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From your basic boxing stance, bring your lead shoulder to your chin and turn your hips away from the oncoming punch, allowing your shoulder to act as a shield and causing the attack to slide off your moving shoulder. When executed correctly, your own momentum, coupled with the speed of the opponent’s punch, will make the punch swing wide and miss you.","How do you do a shoulder roll in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"33942b24-ca58-4443-9630-0c1657249456","The shoulder roll, unlike a slip or block, is not an all-purpose tool. You cannot use a shoulder roll in certain situations, and with a tool like this, it is important to know the difference between situations where it is useful and situations where other options are better. In general, the shoulder roll is good for:\n- Dodging power punches\n- Avoiding shots when up against the ropes\n- Setting up counter right hands and hooks","When should you use the shoulder roll in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"14af30a6-ed63-465b-a8fa-6b8d8942ff49","Just like with any tool, especially in boxing, there are situations where the shoulder roll is simply not an effective option. Here are some of the most common mistakes to avoid. In general, you should avoid using a shoulder roll in the following situations:\n- A lefty/righty matchup\n- Against a counter puncher\n- Because your legs are tired","When should you not use the shoulder roll in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"f9994f17-080f-4151-953c-70401aca465f","The best way to practice the shoulder roll outside of live sparring is with a double end bag because it responds to punches, and as the shoulder roll is a defensive move, it's good to practice using it against return fire. Another great way to practice, as with all boxing techniques, is to shadowbox in slow motion in front of a mirror. This will help you catch bad habits and see where the weaknesses in your boxing defense are.\n\nOnce you have learned some of the basic boxing techniques and gotten a good handle on the basic boxing defense, you can transition into learning about more advanced boxing skills, such as the shoulder roll.","How can you practice the shoulder roll?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":528,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":717,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":726,"content":727},"doc",[728,744,752,765,769,774,786,791,811,817,829,834,838,843,847,852,856,861,865,870,874,879,891,897,907,927,932,936],{"type":729,"content":730},"paragraph",[731,734,742],{"text":732,"type":733},"Ah, the shoulder roll. Nothing looks quite as smooth as simply turning your shoulder and letting your opponent’s best punches literally slide off of you like ","text",{"text":735,"type":733,"marks":736},"Floyd Mayweather",[737],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://youtu.be/lsSvZ_Fzy9M","_blank",{"text":743,"type":733}," and Canelo Alvarez. The shoulder roll, also commonly known as the “Philly Shell,” is a very useful skill to have in your boxing repertoire, and a great way to get used to activating your hips in boxing defense. In this article, I am going to give you some tools and tips to improve your use of the shoulder roll in boxing and explain how competitive fighters use it to evade attacks that would otherwise be unavoidable in a boxing match.",{"type":745,"attrs":746,"content":748},"heading",{"level":747},2,[749,750],{"text":669,"type":733},{"type":751},"hard_break",{"type":753,"attrs":754},"blok",{"id":755,"body":756},"3e66685e-a9e2-4c3b-a325-82ba4354850f",[757],{"_uid":758,"image":759,"component":763,"copyright_details":764},"i-6aaffec8-4be7-43ff-bfb5-97401ac6803b",{"id":760,"alt":761,"name":7,"focus":48,"title":761,"filename":762,"copyright":7,"fieldtype":50},3584363,"Boxing Shoulder Roll","https://a.storyblok.com/f/115220/700x1100/e1070ce5c4/shoulder_roll_boxing.png","content_image",[],{"type":729,"content":766},[767],{"text":768,"type":733},"The shoulder roll is a defensive boxing technique that uses your shoulder and the momentum of an opponent’s punch to offset the angle of a punch and cause it to go wide.",{"type":745,"attrs":770,"content":771},{"level":747},[772],{"text":773,"type":733},"How To Shoulder Roll",{"type":729,"content":775},[776,778,784],{"text":777,"type":733},"The motion of a shoulder roll itself is relatively simple. From your basic ",{"text":779,"type":733,"marks":780},"boxing stance",[781],{"type":738,"attrs":782},{"href":783,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":785,"type":733},", bring your lead shoulder to your chin and turn your hips away from the oncoming punch, allowing your shoulder to act as a shield and causing the attack to slide off your moving shoulder. When executed correctly, your own momentum, coupled with the speed of the opponent’s punch, will make the punch swing wide and miss you.",{"type":745,"attrs":787,"content":788},{"level":747},[789],{"text":790,"type":733},"When To Use The Shoulder Roll In Boxing",{"type":729,"content":792},[793,795,801,803,809],{"text":794,"type":733},"The shoulder roll, unlike a ",{"text":796,"type":733,"marks":797},"slip",[798],{"type":738,"attrs":799},{"href":800,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"text":802,"type":733}," or ",{"text":804,"type":733,"marks":805},"block",[806],{"type":738,"attrs":807},{"href":808,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-blocking-and-catching/",{"text":810,"type":733},", is not an all-purpose tool. You cannot use a shoulder roll in certain situations, and with a tool like this, it is important to know the difference between situations where it is useful and situations where other options are better. In general, the shoulder roll is good for:",{"type":745,"attrs":812,"content":814},{"level":813},3,[815],{"text":816,"type":733},"Dodging power punches",{"type":729,"content":818},[819,821,827],{"text":820,"type":733},"The main purpose of the shoulder roll is to avoid power shots without needing to react fast enough to slip or partially absorb impact by ",{"text":822,"type":733,"marks":823},"blocking",[824],{"type":738,"attrs":825},{"href":826,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/4-defensive-blocking-drills-for-boxing/",{"text":828,"type":733},". Doing so allows you to counter back with a shot very quickly, much faster than if you had blocked your opponent’s punch.",{"type":745,"attrs":830,"content":831},{"level":813},[832],{"text":833,"type":733},"Avoiding shots when up against the ropes",{"type":729,"content":835},[836],{"text":837,"type":733},"The “Philly Shell” makes defending your lead side easier, giving you an escape route.",{"type":745,"attrs":839,"content":840},{"level":813},[841],{"text":842,"type":733},"Setting up counter right hands and hooks",{"type":729,"content":844},[845],{"text":846,"type":733},"Executing the shoulder roll motion loads your hips towards your power hand, allowing for very powerful counter shots when executed effectively. Just don’t get greedy--if the opponent knows what’s coming, no amount of power or speed will make the punch land.",{"type":745,"attrs":848,"content":849},{"level":747},[850],{"text":851,"type":733},"When Not To Use The Shoulder Roll In Boxing",{"type":729,"content":853},[854],{"text":855,"type":733},"Just like with any tool, especially in boxing, there are situations where the shoulder roll is simply not an effective option. Here are some of