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One of the best all-time at rolling a punch was Joe Frazier, and it was partly due to his expertise in rolling, that he secured a win the first time he squared off against Muhammad Ali.","What is a roll in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e060ac10-b808-4866-be8e-6602f3d838b7","Let’s break down the basics of a roll. A roll has the following characteristics:\n- Generally performed in a medium to short range stance (boxing on the inside)\n- When rolling, move your head just enough to avoid contact (not a centimeter more)\n- Overdoing movement:\n- Inefficient\n- Poor position for counter punching\n- Not enough movement:\n- Get hit from opponent","What are the characteristics of a roll in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"000919b0-242d-44f6-90f5-348ba2e524ff","To do a lead side roll in boxing, follow these steps:\n- Start in a neutral boxing stance with your hands in guard\n\nVisualize a Rear Hook (4) being thrown at your head from an opponent\n- Begin the roll by moving your head out of the way and slipping to your rear side\n- Your weight should be on your rear leg\n- Bend your knees and drop your center of gravity down a few inches\n- From here, rotate your torso and shift your weight over to your lead leg\n- Once your head is on the lead side of your body, pop into an upright stance","How do you do a lead side roll in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"41b52636-36be-4962-9e12-e527ce9a379f","To do a rear side roll in boxing, follow these steps:\n- Start in a neutral boxing stance with your hands in guard\n\nVisualize a Lead Uppercut (5) being thrown at your head from an opponent\n- Begin the roll by moving your head out of the way and slipping to your lead side\n- Your weight should be on your lead leg\n- Bend your knees and drop your center of gravity down a few inches\n- From here, rotate your torso and shift your weight over to your rear leg\n- Once your head is on the rear side of your body, pop into an upright stance","How do you do a rear side roll in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"5ea69b1f-1845-4c40-a27f-f6ca06af0f67","Here are two (2) tips for rolling in boxing:\n- Do not forget to start by slipping your head off the centerline to avoid getting clipped when rolling\n- When shifting weight for either side roll, make sure to pivot your feet to help transfer weight accordingly","What are some tips for rolling in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"4e984002-a674-4b52-b42f-7f0f7656b597","It's very common for a fighter to roll either immediately before or after throwing a punch to help remain elusive. Rolling also helps set you up and create openings for counter punches. Traditionally, you will roll using the momentum of a punch to help transfer weight and balance back and forth.","How do you use a roll and a punch combo together?",{"_uid":692,"answer":693,"question":694,"component":670},"8ca9bf0c-7237-44fd-b3c6-bde4d655776e","- Start off your punch combo by throwing a Cross (2)\n- Follow up with a quick Lead Hook (3)\n- Roll to your lead side\n- Don't forget to first slip your head off of the midline\n- Pop up and throw a swift Lead Hook (3)\n- Immediately throw another Cross (2)\n- Finish off the combo by rolling back to your rear side","Cross - Lead Hook - Roll Lead - Lead Hook - Cross - Roll Rear | 2 - 3 - Roll Lead - 3 - 2 - Roll Rear",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":696,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":55,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":724,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":721,"alt":711,"name":7,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":735,"content":736},"doc",[737,755,769,776,779,783,851,856,860,867,878,932,938,948,1001,1006,1020,1025,1028,1033,1044,1114,1119,1131,1143],{"type":738,"content":739},"paragraph",[740,743,751,753],{"text":741,"type":742},"Sometimes in life, it helps to, quite literally, roll with the punches, meaning learning how to cope with and handle adversity. The ","text",{"text":744,"type":742,"marks":745},"origin",[746],{"type":747,"attrs":748},"link",{"href":749,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://knowyourphrase.com/roll-with-the-punches#:~:text=It's%20believed%20this%20phrase%20originates%20from%20boxing.&text=For%20instance%2C%20if%20an%20opponent,as%20a%20full%20contact%20strike.","_blank",{"text":752,"type":742}," of that phrase actually comes from boxing. In boxing, rolling is basic boxing defense 101.",{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"1bd5b73f-7d39-4e18-bd0f-a2bde5c0b130",[760],{"_uid":761,"link":762,"image":764,"title":766,"component":768},"i-4b483f0a-36b3-48b3-ab87-1237cc32a9f9",{"id":7,"url":763,"linktype":13,"fieldtype":14,"cached_url":763},"https://youtu.be/mLKrcE0mo4E",{"id":765,"alt":766,"name":7,"focus":48,"title":766,"filename":767,"copyright":7,"fieldtype":50},3779172,"Boxing Defense Drill | How To Roll A Punch","https://a.storyblok.com/f/115220/1244x700/11a292b9c5/boxing-defense-drill-how-to-roll-a-punch.png","image_video_link",{"type":770,"attrs":771,"content":773},"heading",{"level":772},2,[774],{"text":775,"type":742},"What Is a Roll In Boxing?",{"type":738,"content":777},[778],{"text":668,"type":742},{"type":738,"content":780},[781],{"text":782,"type":742},"Let’s break down the basics of a roll. A roll has the following characteristics:",{"type":784,"content":785},"bullet_list",[786,801],{"type":787,"content":788},"list_item",[789],{"type":738,"content":790},[791,793,799],{"text":792,"type":742},"Generally performed in a medium to ",{"text":794,"type":742,"marks":795},"short range stance",[796],{"type":747,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/g1Z6noqDQ9E",{"text":800,"type":742}," (boxing on the inside)",{"type":787,"content":802},[803,807],{"type":738,"content":804},[805],{"text":806,"type":742},"When rolling, move your head just enough to avoid contact (not a centimeter more)",{"type":784,"content":808},[809,829],{"type":787,"content":810},[811,815],{"type":738,"content":812},[813],{"text":814,"type":742},"Overdoing movement:",{"type":784,"content":816},[817,823],{"type":787,"content":818},[819],{"type":738,"content":820},[821],{"text":822,"type":742},"Inefficient",{"type":787,"content":824},[825],{"type":738,"content":826},[827],{"text":828,"type":742},"Poor position for counter punching",{"type":787,"content":830},[831,835],{"type":738,"content":832},[833],{"text":834,"type":742},"Not enough movement:",{"type":784,"content":836},[837],{"type":787,"content":838},[839],{"type":738,"content":840},[841,843,849],{"text":842,"type":742},"Get ",{"text":844,"type":742,"marks":845},"hit",[846],{"type":747,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit",{"text":850,"type":742}," from opponent",{"type":770,"attrs":852,"content":853},{"level":772},[854],{"text":855,"type":742},"Mechanics of a Roll",{"type":738,"content":857},[858],{"text":859,"type":742},"When performed properly, the movement of a defensive roll will be a “U-shape”.",{"type":770,"attrs":861,"content":863},{"level":862},3,[864,866],{"text":865,"type":742},"Lead Side Roll",{"type":754},{"type":756,"attrs":868},{"id":758,"body":869},[870],{"_uid":871,"image":872,"component":876,"copyright_details":877},"i-cd14d930-abd3-401d-a051-cf7d1a039b8f",{"id":873,"alt":874,"name":7,"focus":48,"title":874,"filename":875,"copyright":7,"fieldtype":50},3779174,"Boxing Lead Side Roll","https://a.storyblok.com/f/115220/1380x700/4fdc2eac99/lead_side_roll.png","content_image",[],{"type":784,"content":879},[880,894,900,914,920,926],{"type":787,"content":881},[882],{"type":738,"content":883},[884,886,892],{"text":885,"type":742},"Start in a neutral ",{"text":887,"type":742,"marks":888},"boxing stance",[889],{"type":747,"attrs":890},{"href":891,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":893,"type":742}," with your hands in guard",{"type":787,"content":895},[896],{"type":738,"content":897},[898],{"text":899,"type":742},"Visualize a Rear Hook (4) being thrown at your