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HIIT utilizes varying levels of intensity for a set amount of time, followed by minimal rest time. The workouts are relatively short and can have amazing benefits, including high calorie burn. HIIT, however, is just one of the many types of training that you can add to your boxing routine. Another type of training that is making a comeback and great for boxers to work on their strength and conditioning is HIRT.","What is HIIT (high-intensity interval training)?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"47df78ff-6722-4d31-a1ba-b19fd638174e","Even if you’re familiar with HIIT, you may never have heard of its closely-related complement, High Intensity Resistance Training (HIRT). The general concept of HIRT is similar to all other forms of interval training, with the primary focus on using resistance, such as free weights, barbells, resistance bands, and kettlebells. Picture HIIT combined with resistance training, and you have a near perfect full-body workout.\n\nThe concept of HIRT has been around for a while. It was invented in the 1970s by the founder of Nautilus, Arthur Jones. In general, HIRT focuses on utilizing some form of resistance training (i.e. dumbbells) to try and maximize muscle fatigue and recruit as many muscle fibers as possible. This ultimately places a heavy emphasis on the muscles’ time under tension (work load time).\n\nThe great thing about HIRT is that you get all the benefits of a 2-hour long workout in a fraction of the time, usually 30-45 minutes. You perform back-to-back exercises with no rest, followed by a brief rest period in between these exercise blocks or circuits. You may be more familiar with the concepts of supersets, tri-sets, or giant sets, which are several high-effort, high-intensity exercises performed back-to-back without rest.","What Is High Intensity Resistance Training (HIRT)?",{"_uid":676,"answer":677,"question":678,"component":670},"07d0c331-b2ff-47c4-81ad-8d0a6c767df4","Here are three (3) benefits of HIRT:\n1. Weight management\n2. Improves cognitive function\n3. Increases muscular strength","What are the benefits of HIRT?",{"_uid":680,"answer":681,"question":682,"component":670},"e5ce5107-81e0-4d1b-9525-349b9ec5fb39","We know that regularly working out helps with weight management. A study published in the Journal of Translational Medicine showed that when it comes to fat oxidation or the body’s ability to burn fat, HIRT workouts have an even greater effect on regulating weight than traditional training.","1. Weight Management",{"_uid":684,"answer":685,"question":686,"component":670},"738d8647-e3be-487c-a9e7-55e2fdc81e2d","One main cause of cognitive decline is the overall development of insulin resistance in individuals. Studies have shown that there is a direct correlation between introducing exercise routines and improved sensitivity of insulin levels, in those who have become resistant. A recent 2020 study utilizing HIRT showed improved insulin resistance thus resulting in better overall cognitive function.","2. Improves Cognitive Function",{"_uid":688,"answer":689,"question":690,"component":670},"9abc4742-f084-415d-a28b-13291c9ed66d","Resistance training has been shown to increase muscular strength. However, there is a difference in results between traditional low-intensity training (performing one exercise at a time with a typical 30-60 seconds rest) and HIRT protocols. A 2017 study compared two groups: individuals who followed HIRT-style workouts and individuals who followed traditional training. Results showed that both groups had the same muscle hypertrophy, but individuals in the HIRT group yielded greater overall muscular strength.","3. Increases Muscular Strength",{"_uid":692,"answer":693,"question":694,"component":670},"421e16b3-8f3a-4f25-8d93-ad12527cecb9","As we mentioned, adding HIRT workouts to your at-home boxing routine can give you the benefits of a 2-hour exercise session in a fraction of the time. HIRT is a great way to mix up your boxing & kickboxing training and keep things fresh and engaging. Here are five (5) tips to maximize your HIRT workout.\n\nHere are five (5) steps you can take to add HIRT to your boxing training:\n1. Keep Things Short and Sweet\n2. Have a Gameplan\n3. Range, Rest, Reps, Effort\n4. Quality Matters\n5. Have Fun!","How can I add HIRT workouts to my boxing training?",{"_uid":696,"answer":697,"question":698,"component":670},"4f9563d5-bcdc-465a-8cda-b53176250320","If this is your first time trying HIRT, keep your session on the shorter side. On average, HIRT-style workouts usually run 30-45 minutes. Start out with 15-minute sessions and build up your tolerance.","1. Keep Things Short and Sweet",{"_uid":700,"answer":701,"question":702,"component":670},"72975d88-f54f-4c6a-af21-ba2975e84e17","Make sure that you are following an actual set workout to maximize benefits. Below, we outline a few sample HIRT workouts that you can follow to get started.","2. Have a Gameplan",{"_uid":704,"answer":705,"question":706,"component":670},"1fbe9110-13b6-47e3-91a5-bf4c306aee56","The ideal number of reps performed for each exercise is between 8 and 15. The majority of HIRT workouts will follow the giant superset scheme (4 or more exercises performed back-to-back) or in circuit blocks. Once you complete each circuit, rest for 1-2 minutes depending on intensity. Your effort during each block of exercises should be near maximal, 80-95%.","3. Range, Rest, Reps, Effort",{"_uid":708,"answer":709,"question":710,"component":670},"45b9cc87-5a76-4928-be77-fceb35cd1b62","In life, more is not always better, and the same is true for HIRT. Most trainers may only recommend doing 1-2 sessions a week, usually in conjunction with low-intensity, steady-state cardio (jogging) or a good shadowboxing or punching bag session. HIRT workouts are taxing on the central nervous system and, if performed too frequently, can do more harm than good. A good rule of thumb is to allow 48 hours in between HIRT sessions.","4. Quality Matters",{"_uid":712,"answer":713,"question":714,"component":670},"1a6d2114-7645-432a-883c-7cc48fd13810","HIRT workouts are a fun way to incorporate mix-n-match style programming. Choose routines that alternate between total body movements, push/pull movements, and upper body/lower movements. Keeping things interesting and fresh forces your body to keep guessing, so you’ll never be bored.","5. Have Fun!",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":716,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":728,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":717,"component":39,"meta_info":725,"block_image":726,"cover_image":727,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":719,"component":118,"meta_info":720,"meta_title":7,"block_image":721,"cover_image":722,"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":731,"created_at":732,"published_at":733,"updated_at":734,"id":735,"uuid":736,"content":737,"slug":745,"full_slug":746,"sort_by_date":48,"position":419,"tag_list":747,"is_startpage":9,"parent_id":748,"meta_data":48,"group_id":749,"first_published_at":750,"release_id":48,"lang":60,"path":48,"alternates":751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":738,"_uid":739,"name":731,"photo":740,"component":743,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":741,"alt":731,"name":731,"focus":48,"title":731,"filename":742,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":753,"content":754},"doc",[755,771,777,797,809,813,818,822,827,839,843,855,859,871,878,891,895,899,902,906,910,914,917,921,933,937,941,946,950,962],{"type":756,"content":757},"paragraph",[758,761,769],{"text":759,"type":760},"These days, almost everyone has heard of ","text",{"text":762,"type":760,"marks":763},"High Intensity Interval Training (HIIT)",[764],{"type":765,"attrs":766},"link",{"href":767,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/","_blank",{"text":770,"type":760},". HIIT utilizes varying levels of intensity for a set amount of time, followed by minimal rest time. The workouts are relatively short and can have amazing benefits, including high calorie burn. HIIT, however, is just one of the many types of training that you can add to your boxing routine. Another type of training that is making a comeback and great for boxers to work on their strength and conditioning is