the most common mistakes to avoid. In general, you should avoid using a shoulder roll in the following situations:",{"type":745,"attrs":857,"content":858},{"level":813},[859],{"text":860,"type":733},"A lefty/righty matchup",{"type":729,"content":862},[863],{"text":864,"type":733},"Using the shoulder roll in a lefty/righty matchup is a very dangerous thing to do. In an Orthodox match, shoulder rolling moves you away from your opponent’s power. However, in a lefty vs. righty matchup, the shoulder roll moves you towards your opponent’s power. In general, the advantage for avoiding a lead hand shot is not worth risking eating a power shot that you are leaning into.",{"type":745,"attrs":866,"content":867},{"level":813},[868],{"text":869,"type":733},"Against a counter puncher",{"type":729,"content":871},[872],{"text":873,"type":733},"The reason that using a shoulder roll against a counter puncher is dangerous is that the shoulder roll puts you in a position where it is difficult to throw lead hand punches without telegraphing, meaning that to a skilled counter puncher, you are very predictable and vulnerable to a counter punch.",{"type":745,"attrs":875,"content":876},{"level":813},[877],{"text":878,"type":733},"Because your legs are tired",{"type":729,"content":880},[881,883,889],{"text":882,"type":733},"It can be tempting to use a shoulder roll when your legs are tired. Both slipping and using evasive ",{"text":884,"type":733,"marks":885},"footwork",[886],{"type":738,"attrs":887},{"href":888,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-boxing-footwork-drills-with-flo-master/",{"text":890,"type":733}," are taxing on your legs, so the shoulder roll is an enticing option in those later rounds of a boxing match. The reason this is dangerous is because the shoulder roll requires precise timing--something that is hard to do when you’re very tired. The best defensive option when you’re tired is usually to block and clinch.",{"type":745,"attrs":892,"content":893},{"level":747},[894,896],{"text":895,"type":733},"How To Practice The Shoulder Roll",{"type":751},{"type":753,"attrs":898},{"id":755,"body":899},[900],{"_uid":901,"image":902,"component":763,"copyright_details":906},"i-a0e1c17c-892a-4aad-b0cc-0cc0d1f509c0",{"id":903,"alt":904,"name":7,"focus":48,"title":904,"filename":905,"copyright":7,"fieldtype":50},3584365,"Shadowboxing Shoulder Roll","https://a.storyblok.com/f/115220/700x1100/e16fd26401/shoulder_roll_shadowboxing.png",[],{"type":729,"content":908},[909,911,917,919,925],{"text":910,"type":733},"In my experience, the best way to practice the shoulder roll outside of live sparring is with a double end bag because it responds to punches, and as the shoulder roll is a defensive move, it's good to practice using it against return fire. Another great way to practice, as with all boxing techniques, is to ",{"text":912,"type":733,"marks":913},"shadowbox",[914],{"type":738,"attrs":915},{"href":916,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do/",{"text":918,"type":733}," in slow motion in front of a mirror. This will help you catch bad habits and see where the weaknesses in your ",{"text":920,"type":733,"marks":921},"boxing defense",[922],{"type":738,"attrs":923},{"href":924,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit/",{"text":926,"type":733}," are.",{"type":745,"attrs":928,"content":929},{"level":747},[930],{"text":931,"type":733},"More Advanced Boxing Training",{"type":729,"content":933},[934],{"text":935,"type":733},"I recommend you start by mastering some of the basic boxing techniques and get a good handle on basic boxing defense before you transition into learning about more advanced boxing skills, such as the shoulder roll.",{"type":729,"content":937},[938,940,946,948,954,956,962],{"text":939,"type":733},"To learn more about how you can enhance your ",{"text":941,"type":733,"marks":942},"boxing and kickboxing training at-home",[943],{"type":738,"attrs":944},{"href":945,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":947,"type":733}," and in the ring, visit the FightCamp ",{"text":949,"type":733,"marks":950},"YouTube Channel",[951],{"type":738,"attrs":952},{"href":953,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://bit.ly/3oYefXf",{"text":955,"type":733}," and ",{"text":957,"type":733,"marks":958},"Blog",[959],{"type":738,"attrs":960},{"href":961,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/",{"text":963,"type":733}," to get pro tips, drills, and exercises to keep you in fighting shape. Let us know what other boxing techniques you want to learn more about!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":965,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":970,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":966,"component":118,"meta_info":967,"meta_title":7,"block_image":968,"cover_image":969,"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},[],[],"2022-01-18 00:00","article",{"_uid":975,"title":657,"plugin":43,"description":976},"67ca1148-4a20-410d-88f9-1964ce90ab1a","Ready for your next at-home boxing challenge? Boxer Iain Mackenzie explains when and how to use the shoulder roll effectively in boxing.",{"id":978,"alt":657,"name":7,"focus":48,"title":657,"filename":979,"copyright":7,"fieldtype":50},3584315,"https://a.storyblok.com/f/115220/2400x990/e0b47909bb/what-is-a-shoulder-roll-in-boxing.png","what-is-a-shoulder-roll-in-boxing-boxing-training","blogs/what-is-a-shoulder-roll-in-boxing-boxing-training",-3170,[984],"featured",60887917,"f460e584-16c8-45ae-ad86-64764498f562","2022-01-18T02:25:00.000Z","training/{{story.slug}}",[],["Reactive",991],[992,1347,1581,2005,2275,2511],{"name":993,"created_at":994,"published_at":995,"updated_at":996,"id":997,"uuid":998,"content":999,"slug":1340,"full_slug":1341,"sort_by_date":48,"position":1342,"tag_list":1343,"is_startpage":9,"parent_id":985,"meta_data":48,"group_id":1344,"first_published_at":1345,"release_id":48,"lang":60,"path":988,"alternates":1346,"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":1000,"faqs":1001,"title":993,"topic":1014,"author":1029,"content":1030,"category":1321,"schedule":1329,"component":973,"meta_info":1330,"cover_image":1334,"description":1338,"contributors":1339},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1002,1006,1010],{"_uid":1003,"answer":1004,"question":1005,"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":1007,"answer":1008,"question":1009,"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":1011,"answer":1012,"question":1013,"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":1015,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1027,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1016,"component":39,"meta_info":1024,"block_image":1025,"cover_image":1026,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1017,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1018,"component":118,"meta_info":1019,"meta_title":7,"block_image":1020,"cover_image":1021,"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":726,"content":1031},[1032,1047,1051,1063,1068,1073,1104,1109,1136,1141,1163,1168,1190,1195,1217,1222,1249,1254,1270,1274,1298,1303,1317],{"type":729,"content":1033},[1034,1036,1045],{"text":1035,"type":733},"Post-workout ",{"text":1037,"type":733,"marks":1038},"stretches",[1039,1043],{"type":738,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"custom":1042,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1044},"underline",{"text":1046,"type":733}," 