head from an opponent",{"type":787,"content":901},[902,906],{"type":738,"content":903},[904],{"text":905,"type":742},"Begin the roll by moving your head out of the way and slipping to your rear side",{"type":784,"content":907},[908],{"type":787,"content":909},[910],{"type":738,"content":911},[912],{"text":913,"type":742},"Your weight should be on your rear leg",{"type":787,"content":915},[916],{"type":738,"content":917},[918],{"text":919,"type":742},"Bend your knees and drop your center of gravity down a few inches",{"type":787,"content":921},[922],{"type":738,"content":923},[924],{"text":925,"type":742},"From here, rotate your torso and shift your weight over to your lead leg",{"type":787,"content":927},[928],{"type":738,"content":929},[930],{"text":931,"type":742},"Once your head is on the lead side of your body, pop into an upright stance",{"type":770,"attrs":933,"content":934},{"level":862},[935,937],{"text":936,"type":742},"Rear Side Roll",{"type":754},{"type":756,"attrs":939},{"id":758,"body":940},[941],{"_uid":942,"image":943,"component":876,"copyright_details":947},"i-0d19c979-00f1-4e40-a4d8-0b706437613c",{"id":944,"alt":945,"name":7,"focus":48,"title":945,"filename":946,"copyright":7,"fieldtype":50},3779185,"Boxing Rear Side Roll","https://a.storyblok.com/f/115220/1380x700/0c49b357ed/rear_side_roll.png",[],{"type":784,"content":949},[950,956,970,984,989,995],{"type":787,"content":951},[952],{"type":738,"content":953},[954],{"text":955,"type":742},"Start in a neutral boxing stance with your hands in guard",{"type":787,"content":957},[958],{"type":738,"content":959},[960,962,968],{"text":961,"type":742},"Visualize a Lead ",{"text":963,"type":742,"marks":964},"Uppercut",[965],{"type":747,"attrs":966},{"href":967,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch",{"text":969,"type":742}," (5) being thrown at your head from an opponent",{"type":787,"content":971},[972,976],{"type":738,"content":973},[974],{"text":975,"type":742},"Begin the roll by moving your head out of the way and slipping to your lead side",{"type":784,"content":977},[978],{"type":787,"content":979},[980],{"type":738,"content":981},[982],{"text":983,"type":742},"Your weight should be on your lead leg",{"type":787,"content":985},[986],{"type":738,"content":987},[988],{"text":919,"type":742},{"type":787,"content":990},[991],{"type":738,"content":992},[993],{"text":994,"type":742},"From here, rotate your torso and shift your weight over to your rear leg",{"type":787,"content":996},[997],{"type":738,"content":998},[999],{"text":1000,"type":742},"Once your head is on the rear side of your body, pop into an upright stance",{"type":770,"attrs":1002,"content":1003},{"level":772},[1004],{"text":1005,"type":742},"Rolling Tips",{"type":784,"content":1007},[1008,1014],{"type":787,"content":1009},[1010],{"type":738,"content":1011},[1012],{"text":1013,"type":742},"Do not forget to start by slipping your head off the centerline to avoid getting clipped when rolling",{"type":787,"content":1015},[1016],{"type":738,"content":1017},[1018],{"text":1019,"type":742},"When shifting weight for either side roll, make sure to pivot your feet to help transfer weight accordingly",{"type":770,"attrs":1021,"content":1022},{"level":772},[1023],{"text":1024,"type":742},"How To Use a Roll and Punch Combo Together",{"type":738,"content":1026},[1027],{"text":689,"type":742},{"type":770,"attrs":1029,"content":1030},{"level":862},[1031,1032],{"text":694,"type":742},{"type":754},{"type":756,"attrs":1034},{"id":1035,"body":1036},"65da5326-7e8c-4e8d-b172-7349cde47ee0",[1037],{"_uid":1038,"image":1039,"component":876,"copyright_details":1043},"i-58927e2c-ec51-4ffa-8652-0a47f4afe274",{"id":1040,"alt":1041,"name":7,"focus":48,"title":1041,"filename":1042,"copyright":7,"fieldtype":50},3779213,"Cross - Lead Hook - Roll Lead - Lead Hook - Cross - Roll Rear","https://a.storyblok.com/f/115220/1380x700/66db6b865c/2-3-roll-lead-3-2-roll-rear.png",[],{"type":784,"content":1045},[1046,1060,1074,1096,1102,1108],{"type":787,"content":1047},[1048],{"type":738,"content":1049},[1050,1052,1058],{"text":1051,"type":742},"Start off your punch combo by throwing a ",{"text":1053,"type":742,"marks":1054},"Cross",[1055],{"type":747,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":1059,"type":742}," (2)",{"type":787,"content":1061},[1062],{"type":738,"content":1063},[1064,1066,1072],{"text":1065,"type":742},"Follow up with a quick ",{"text":1067,"type":742,"marks":1068},"Lead Hook",[1069],{"type":747,"attrs":1070},{"href":1071,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch",{"text":1073,"type":742}," (3)",{"type":787,"content":1075},[1076,1080],{"type":738,"content":1077},[1078],{"text":1079,"type":742},"Roll to your lead side",{"type":784,"content":1081},[1082],{"type":787,"content":1083},[1084],{"type":738,"content":1085},[1086,1088,1094],{"text":1087,"type":742},"Don't forget to first ",{"text":1089,"type":742,"marks":1090},"slip",[1091],{"type":747,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-slip-in-boxing-boxing-training",{"text":1095,"type":742}," your head off of the midline",{"type":787,"content":1097},[1098],{"type":738,"content":1099},[1100],{"text":1101,"type":742},"Pop up and throw a swift Lead Hook (3)",{"type":787,"content":1103},[1104],{"type":738,"content":1105},[1106],{"text":1107,"type":742},"Immediately throw another Cross (2)",{"type":787,"content":1109},[1110],{"type":738,"content":1111},[1112],{"text":1113,"type":742},"Finish off the combo by rolling back to your rear side",{"type":770,"attrs":1115,"content":1116},{"level":772},[1117],{"text":1118,"type":742},"Roll With The Punches",{"type":738,"content":1120},[1121,1123,1129],{"text":1122,"type":742},"Now that is how we roll here at ",{"text":1124,"type":742,"marks":1125},"FightCamp",[1126],{"type":747,"attrs":1127},{"href":1128,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1130,"type":742},"! As always, it takes time and practice to master boxing moves. The best thing you can do is use a mirror and repeat the tips above until they become second nature. Once you get the hang of things, try to train with a partner so you can get a feel for what real-time speed and timing look like.",{"type":738,"content":1132},[1133,1135,1141],{"text":1134,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1136,"type":742,"marks":1137},"FightCamp App",[1138],{"type":747,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1142,"type":742}," and train with real fighters from the comfort of your own home.",{"type":756,"attrs":1144},{"id":1145,"body":1146},"5cef103a-aa96-456d-b747-4d865be6540a",[1147],{"url":1148,"_uid":1150,"image":1151,"component":876,"copyright_details":1155},{"id":7,"url":1149,"linktype":13,"fieldtype":14,"cached_url":1149},"https://fightcamp.app.link/GD872R25zob","i-a4fcfaa5-4890-436f-8e67-43ec884152d0",{"id":1152,"alt":1153,"name":7,"focus":48,"title":1153,"filename":1154,"copyright":7,"fieldtype":50},4331970,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/b03897f841/blog_in-article_ads_free_workout_041122.