"type":724},"Benefits of a 30-Minute Boxing Workout",{"type":718,"attrs":2159,"content":2160},{"level":732},[2161],{"text":2087,"type":724},{"type":1827,"attrs":2163},{"id":2164,"body":2165},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2166],{"url":2167,"_uid":2168,"image":2169,"component":1839,"copyright_details":2173},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2170,"alt":2171,"name":7,"focus":48,"title":2171,"filename":2172,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":726,"content":2175},[2176,2178,2184,2186,2192],{"text":2177,"type":724},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2179,"type":724,"marks":2180},"heavy bag",[2181],{"type":817,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2185,"type":724},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2187,"type":724,"marks":2188},"fantastic shape",[2189],{"type":817,"attrs":2190},{"href":2191,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2193,"type":724},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":718,"attrs":2195,"content":2196},{"level":732},[2197],{"text":2091,"type":724},{"type":1827,"attrs":2199},{"id":2164,"body":2200},[2201],{"url":2202,"_uid":2203,"image":2204,"component":1839,"copyright_details":2207},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2205,"alt":2171,"name":7,"focus":48,"title":2171,"filename":2206,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":726,"content":2209},[2210],{"text":2090,"type":724},{"type":718,"attrs":2212,"content":2213},{"level":732},[2214],{"text":2215,"type":724},"Stress Relief",{"type":1827,"attrs":2217},{"id":2164,"body":2218},[2219],{"url":2220,"_uid":2221,"image":2222,"component":1839,"copyright_details":2226},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2223,"alt":2224,"name":7,"focus":48,"title":2224,"filename":2225,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":726,"content":2228},[2229,2231,2237,2239,2245],{"text":2230,"type":724},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2232,"type":724,"marks":2233},"unleashing that stress",[2234],{"type":817,"attrs":2235},{"href":2236,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2238,"type":724}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2240,"type":724,"marks":2241},"safe and healthy outlet",[2242],{"type":817,"attrs":2243},{"href":2244,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2246,"type":724}," for anyone who has ever felt the need to just get it all out.",{"type":718,"attrs":2248,"content":2249},{"level":732},[2250],{"text":2251,"type":724},"Mental Wellness",{"type":1827,"attrs":2253},{"id":2164,"body":2254},[2255],{"url":2256,"_uid":2257,"image":2258,"component":1839,"copyright_details":2261},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2259,"alt":2171,"name":7,"focus":48,"title":2171,"filename":2260,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":726,"content":2263},[2264,2266,2272,2274,2280,2282,2288],{"text":2265,"type":724},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2267,"type":724,"marks":2268},"prevent age-related cognitive decline",[2269],{"type":817,"attrs":2270},{"href":2271,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2273,"type":724},". Studies have also shown that as little as ",{"text":2275,"type":724,"marks":2276},"15 minutes per day",[2277],{"type":817,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2281,"type":724}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2283,"type":724,"marks":2284},"regulate your emotional well-being",[2285],{"type":817,"attrs":2286},{"href":2287,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2289,"type":724}," over time with consistent workouts.",{"type":718,"attrs":2291,"content":2292},{"level":732},[2293],{"text":2294,"type":724},"Convenience",{"type":1827,"attrs":2296},{"id":2164,"body":2297},[2298],{"url":2299,"_uid":2300,"image":2301,"component":1839,"copyright_details":2304},{"id":7,"url":7,"linktype":1833,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2302,"alt":2171,"name":7,"focus":48,"title":2171,"filename":2303,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":726,"content":2306},[2307,2309,2315],{"text":2308,"type":724},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2310,"type":724,"marks":2311},"boxing training at home",[2312],{"type":817,"attrs":2313},{"href":2314,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2316,"type":724},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":718,"attrs":2318,"content":2319},{"level":720},[2320],{"text":2321,"type":724},"30-Minute Throwdown",{"type":726,"content":2323},[2324,2326,2332,2334,2340,2342,2347],{"text":2325,"type":724},"You can start getting all the benefits of ",{"text":2327,"type":724,"marks":2328},"boxing at home",[2329],{"type":817,"attrs":2330},{"href":2331,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2333,"type":724}," with no equipment at all. ",{"text":2335,"type":724,"marks":2336},"Shadowboxing",[2337],{"type":817,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2341,"type":724}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2179,"type":724,"marks":2343},[2344],{"type":817,"attrs":2345},{"href":2346,"uuid":48,"anchor":48,"target":821,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2348,"type":724}," to your home gym can be life-changing.",{"type":718,"attrs":2350,"content":2351},{"level":720},[2352],{"text":1325,"type":724},{"type":726,"content":2354},[2355,2356,2360],{"text":1060,"type":724},{"text":897,"type":724,"marks":2357},[2358],{"type":817,"attrs":2359},{"href":901,"uuid":48,"anchor":48,"target":821,"linktype":13},{"text":1067,"type":724},{"type":726,"content":2362},[2363],{"text":1071,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2365,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2370,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2371,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2366,"component":118,"meta_info":2367,"meta_title":7,"block_image":2368,"cover_image":2369,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2374,"title":2375,"plugin":43,"description":2376},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2378,"alt":2379,"name":7,"focus":48,"title":2379,"filename":2380,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[931],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2389,"created_at":2390,"published_at":2391,"updated_at":2392,"id":2393,"uuid":2394,"content":2395,"slug":2623,"full_slug":2624,"sort_by_date":48,"position":2625,"tag_list":2626,"is_startpage":9,"parent_id":932,"meta_data":48,"group_id":2627,"first_published_at":2628,"release_id":48,"lang":60,"path":935,"alternates":2629,"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":2396,"faqs":2397,"title":2389,"topic":2410,"author":2425,"content":2426,"category":2604,"schedule":2612,"component":916,"meta_info":2613,"cover_image":2617,"description":2621,"contributors":2622},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2398,2402,2406],{"_uid":2399,"answer":2400,"question":2401,"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":2403,"answer":2404,"question":2405,"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":2407,"answer":2408,"question":2409,"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":2411,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2423,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2412,"component":39,"meta_info":2420,"block_image":2421,"cover_image":2422,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2413,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2418,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2419,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2414,"component":118,"meta_info":2415,"meta_title":7,"block_image":2416,"cover_image":2417,"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":715,"content":2427},[2428,2432,2436,2440,2444,2458,2506,2520,2525,2548,2582,2586,2590,2601],{"type":718,"attrs":2429,"content":2430},{"level":720},[2431],{"text":2401,"type":724},{"type":726,"content":2433},[2434],{"text":2435,"type":724},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":726,"content":2437},[2438],{"text":2439,"type":724},"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":718,"attrs":2441,"content":2442},{"level":720},[2443],{"text":2405,"type":724},{"type":726,"content":2445},[2446,2448,2456],{"text":2447,"type":724},"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":2449,"type":724,"marks":2450},"National Academy of Sports Medicine",[2451,2455],{"type":817,"attrs":2452},{"href":2453,"uuid":48,"anchor":48,"custom":2454,"target":821,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":904},{"text":2457,"type":724}," has a few exercise-related symptoms of overtraining:",{"type":2459,"attrs":2460,"content":2463},"ordered_list",{"order":2461},{"order":2462},1,[2464,2470,2476,2482,2488,2494,2500],{"type":753,"content":2465},[2466],{"type":726,"content":2467},[2468],{"text":2469,"type":724},"A plateau or decline in workout performance or progress",{"type":753,"content":2471},[2472],{"type":726,"content":2473},[2474],{"text":2475,"type":724},"A perception of increased exertion during “normal” or “easy” workouts",{"type":753,"content":2477},[2478],{"type":726,"content":2479},[2480],{"text":2481,"type":724},"Excessive sweating or overheating",{"type":753,"content":2483},[2484],{"type":726,"content":2485},[2486],{"text":2487,"type":724},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":753,"content":2489},[2490],{"type":726,"content":2491},[2492],{"text":2493,"type":724},"A