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":745,"attrs":1048,"content":1049},{"level":747},[1050],{"text":1005,"type":733},{"type":729,"content":1052},[1053,1061],{"text":1054,"type":733,"marks":1055},"Research",[1056,1060],{"type":738,"attrs":1057},{"href":1058,"uuid":48,"anchor":48,"custom":1059,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1044},{"text":1062,"type":733}," 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":745,"attrs":1064,"content":1065},{"level":747},[1066],{"text":1067,"type":733},"7 Stretches to Help You Recover Post-Workout",{"type":745,"attrs":1069,"content":1070},{"level":813},[1071],{"text":1072,"type":733},"Shoulder Flossing",{"type":1074,"attrs":1075,"content":1078},"ordered_list",{"order":1076},{"order":1077},1,[1079,1086,1092,1098],{"type":1080,"content":1081},"list_item",[1082],{"type":729,"content":1083},[1084],{"text":1085,"type":733},"Start in a standing position.",{"type":1080,"content":1087},[1088],{"type":729,"content":1089},[1090],{"text":1091,"type":733},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1080,"content":1093},[1094],{"type":729,"content":1095},[1096],{"text":1097,"type":733},"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":1080,"content":1099},[1100],{"type":729,"content":1101},[1102],{"text":1103,"type":733},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":745,"attrs":1105,"content":1106},{"level":813},[1107],{"text":1108,"type":733},"World's Greatest Stretch ",{"type":1074,"attrs":1110,"content":1111},{"order":1077},[1112,1118,1124,1130],{"type":1080,"content":1113},[1114],{"type":729,"content":1115},[1116],{"text":1117,"type":733},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1080,"content":1119},[1120],{"type":729,"content":1121},[1122],{"text":1123,"type":733},"Next to the left hand, raise the left hand to the sky. ",{"type":1080,"content":1125},[1126],{"type":729,"content":1127},[1128],{"text":1129,"type":733},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1080,"content":1131},[1132],{"type":729,"content":1133},[1134],{"text":1135,"type":733},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":745,"attrs":1137,"content":1138},{"level":813},[1139],{"text":1140,"type":733},"Kneeling Quad/Hip Flexor Stretch",{"type":1074,"attrs":1142,"content":1144},{"order":1143},{"order":1077},[1145,1151,1157],{"type":1080,"content":1146},[1147],{"type":729,"content":1148},[1149],{"text":1150,"type":733},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1080,"content":1152},[1153],{"type":729,"content":1154},[1155],{"text":1156,"type":733},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1080,"content":1158},[1159],{"type":729,"content":1160},[1161],{"text":1162,"type":733},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":745,"attrs":1164,"content":1165},{"level":813},[1166],{"text":1167,"type":733},"Cat/Cow",{"type":1074,"attrs":1169,"content":1171},{"order":1170},{"order":1077},[1172,1178,1184],{"type":1080,"content":1173},[1174],{"type":729,"content":1175},[1176],{"text":1177,"type":733},"Start on all fours, neutral spine. ",{"type":1080,"content":1179},[1180],{"type":729,"content":1181},[1182],{"text":1183,"type":733},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1080,"content":1185},[1186],{"type":729,"content":1187},[1188],{"text":1189,"type":733},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":745,"attrs":1191,"content":1192},{"level":813},[1193],{"text":1194,"type":733},"Thread the Needle",{"type":1074,"attrs":1196,"content":1198},{"order":1197},{"order":1077},[1199,1205,1211],{"type":1080,"content":1200},[1201],{"type":729,"content":1202},[1203],{"text":1204,"type":733},"Start on all fours. ",{"type":1080,"content":1206},[1207],{"type":729,"content":1208},[1209],{"text":1210,"type":733},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1080,"content":1212},[1213],{"type":729,"content":1214},[1215],{"text":1216,"type":733},"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":745,"attrs":1218,"content":1219},{"level":813},[1220],{"text":1221,"type":733},"Thread the Needle With a Twist ",{"type":1074,"attrs":1223,"content":1225},{"order":1224},{"order":1077},[1226,1231,1237,1243],{"type":1080,"content":1227},[1228],{"type":729,"content":1229},[1230],{"text":1204,"type":733},{"type":1080,"content":1232},[1233],{"type":729,"content":1234},[1235],{"text":1236,"type":733},"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":1080,"content":1238},[1239],{"type":729,"content":1240},[1241],{"text":1242,"type":733},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1080,"content":1244},[1245],{"type":729,"content":1246},[1247],{"text":1248,"type":733},"Return to the starting position.",{"type":745,"attrs":1250,"content":1251},{"level":813},[1252],{"text":1253,"type":733},"Scorpion Stretch (Prone) ",{"type":1074,"attrs":1255,"content":1257},{"order":1256},{"order":1077},[1258,1264],{"type":1080,"content":1259},[1260],{"type":729,"content":1261},[1262],{"text":1263,"type":733},"Begin lying down, arms out in T. ",{"type":1080,"content":1265},[1266],{"type":729,"content":1267},[1268],{"text":1269,"type":733},"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":745,"attrs":1271,"content":1272},{"level":747},[1273],{"text":1013,"type":733},{"type":729,"content":1275},[1276,1278,1286,1288,1296],{"text":1277,"type":733},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1279,"type":733,"marks":1280},"range of motion improvements",[1281,1285],{"type":738,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1044},{"text":1287,"type":733},". 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":1289,"type":733,"marks":1290},"Studies",[1291,1295],{"type":738,"attrs":1292},{"href":1293,"uuid":48,"anchor":48,"custom":1294,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1044},{"text":1297,"type":733}," 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":745,"attrs":1299,"content":1300},{"level":747},[1301],{"text":1302,"type":733},"Train Like a Fighter",{"type":729,"content":1304},[1305,1307,1315],{"text":1306,"type":733},"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":1308,"type":733,"marks":1309},"FightCamp",[1310,1314],{"type":738,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"custom":1313,"target":741,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1044},{"text":1316,"type":733}," 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":729,"content":1318},[1319],{"text":1320,"type":733},"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":1322,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1327,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1323,"component":118,"meta_info":1324,"meta_title":7,"block_image":1325,"cover_image":1326,"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":1331,"title":1332,"plugin":43,"description":1333},"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":1335,"alt":1336,"name":7,"focus":7,"title":1336,"filename":1337,"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,[984],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1348,"created_at":1349,"published_at":1350,"updated_at":1351,"id":1352,"uuid":1353,"content":1354,"slug":1574,"full_slug":1575,"sort_by_date":48,"position":1576,"tag_list":1577,"is_startpage":9,"parent_id":985,"meta_data":48,"group_id":1578,"first_published_at":1579,"release_id":48,"lang":60,"path":988,"alternates":1580,"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":1355,"faqs":1356,"title":1348,"topic":1377,"author":1392,"content":1393,"category":1556,"schedule":1564,"component":973,"meta_info":1565,"cover_image":1569,"description":1568,"contributors":1573},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1357,1361,1365,1369,1373],{"_uid":1358,"answer":1359,"question":1360,"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":1362,"answer":1363,"question":1364,"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":1366,"answer":1367,"question":1368,"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":1370,"answer":1371,"question":1372,"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":1374,"answer":1375,"question":1376,"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":1378,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1390,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1379,"component":39,"meta_info":1387,"block_image":1388,"cover_image":1389,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1380,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1381,"component":118,"meta_info":1382,"meta_title":7,"block_image":1383,"cover_image":1384,"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":726,"content":1394},[1395,1399,1403,1407,1420,1424,1428,1433,1446,1459,1464,1475,1479,1501,1506,1517,1530,1535,1539,1543,1553],{"type":729,"content":1396},[1397],{"text":1398,"type":733},"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":729,"content":1400},[1401],{"text":1402,"type":733},"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":745,"attrs":1404,"content":1405},{"level":747},[1406],{"text":1360,"type":733},{"type":729,"content":1408},[1409,1411,1418],{"text":1410,"type":733},"According to the ",{"text":1412,"type":733,"marks":1413},"Mayo Clinic",[1414],{"type":738,"attrs":1415},{"href":1416,"uuid":48,"anchor":48,"custom":1417,"target":741,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1419,"type":733},", 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":729,"content":1421},[1422],{"text":1423,"type":733},"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":729,"content":1425},[1426],{"text":1427,"type":733},"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":745,"attrs":1429,"content":1430},{"level":747},[1431],{"text":1432,"type":733},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":753,"attrs":1434},{"id":1435,"body":1436},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1437],{"url":1438,"_uid":1440,"image":1441,"component":763,"copyright_details":1445},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1442,"alt":1443,"name":7,"focus":48,"title":1443,"filename":1444,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":729,"content":1447},[1448,1450,1457],{"text":1449,"type":733},"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":1451,"type":733,"marks":1452},"burn more calories",[1453],{"type":738,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"custom":1456,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1458,"type":733}," even after you’re done working out.",{"type":745,"attrs":1460,"content":1461},{"level":747},[1462],{"text":1463,"type":733},"Kickboxing Is A Full Body Workout",{"type":753,"attrs":1465},{"id":1435,"body":1466},[1467],{"url":1468,"_uid":1469,"image":1470,"component":763,"copyright_details":1474},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1471,"alt":1472,"name":7,"focus":48,"title":1472,"filename":1473,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":729,"content":1476},[1477],{"text":1478,"type":733},"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":729,"content":1480},[1481,1483,1490,1492,1499],{"text":1482,"type":733},"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":1484,"type":733,"marks":1485},"all-level lower body workout",[1486],{"type":738,"attrs":1487},{"href":1488,"uuid":48,"anchor":48,"custom":1489,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1491,"type":733}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1493,"type":733,"marks":1494},"upper body workout",[1495],{"type":738,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"custom":1498,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1500,"type":733}," led by Flo Master.",{"type":745,"attrs":1502,"content":1503},{"level":747},[1504],{"text":1505,"type":733},"Boxing Can Be Low-Impact",{"type":753,"attrs":1507},{"id":1435,"body":1508},[1509],{"url":1510,"_uid":1511,"image":1512,"component":763,"copyright_details":1516},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1513,"alt":1514,"name":7,"focus":48,"title":1514,"filename":1515,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":729,"content":1518},[1519,1521,1528],{"text":1520,"type":733},"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":1522,"type":733,"marks":1523},"shadowboxing",[1524],{"type":738,"attrs":1525},{"href":1526,"uuid":48,"anchor":48,"custom":1527,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1529,"type":733}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":745,"attrs":1531,"content":1532},{"level":747},[1533],{"text":1534,"type":733},"Kick Boring Cardio To The Curb",{"type":729,"content":1536},[1537],{"text":1538,"type":733},"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":745,"attrs":1540,"content":1541},{"level":747},[1542],{"text":1302,"type":733},{"type":729,"content":1544},[1545,1546,1551],{"text":1306,"type":733},{"text":1308,"type":733,"marks":1547},[1548],{"type":738,"attrs":1549},{"href":1312,"uuid":48,"anchor":48,"custom":1550,"target":741,"linktype":13},{},{"text":1552,"type":733}," 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":729,"content":1554},[1555],{"text":1320,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1557,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1562,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1563,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1558,"component":118,"meta_info":1559,"meta_title":7,"block_image":1560,"cover_image":1561,"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":1566,"title":1567,"plugin":43,"description":1568},"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":1570,"alt":1571,"name":7,"focus":48,"title":1571,"filename":1572,"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,[984],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1582,"created_at":1583,"published_at":1584,"updated_at":1585,"id":1586,"uuid":1587,"content":1588,"slug":1998,"full_slug":1999,"sort_by_date":48,"position":2000,"tag_list":2001,"is_startpage":9,"parent_id":985,"meta_data":48,"group_id":2002,"first_published_at":2003,"release_id":48,"lang":60,"path":988,"alternates":2004,"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":1589,"faqs":1590,"title":1582,"topic":1611,"author":1626,"content":1627,"category":1982,"schedule":1990,"component":973,"meta_info":1991,"cover_image":1994,"description":1993,"contributors":1997},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1591,1595,1599,1603,1607],{"_uid":1592,"answer":1593,"question":1594,"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":1596,"answer":1597,"question":1598,"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":1600,"answer":1601,"question":1602,"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":1604,"answer":1605,"question":1606,"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":1608,"answer":1609,"question":1610,"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":1612,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1624,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1625,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1613,"component":39,"meta_info":1621,"block_image