HIRT.",{"type":772,"attrs":773,"content":775},"heading",{"level":774},2,[776],{"text":674,"type":760},{"type":756,"content":778},[779,781,787,789,795],{"text":780,"type":760},"Even if you’re familiar with ",{"text":782,"type":760,"marks":783},"HIIT",[784],{"type":765,"attrs":785},{"href":786,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/hiit-jump-rope-workout-for-quick-cardio-training",{"text":788,"type":760},", you may never have heard of its closely-related complement, High Intensity Resistance Training (HIRT). The general concept of HIRT is similar to all other forms of interval training, with the primary focus on using resistance, such as free weights, barbells, resistance bands, and ",{"text":790,"type":760,"marks":791},"kettlebells",[792],{"type":765,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/shanie-smash-s-4-round-kettlebell-circuit-for-boxing-training",{"text":796,"type":760},". Picture HIIT combined with resistance training, and you have a near perfect full-body workout.",{"type":756,"content":798},[799,801,807],{"text":800,"type":760},"The concept of HIRT has been around for a while. It was invented in the 1970s by the founder of Nautilus, ",{"text":802,"type":760,"marks":803},"Arthur Jones",[804],{"type":765,"attrs":805},{"href":806,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://en.wikipedia.org/wiki/High-intensity_training#:~:text=High%2Dintensity%20training%20(HIT),point%20of%20momentary%20muscular%20failure.",{"text":808,"type":760},". In general, HIRT focuses on utilizing some form of resistance training (i.e. dumbbells) to try and maximize muscle fatigue and recruit as many muscle fibers as possible. This ultimately places a heavy emphasis on the muscles’ time under tension (work load time).",{"type":756,"content":810},[811],{"text":812,"type":760},"The great thing about HIRT is that you get all the benefits of a 2-hour long workout in a fraction of the time, usually 30-45 minutes. You perform back-to-back exercises with no rest, followed by a brief rest period in between these exercise blocks or circuits. You may be more familiar with the concepts of supersets, tri-sets, or giant sets, which are several high-effort, high-intensity exercises performed back-to-back without rest.",{"type":772,"attrs":814,"content":815},{"level":774},[816],{"text":817,"type":760},"3 Benefits of HIRT Training",{"type":756,"content":819},[820],{"text":821,"type":760},"If you’re not already convinced to add HIRT to your at-home workout routine, here are some additional benefits.",{"type":772,"attrs":823,"content":825},{"level":824},3,[826],{"text":682,"type":760},{"type":756,"content":828},[829,831,837],{"text":830,"type":760},"We know that regularly working out helps with weight management. A ",{"text":832,"type":760,"marks":833},"study",[834],{"type":765,"attrs":835},{"href":836,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://link.springer.com/article/10.1186/1479-5876-10-237",{"text":838,"type":760}," published in the Journal of Translational Medicine showed that when it comes to fat oxidation or the body’s ability to burn fat, HIRT workouts have an even greater effect on regulating weight than traditional training.",{"type":772,"attrs":840,"content":841},{"level":824},[842],{"text":686,"type":760},{"type":756,"content":844},[845,847,853],{"text":846,"type":760},"One main cause of cognitive decline is the overall development of insulin resistance in individuals. Studies have shown that there is a direct correlation between introducing exercise routines and improved sensitivity of insulin levels in those who have become resistant. A ",{"text":848,"type":760,"marks":849},"recent 2020 study",[850],{"type":765,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.sciencedirect.com/science/article/abs/pii/S0031938420303127",{"text":854,"type":760}," to assess the effectiveness of HIRT in combatting cognitive decline as a result of insulin resistance showed improved insulin resistance and thus better overall cognitive function when HIRT was added to the routines of the study group.",{"type":772,"attrs":856,"content":857},{"level":824},[858],{"text":690,"type":760},{"type":756,"content":860},[861,863,869],{"text":862,"type":760},"Resistance training has been shown to increase muscular strength. However, there is a difference in results between traditional low-intensity training (performing one exercise at a time with a typical 30-60 seconds rest) and HIRT protocols. A ",{"text":864,"type":760,"marks":865},"2017 study",[866],{"type":765,"attrs":867},{"href":868,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.balimedicaljournal.org/index.php/bmj/article/view/496",{"text":870,"type":760}," compared two groups: individuals who followed HIRT-style workouts and individuals who followed traditional training. Results showed that both groups had the same muscle hypertrophy, but individuals in the HIRT group yielded greater overall muscular strength.",{"type":772,"attrs":872,"content":873},{"level":774},[874,876],{"text":875,"type":760},"How To Add HIRT Workouts to Your Boxing Training",{"type":877},"hard_break",{"type":879,"attrs":880},"blok",{"id":881,"body":882},"45e1d83e-0f5c-4799-9d86-dc41c61e1cd8",[883],{"_uid":884,"image":885,"component":889,"copyright_details":890},"i-3597c3d7-cdb6-4651-a37c-5334a7c3b09a",{"id":886,"alt":887,"name":7,"focus":48,"title":887,"filename":888,"copyright":7,"fieldtype":50},3908527,"HIRT Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/cc924d3f50/hirt_boxing_workout.png","content_image",[],{"type":756,"content":892},[893],{"text":894,"type":760},"As we mentioned, adding HIRT workouts to your at-home boxing routine can give you the benefits of a 2-hour exercise session in a fraction of the time. HIRT is a great way to mix up your boxing and kickboxing training and keep things fresh and engaging. Here are five (5) tips to maximize your HIRT workout.",{"type":772,"attrs":896,"content":897},{"level":824},[898],{"text":698,"type":760},{"type":756,"content":900},[901],{"text":697,"type":760},{"type":772,"attrs":903,"content":904},{"level":824},[905],{"text":702,"type":760},{"type":756,"content":907},[908],{"text":909,"type":760},"Just as with any activity, it's never a good idea to start out unprepared and without a plan. Make sure that you are following an actual set workout to maximize benefits.",{"type":772,"attrs":911,"content":912},{"level":824},[913],{"text":706,"type":760},{"type":756,"content":915},[916],{"text":705,"type":760},{"type":772,"attrs":918,"content":919},{"level":824},[920],{"text":710,"type":760},{"type":756,"content":922},[923,925,931],{"text":924,"type":760},"In life, more is not always better, and the same is true for HIRT. Most trainers may only recommend doing 1-2 sessions a week, usually in conjunction with low-intensity, steady-state cardio (jogging) or a good ",{"text":926,"type":760,"marks":927},"shadowboxing",[928],{"type":765,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/10-reasons-why-shadowboxing-is-great-for-boxing-technique",{"text":932,"type":760}," or punching bag session. HIRT workouts are taxing on the central nervous system and if performed too frequently, can do more harm than good. A good rule of thumb is to allow 48 hours in between HIRT sessions.",{"type":772,"attrs":934,"content":935},{"level":824},[936],{"text":714,"type":760},{"type":756,"content":938},[939],{"text":940,"type":760},"HIRT workouts are a fun way to incorporate mix-n-match style programming. Choose routines that alternate between total body movements, push/pull movements, and upper body/lower movements. Keeping things interesting and fresh forces your body to keep guessing so you’ll never be bored.",{"type":772,"attrs":942,"content":943},{"level":774},[944],{"text":945,"type":760},"Time for a Change of Pace",{"type":756,"content":947},[948],{"text":949,"type":760},"There you have it–everything you need to know about HIRT: the what’s, how’s, and why's for adding this to your boxing training. Spice up your fitness journey and mix things up!",{"type":756,"content":951},[952,954,960],{"text":953,"type":760},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":955,"type":760,"marks":956},"FightCamp App",[957],{"type":765,"attrs":958},{"href":959,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":961,"type":760}," and train with real fighters from the comfort of your own