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1157,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1162,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1158,"component":118,"meta_info":1159,"meta_title":7,"block_image":1160,"cover_image":1161,"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},[],[],"2022-04-13 00:00","article",{"_uid":1167,"title":657,"plugin":43,"description":1168},"d74a9313-407f-43cd-b65c-78d0acfc675b","One of the main defensive boxing techniques is the roll. FightCamp Co-Founder and Trainer Tommy Duquette explains what a roll is and how to properly execute it.",{"id":1170,"alt":657,"name":7,"focus":48,"title":657,"filename":1171,"copyright":7,"fieldtype":50},3778708,"https://a.storyblok.com/f/115220/2400x990/b4a32d68f2/what-is-a-roll-in-boxing-boxing-defense-101.png",[],"what-is-a-roll-in-boxing-boxing-defense-101","blogs/what-is-a-roll-in-boxing-boxing-defense-101",-3710,[1177,1178],"featured","home-trending",60887917,"33c4a747-ec20-456a-be9e-933a489c1e82","2022-03-24T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1185],[1186,1612,1846,2125,2474,2709],{"name":1187,"created_at":1188,"published_at":1189,"updated_at":1190,"id":1191,"uuid":1192,"content":1193,"slug":1605,"full_slug":1606,"sort_by_date":48,"position":1607,"tag_list":1608,"is_startpage":9,"parent_id":1179,"meta_data":48,"group_id":1609,"first_published_at":1610,"release_id":48,"lang":60,"path":1182,"alternates":1611,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1194,"faqs":1195,"title":1187,"topic":1216,"author":1231,"content":1232,"category":1589,"schedule":1597,"component":1165,"meta_info":1598,"cover_image":1601,"description":1600,"contributors":1604},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1196,1200,1204,1208,1212],{"_uid":1197,"answer":1198,"question":1199,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1201,"answer":1202,"question":1203,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1205,"answer":1206,"question":1207,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1209,"answer":1210,"question":1211,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1213,"answer":1214,"question":1215,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1217,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1229,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1218,"component":39,"meta_info":1226,"block_image":1227,"cover_image":1228,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1219,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1224,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1220,"component":118,"meta_info":1221,"meta_title":7,"block_image":1222,"cover_image":1223,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":1233},[1234,1238,1241,1253,1258,1263,1328,1333,1359,1364,1368,1373,1381,1394,1399,1410,1415,1426,1431,1442,1447,1459,1464,1475,1480,1500,1505,1510,1530,1535,1554,1559,1572,1577],{"type":738,"content":1235},[1236],{"text":1237,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":1239},[1240],{"text":1198,"type":742},{"type":756,"attrs":1242},{"id":1243,"body":1244},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1245],{"_uid":1246,"link":1247,"image":1249,"title":1251,"component":768},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1248,"linktype":13,"fieldtype":14,"cached_url":1248},"https://pin.it/2zdpNMs",{"id":1250,"alt":1251,"name":7,"focus":48,"title":1251,"filename":1252,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":770,"attrs":1254,"content":1255},{"level":772},[1256],{"text":1257,"type":742},"Top Rock Step-By-Step",{"type":770,"attrs":1259,"content":1260},{"level":862},[1261],{"text":1262,"type":742},"The Feet",{"type":784,"content":1264},[1265,1271,1291,1297,1316,1322],{"type":787,"content":1266},[1267],{"type":738,"content":1268},[1269],{"text":1270,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":787,"content":1272},[1273,1277],{"type":738,"content":1274},[1275],{"text":1276,"type":742},"To start, being by doing a “step out”",{"type":784,"content":1278},[1279,1285],{"type":787,"content":1280},[1281],{"type":738,"content":1282},[1283],{"text":1284,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":787,"content":1286},[1287],{"type":738,"content":1288},[1289],{"text":1290,"type":742},"Pause for a half-second",{"type":787,"content":1292},[1293],{"type":738,"content":1294},[1295],{"text":1296,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":787,"content":1298},[1299,1303],{"type":738,"content":1300},[1301],{"text":1302,"type":742},"Once returned, perform the opposite foot “step out”",{"type":784,"content":1304},[1305,1311],{"type":787,"content":1306},[1307],{"type":738,"content":1308},[1309],{"text":1310,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":787,"content":1312},[1313],{"type":738,"content":1314},[1315],{"text":1290,"type":742},{"type":787,"content":1317},[1318],{"type":738,"content":1319},[1320],{"text":1321,"type":742},"Hop back to the starting position",{"type":787,"content":1323},[1324],{"type":738,"content":1325},[1326],{"text":1327,"type":742},"Continue Top Rocking for the remainder of the set",{"type":770,"attrs":1329,"content":1330},{"level":862},[1331],{"text":1332,"type":742},"The Arms",{"type":784,"content":1334},[1335,1341,1347,1353],{"type":787,"content":1336},[1337],{"type":738,"content":1338},[1339],{"text":1340,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":787,"content":1342},[1343],{"type":738,"content":1344},[1345],{"text":1346,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":787,"content":1348},[1349],{"type":738,"content":1350},[1351],{"text":1352,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":787,"content":1354},[1355],{"type":738,"content":1356},[1357],{"text":1358,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":770,"attrs":1360,"content":1361},{"level":772},[1362],{"text":1363,"type":742},"Movement Key Points",{"type":738,"content":1365},[1366],{"text":1367,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":770,"attrs":1369,"content":1370},{"level":862},[1371],{"text":1372,"type":742},"Start by swinging your arms",{"type":784,"content":1374},[1375],{"type":787,"content":1376},[1377],{"type":738,"content":1378},[1379],{"text":1380,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":756,"attrs":1382},{"id":1383,"body":1384},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1385],{"url":1386,"_uid":1388,"image":1389,"component":876,"copyright_details":1393},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1390,"alt":1391,"name":7,"focus":48,"title":1391,"filename":1392,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":770,"attrs":1395,"content":1396},{"level":862},[1397],{"text":1398,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":756,"attrs":1400},{"id":1383,"body":1401},[1402],{"url":1403,"_uid":1404,"image":1405,"component":876,"copyright_details":1409},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1406,"alt":1407,"name":7,"focus":48,"title":1407,"filename":1408,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":770,"attrs":1411,"content":1412},{"level":862},[1413],{"text":1414,"type":742},"One foot should cross at a time",{"type":756,"attrs":1416},{"id":1383,"body":1417},[1418],{"url":1419,"_uid":1420,"image":1421,"component":876,"copyright_details":1425},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1422,"alt":1423,"name":7,"focus":48,"title":1423,"filename":1424,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":770,"attrs":1427,"content":1428},{"level":862},[1429],{"text":1430,"type":742},"Perform the movement by staying on the balls of your feet",{"type":756,"attrs":1432},{"id":1383,"body":1433},[1434],{"url":1435,"_uid":1436,"image":1437,"component":876,"copyright_details":1441},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1438,"alt":1439,"name":7,"focus":48,"title":1439,"filename":1440,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":770,"attrs":1443,"content":1444},{"level":862},[1445],{"text":1446,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":756,"attrs":1448},{"id":1449,"body":1450},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1451],{"url":1452,"_uid":1453,"image":1454,"component":876,"copyright_details":1458},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1455,"alt":1456,"name":7,"focus":48,"title":1456,"filename":1457,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":770,"attrs":1460,"content":1461},{"level":862},[1462],{"text":1463,"type":742},"Stay loose and have fun!",{"type":756,"attrs":1465},{"id":1383,"body":1466},[1467],{"url":1468,"_uid":1469,"image":1470,"component":876,"copyright_details":1474},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1471,"alt":1472,"name":7,"focus":48,"title":1472,"filename":1473,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":770,"attrs":1476,"content":1477},{"level":772},[1478],{"text":1479,"type":742},"Muscles