":1622,"cover_image":1623,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1614,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1619,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1620,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1615,"component":118,"meta_info":1616,"meta_title":7,"block_image":1617,"cover_image":1618,"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":726,"content":1628},[1629,1633,1636,1649,1654,1659,1725,1730,1756,1761,1765,1770,1778,1790,1795,1806,1811,1822,1827,1838,1843,1855,1860,1871,1876,1896,1901,1906,1926,1931,1950,1955,1968,1972],{"type":729,"content":1630},[1631],{"text":1632,"type":733},"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":729,"content":1634},[1635],{"text":1593,"type":733},{"type":753,"attrs":1637},{"id":1638,"body":1639},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1640],{"_uid":1641,"link":1642,"image":1644,"title":1646,"component":1648},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1643,"linktype":13,"fieldtype":14,"cached_url":1643},"https://pin.it/2zdpNMs",{"id":1645,"alt":1646,"name":7,"focus":48,"title":1646,"filename":1647,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":745,"attrs":1650,"content":1651},{"level":747},[1652],{"text":1653,"type":733},"Top Rock Step-By-Step",{"type":745,"attrs":1655,"content":1656},{"level":813},[1657],{"text":1658,"type":733},"The Feet",{"type":1660,"content":1661},"bullet_list",[1662,1668,1688,1694,1713,1719],{"type":1080,"content":1663},[1664],{"type":729,"content":1665},[1666],{"text":1667,"type":733},"Begin by starting in an athletic stance on the balls of your feet",{"type":1080,"content":1669},[1670,1674],{"type":729,"content":1671},[1672],{"text":1673,"type":733},"To start, being by doing a “step out”",{"type":1660,"content":1675},[1676,1682],{"type":1080,"content":1677},[1678],{"type":729,"content":1679},[1680],{"text":1681,"type":733},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1080,"content":1683},[1684],{"type":729,"content":1685},[1686],{"text":1687,"type":733},"Pause for a half-second",{"type":1080,"content":1689},[1690],{"type":729,"content":1691},[1692],{"text":1693,"type":733},"Return to the starting stance by performing a slight hop backward",{"type":1080,"content":1695},[1696,1700],{"type":729,"content":1697},[1698],{"text":1699,"type":733},"Once returned, perform the opposite foot “step out”",{"type":1660,"content":1701},[1702,1708],{"type":1080,"content":1703},[1704],{"type":729,"content":1705},[1706],{"text":1707,"type":733},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1080,"content":1709},[1710],{"type":729,"content":1711},[1712],{"text":1687,"type":733},{"type":1080,"content":1714},[1715],{"type":729,"content":1716},[1717],{"text":1718,"type":733},"Hop back to the starting position",{"type":1080,"content":1720},[1721],{"type":729,"content":1722},[1723],{"text":1724,"type":733},"Continue Top Rocking for the remainder of the set",{"type":745,"attrs":1726,"content":1727},{"level":813},[1728],{"text":1729,"type":733},"The Arms",{"type":1660,"content":1731},[1732,1738,1744,1750],{"type":1080,"content":1733},[1734],{"type":729,"content":1735},[1736],{"text":1737,"type":733},"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":1080,"content":1739},[1740],{"type":729,"content":1741},[1742],{"text":1743,"type":733},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1080,"content":1745},[1746],{"type":729,"content":1747},[1748],{"text":1749,"type":733},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1080,"content":1751},[1752],{"type":729,"content":1753},[1754],{"text":1755,"type":733},"Continue using this arm motion to help with rhythm and balance",{"type":745,"attrs":1757,"content":1758},{"level":747},[1759],{"text":1760,"type":733},"Movement Key Points",{"type":729,"content":1762},[1763],{"text":1764,"type":733},"Here are some key things to focus on while performing the Top Rock:",{"type":745,"attrs":1766,"content":1767},{"level":813},[1768],{"text":1769,"type":733},"Start by swinging your arms",{"type":1660,"content":1771},[1772],{"type":1080,"content":1773},[1774],{"type":729,"content":1775},[1776],{"text":1777,"type":733},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":753,"attrs":1779},{"id":1780,"body":1781},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1782],{"url":1783,"_uid":1784,"image":1785,"component":763,"copyright_details":1789},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1786,"alt":1787,"name":7,"focus":48,"title":1787,"filename":1788,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":745,"attrs":1791,"content":1792},{"level":813},[1793],{"text":1794,"type":733},"On each hop back, your arms should cross in front of your chest",{"type":753,"attrs":1796},{"id":1780,"body":1797},[1798],{"url":1799,"_uid":1800,"image":1801,"component":763,"copyright_details":1805},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1802,"alt":1803,"name":7,"focus":48,"title":1803,"filename":1804,"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":745,"attrs":1807,"content":1808},{"level":813},[1809],{"text":1810,"type":733},"One foot should cross at a time",{"type":753,"attrs":1812},{"id":1780,"body":1813},[1814],{"url":1815,"_uid":1816,"image":1817,"component":763,"copyright_details":1821},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1818,"alt":1819,"name":7,"focus":48,"title":1819,"filename":1820,"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":745,"attrs":1823,"content":1824},{"level":813},[1825],{"text":1826,"type":733},"Perform the movement by staying on the balls of your feet",{"type":753,"attrs":1828},{"id":1780,"body":1829},[1830],{"url":1831,"_uid":1832,"image":1833,"component":763,"copyright_details":1837},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1834,"alt":1835,"name":7,"focus":48,"title":1835,"filename":1836,"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":745,"attrs":1839,"content":1840},{"level":813},[1841],{"text":1842,"type":733},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":753,"attrs":1844},{"id":1845,"body":1846},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1847],{"url":1848,"_uid":1849,"image":1850,"component":763,"copyright_details":1854},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1851,"alt":1852,"name":7,"focus":48,"title":1852,"filename":1853,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":745,"attrs":1856,"content":1857},{"level":813},[1858],{"text":1859,"type":733},"Stay loose and have fun!",{"type":753,"attrs":1861},{"id":1780,"body":1862},[1863],{"url":1864,"_uid":1865,"image":1866,"component":763,"copyright_details":1870},{"id":7,"url":7,"linktype":1439,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1867,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1869,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":745,"attrs":1872,"content":1873},{"level":747},[1874],{"text":1875,"type":733},"Muscles Used",{"type":1660,"content":1877},[1878,1884,1890],{"type":1080,"content":1879},[1880],{"type":729,"content":1881},[1882],{"text":1883,"type":733},"Deltoids",{"type":1080,"content":1885},[1886],{"type":729,"content":1887},[1888],{"text":1889,"type":733},"Core",{"type":1080,"content":1891},[1892],{"type":729,"content":1893},[1894],{"text":1895,"type":733},"Calves",{"type":745,"attrs":1897,"content":1898},{"level":747},[1899],{"text":1900,"type":733},"Application",{"type":745,"attrs":1902,"content":1903},{"level":813},[1904],{"text":1905,"type":733},"For