home.",{"type":879,"attrs":963},{"id":964,"body":965},"24958e51-dce8-4a78-87a4-349e8034078c",[966],{"url":967,"_uid":969,"image":970,"component":889,"copyright_details":974},{"id":7,"url":968,"linktype":13,"fieldtype":14,"cached_url":968},"https://fightcamp.app.link/GD872R25zob","i-05f0bb30-b7bc-4298-8ecc-08dcaa1035c5",{"id":971,"alt":972,"name":7,"focus":48,"title":972,"filename":973,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":976,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":981,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":977,"component":118,"meta_info":978,"meta_title":7,"block_image":979,"cover_image":980,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-04-13 00:00","article",{"_uid":986,"title":657,"plugin":43,"description":987},"514d3c3a-eb82-4b44-a3ce-eb3ae183a8e4","Athletes have been using HIRT style of training since the 1970s. Here’s how boxers can add High-Intensity Interval Resistance Training to their boxing routine.",{"id":989,"alt":657,"name":7,"focus":48,"title":657,"filename":990,"copyright":7,"fieldtype":50},3908525,"https://a.storyblok.com/f/115220/2400x990/f4ae1b024d/what-is-hirt-how-can-it-improve-my-boxing-training.png",[],"what-is-hirt-how-can-it-improve-my-boxing-training","blogs/what-is-hirt-how-can-it-improve-my-boxing-training",-3770,[996],"featured",60887917,"b6ee7a73-8509-417e-a2d6-054a579e0263","2022-04-06T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1003],[1004,1354,1679,2092,2270,2617],{"name":1005,"created_at":1006,"published_at":1007,"updated_at":1008,"id":1009,"uuid":1010,"content":1011,"slug":1348,"full_slug":1349,"sort_by_date":48,"position":1350,"tag_list":1351,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1352,"first_published_at":1007,"release_id":48,"lang":60,"path":1000,"alternates":1353,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1012,"faqs":1013,"title":1005,"topic":1062,"author":1077,"content":1078,"category":1331,"schedule":1339,"component":984,"meta_info":1340,"cover_image":1344,"description":1343,"contributors":1347},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1014,1018,1022,1026,1030,1034,1038,1042,1046,1050,1054,1058],{"_uid":1015,"answer":1016,"question":1017,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1019,"answer":1020,"question":1021,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1023,"answer":1024,"question":1025,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1027,"answer":1028,"question":1029,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1031,"answer":1032,"question":1033,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1035,"answer":1036,"question":1037,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1039,"answer":1040,"question":1041,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1043,"answer":1044,"question":1045,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1047,"answer":1048,"question":1049,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1051,"answer":1052,"question":1053,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1055,"answer":1056,"question":1057,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1059,"answer":1060,"question":1061,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1063,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1075,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1076,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1064,"component":39,"meta_info":1072,"block_image":1073,"cover_image":1074,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1065,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1070,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1071,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1066,"component":118,"meta_info":1067,"meta_title":7,"block_image":1068,"cover_image":1069,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":753,"content":1079},[1080,1100,1112,1125,1130,1134,1146,1150,1166,1170,1175,1178,1182,1193,1205,1209,1212,1217,1228,1240,1244,1247,1252,1263,1267,1271,1275,1278,1283,1294,1298,1302,1306,1311,1315,1327],{"type":756,"content":1081},[1082,1084,1090,1092,1098],{"text":1083,"type":760},"Out of the ",{"text":1085,"type":760,"marks":1086},"six (6) basic punches",[1087],{"type":765,"attrs":1088},{"href":1089,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1091,"type":760}," in boxing, punch number one is the ",{"text":1093,"type":760,"marks":1094},"jab",[1095],{"type":765,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1099,"type":760},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":756,"content":1101},[1102,1104,1110],{"text":1103,"type":760},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1105,"type":760,"marks":1106},"Coach PJ",[1107],{"type":765,"attrs":1108},{"href":1109,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1111,"type":760}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":879,"attrs":1113},{"id":1114,"body":1115},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1116],{"_uid":1117,"link":1118,"image":1120,"title":1122,"component":1124},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1119,"linktype":13,"fieldtype":14,"cached_url":1119},"https://youtu.be/JM-8c3EqwZg",{"id":1121,"alt":1122,"name":7,"focus":48,"title":1122,"filename":1123,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":772,"attrs":1126,"content":1127},{"level":774},[1128],{"text":1129,"type":760},"5 Most Common Jab Mistakes",{"type":772,"attrs":1131,"content":1132},{"level":824},[1133],{"text":1025,"type":760},{"type":879,"attrs":1135},{"id":1114,"body":1136},[1137],{"url":1138,"_uid":1140,"image":1141,"component":889,"copyright_details":1145},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1142,"alt":1143,"name":7,"focus":48,"title":1143,"filename":1144,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":756,"content":1147},[1148],{"text":1149,"type":760},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1151,"content":1152},"bullet_list",[1153,1160],{"type":1154,"content":1155},"list_item",[1156],{"type":756,"content":1157},[1158],{"text":1159,"type":760},"While extending the arm to punch",{"type":1154,"content":1161},[1162],{"type":756,"content":1163},[1164],{"text":1165,"type":760},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":756,"content":1167},[1168],{"text":1169,"type":760},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":772,"attrs":1171,"content":1172},{"level":824},[1173],{"text":1174,"type":760},"How To Fix It:",{"type":756,"content":1176},[1177],{"text":1028,"type":760},{"type":772,"attrs":1179,"content":1180},{"level":824},[1181],{"text":1033,"type":760},{"type":879,"attrs":1183},{"id":1114,"body":1184},[1185],{"url":1186,"_uid":1187,"image":1188,"component":889,"copyright_details":1192},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1189,"alt":1190,"name":7,"focus":48,"title":1190,"filename":1191,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":756,"content":1194},[1195,1197,1203],{"text":1196,"type":760},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1198,"type":760,"marks":1199},"hook",[1200],{"type":765,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1204,"type":760}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":772,"attrs":1206,"content":1207},{"level":824},[1208],{"text":1174,"type":760},{"type":756,"content":1210},[1211],{"text":1036,"type":760},{"type":772,"attrs":1213,"content":1214},{"level":824},[1215],{"text":1216,"type":760},"3. Pushing the Jab",{"type":879,"attrs":1218},{"id":1114,"body":1219},[1220],{"url":1221,"_uid":1222,"image":1223,"component":889,"copyright_details":1227},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1224,"alt":1225,"name":7,"focus":48,"title":1225,"filename":1226,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":756,"content":1229},[1230,1232,1238],{"text":1231,"type":760},"“Pushing the jab” means leaning into the punch. In your ",{"text":1233,"type":760,"marks":1234},"boxing stance",[1235],{"type":765,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1239,"type":760},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":772,"attrs":1241,"content":1242},{"level":824},[1243],{"text":1174,"type":760},{"type":756,"content":1245},[1246],{"text":1044,"type":760},{"type":772,"attrs":1248,"content":1249},{"level":824},[1250],{"text":1251,"type":760},"4. Flaring Your Elbows",{"type":879,"attrs":1253},{"id":1114,"body":1254},[1255],{"url":1256,"_uid":1257,"image":1258,"component":889,"copyright_details":1262},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1259,"alt":1260,"name":7,"focus":48,"title":1260,"filename":1261,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":756,"content":1264},[1265],{"text":1266,"type":760},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":756,"content":1268},[1269],{"text":1270,"type":760},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":772,"attrs":1272,"content":1273},{"level":824},[1274],{"text":1174,"type":760},{"type":756,"content":1276},[1277],{"text":1052,"type":760},{"type":772,"attrs":1279,"content":1280},{"level":824},[1281],{"text":1282,"type":760},"5. Not Jabbing Enough",{"type":879,"attrs":1284},{"id":1114,"body":1285},[1286],{"url":1287,"_uid":1288,"image":1289,"component":889,"copyright_details":1293},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1290,"alt":1291,"name":7,"focus":48,"title":1291,"filename":1292,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":756,"content":1295},[1296],{"text":1297,"type":760},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":772,"attrs":1299,"content":1300},{"level":824},[1301],{"text":1174,"type":760},{"type":756,"content":1303},[1304],{"text":1305,"type":760},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":772,"attrs":1307,"content":1308},{"level":774},[1309],{"text":1310,"type":760},"Keep On Jabbing",{"type":756,"content":1312},[1313],{"text":1314,"type":760},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":756,"content":1316},[1317,1319,1325],{"text":1318,"type":760},"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":1320,"type":760,"marks":1321},"FightCamp",[1322],{"type":765,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1326,"type":760}," 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":756,"content":1328},[1329],{"text":1330,"type":760},"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":1332,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1337,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1333,"component":118,"meta_info":1334,"meta_title":7,"block_image":1335,"cover_image":1336,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1341,"title":1342,"plugin":43,"description":1343},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1345,"alt":1005,"name":7,"focus":48,"title":1005,"filename":1346,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[996],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1355,"created_at":1356,"published_at":1357,"updated_at":1358,"id":1359,"uuid":1360,"content":1361,"slug":1673,"full_slug":1674,"sort_by_date":48,"position":1675,"tag_list":1676,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1677,"first_published_at":1357,"release_id":48,"lang":60,"path":1000,"alternates":1678,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1362,"faqs":1363,"title":1355,"topic":1396,"author":1411,"content":1412,"category":1655,"schedule":1663,"component":984,"meta_info":1664,"cover_image":1668,"description":1667,"contributors":1672},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1364,1368,1372,1376,1380,1384,1388,1392],{"_uid":1365,"answer":1366,"question":1367,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1369,"answer":1370,"question":1371,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1373,"answer":1374,"question":1375,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1377,"answer":1378,"question":1379,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1381,"answer":1382,"question":1383,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1385,"answer":1386,"question":1387,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1389,"answer":1390,"question":1391,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1393,"answer":1394,"question":1395,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1397,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1409,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1410,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1398,"component":39,"meta_info":1406,"block_image":1407,"cover_image":1408,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1399,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1404,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1400,"component":118,"meta_info":1401,"meta_title":7,"block_image":1402,"cover_image":1403,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":753,"content":1413},[1414,1434,1438,1442,1447,1451,1463,1483,1487,1497,1500,1505,1516,1536,1541,1551,1579,1584,1594,1606,1611,1638,1643,1651],{"type":756,"content":1415},[1416,1418,1424,1426,1432],{"text":1417,"type":760},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1419,"type":760,"marks":1420},"over two hours each day",[1421],{"type":765,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1425,"type":760}," on social media. The ",{"text":1427,"type":760,"marks":1428},"CDC",[1429],{"type":765,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1433,"type":760}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":756,"content":1435},[1436],{"text":1437,"type":760},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":756,"content":1439},[1440],{"text":1441,"type":760},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":772,"attrs":1443,"content":1444},{"level":774},[1445],{"text":1446,"type":760},"Benefits of a 30-Minute Boxing Workout",{"type":772,"attrs":1448,"content":1449},{"level":824},[1450],{"text":1375,"type":760},{"type":879,"attrs":1452},{"id":1453,"body":1454},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1455],{"url":1456,"_uid":1457,"image":1458,"component":889,"copyright_details":1462},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1459,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1461,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":756,"content":1464},[1465,1467,1473,1475,1481],{"text":1466,"type":760},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1468,"type":760,"marks":1469},"heavy bag",[1470],{"type":765,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1474,"type":760},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1476,"type":760,"marks":1477},"fantastic shape",[1478],{"type":765,"attrs":1479},{"href":1480,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1482,"type":760},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":772,"attrs":1484,"content":1485},{"level":824},[1486],{"text":1379,"type":760},{"type":879,"attrs":1488},{"id":1453,"body":1489},[1490],{"url":1491,"_uid":1492,"image":1493,"component":889,"copyright_details":1496},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1494,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1495,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":756,"content":1498},[1499],{"text":1378,"type":760},{"type":772,"attrs":1501,"content":1502},{"level":824},[1503],{"text":1504,"type":760},"Stress Relief",{"type":879,"attrs":1506},{"id":1453,"body":1507},[1508],{"url":1509,"_uid":1510,"image":1511,"component":889,"copyright_details":1515},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":756,"content":1517},[1518,1520,1526,1528,1534],{"text":1519,"type":760},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1521,"type":760,"marks":1522},"unleashing that stress",[1523],{"type":765,"attrs":1524},{"href":1525,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1527,"type":760}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1529,"type":760,"marks":1530},"safe and healthy outlet",[1531],{"type":765,"attrs":1532},{"href":1533,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1535,"type":760}," for anyone who has ever felt the need to just get it all out.",{"type":772,"attrs":1537,"content":1538},{"level":824},[1539],{"text":1540,"type":760},"Mental Wellness",{"type":879,"attrs":1542},{"id":1453,"body":1543},[1544],{"url":1545,"_uid":1546,"image":1547,"component":889,"copyright_details":1550},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1548,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1549,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":756,"content":1552},[1553,1555,1561,1563,1569,1571,1577],{"text":1554,"type":760},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1556,"type":760,"marks":1557},"prevent age-related cognitive decline",[1558],{"type":765,"attrs":1559},{"href":1560,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1562,"type":760},". Studies have also shown that as little as ",{"text":1564,"type":760,"marks":1565},"15 minutes per