Used",{"type":784,"content":1481},[1482,1488,1494],{"type":787,"content":1483},[1484],{"type":738,"content":1485},[1486],{"text":1487,"type":742},"Deltoids",{"type":787,"content":1489},[1490],{"type":738,"content":1491},[1492],{"text":1493,"type":742},"Core",{"type":787,"content":1495},[1496],{"type":738,"content":1497},[1498],{"text":1499,"type":742},"Calves",{"type":770,"attrs":1501,"content":1502},{"level":772},[1503],{"text":1504,"type":742},"Application",{"type":770,"attrs":1506,"content":1507},{"level":862},[1508],{"text":1509,"type":742},"For Sets",{"type":784,"content":1511},[1512,1518,1524],{"type":787,"content":1513},[1514],{"type":738,"content":1515},[1516],{"text":1517,"type":742},"Perform 3-6 sets",{"type":787,"content":1519},[1520],{"type":738,"content":1521},[1522],{"text":1523,"type":742},"12-20 repetitions each way",{"type":787,"content":1525},[1526],{"type":738,"content":1527},[1528],{"text":1529,"type":742},"Rest 30-45 seconds between sets",{"type":770,"attrs":1531,"content":1532},{"level":862},[1533],{"text":1534,"type":742},"For Time",{"type":784,"content":1536},[1537,1542,1548],{"type":787,"content":1538},[1539],{"type":738,"content":1540},[1541],{"text":1517,"type":742},{"type":787,"content":1543},[1544],{"type":738,"content":1545},[1546],{"text":1547,"type":742},"Perform for 30-90 seconds",{"type":787,"content":1549},[1550],{"type":738,"content":1551},[1552],{"text":1553,"type":742},"Rest 45-60 seconds between sets",{"type":770,"attrs":1555,"content":1556},{"level":772},[1557],{"text":1558,"type":742},"Dance Moves For Boxers",{"type":738,"content":1560},[1561,1563,1570],{"text":1562,"type":742},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1564,"type":742,"marks":1565},"Flo Master",[1566],{"type":747,"attrs":1567},{"href":1568,"uuid":48,"anchor":48,"custom":1569,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1571,"type":742},". ",{"type":770,"attrs":1573,"content":1574},{"level":772},[1575],{"text":1576,"type":742},"Train Like a Fighter",{"type":738,"content":1578},[1579,1581,1587],{"text":1580,"type":742},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1124,"type":742,"marks":1582},[1583],{"type":747,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"custom":1586,"target":750,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1588,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":1590,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1595,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1596,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1591,"component":118,"meta_info":1592,"meta_title":7,"block_image":1593,"cover_image":1594,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1599,"title":1187,"plugin":43,"description":1600},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1602,"alt":1187,"name":7,"focus":48,"title":1187,"filename":1603,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1177],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1613,"created_at":1614,"published_at":1615,"updated_at":1616,"id":1617,"uuid":1618,"content":1619,"slug":1839,"full_slug":1840,"sort_by_date":48,"position":1841,"tag_list":1842,"is_startpage":9,"parent_id":1179,"meta_data":48,"group_id":1843,"first_published_at":1844,"release_id":48,"lang":60,"path":1182,"alternates":1845,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1620,"faqs":1621,"title":1613,"topic":1642,"author":1657,"content":1658,"category":1821,"schedule":1829,"component":1165,"meta_info":1830,"cover_image":1834,"description":1833,"contributors":1838},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1622,1626,1630,1634,1638],{"_uid":1623,"answer":1624,"question":1625,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1627,"answer":1628,"question":1629,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1631,"answer":1632,"question":1633,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1635,"answer":1636,"question":1637,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1639,"answer":1640,"question":1641,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1643,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1655,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1656,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1644,"component":39,"meta_info":1652,"block_image":1653,"cover_image":1654,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1645,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1646,"component":118,"meta_info":1647,"meta_title":7,"block_image":1648,"cover_image":1649,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1659},[1660,1664,1668,1672,1685,1689,1693,1698,1710,1723,1728,1739,1743,1765,1770,1781,1794,1799,1803,1807,1817],{"type":738,"content":1661},[1662],{"text":1663,"type":742},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":738,"content":1665},[1666],{"text":1667,"type":742},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":770,"attrs":1669,"content":1670},{"level":772},[1671],{"text":1625,"type":742},{"type":738,"content":1673},[1674,1676,1683],{"text":1675,"type":742},"According to the ",{"text":1677,"type":742,"marks":1678},"Mayo Clinic",[1679],{"type":747,"attrs":1680},{"href":1681,"uuid":48,"anchor":48,"custom":1682,"target":750,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1684,"type":742},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":738,"content":1686},[1687],{"text":1688,"type":742},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":738,"content":1690},[1691],{"text":1692,"type":742},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":770,"attrs":1694,"content":1695},{"level":772},[1696],{"text":1697,"type":742},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":756,"attrs":1699},{"id":1700,"body":1701},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1702],{"url":1703,"_uid":1704,"image":1705,"component":876,"copyright_details":1709},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1706,"alt":1707,"name":7,"focus":48,"title":1707,"filename":1708,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":738,"content":1711},[1712,1714,1721],{"text":1713,"type":742},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1715,"type":742,"marks":1716},"burn more calories",[1717],{"type":747,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"custom":1720,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1722,"type":742}," even after you’re done working out.",{"type":770,"attrs":1724,"content":1725},{"level":772},[1726],{"text":1727,"type":742},"Kickboxing Is A Full Body Workout",{"type":756,"attrs":1729},{"id":1700,"body":1730},[1731],{"url":1732,"_uid":1733,"image":1734,"component":876,"copyright_details":1738},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1735,"alt":1736,"name":7,"focus":48,"title":1736,"filename":1737,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":738,"content":1740},[1741],{"text":1742,"type":742},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":738,"content":1744},[1745,1747,1754,1756,1763],{"text":1746,"type":742},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1748,"type":742,"marks":1749},"all-level lower body workout",[1750],{"type":747,"attrs":1751},{"href":1752,"uuid":48,"anchor":48,"custom":1753,"target":750,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1755,"type":742}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1757,"type":742,"marks":1758},"upper body workout",[1759],{"type":747,"attrs":1760},{"href":1761,"uuid":48,"anchor":48,"custom":1762,"target":750,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1764,"type":742}," led by Flo Master.",{"type":770,"attrs":1766,"content":1767},{"level":772},[1768],{"text":1769,"type":742},"Boxing Can Be Low-Impact",{"type":756,"attrs":1771},{"id":1700,"body":1772},[1773],{"url":1774,"_uid":1775,"image":1776,"component":876,"copyright_details":1780},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1777,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1779,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":738,"content":1782},[1783,1785,1792],{"text":1784,"type":742},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1786,"type":742,"marks":1787},"shadowboxing",[1788],{"type":747,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1793,"type":742}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":770,"attrs":1795,"content":1796},{"level":772},[1797],{"text":1798,"type":742},"Kick