Sets",{"type":1660,"content":1907},[1908,1914,1920],{"type":1080,"content":1909},[1910],{"type":729,"content":1911},[1912],{"text":1913,"type":733},"Perform 3-6 sets",{"type":1080,"content":1915},[1916],{"type":729,"content":1917},[1918],{"text":1919,"type":733},"12-20 repetitions each way",{"type":1080,"content":1921},[1922],{"type":729,"content":1923},[1924],{"text":1925,"type":733},"Rest 30-45 seconds between sets",{"type":745,"attrs":1927,"content":1928},{"level":813},[1929],{"text":1930,"type":733},"For Time",{"type":1660,"content":1932},[1933,1938,1944],{"type":1080,"content":1934},[1935],{"type":729,"content":1936},[1937],{"text":1913,"type":733},{"type":1080,"content":1939},[1940],{"type":729,"content":1941},[1942],{"text":1943,"type":733},"Perform for 30-90 seconds",{"type":1080,"content":1945},[1946],{"type":729,"content":1947},[1948],{"text":1949,"type":733},"Rest 45-60 seconds between sets",{"type":745,"attrs":1951,"content":1952},{"level":747},[1953],{"text":1954,"type":733},"Dance Moves For Boxers",{"type":729,"content":1956},[1957,1959,1966],{"text":1958,"type":733},"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":1960,"type":733,"marks":1961},"Flo Master",[1962],{"type":738,"attrs":1963},{"href":1964,"uuid":48,"anchor":48,"custom":1965,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1967,"type":733},". ",{"type":745,"attrs":1969,"content":1970},{"level":747},[1971],{"text":1302,"type":733},{"type":729,"content":1973},[1974,1975,1980],{"text":1306,"type":733},{"text":1308,"type":733,"marks":1976},[1977],{"type":738,"attrs":1978},{"href":1312,"uuid":48,"anchor":48,"custom":1979,"target":741,"linktype":13},{},{"text":1981,"type":733}," 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":1983,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1988,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1984,"component":118,"meta_info":1985,"meta_title":7,"block_image":1986,"cover_image":1987,"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":1992,"title":1582,"plugin":43,"description":1993},"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":1995,"alt":1582,"name":7,"focus":48,"title":1582,"filename":1996,"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,[984],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2006,"created_at":2007,"published_at":2008,"updated_at":2009,"id":2010,"uuid":2011,"content":2012,"slug":2269,"full_slug":2270,"sort_by_date":48,"position":2271,"tag_list":2272,"is_startpage":9,"parent_id":985,"meta_data":48,"group_id":2273,"first_published_at":2008,"release_id":48,"lang":60,"path":988,"alternates":2274,"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":2013,"faqs":2014,"title":2006,"topic":2035,"author":2050,"content":2051,"category":2250,"schedule":2258,"component":973,"meta_info":2259,"cover_image":2263,"description":2267,"contributors":2268},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2015,2019,2023,2027,2031],{"_uid":2016,"answer":2017,"question":2018,"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":2020,"answer":2021,"question":2022,"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":2024,"answer":2025,"question":2026,"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":2028,"answer":2029,"question":2030,"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":2032,"answer":2033,"question":2034,"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":2036,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2048,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2037,"component":39,"meta_info":2045,"block_image":2046,"cover_image":2047,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2039,"component":118,"meta_info":2040,"meta_title":7,"block_image":2041,"cover_image":2042,"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":726,"content":2052},[2053,2067,2071,2075,2079,2083,2087,2090,2095,2100,2114,2119,2123,2128,2132,2137,2151,2155,2159,2173,2187,2191,2195,2209,2214,2218,2232,2236,2246],{"type":729,"content":2054},[2055,2057,2065],{"text":2056,"type":733},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2058,"type":733,"marks":2059},"interval training",[2060,2064],{"type":738,"attrs":2061},{"href":2062,"uuid":48,"anchor":48,"custom":2063,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1044},{"text":2066,"type":733}," 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":729,"content":2068},[2069],{"text":2070,"type":733},"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":745,"attrs":2072,"content":2073},{"level":747},[2074],{"text":2018,"type":733},{"type":729,"content":2076},[2077],{"text":2078,"type":733},"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":729,"content":2080},[2081],{"text":2082,"type":733},"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":745,"attrs":2084,"content":2085},{"level":747},[2086],{"text":2022,"type":733},{"type":729,"content":2088},[2089],{"text":2021,"type":733},{"type":745,"attrs":2091,"content":2092},{"level":747},[2093],{"text":2094,"type":733},"Unique Benefits of HIIT",{"type":745,"attrs":2096,"content":2097},{"level":813},[2098],{"text":2099,"type":733},"Maximum Effectiveness in Less Time",{"type":729,"content":2101},[2102,2104,2112],{"text":2103,"type":733},"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":2105,"type":733,"marks":2106},"25-30% more calories",[2107,2111],{"type":738,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":741,"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":1044},{"text":2113,"type":733}," 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":745,"attrs":2115,"content":2116},{"level":813},[2117],{"text":2118,"type":733},"Tones Muscle",{"type":729,"content":2120},[2121],{"text":2122,"type":733},"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":745,"attrs":2124,"content":2125},{"level":813},[2126],{"text":2127,"type":733},"Adds Variety",{"type":729,"content":2129},[2130],{"text":2131,"type":733},"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":745,"attrs":2133,"content":2134},{"level":813},[2135],{"text":2136,"type":733},"Improves Cardiovascular Health",{"type":729,"content":2138},[2139,2141,2149],{"text":2140,"type":733},"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":2142,"type":733,"marks":2143},"greater improvements in blood pressure",[2144,2148],{"type":738,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"custom":2147,"target":741,"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":1044},{"text":2150,"type":733}," and blood sugar than moderate-intensity workouts. ",{"type":745,"attrs":2152,"content":2153},{"level":747},[2154],{"text":2030,"type":733},{"type":729,"content":2156},[2157],{"text":2158,"type":733},"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":729,"content":2160},[2161,2163,2171],{"text":2162,"type":733},"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":2164,"type":733,"marks":2165},"roadwork",[2166,2170],{"type":738,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1044},{"text":2172,"type":733},", 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":729,"content":2174},[2175,2177,2185],{"text":2176,"type":733},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2178,"type":733,"marks":2179},"HIIT jump rope workout",[2180,2184],{"type":738,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"custom":2183,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1044},{"text":2186,"type":733}," for a full-body cardio blast in just