day",[1566],{"type":765,"attrs":1567},{"href":1568,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1570,"type":760}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1572,"type":760,"marks":1573},"regulate your emotional well-being",[1574],{"type":765,"attrs":1575},{"href":1576,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1578,"type":760}," over time with consistent workouts.",{"type":772,"attrs":1580,"content":1581},{"level":824},[1582],{"text":1583,"type":760},"Convenience",{"type":879,"attrs":1585},{"id":1453,"body":1586},[1587],{"url":1588,"_uid":1589,"image":1590,"component":889,"copyright_details":1593},{"id":7,"url":7,"linktype":1139,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1591,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1592,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":756,"content":1595},[1596,1598,1604],{"text":1597,"type":760},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1599,"type":760,"marks":1600},"boxing training at home",[1601],{"type":765,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1605,"type":760},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":772,"attrs":1607,"content":1608},{"level":774},[1609],{"text":1610,"type":760},"30-Minute Throwdown",{"type":756,"content":1612},[1613,1615,1621,1623,1629,1631,1636],{"text":1614,"type":760},"You can start getting all the benefits of ",{"text":1616,"type":760,"marks":1617},"boxing at home",[1618],{"type":765,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1622,"type":760}," with no equipment at all. ",{"text":1624,"type":760,"marks":1625},"Shadowboxing",[1626],{"type":765,"attrs":1627},{"href":1628,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1630,"type":760}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1468,"type":760,"marks":1632},[1633],{"type":765,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1637,"type":760}," to your home gym can be life-changing.",{"type":772,"attrs":1639,"content":1640},{"level":774},[1641],{"text":1642,"type":760},"Train Like a Fighter",{"type":756,"content":1644},[1645,1646,1650],{"text":1318,"type":760},{"text":1320,"type":760,"marks":1647},[1648],{"type":765,"attrs":1649},{"href":1324,"uuid":48,"anchor":48,"target":768,"linktype":13},{"text":1326,"type":760},{"type":756,"content":1652},[1653],{"text":1654,"type":760},"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":1656,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1661,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1657,"component":118,"meta_info":1658,"meta_title":7,"block_image":1659,"cover_image":1660,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1665,"title":1666,"plugin":43,"description":1667},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1669,"alt":1670,"name":7,"focus":48,"title":1670,"filename":1671,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[996],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1680,"created_at":1681,"published_at":1682,"updated_at":1683,"id":1684,"uuid":1685,"content":1686,"slug":2086,"full_slug":2087,"sort_by_date":48,"position":2088,"tag_list":2089,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2090,"first_published_at":1682,"release_id":48,"lang":60,"path":1000,"alternates":2091,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1687,"faqs":1688,"title":1680,"topic":1697,"author":736,"content":1712,"category":2067,"schedule":2075,"component":984,"meta_info":2076,"cover_image":2080,"description":2084,"contributors":2085},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1689,1693],{"_uid":1690,"answer":1691,"question":1692,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1694,"answer":1695,"question":1696,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1698,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1710,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1699,"component":39,"meta_info":1707,"block_image":1708,"cover_image":1709,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1700,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1705,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1701,"component":118,"meta_info":1702,"meta_title":7,"block_image":1703,"cover_image":1704,"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":753,"content":1713},[1714,1719,1734,1748,1753,1757,1762,1766,1804,1808,1813,1817,1821,1826,1830,1835,1849,1853,1873,1878,1882,1886,1944,1949,1953,1957,1983,1997,2002,2006,2010,2037,2041,2046,2050,2054,2064],{"type":772,"attrs":1715,"content":1716},{"level":774},[1717],{"text":1718,"type":760},"How to Stay Motivated to Work Out",{"type":756,"content":1720},[1721,1723,1732],{"text":1722,"type":760},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1724,"type":760,"marks":1725},"New Year’s Resolutions",[1726,1730],{"type":765,"attrs":1727},{"href":1728,"uuid":48,"anchor":48,"custom":1729,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1731},"underline",{"text":1733,"type":760},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":756,"content":1735},[1736,1738,1746],{"text":1737,"type":760},"But what happens if you're looking for motivation to work out in the ",{"text":1739,"type":760,"marks":1740},"middle of summer",[1741,1745],{"type":765,"attrs":1742},{"href":1743,"uuid":48,"anchor":48,"custom":1744,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1731},{"text":1747,"type":760}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":772,"attrs":1749,"content":1750},{"level":774},[1751],{"text":1752,"type":760},"Motivation vs. Determination",{"type":756,"content":1754},[1755],{"text":1756,"type":760},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":772,"attrs":1758,"content":1759},{"level":824},[1760],{"text":1761,"type":760},"Motivation",{"type":756,"content":1763},[1764],{"text":1765,"type":760},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":1151,"content":1767},[1768,1774,1780,1786,1792,1798],{"type":1154,"content":1769},[1770],{"type":756,"content":1771},[1772],{"text":1773,"type":760},"Movies",{"type":1154,"content":1775},[1776],{"type":756,"content":1777},[1778],{"text":1779,"type":760},"Books",{"type":1154,"content":1781},[1782],{"type":756,"content":1783},[1784],{"text":1785,"type":760},"Quotes",{"type":1154,"content":1787},[1788],{"type":756,"content":1789},[1790],{"text":1791,"type":760},"Speeches",{"type":1154,"content":1793},[1794],{"type":756,"content":1795},[1796],{"text":1797,"type":760},"Social media posts",{"type":1154,"content":1799},[1800],{"type":756,"content":1801},[1802],{"text":1803,"type":760},"Success stories",{"type":756,"content":1805},[1806],{"text":1807,"type":760},"These are things that essentially make you want to start something, like a workout.",{"type":772,"attrs":1809,"content":1810},{"level":824},[1811],{"text":1812,"type":760},"Determination",{"type":756,"content":1814},[1815],{"text":1816,"type":760},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":756,"content":1818},[1819],{"text":1820,"type":760},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":772,"attrs":1822,"content":1823},{"level":774},[1824],{"text":1825,"type":760},"Finding That Drive",{"type":756,"content":1827},[1828],{"text":1829,"type":760},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":772,"attrs":1831,"content":1832},{"level":824},[1833],{"text":1834,"type":760},"Working Out at Home",{"type":756,"content":1836},[1837,1839,1847],{"text":1838,"type":760},"The wonderful thing about ",{"text":1840,"type":760,"marks":1841},"working out from home",[1842,1846],{"type":765,"attrs":1843},{"href":1844,"uuid":48,"anchor":48,"custom":1845,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1731},{"text":1848,"type":760}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":756,"content":1850},[1851],{"text":1852,"type":760},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":1151,"content":1854},[1855,1861,1867],{"type":1154,"content":1856},[1857],{"type":756,"content":1858},[1859],{"text":1860,"type":760},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":1154,"content":1862},[1863],{"type":756,"content":1864},[1865],{"text":1866,"type":760},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":1154,"content":1868},[1869],{"type":756,"content":1870},[1871],{"text":1872,"type":760},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":772,"attrs":1874,"content":1875},{"level":824},[1876],{"text":1877,"type":760},"Staying Committed to Exercising