Boring Cardio To The Curb",{"type":738,"content":1800},[1801],{"text":1802,"type":742},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":770,"attrs":1804,"content":1805},{"level":772},[1806],{"text":1576,"type":742},{"type":738,"content":1808},[1809,1810,1815],{"text":1580,"type":742},{"text":1124,"type":742,"marks":1811},[1812],{"type":747,"attrs":1813},{"href":1585,"uuid":48,"anchor":48,"custom":1814,"target":750,"linktype":13},{},{"text":1816,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":1818},[1819],{"text":1820,"type":742},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1822,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1827,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1828,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1823,"component":118,"meta_info":1824,"meta_title":7,"block_image":1825,"cover_image":1826,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1831,"title":1832,"plugin":43,"description":1833},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1835,"alt":1836,"name":7,"focus":48,"title":1836,"filename":1837,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1177],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1847,"created_at":1848,"published_at":1849,"updated_at":1850,"id":1851,"uuid":1852,"content":1853,"slug":2119,"full_slug":2120,"sort_by_date":48,"position":2121,"tag_list":2122,"is_startpage":9,"parent_id":1179,"meta_data":48,"group_id":2123,"first_published_at":1849,"release_id":48,"lang":60,"path":1182,"alternates":2124,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1854,"faqs":1855,"title":1847,"topic":1876,"author":1891,"content":1892,"category":2100,"schedule":2108,"component":1165,"meta_info":2109,"cover_image":2113,"description":2117,"contributors":2118},"21563324-6383-4226-86da-b9779cd26bde",[1856,1860,1864,1868,1872],{"_uid":1857,"answer":1858,"question":1859,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1861,"answer":1862,"question":1863,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1865,"answer":1866,"question":1867,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1869,"answer":1870,"question":1871,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1873,"answer":1874,"question":1875,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1877,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1889,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1878,"component":39,"meta_info":1886,"block_image":1887,"cover_image":1888,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1879,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1884,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1880,"component":118,"meta_info":1881,"meta_title":7,"block_image":1882,"cover_image":1883,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1893},[1894,1907,1919,1924,1928,1962,1967,1971,1985,2012,2017,2021,2057,2074,2079,2083,2087,2096],{"type":738,"content":1895},[1896,1898,1905],{"text":1897,"type":742},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1899,"type":742,"marks":1900},"close-range",[1901],{"type":747,"attrs":1902},{"href":1903,"uuid":48,"anchor":48,"custom":1904,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1906,"type":742}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":756,"attrs":1908},{"id":1909,"body":1910},"52fa91c7-90bf-43d9-8857-79752817914b",[1911],{"url":1912,"_uid":1913,"image":1914,"component":876,"copyright_details":1918},{"id":7,"url":7,"linktype":1387,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1915,"alt":1916,"name":7,"focus":48,"title":1916,"filename":1917,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":770,"attrs":1920,"content":1921},{"level":772},[1922],{"text":1923,"type":742},"Rolling Punch Drill",{"type":738,"content":1925},[1926],{"text":1927,"type":742},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":784,"content":1929},[1930,1936,1942,1948],{"type":787,"content":1931},[1932],{"type":738,"content":1933},[1934],{"text":1935,"type":742},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":787,"content":1937},[1938],{"type":738,"content":1939},[1940],{"text":1941,"type":742},"Bend your knees until your thigh muscles are supporting your weight",{"type":787,"content":1943},[1944],{"type":738,"content":1945},[1946],{"text":1947,"type":742},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":787,"content":1949},[1950,1954],{"type":738,"content":1951},[1952],{"text":1953,"type":742},"Develop a steady rhythm, and then start mixing punches in",{"type":784,"content":1955},[1956],{"type":787,"content":1957},[1958],{"type":738,"content":1959},[1960],{"text":1961,"type":742},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":770,"attrs":1963,"content":1964},{"level":772},[1965],{"text":1966,"type":742},"Danger Close Drill",{"type":738,"content":1968},[1969],{"text":1970,"type":742},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":784,"content":1972},[1973,1979],{"type":787,"content":1974},[1975],{"type":738,"content":1976},[1977],{"text":1978,"type":742},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":787,"content":1980},[1981],{"type":738,"content":1982},[1983],{"text":1984,"type":742},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":738,"content":1986},[1987,1992,1994,2001,2003,2010],{"text":1988,"type":742,"marks":1989},"Key focus:",[1990],{"type":1991},"bold",{"text":1993,"type":742}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1995,"type":742,"marks":1996},"hooks",[1997],{"type":747,"attrs":1998},{"href":1999,"uuid":48,"anchor":48,"custom":2000,"target":750,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2002,"type":742}," and ",{"text":2004,"type":742,"marks":2005},"uppercuts",[2006],{"type":747,"attrs":2007},{"href":2008,"uuid":48,"anchor":48,"custom":2009,"target":750,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2011,"type":742},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":770,"attrs":2013,"content":2014},{"level":772},[2015],{"text":2016,"type":742},"Rolling Thunder Drill",{"type":738,"content":2018},[2019],{"text":2020,"type":742},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":784,"content":2022},[2023,2037,2051],{"type":787,"content":2024},[2025,2029],{"type":738,"content":2026},[2027],{"text":2028,"type":742},"On a heavy bag, set an interval of your choosing",{"type":784,"content":2030},[2031],{"type":787,"content":2032},[2033],{"type":738,"content":2034},[2035],{"text":2036,"type":742},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":787,"content":2038},[2039,2043],{"type":738,"content":2040},[2041],{"text":2042,"type":742},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":784,"content":2044},[2045],{"type":787,"content":2046},[2047],{"type":738,"content":2048},[2049],{"text":2050,"type":742},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":787,"content":2052},[2053],{"type":738,"content":2054},[2055],{"text":2056,"type":742},"Rest for 1 minute in between each round to recover",{"type":738,"content":2058},[2059,2063,2065,2072],{"text":2060,"type":742,"marks":2061},"Tip",[2062],{"type":1991},{"text":2064,"type":742},": Maintaining a calm and ",{"text":2066,"type":742,"marks":2067},"steady breath",[2068],{"type":747,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"custom":2071,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2073,"type":742}," will help you establish your