minutes.",{"type":745,"attrs":2188,"content":2189},{"level":747},[2190],{"text":2034,"type":733},{"type":729,"content":2192},[2193],{"text":2194,"type":733},"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":729,"content":2196},[2197,2199,2207],{"text":2198,"type":733},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2200,"type":733,"marks":2201},"10 minutes of HIIT boxing",[2202,2206],{"type":738,"attrs":2203},{"href":2204,"uuid":48,"anchor":48,"custom":2205,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1044},{"text":2208,"type":733}," and feel the difference with just one workout.",{"type":745,"attrs":2210,"content":2211},{"level":747},[2212],{"text":2213,"type":733},"Hit With HIIT",{"type":729,"content":2215},[2216],{"text":2217,"type":733},"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":729,"content":2219},[2220,2222,2230],{"text":2221,"type":733},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2223,"type":733,"marks":2224},"FightCamp’s extensive library of HIIT workouts",[2225,2229],{"type":738,"attrs":2226},{"href":2227,"uuid":48,"anchor":48,"custom":2228,"target":741,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1044},{"text":2231,"type":733},"!",{"type":745,"attrs":2233,"content":2234},{"level":747},[2235],{"text":1302,"type":733},{"type":729,"content":2237},[2238,2239,2245],{"text":1306,"type":733},{"text":1308,"type":733,"marks":2240},[2241,2244],{"type":738,"attrs":2242},{"href":1312,"uuid":48,"anchor":48,"custom":2243,"target":741,"linktype":13},{},{"type":1044},{"text":1552,"type":733},{"type":729,"content":2247},[2248],{"text":2249,"type":733},"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":2251,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2256,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2252,"component":118,"meta_info":2253,"meta_title":7,"block_image":2254,"cover_image":2255,"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":2260,"title":2261,"plugin":43,"description":2262},"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":2264,"alt":2265,"name":7,"focus":7,"title":2265,"filename":2266,"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,[984],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2276,"created_at":2277,"published_at":2278,"updated_at":2279,"id":2280,"uuid":2281,"content":2282,"slug":2504,"full_slug":2505,"sort_by_date":48,"position":2506,"tag_list":2507,"is_startpage":9,"parent_id":985,"meta_data":48,"group_id":2508,"first_published_at":2509,"release_id":48,"lang":60,"path":988,"alternates":2510,"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":2283,"faqs":2284,"title":2276,"topic":2297,"author":1029,"content":2312,"category":2485,"schedule":2493,"component":973,"meta_info":2494,"cover_image":2498,"description":2502,"contributors":2503},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2285,2289,2293],{"_uid":2286,"answer":2287,"question":2288,"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":2290,"answer":2291,"question":2292,"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":2294,"answer":2295,"question":2296,"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":2298,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2311,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2299,"component":39,"meta_info":2307,"block_image":2308,"cover_image":2309,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2300,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2305,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2301,"component":118,"meta_info":2302,"meta_title":7,"block_image":2303,"cover_image":2304,"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":726,"content":2313},[2314,2318,2322,2326,2330,2344,2390,2403,2408,2430,2464,2468,2472,2482],{"type":745,"attrs":2315,"content":2316},{"level":747},[2317],{"text":2288,"type":733},{"type":729,"content":2319},[2320],{"text":2321,"type":733},"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":729,"content":2323},[2324],{"text":2325,"type":733},"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":745,"attrs":2327,"content":2328},{"level":747},[2329],{"text":2292,"type":733},{"type":729,"content":2331},[2332,2334,2342],{"text":2333,"type":733},"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":2335,"type":733,"marks":2336},"National Academy of Sports Medicine",[2337,2341],{"type":738,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"custom":2340,"target":741,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1044},{"text":2343,"type":733}," has a few exercise-related symptoms of overtraining:",{"type":1074,"attrs":2345,"content":2347},{"order":2346},{"order":1077},[2348,2354,2360,2366,2372,2378,2384],{"type":1080,"content":2349},[2350],{"type":729,"content":2351},[2352],{"text":2353,"type":733},"A plateau or decline in workout performance or progress",{"type":1080,"content":2355},[2356],{"type":729,"content":2357},[2358],{"text":2359,"type":733},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1080,"content":2361},[2362],{"type":729,"content":2363},[2364],{"text":2365,"type":733},"Excessive sweating or overheating",{"type":1080,"content":2367},[2368],{"type":729,"content":2369},[2370],{"text":2371,"type":733},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1080,"content":2373},[2374],{"type":729,"content":2375},[2376],{"text":2377,"type":733},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1080,"content":2379},[2380],{"type":729,"content":2381},[2382],{"text":2383,"type":733},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1080,"content":2385},[2386],{"type":729,"content":2387},[2388],{"text":2389,"type":733},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":729,"content":2391},[2392,2394,2401],{"text":2393,"type":733},"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":2395,"type":733,"marks":2396},"FightCamp App",[2397,2400],{"type":738,"attrs":2398},{"href":945,"uuid":48,"anchor":48,"custom":2399,"target":741,"linktype":13},{},{"type":1044},{"text":2402,"type":733}," 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":745,"attrs":2404,"content":2405},{"level":747},[2406],{"text":2407,"type":733},"A Day of Rest",{"type":729,"content":2409},[2410,2412,2420,2421,2428],{"text":2411,"type":733},"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":2413,"type":733,"marks":2414},"Aaron",[2415,2419],{"type":738,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1044},{"text":955,"type":733},{"text":2422,"type":733,"marks":2423},"Flo",[2424,2427],{"type":738,"attrs":2425},{"href":1964,"uuid":48,"anchor":48,"custom":2426,"target":741,"linktype":13},{},{"type":1044},{"text":2429,"type":733},"), 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":729,"content":2431},[2432,2434,2442,2444,2452,2454,2462],{"text":2433,"type":733},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2435,"type":733,"marks":2436},"researchers",[2437,2441],{"type":738,"attrs":2438},{"href":2439,"uuid":48,"anchor":48,"custom":2440,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1044},{"text":2443,"type":733}," 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":2445,"type":733,"marks":2446},"FightCamp Trainers",[2447,2451],{"type":738,"attrs":2448},{"href":2449,"uuid":48,"anchor":48,"custom":2450,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1044},{"text":2453,"type":733}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2455,"type":733,"marks":2456},"neurological