lack of feeling “refreshed” after regular rest and recovery",{"type":753,"content":2495},[2496],{"type":726,"content":2497},[2498],{"text":2499,"type":724},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":753,"content":2501},[2502],{"type":726,"content":2503},[2504],{"text":2505,"type":724},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":726,"content":2507},[2508,2510,2518],{"text":2509,"type":724},"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":2511,"type":724,"marks":2512},"FightCamp App",[2513,2517],{"type":817,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"custom":2516,"target":821,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":904},{"text":2519,"type":724}," 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":718,"attrs":2521,"content":2522},{"level":720},[2523],{"text":2524,"type":724},"A Day of Rest",{"type":726,"content":2526},[2527,2529,2537,2538,2546],{"text":2528,"type":724},"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":2530,"type":724,"marks":2531},"Aaron",[2532,2536],{"type":817,"attrs":2533},{"href":2534,"uuid":48,"anchor":48,"custom":2535,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":904},{"text":995,"type":724},{"text":2539,"type":724,"marks":2540},"Flo",[2541,2545],{"type":817,"attrs":2542},{"href":2543,"uuid":48,"anchor":48,"custom":2544,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":904},{"text":2547,"type":724},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":726,"content":2549},[2550,2552,2560,2562,2570,2572,2580],{"text":2551,"type":724},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2553,"type":724,"marks":2554},"researchers",[2555,2559],{"type":817,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"custom":2558,"target":821,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":904},{"text":2561,"type":724}," 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":2563,"type":724,"marks":2564},"FightCamp Trainers",[2565,2569],{"type":817,"attrs":2566},{"href":2567,"uuid":48,"anchor":48,"custom":2568,"target":821,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":904},{"text":2571,"type":724}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2573,"type":724,"marks":2574},"neurological connections",[2575,2579],{"type":817,"attrs":2576},{"href":2577,"uuid":48,"anchor":48,"custom":2578,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":904},{"text":2581,"type":724},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":726,"content":2583},[2584],{"text":2585,"type":724},"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":718,"attrs":2587,"content":2588},{"level":720},[2589],{"text":1325,"type":724},{"type":726,"content":2591},[2592,2593,2599],{"text":1060,"type":724},{"text":897,"type":724,"marks":2594},[2595,2598],{"type":817,"attrs":2596},{"href":901,"uuid":48,"anchor":48,"custom":2597,"target":821,"linktype":13},{},{"type":904},{"text":2600,"type":724}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":2602},[2603],{"text":1071,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2605,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2610,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2611,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2606,"component":118,"meta_info":2607,"meta_title":7,"block_image":2608,"cover_image":2609,"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":2614,"title":2615,"plugin":43,"description":2616},"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":2618,"alt":2619,"name":7,"focus":7,"title":2619,"filename":2620,"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,[931],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":916,"created_at":2631,"published_at":2632,"updated_at":2633,"id":2634,"uuid":2635,"content":2636,"slug":916,"full_slug":2657,"sort_by_date":48,"position":446,"tag_list":2658,"is_startpage":9,"parent_id":2659,"meta_data":48,"group_id":2660,"first_published_at":2661,"release_id":48,"lang":60,"path":7,"alternates":2662,"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":2637,"component":2638,"meta_info":2639,"custom_content_list":2641},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2640,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2642,2647,2652],{"_uid":2643,"label":2644,"value":2645,"dev_id":2646,"component":724},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2648,"label":2649,"value":2650,"dev_id":2651,"component":724},"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":2653,"label":2654,"value":2655,"dev_id":2656,"component":724},"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",[],1785892870782]