Daily",{"type":756,"content":1879},[1880],{"text":1881,"type":760},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":756,"content":1883},[1884],{"text":1885,"type":760},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":1151,"content":1887},[1888,1894,1900,1906,1918,1932],{"type":1154,"content":1889},[1890],{"type":756,"content":1891},[1892],{"text":1893,"type":760},"Outdoor walks/hikes in nature",{"type":1154,"content":1895},[1896],{"type":756,"content":1897},[1898],{"text":1899,"type":760},"Easy pace swims",{"type":1154,"content":1901},[1902],{"type":756,"content":1903},[1904],{"text":1905,"type":760},"Sauna sessions",{"type":1154,"content":1907},[1908],{"type":756,"content":1909},[1910],{"text":1911,"type":760,"marks":1912},"Low-intensity yoga",[1913,1917],{"type":765,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"custom":1916,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1731},{"type":1154,"content":1919},[1920],{"type":756,"content":1921},[1922,1930],{"text":1923,"type":760,"marks":1924},"Mobility work",[1925,1929],{"type":765,"attrs":1926},{"href":1927,"uuid":48,"anchor":48,"custom":1928,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1731},{"text":1931,"type":760}," ",{"type":1154,"content":1933},[1934],{"type":756,"content":1935},[1936],{"text":1937,"type":760,"marks":1938},"Stretching",[1939,1943],{"type":765,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"custom":1942,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1731},{"type":772,"attrs":1945,"content":1946},{"level":824},[1947],{"text":1948,"type":760},"Morning Workouts Before Starting the Day",{"type":756,"content":1950},[1951],{"text":1952,"type":760},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":756,"content":1954},[1955],{"text":1956,"type":760},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1151,"content":1958},[1959,1965,1971,1977],{"type":1154,"content":1960},[1961],{"type":756,"content":1962},[1963],{"text":1964,"type":760},"Turning off electronics the last hour",{"type":1154,"content":1966},[1967],{"type":756,"content":1968},[1969],{"text":1970,"type":760},"Sleeping in a blacked-out environment",{"type":1154,"content":1972},[1973],{"type":756,"content":1974},[1975],{"text":1976,"type":760},"Getting to bed at the same time each night",{"type":1154,"content":1978},[1979],{"type":756,"content":1980},[1981],{"text":1982,"type":760},"Set out your workout clothes the night before",{"type":756,"content":1984},[1985,1987,1995],{"text":1986,"type":760},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1988,"type":760,"marks":1989},"H.I.I.T. session",[1990,1994],{"type":765,"attrs":1991},{"href":1992,"uuid":48,"anchor":48,"custom":1993,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1731},{"text":1996,"type":760},".",{"type":772,"attrs":1998,"content":1999},{"level":824},[2000],{"text":2001,"type":760},"End-of-Day Workouts",{"type":756,"content":2003},[2004],{"text":2005,"type":760},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":756,"content":2007},[2008],{"text":2009,"type":760},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1151,"content":2011},[2012,2025,2031],{"type":1154,"content":2013},[2014],{"type":756,"content":2015},[2016,2018,2023],{"text":2017,"type":760},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2019,"type":760,"marks":2020},"“why” ",[2021],{"type":2022},"italic",{"text":2024,"type":760},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1154,"content":2026},[2027],{"type":756,"content":2028},[2029],{"text":2030,"type":760},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":1154,"content":2032},[2033],{"type":756,"content":2034},[2035],{"text":2036,"type":760},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":756,"content":2038},[2039],{"text":2040,"type":760},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":772,"attrs":2042,"content":2043},{"level":774},[2044],{"text":2045,"type":760},"Plan Then Execute",{"type":756,"content":2047},[2048],{"text":2049,"type":760},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":772,"attrs":2051,"content":2052},{"level":774},[2053],{"text":1642,"type":760},{"type":756,"content":2055},[2056,2057,2063],{"text":1318,"type":760},{"text":1320,"type":760,"marks":2058},[2059,2062],{"type":765,"attrs":2060},{"href":1324,"uuid":48,"anchor":48,"custom":2061,"target":768,"linktype":13},{},{"type":1731},{"text":1326,"type":760},{"type":756,"content":2065},[2066],{"text":1654,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2068,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2069,"component":118,"meta_info":2070,"meta_title":7,"block_image":2071,"cover_image":2072,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2077,"title":2078,"plugin":43,"description":2079},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2081,"alt":2082,"name":7,"focus":7,"title":2082,"filename":2083,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[996],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2093,"created_at":2094,"published_at":2095,"updated_at":2096,"id":2097,"uuid":2098,"content":2099,"slug":2264,"full_slug":2265,"sort_by_date":48,"position":2266,"tag_list":2267,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2268,"first_published_at":2095,"release_id":48,"lang":60,"path":1000,"alternates":2269,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2100,"faqs":2101,"title":2093,"topic":2110,"author":2125,"content":2126,"category":2245,"schedule":2253,"component":984,"meta_info":2254,"cover_image":2258,"description":2262,"contributors":2263},"c6387572-343f-40bf-8172-852035367c90",[2102,2106],{"_uid":2103,"answer":2104,"question":2105,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2107,"answer":2108,"question":2109,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2111,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2123,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2112,"component":39,"meta_info":2120,"block_image":2121,"cover_image":2122,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2114,"component":118,"meta_info":2115,"meta_title":7,"block_image":2116,"cover_image":2117,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":753,"content":2127},[2128,2133,2136,2141,2146,2150,2155,2159,2164,2177,2182,2195,2200,2204,2209,2219,2224,2228,2232,2242],{"type":772,"attrs":2129,"content":2130},{"level":774},[2131],{"text":2132,"type":760},"Boxing Gym Culture",{"type":756,"content":2134},[2135],{"text":2108,"type":760},{"type":772,"attrs":2137,"content":2138},{"level":774},[2139],{"text":2140,"type":760},"What Are the Basic Boxing Gym Rules? ",{"type":772,"attrs":2142,"content":2143},{"level":824},[2144],{"text":2145,"type":760},"Yes Coach, No Coach",{"type":756,"content":2147},[2148],{"text":2149,"type":760},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":772,"attrs":2151,"content":2152},{"level":824},[2153],{"text":2154,"type":760},"Sharing is Caring",{"type":756,"content":2156},[2157],{"text":2158,"type":760},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":772,"attrs":2160,"content":2161},{"level":824},[2162],{"text":2163,"type":760},"Keep it Clean",{"type":756,"content":2165},[2166,2168,2175],{"text":2167,"type":760},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2169,"type":760,"marks":2170},"clean it off.",[2171],{"type":765,"attrs":2172},{"href":2173,"uuid":48,"anchor":48,"custom":2174,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2176,"type":760}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":772,"attrs":2178,"content":2179},{"level":824},[2180],{"text":2181,"type":760},"No Killers in Sparring",{"type":756,"content":2183},[2184,2186,2193],{"text":2185,"type":760},"In most boxing gym workouts you will find yourself ",{"text":2187,"type":760,"marks":2188},"sparring",[2189],{"type":765,"attrs":2190},{"href":2191,"uuid":48,"anchor":48,"custom":2192,"target":768,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2194,"type":760},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":772,"attrs":2196,"content":2197},{"level":824},[2198],{"text":2199,"type":760},"Don’t Dump Your Weights",{"type":756,"content":2201},[2202],{"text":2203,"type":760},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":772,"attrs":2205,"content":2206},{"level":824},[2207],{"text":2208,"type":760},"Leave the Weightcut Fighter Alone",{"type":756,"content":2210},[2211,2213,2217],{"text":2212,"type":760},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2214,"type":760,"marks":2215},"leave