connections",[2457,2461],{"type":738,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1044},{"text":2463,"type":733},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":729,"content":2465},[2466],{"text":2467,"type":733},"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":745,"attrs":2469,"content":2470},{"level":747},[2471],{"text":1302,"type":733},{"type":729,"content":2473},[2474,2475,2481],{"text":1306,"type":733},{"text":1308,"type":733,"marks":2476},[2477,2480],{"type":738,"attrs":2478},{"href":1312,"uuid":48,"anchor":48,"custom":2479,"target":741,"linktype":13},{},{"type":1044},{"text":1316,"type":733},{"type":729,"content":2483},[2484],{"text":2249,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2486,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2491,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2487,"component":118,"meta_info":2488,"meta_title":7,"block_image":2489,"cover_image":2490,"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":2495,"title":2496,"plugin":43,"description":2497},"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":2499,"alt":2500,"name":7,"focus":7,"title":2500,"filename":2501,"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,[984],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2512,"created_at":2513,"published_at":2514,"updated_at":2515,"id":2516,"uuid":2517,"content":2518,"slug":2698,"full_slug":2699,"sort_by_date":48,"position":2700,"tag_list":2701,"is_startpage":9,"parent_id":985,"meta_data":48,"group_id":2702,"first_published_at":2514,"release_id":48,"lang":60,"path":988,"alternates":2703,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2519,"faqs":2520,"title":2512,"topic":2525,"author":708,"content":2540,"category":2679,"schedule":2687,"component":973,"meta_info":2688,"cover_image":2692,"description":2696,"contributors":2697},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2521],{"_uid":2522,"answer":2523,"question":2524,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2526,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2538,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2539,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2527,"component":39,"meta_info":2535,"block_image":2536,"cover_image":2537,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2528,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2533,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2534,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2529,"component":118,"meta_info":2530,"meta_title":7,"block_image":2531,"cover_image":2532,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2541},[2542,2546,2551,2556,2579,2584,2606,2611,2625,2630,2644,2649,2653,2658,2662,2666,2676],{"type":729,"content":2543},[2544],{"text":2545,"type":733},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":745,"attrs":2547,"content":2548},{"level":747},[2549],{"text":2550,"type":733},"5 Ways to Shake Up Your Cardio",{"type":745,"attrs":2552,"content":2553},{"level":813},[2554],{"text":2555,"type":733},"Swimming",{"type":729,"content":2557},[2558,2560,2567,2569,2577],{"text":2559,"type":733},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2561,"type":733,"marks":2562},"Flo Master’s",[2563,2566],{"type":738,"attrs":2564},{"href":1964,"uuid":48,"anchor":48,"custom":2565,"target":741,"linktype":13},{},{"type":1044},{"text":2568,"type":733}," favorite forms of ",{"text":2570,"type":733,"marks":2571},"active recovery",[2572,2576],{"type":738,"attrs":2573},{"href":2574,"uuid":48,"anchor":48,"custom":2575,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1044},{"text":2578,"type":733}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":745,"attrs":2580,"content":2581},{"level":813},[2582],{"text":2583,"type":733},"Tabata Bag Drills",{"type":729,"content":2585},[2586,2588,2596,2598,2604],{"text":2587,"type":733},"One great way to get your anaerobic endurance up is with ",{"text":2589,"type":733,"marks":2590},"Tabata",[2591,2595],{"type":738,"attrs":2592},{"href":2593,"uuid":48,"anchor":48,"custom":2594,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1044},{"text":2597,"type":733}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2395,"type":733,"marks":2599},[2600,2603],{"type":738,"attrs":2601},{"href":945,"uuid":48,"anchor":48,"custom":2602,"target":741,"linktype":13},{},{"type":1044},{"text":2605,"type":733}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":745,"attrs":2607,"content":2608},{"level":813},[2609],{"text":2610,"type":733},"Footwork Heavy Sports",{"type":729,"content":2612},[2613,2615,2623],{"text":2614,"type":733},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2616,"type":733,"marks":2617},"dancing",[2618,2622],{"type":738,"attrs":2619},{"href":2620,"uuid":48,"anchor":48,"custom":2621,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1044},{"text":2624,"type":733}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":745,"attrs":2626,"content":2627},{"level":813},[2628],{"text":2629,"type":733},"Hiking",{"type":729,"content":2631},[2632,2634,2642],{"text":2633,"type":733},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2635,"type":733,"marks":2636},"healthy snacks",[2637,2641],{"type":738,"attrs":2638},{"href":2639,"uuid":48,"anchor":48,"custom":2640,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1044},{"text":2643,"type":733},"! ",{"type":745,"attrs":2645,"content":2646},{"level":813},[2647],{"text":2648,"type":733},"Shadowboxing Punchouts",{"type":729,"content":2650},[2651],{"text":2652,"type":733},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":745,"attrs":2654,"content":2655},{"level":747},[2656],{"text":2657,"type":733},"Shaking Up Your Cardio",{"type":729,"content":2659},[2660],{"text":2661,"type":733},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":745,"attrs":2663,"content":2664},{"level":747},[2665],{"text":1302,"type":733},{"type":729,"content":2667},[2668,2669,2675],{"text":1306,"type":733},{"text":1308,"type":733,"marks":2670},[2671,2674],{"type":738,"attrs":2672},{"href":1312,"uuid":48,"anchor":48,"custom":2673,"target":741,"linktype":13},{},{"type":1044},{"text":1316,"type":733},{"type":729,"content":2677},[2678],{"text":2249,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2680,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2685,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2681,"component":118,"meta_info":2682,"meta_title":7,"block_image":2683,"cover_image":2684,"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},[],[],"2023-01-23 00:00",{"_uid":2689,"title":2690,"plugin":43,"description":2691},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2693,"alt":2694,"name":7,"focus":7,"title":2694,"filename":2695,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[984],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":973,"created_at":2705,"published_at":2706,"updated_at":2707,"id":2708,"uuid":2709,"content":2710,"slug":973,"full_slug":2731,"sort_by_date":48,"position":446,"tag_list":2732,"is_startpage":9,"parent_id":2733,"meta_data":48,"group_id":2734,"first_published_at":2735,"release_id":48,"lang":60,"path":7,"alternates":2736,"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":2711,"component":2712,"meta_info":2713,"custom_content_list":2715},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2714,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2716,2721,2726],{"_uid":2717,"label":2718,"value":2719,"dev_id":2720,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2722,"label":2723,"value":2724,"dev_id":2725,"component":733},"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":2727,"label":2728,"value":2729,"dev_id":2730,"component":733},"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",[],1785892872232]