rhythm.",{"type":770,"attrs":2075,"content":2076},{"level":772},[2077],{"text":2078,"type":742},"Better, Faster, Stronger",{"type":738,"content":2080},[2081],{"text":2082,"type":742},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":770,"attrs":2084,"content":2085},{"level":772},[2086],{"text":1576,"type":742},{"type":738,"content":2088},[2089,2090,2095],{"text":1580,"type":742},{"text":1124,"type":742,"marks":2091},[2092],{"type":747,"attrs":2093},{"href":1140,"uuid":48,"anchor":48,"custom":2094,"target":750,"linktype":13},{},{"text":1816,"type":742},{"type":738,"content":2097},[2098],{"text":2099,"type":742},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2101,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2106,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2107,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2102,"component":118,"meta_info":2103,"meta_title":7,"block_image":2104,"cover_image":2105,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2110,"title":2111,"plugin":43,"description":2112},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2114,"alt":2115,"name":7,"focus":48,"title":2115,"filename":2116,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1177],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2126,"created_at":2127,"published_at":2128,"updated_at":2129,"id":2130,"uuid":2131,"content":2132,"slug":2467,"full_slug":2468,"sort_by_date":48,"position":2469,"tag_list":2470,"is_startpage":9,"parent_id":1179,"meta_data":48,"group_id":2471,"first_published_at":2472,"release_id":48,"lang":60,"path":1182,"alternates":2473,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2133,"faqs":2134,"title":2126,"topic":2147,"author":2162,"content":2163,"category":2448,"schedule":2456,"component":1165,"meta_info":2457,"cover_image":2461,"description":2465,"contributors":2466},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2135,2139,2143],{"_uid":2136,"answer":2137,"question":2138,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2140,"answer":2141,"question":2142,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2144,"answer":2145,"question":2146,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2148,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2160,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2161,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2149,"component":39,"meta_info":2157,"block_image":2158,"cover_image":2159,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2150,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2155,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2151,"component":118,"meta_info":2152,"meta_title":7,"block_image":2153,"cover_image":2154,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":735,"content":2164},[2165,2180,2184,2196,2201,2206,2236,2241,2268,2273,2295,2300,2322,2327,2349,2354,2381,2386,2402,2406,2430,2434,2445],{"type":738,"content":2166},[2167,2169,2178],{"text":2168,"type":742},"Post-workout ",{"text":2170,"type":742,"marks":2171},"stretches",[2172,2176],{"type":747,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":750,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2177},"underline",{"text":2179,"type":742}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":770,"attrs":2181,"content":2182},{"level":772},[2183],{"text":2138,"type":742},{"type":738,"content":2185},[2186,2194],{"text":2187,"type":742,"marks":2188},"Research",[2189,2193],{"type":747,"attrs":2190},{"href":2191,"uuid":48,"anchor":48,"custom":2192,"target":750,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2177},{"text":2195,"type":742}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":770,"attrs":2197,"content":2198},{"level":772},[2199],{"text":2200,"type":742},"7 Stretches to Help You Recover Post-Workout",{"type":770,"attrs":2202,"content":2203},{"level":862},[2204],{"text":2205,"type":742},"Shoulder Flossing",{"type":2207,"attrs":2208,"content":2211},"ordered_list",{"order":2209},{"order":2210},1,[2212,2218,2224,2230],{"type":787,"content":2213},[2214],{"type":738,"content":2215},[2216],{"text":2217,"type":742},"Start in a standing position.",{"type":787,"content":2219},[2220],{"type":738,"content":2221},[2222],{"text":2223,"type":742},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":787,"content":2225},[2226],{"type":738,"content":2227},[2228],{"text":2229,"type":742},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":787,"content":2231},[2232],{"type":738,"content":2233},[2234],{"text":2235,"type":742},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":770,"attrs":2237,"content":2238},{"level":862},[2239],{"text":2240,"type":742},"World's Greatest Stretch ",{"type":2207,"attrs":2242,"content":2243},{"order":2210},[2244,2250,2256,2262],{"type":787,"content":2245},[2246],{"type":738,"content":2247},[2248],{"text":2249,"type":742},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":787,"content":2251},[2252],{"type":738,"content":2253},[2254],{"text":2255,"type":742},"Next to the left hand, raise the left hand to the sky. ",{"type":787,"content":2257},[2258],{"type":738,"content":2259},[2260],{"text":2261,"type":742},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":787,"content":2263},[2264],{"type":738,"content":2265},[2266],{"text":2267,"type":742},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":770,"attrs":2269,"content":2270},{"level":862},[2271],{"text":2272,"type":742},"Kneeling Quad/Hip Flexor Stretch",{"type":2207,"attrs":2274,"content":2276},{"order":2275},{"order":2210},[2277,2283,2289],{"type":787,"content":2278},[2279],{"type":738,"content":2280},[2281],{"text":2282,"type":742},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":787,"content":2284},[2285],{"type":738,"content":2286},[2287],{"text":2288,"type":742},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":787,"content":2290},[2291],{"type":738,"content":2292},[2293],{"text":2294,"type":742},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":770,"attrs":2296,"content":2297},{"level":862},[2298],{"text":2299,"type":742},"Cat/Cow",{"type":2207,"attrs":2301,"content":2303},{"order":2302},{"order":2210},[2304,2310,2316],{"type":787,"content":2305},[2306],{"type":738,"content":2307},[2308],{"text":2309,"type":742},"Start on all fours, neutral spine. ",{"type":787,"content":2311},[2312],{"type":738,"content":2313},[2314],{"text":2315,"type":742},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":787,"content":2317},[2318],{"type":738,"content":2319},[2320],{"text":2321,"type":742},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":770,"attrs":2323,"content":2324},{"level":862},[2325],{"text":2326,"type":742},"Thread the Needle",{"type":2207,"attrs":2328,"content":2330},{"order":2329},{"order":2210},[2331,2337,2343],{"type":787,"content":2332},[2333],{"type":738,"content":2334},[2335],{"text":2336,"type":742},"Start on all fours. ",{"type":787,"content":2338},[2339],{"type":738,"content":2340},[2341],{"text":2342,"type":742},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":787,"content":2344},[2345],{"type":738,"content":2346},[2347],{"text":2348,"type":742},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":770,"attrs":2350,"content":2351},{"level":862},[2352],{"text":2353,"type":742},"Thread the Needle With a Twist ",{"type":2207,"attrs":2355,"content":2357},{"order":2356},{"order":2210},[2358,2363,2369,2375],{"type":787,"content":2359},[2360],{"type":738,"content":2361},[2362],{"text":2336,"type":742},{"type":787,"content":2364},[2365],{"type":738,"content":2366},[2367],{"text":2368,"type":742},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":787,"content":2370},[2371],{"type":738,"content":2372},[2373],{"text":2374,"type":742},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":787,"content":2376},[2377],{"type":738,"content":2378},[2379],{"text":2380,"type":742},"Return to the starting position.",{"type":770,"attrs":2382,"content":2383},{"level":862},[2384],{"text":2385,"type":742},"Scorpion Stretch (Prone) ",{"type":2207,"attrs":2387,"content":2389},{"order":2388},{"order":2210},[2390,2396],{"type":787,"content":2391},[2392],{"type":738,"content":2393},[2394],{"text":2395,"type":742},"Begin lying down, arms out in T. ",{"type":787,"content":2397},[2398],{"type":738,"content":2399},[2400],{"text":2401,"type":742},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":770,"attrs":2403,"content":2404},{"level":772},[2405],{"text":2146,"type":742},{"type":738,"content":2407},[2408,2410,2418,2420,2428],{"text":2409,"type":742},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2411,"type":742,"marks":2412},"range of motion