them alone.",[2216],{"type":2022},{"text":2218,"type":760}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":772,"attrs":2220,"content":2221},{"level":824},[2222],{"text":2223,"type":760},"The Golden Rule",{"type":756,"content":2225},[2226],{"text":2227,"type":760},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":772,"attrs":2229,"content":2230},{"level":774},[2231],{"text":1642,"type":760},{"type":756,"content":2233},[2234,2235,2240],{"text":1318,"type":760},{"text":1320,"type":760,"marks":2236},[2237],{"type":765,"attrs":2238},{"href":1324,"uuid":48,"anchor":48,"custom":2239,"target":768,"linktype":13},{},{"text":2241,"type":760}," 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":756,"content":2243},[2244],{"text":1330,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2246,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2251,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2247,"component":118,"meta_info":2248,"meta_title":7,"block_image":2249,"cover_image":2250,"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},[],[],"2023-01-25 00:00",{"_uid":2255,"title":2256,"plugin":43,"description":2257},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2259,"alt":2260,"name":7,"focus":7,"title":2260,"filename":2261,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[996],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2271,"created_at":2272,"published_at":2273,"updated_at":2274,"id":2275,"uuid":2276,"content":2277,"slug":2610,"full_slug":2611,"sort_by_date":48,"position":2612,"tag_list":2613,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2614,"first_published_at":2615,"release_id":48,"lang":60,"path":1000,"alternates":2616,"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":2278,"faqs":2279,"title":2271,"topic":2292,"author":2307,"content":2308,"category":2591,"schedule":2599,"component":984,"meta_info":2600,"cover_image":2604,"description":2608,"contributors":2609},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2280,2284,2288],{"_uid":2281,"answer":2282,"question":2283,"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":2285,"answer":2286,"question":2287,"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":2289,"answer":2290,"question":2291,"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":2293,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2305,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2294,"component":39,"meta_info":2302,"block_image":2303,"cover_image":2304,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2295,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2300,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2301,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2296,"component":118,"meta_info":2297,"meta_title":7,"block_image":2298,"cover_image":2299,"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":753,"content":2309},[2310,2324,2328,2340,2345,2350,2380,2385,2412,2417,2439,2444,2466,2471,2493,2498,2525,2530,2546,2550,2574,2578,2588],{"type":756,"content":2311},[2312,2314,2322],{"text":2313,"type":760},"Post-workout ",{"text":2315,"type":760,"marks":2316},"stretches",[2317,2321],{"type":765,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"custom":2320,"target":768,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1731},{"text":2323,"type":760}," 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":772,"attrs":2325,"content":2326},{"level":774},[2327],{"text":2283,"type":760},{"type":756,"content":2329},[2330,2338],{"text":2331,"type":760,"marks":2332},"Research",[2333,2337],{"type":765,"attrs":2334},{"href":2335,"uuid":48,"anchor":48,"custom":2336,"target":768,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1731},{"text":2339,"type":760}," 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":772,"attrs":2341,"content":2342},{"level":774},[2343],{"text":2344,"type":760},"7 Stretches to Help You Recover Post-Workout",{"type":772,"attrs":2346,"content":2347},{"level":824},[2348],{"text":2349,"type":760},"Shoulder Flossing",{"type":2351,"attrs":2352,"content":2355},"ordered_list",{"order":2353},{"order":2354},1,[2356,2362,2368,2374],{"type":1154,"content":2357},[2358],{"type":756,"content":2359},[2360],{"text":2361,"type":760},"Start in a standing position.",{"type":1154,"content":2363},[2364],{"type":756,"content":2365},[2366],{"text":2367,"type":760},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1154,"content":2369},[2370],{"type":756,"content":2371},[2372],{"text":2373,"type":760},"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":1154,"content":2375},[2376],{"type":756,"content":2377},[2378],{"text":2379,"type":760},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":772,"attrs":2381,"content":2382},{"level":824},[2383],{"text":2384,"type":760},"World's Greatest Stretch ",{"type":2351,"attrs":2386,"content":2387},{"order":2354},[2388,2394,2400,2406],{"type":1154,"content":2389},[2390],{"type":756,"content":2391},[2392],{"text":2393,"type":760},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1154,"content":2395},[2396],{"type":756,"content":2397},[2398],{"text":2399,"type":760},"Next to the left hand, raise the left hand to the sky. ",{"type":1154,"content":2401},[2402],{"type":756,"content":2403},[2404],{"text":2405,"type":760},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1154,"content":2407},[2408],{"type":756,"content":2409},[2410],{"text":2411,"type":760},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":772,"attrs":2413,"content":2414},{"level":824},[2415],{"text":2416,"type":760},"Kneeling Quad/Hip Flexor Stretch",{"type":2351,"attrs":2418,"content":2420},{"order":2419},{"order":2354},[2421,2427,2433],{"type":1154,"content":2422},[2423],{"type":756,"content":2424},[2425],{"text":2426,"type":760},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1154,"content":2428},[2429],{"type":756,"content":2430},[2431],{"text":2432,"type":760},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1154,"content":2434},[2435],{"type":756,"content":2436},[2437],{"text":2438,"type":760},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":772,"attrs":2440,"content":2441},{"level":824},[2442],{"text":2443,"type":760},"Cat/Cow",{"type":2351,"attrs":2445,"content":2447},{"order":2446},{"order":2354},[2448,2454,2460],{"type":1154,"content":2449},[2450],{"type":756,"content":2451},[2452],{"text":2453,"type":760},"Start on all fours, neutral spine. ",{"type":1154,"content":2455},[2456],{"type":756,"content":2457},[2458],{"text":2459,"type":760},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1154,"content":2461},[2462],{"type":756,"content":2463},[2464],{"text":2465,"type":760},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":772,"attrs":2467,"content":2468},{"level":824},[2469],{"text":2470,"type":760},"Thread the Needle",{"type":2351,"attrs":2472,"content":2474},{"order":2473},{"order":2354},[2475,2481,2487],{"type":1154,"content":2476},[2477],{"type":756,"content":2478},[2479],{"text":2480,"type":760},"Start on all fours. ",{"type":1154,"content":2482},[2483],{"type":756,"content":2484},[2485],{"text":2486,"type":760},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1154,"content":2488},[2489],{"type":756,"content":2490},[2491],{"text":2492,"type":760},"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":772,"attrs":2494,"content":2495},{"level":824},[2496],{"text":2497,"type":760},"Thread the Needle With a Twist ",{"type":2351,"attrs":2499,"content":2501},{"order":2500},{"order":2354},[2502,2507,2513,2519],{"type":1154,"content":2503},[2504],{"type":756,"content":2505},[2506],{"text":2480,"type":760},{"type":1154,"content":2508},[2509],{"type":756,"content":2510},[2511],{"text":2512,"type":760},"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":1154,"content":2514},[2515],{"type":756,"content":2516},[2517],{"text":2518,"type":760},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1154,"content":2520},[2521],{"type":756,"content":2522},[2523],{"text":2524,"type":760},"Return to the starting position.",{"type":772,"attrs":2526,"content":2527},{"level":824},[2528],{"text":2529,"type":760},"Scorpion Stretch (Prone) ",{"type":2351,"attrs":2531,"content":2533},{"order":2532},{"order":2354},[2534,2540],{"type":1154,"content":2535},[2536],{"type":756,"content":2537},[2538],{"text":2539,"type":760},"Begin lying down, arms out in T. ",{"type":1154,"content":2541},[2542],{"type":756,"content":2543},[2544],{"text":2545,"type":760},"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":772,"attrs":2547,"content":2548},{"level":774},[2549],{"text":2291,"type":760},{"type":756,"content":2551},[2552,2554,2562,2564,2572],{"text":2553,"type":760},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2555,"type":760,"marks":2556},"range of motion improvements",[2557,2561],{"type":765,"attrs":2558},{"href":2559,"uuid":48,"anchor":48,"custom":2560,"target":768,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1731},{"text":2563,"type":760},". 