improvements",[2413,2417],{"type":747,"attrs":2414},{"href":2415,"uuid":48,"anchor":48,"custom":2416,"target":750,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2177},{"text":2419,"type":742},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2421,"type":742,"marks":2422},"Studies",[2423,2427],{"type":747,"attrs":2424},{"href":2425,"uuid":48,"anchor":48,"custom":2426,"target":750,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2177},{"text":2429,"type":742}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":770,"attrs":2431,"content":2432},{"level":772},[2433],{"text":1576,"type":742},{"type":738,"content":2435},[2436,2437,2443],{"text":1580,"type":742},{"text":1124,"type":742,"marks":2438},[2439,2442],{"type":747,"attrs":2440},{"href":1585,"uuid":48,"anchor":48,"custom":2441,"target":750,"linktype":13},{},{"type":2177},{"text":2444,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":2446},[2447],{"text":1820,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2449,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2454,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2455,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2450,"component":118,"meta_info":2451,"meta_title":7,"block_image":2452,"cover_image":2453,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2458,"title":2459,"plugin":43,"description":2460},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2462,"alt":2463,"name":7,"focus":7,"title":2463,"filename":2464,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1177],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2475,"created_at":2476,"published_at":2477,"updated_at":2478,"id":2479,"uuid":2480,"content":2481,"slug":2702,"full_slug":2703,"sort_by_date":48,"position":2704,"tag_list":2705,"is_startpage":9,"parent_id":1179,"meta_data":48,"group_id":2706,"first_published_at":2707,"release_id":48,"lang":60,"path":1182,"alternates":2708,"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":2482,"faqs":2483,"title":2475,"topic":2496,"author":2162,"content":2511,"category":2683,"schedule":2691,"component":1165,"meta_info":2692,"cover_image":2696,"description":2700,"contributors":2701},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2484,2488,2492],{"_uid":2485,"answer":2486,"question":2487,"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":2489,"answer":2490,"question":2491,"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":2493,"answer":2494,"question":2495,"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":2497,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2509,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2510,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2498,"component":39,"meta_info":2506,"block_image":2507,"cover_image":2508,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2500,"component":118,"meta_info":2501,"meta_title":7,"block_image":2502,"cover_image":2503,"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":735,"content":2512},[2513,2517,2521,2525,2529,2543,2589,2601,2606,2628,2662,2666,2670,2680],{"type":770,"attrs":2514,"content":2515},{"level":772},[2516],{"text":2487,"type":742},{"type":738,"content":2518},[2519],{"text":2520,"type":742},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":738,"content":2522},[2523],{"text":2524,"type":742},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":770,"attrs":2526,"content":2527},{"level":772},[2528],{"text":2491,"type":742},{"type":738,"content":2530},[2531,2533,2541],{"text":2532,"type":742},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2534,"type":742,"marks":2535},"National Academy of Sports Medicine",[2536,2540],{"type":747,"attrs":2537},{"href":2538,"uuid":48,"anchor":48,"custom":2539,"target":750,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2177},{"text":2542,"type":742}," has a few exercise-related symptoms of overtraining:",{"type":2207,"attrs":2544,"content":2546},{"order":2545},{"order":2210},[2547,2553,2559,2565,2571,2577,2583],{"type":787,"content":2548},[2549],{"type":738,"content":2550},[2551],{"text":2552,"type":742},"A plateau or decline in workout performance or progress",{"type":787,"content":2554},[2555],{"type":738,"content":2556},[2557],{"text":2558,"type":742},"A perception of increased exertion during “normal” or “easy” workouts",{"type":787,"content":2560},[2561],{"type":738,"content":2562},[2563],{"text":2564,"type":742},"Excessive sweating or overheating",{"type":787,"content":2566},[2567],{"type":738,"content":2568},[2569],{"text":2570,"type":742},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":787,"content":2572},[2573],{"type":738,"content":2574},[2575],{"text":2576,"type":742},"A lack of feeling “refreshed” after regular rest and recovery",{"type":787,"content":2578},[2579],{"type":738,"content":2580},[2581],{"text":2582,"type":742},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":787,"content":2584},[2585],{"type":738,"content":2586},[2587],{"text":2588,"type":742},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":738,"content":2590},[2591,2593,2599],{"text":2592,"type":742},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1136,"type":742,"marks":2594},[2595,2598],{"type":747,"attrs":2596},{"href":1128,"uuid":48,"anchor":48,"custom":2597,"target":750,"linktype":13},{},{"type":2177},{"text":2600,"type":742}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":770,"attrs":2602,"content":2603},{"level":772},[2604],{"text":2605,"type":742},"A Day of Rest",{"type":738,"content":2607},[2608,2610,2618,2619,2626],{"text":2609,"type":742},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2611,"type":742,"marks":2612},"Aaron",[2613,2617],{"type":747,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2177},{"text":2002,"type":742},{"text":2620,"type":742,"marks":2621},"Flo",[2622,2625],{"type":747,"attrs":2623},{"href":1568,"uuid":48,"anchor":48,"custom":2624,"target":750,"linktype":13},{},{"type":2177},{"text":2627,"type":742},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":738,"content":2629},[2630,2632,2640,2642,2650,2652,2660],{"text":2631,"type":742},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2633,"type":742,"marks":2634},"researchers",[2635,2639],{"type":747,"attrs":2636},{"href":2637,"uuid":48,"anchor":48,"custom":2638,"target":750,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2177},{"text":2641,"type":742}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2643,"type":742,"marks":2644},"FightCamp Trainers",[2645,2649],{"type":747,"attrs":2646},{"href":2647,"uuid":48,"anchor":48,"custom":2648,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2177},{"text":2651,"type":742}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2653,"type":742,"marks":2654},"neurological connections",[2655,2659],{"type":747,"attrs":2656},{"href":2657,"uuid":48,"anchor":48,"custom":2658,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2177},{"text":2661,"type":742},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":738,"content":2663},[2664],{"text":2665,"type":742},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":770,"attrs":2667,"content":2668},{"level":772},[2669],{"text":1576,"type":742},{"type":738,"content":2671},[2672,2673,2679],{"text":1580,"type":742},{"text":1124,"type":742,"marks":2674},[2675,2678],{"type":747,"attrs":2676},{"href":1585,"uuid":48,"anchor":48,"custom":2677,"target":750,"linktype":13},{},{"type":2177},{"text":2444,"type":742},{"type":738,"content":2681},[2682],{"text":2099,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2684,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2689,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2685,"component":118,"meta_info":2686,"meta_title":7,"block_image":2687,"cover_image":2688,"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":2693,"title":2694,"plugin":43,"description":2695},"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":2697,"alt":2698,"name":7,"focus":7,"title":2698,"filename":2699,"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,[1177],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2710,"created_at":2711,"published_at":2712,"updated_at":2713,"id":2714,"uuid":2715,"content":2716,"slug":2972,"full_slug":2973,"sort_by_date":48,"position":2974,"tag_list":2975,"is_startpage":9,"parent_id":1179,"meta_data":48,"group_id":2976,"first_published