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":2565,"type":760,"marks":2566},"Studies",[2567,2571],{"type":765,"attrs":2568},{"href":2569,"uuid":48,"anchor":48,"custom":2570,"target":768,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1731},{"text":2573,"type":760}," 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":772,"attrs":2575,"content":2576},{"level":774},[2577],{"text":1642,"type":760},{"type":756,"content":2579},[2580,2581,2587],{"text":1318,"type":760},{"text":1320,"type":760,"marks":2582},[2583,2586],{"type":765,"attrs":2584},{"href":1324,"uuid":48,"anchor":48,"custom":2585,"target":768,"linktype":13},{},{"type":1731},{"text":2241,"type":760},{"type":756,"content":2589},[2590],{"text":1330,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2592,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2597,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2598,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2593,"component":118,"meta_info":2594,"meta_title":7,"block_image":2595,"cover_image":2596,"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":2601,"title":2602,"plugin":43,"description":2603},"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":2605,"alt":2606,"name":7,"focus":7,"title":2606,"filename":2607,"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,[996],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2618,"created_at":2619,"published_at":2620,"updated_at":2621,"id":2622,"uuid":2623,"content":2624,"slug":2806,"full_slug":2807,"sort_by_date":48,"position":2808,"tag_list":2809,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2810,"first_published_at":2620,"release_id":48,"lang":60,"path":1000,"alternates":2811,"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":2625,"faqs":2626,"title":2618,"topic":2631,"author":2125,"content":2646,"category":2787,"schedule":2795,"component":984,"meta_info":2796,"cover_image":2800,"description":2804,"contributors":2805},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2627],{"_uid":2628,"answer":2629,"question":2630,"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":2632,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2644,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2645,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2633,"component":39,"meta_info":2641,"block_image":2642,"cover_image":2643,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2634,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2639,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2640,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2635,"component":118,"meta_info":2636,"meta_title":7,"block_image":2637,"cover_image":2638,"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":753,"content":2647},[2648,2652,2657,2662,2686,2691,2714,2719,2733,2738,2752,2757,2761,2766,2770,2774,2784],{"type":756,"content":2649},[2650],{"text":2651,"type":760},"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":772,"attrs":2653,"content":2654},{"level":774},[2655],{"text":2656,"type":760},"5 Ways to Shake Up Your Cardio",{"type":772,"attrs":2658,"content":2659},{"level":824},[2660],{"text":2661,"type":760},"Swimming",{"type":756,"content":2663},[2664,2666,2674,2676,2684],{"text":2665,"type":760},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2667,"type":760,"marks":2668},"Flo Master’s",[2669,2673],{"type":765,"attrs":2670},{"href":2671,"uuid":48,"anchor":48,"custom":2672,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1731},{"text":2675,"type":760}," favorite forms of ",{"text":2677,"type":760,"marks":2678},"active recovery",[2679,2683],{"type":765,"attrs":2680},{"href":2681,"uuid":48,"anchor":48,"custom":2682,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1731},{"text":2685,"type":760}," 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":772,"attrs":2687,"content":2688},{"level":824},[2689],{"text":2690,"type":760},"Tabata Bag Drills",{"type":756,"content":2692},[2693,2695,2703,2705,2712],{"text":2694,"type":760},"One great way to get your anaerobic endurance up is with ",{"text":2696,"type":760,"marks":2697},"Tabata",[2698,2702],{"type":765,"attrs":2699},{"href":2700,"uuid":48,"anchor":48,"custom":2701,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1731},{"text":2704,"type":760}," 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":955,"type":760,"marks":2706},[2707,2711],{"type":765,"attrs":2708},{"href":2709,"uuid":48,"anchor":48,"custom":2710,"target":768,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1731},{"text":2713,"type":760}," 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":772,"attrs":2715,"content":2716},{"level":824},[2717],{"text":2718,"type":760},"Footwork Heavy Sports",{"type":756,"content":2720},[2721,2723,2731],{"text":2722,"type":760},"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":2724,"type":760,"marks":2725},"dancing",[2726,2730],{"type":765,"attrs":2727},{"href":2728,"uuid":48,"anchor":48,"custom":2729,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1731},{"text":2732,"type":760}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":772,"attrs":2734,"content":2735},{"level":824},[2736],{"text":2737,"type":760},"Hiking",{"type":756,"content":2739},[2740,2742,2750],{"text":2741,"type":760},"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":2743,"type":760,"marks":2744},"healthy snacks",[2745,2749],{"type":765,"attrs":2746},{"href":2747,"uuid":48,"anchor":48,"custom":2748,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1731},{"text":2751,"type":760},"! ",{"type":772,"attrs":2753,"content":2754},{"level":824},[2755],{"text":2756,"type":760},"Shadowboxing Punchouts",{"type":756,"content":2758},[2759],{"text":2760,"type":760},"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":772,"attrs":2762,"content":2763},{"level":774},[2764],{"text":2765,"type":760},"Shaking Up Your Cardio",{"type":756,"content":2767},[2768],{"text":2769,"type":760},"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":772,"attrs":2771,"content":2772},{"level":774},[2773],{"text":1642,"type":760},{"type":756,"content":2775},[2776,2777,2783],{"text":1318,"type":760},{"text":1320,"type":760,"marks":2778},[2779,2782],{"type":765,"attrs":2780},{"href":1324,"uuid":48,"anchor":48,"custom":2781,"target":768,"linktype":13},{},{"type":1731},{"text":2241,"type":760},{"type":756,"content":2785},[2786],{"text":1654,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2788,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2789,"component":118,"meta_info":2790,"meta_title":7,"block_image":2791,"cover_image":2792,"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":2797,"title":2798,"plugin":43,"description":2799},"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":2801,"alt":2802,"name":7,"focus":7,"title":2802,"filename":2803,"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,[996],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":984,"created_at":2813,"published_at":2814,"updated_at":2815,"id":2816,"uuid":2817,"content":2818,"slug":984,"full_slug":2839,"sort_by_date":48,"position":446,"tag_list":2840,"is_startpage":9,"parent_id":2841,"meta_data":48,"group_id":2842,"first_published_at":2843,"release_id":48,"lang":60,"path":7,"alternates":2844,"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":2819,"component":2820,"meta_info":2821,"custom_content_list":2823},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2822,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2824,2829,2834],{"_uid":2825,"label":2826,"value":2827,"dev_id":2828,"component":760},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2830,"label":2831,"value":2832,"dev_id":2833,"component":760},"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":2835,"label":2836,"value":2837,"dev_id":2838,"component":760},"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",[],1785892872804]