_at":2712,"release_id":48,"lang":60,"path":1182,"alternates":2977,"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":2717,"faqs":2718,"title":2710,"topic":2739,"author":2754,"content":2755,"category":2953,"schedule":2961,"component":1165,"meta_info":2962,"cover_image":2966,"description":2970,"contributors":2971},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2719,2723,2727,2731,2735],{"_uid":2720,"answer":2721,"question":2722,"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":2724,"answer":2725,"question":2726,"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":2728,"answer":2729,"question":2730,"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":2732,"answer":2733,"question":2734,"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":2736,"answer":2737,"question":2738,"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":2740,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2752,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2741,"component":39,"meta_info":2749,"block_image":2750,"cover_image":2751,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2743,"component":118,"meta_info":2744,"meta_title":7,"block_image":2745,"cover_image":2746,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":735,"content":2756},[2757,2771,2775,2779,2783,2787,2791,2794,2799,2804,2818,2823,2827,2832,2836,2841,2855,2859,2863,2877,2891,2895,2899,2913,2918,2922,2936,2940,2950],{"type":738,"content":2758},[2759,2761,2769],{"text":2760,"type":742},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2762,"type":742,"marks":2763},"interval training",[2764,2768],{"type":747,"attrs":2765},{"href":2766,"uuid":48,"anchor":48,"custom":2767,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2177},{"text":2770,"type":742}," 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":738,"content":2772},[2773],{"text":2774,"type":742},"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":770,"attrs":2776,"content":2777},{"level":772},[2778],{"text":2722,"type":742},{"type":738,"content":2780},[2781],{"text":2782,"type":742},"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":738,"content":2784},[2785],{"text":2786,"type":742},"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":770,"attrs":2788,"content":2789},{"level":772},[2790],{"text":2726,"type":742},{"type":738,"content":2792},[2793],{"text":2725,"type":742},{"type":770,"attrs":2795,"content":2796},{"level":772},[2797],{"text":2798,"type":742},"Unique Benefits of HIIT",{"type":770,"attrs":2800,"content":2801},{"level":862},[2802],{"text":2803,"type":742},"Maximum Effectiveness in Less Time",{"type":738,"content":2805},[2806,2808,2816],{"text":2807,"type":742},"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":2809,"type":742,"marks":2810},"25-30% more calories",[2811,2815],{"type":747,"attrs":2812},{"href":2813,"uuid":48,"anchor":48,"custom":2814,"target":750,"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":2177},{"text":2817,"type":742}," 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":770,"attrs":2819,"content":2820},{"level":862},[2821],{"text":2822,"type":742},"Tones Muscle",{"type":738,"content":2824},[2825],{"text":2826,"type":742},"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":770,"attrs":2828,"content":2829},{"level":862},[2830],{"text":2831,"type":742},"Adds Variety",{"type":738,"content":2833},[2834],{"text":2835,"type":742},"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":770,"attrs":2837,"content":2838},{"level":862},[2839],{"text":2840,"type":742},"Improves Cardiovascular Health",{"type":738,"content":2842},[2843,2845,2853],{"text":2844,"type":742},"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":2846,"type":742,"marks":2847},"greater improvements in blood pressure",[2848,2852],{"type":747,"attrs":2849},{"href":2850,"uuid":48,"anchor":48,"custom":2851,"target":750,"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":2177},{"text":2854,"type":742}," and blood sugar than moderate-intensity workouts. ",{"type":770,"attrs":2856,"content":2857},{"level":772},[2858],{"text":2734,"type":742},{"type":738,"content":2860},[2861],{"text":2862,"type":742},"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":738,"content":2864},[2865,2867,2875],{"text":2866,"type":742},"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":2868,"type":742,"marks":2869},"roadwork",[2870,2874],{"type":747,"attrs":2871},{"href":2872,"uuid":48,"anchor":48,"custom":2873,"target":750,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2177},{"text":2876,"type":742},", 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":738,"content":2878},[2879,2881,2889],{"text":2880,"type":742},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2882,"type":742,"marks":2883},"HIIT jump rope workout",[2884,2888],{"type":747,"attrs":2885},{"href":2886,"uuid":48,"anchor":48,"custom":2887,"target":750,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2177},{"text":2890,"type":742}," for a full-body cardio blast in just minutes.",{"type":770,"attrs":2892,"content":2893},{"level":772},[2894],{"text":2738,"type":742},{"type":738,"content":2896},[2897],{"text":2898,"type":742},"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":738,"content":2900},[2901,2903,2911],{"text":2902,"type":742},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2904,"type":742,"marks":2905},"10 minutes of HIIT boxing",[2906,2910],{"type":747,"attrs":2907},{"href":2908,"uuid":48,"anchor":48,"custom":2909,"target":750,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2177},{"text":2912,"type":742}," and feel the difference with just one workout.",{"type":770,"attrs":2914,"content":2915},{"level":772},[2916],{"text":2917,"type":742},"Hit With HIIT",{"type":738,"content":2919},[2920],{"text":2921,"type":742},"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":738,"content":2923},[2924,2926,2934],{"text":2925,"type":742},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2927,"type":742,"marks":2928},"FightCamp’s extensive library of HIIT workouts",[2929,2933],{"type":747,"attrs":2930},{"href":2931,"uuid":48,"anchor":48,"custom":2932,"target":750,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2177},{"text":2935,"type":742},"!",{"type":770,"attrs":2937,"content":2938},{"level":772},[2939],{"text":1576,"type":742},{"type":738,"content":2941},[2942,2943,2949],{"text":1580,"type":742},{"text":1124,"type":742,"marks":2944},[2945,2948],{"type":747,"attrs":2946},{"href":1585,"uuid":48,"anchor":48,"custom":2947,"target":750,"linktype":13},{},{"type":2177},{"text":1816,"type":742},{"type":738,"content":2951},[2952],{"text":2099,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2954,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2959,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2955,"component":118,"meta_info":2956,"meta_title":7,"block_image":2957,"cover_image":2958,"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":2963,"title":2964,"plugin":43,"description":2965},"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":2967,"alt":2968,"name":7,"focus":7,"title":2968,"filename":2969,"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,[1177],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1165,"created_at":2979,"published_at":2980,"updated_at":2981,"id":2982,"uuid":2983,"content":2984,"slug":1165,"full_slug":3005,"sort_by_date":48,"position":446,"tag_list":3006,"is_startpage":9,"parent_id":3007,"meta_data":48,"group_id":3008,"first_published_at":3009,"release_id":48,"lang":60,"path":7,"alternates":3010,"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":2985,"component":2986,"meta_info":2987,"custom_content_list":2989},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2988,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2990,2995,3000],{"_uid":2991,"label":2992,"value":2993,"dev_id":2994,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2996,"label":2997,"value":2998,"dev_id":2999,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3001,"label":3002,"value":3003,"dev_id":3004,"component":742},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892872082]