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How long do I have to work out to achieve my desired results? Does working out longer mean I’ll reach my goals faster? Here, we will evaluate the pros and cons of mini workouts vs. longer duration workouts to see if one method is “better” than the other.\nHint: Sometimes both are best!","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"4fa6d3ee-4477-4fea-93d4-0050ca7f9ef0","The latest buzz in the fitness industry is the idea of quick, calorie-burning mini workouts that get your heart rate elevated just enough to produce a sweat. Fitness expert and Nike Master Trainer, Joe Holder, actually coined the term “exercise snack” when talking about these workouts: brief, usually 15-minute long, routines that still have the long-term health benefits of your more traditional long workouts.","What are mini workouts?",{"_uid":675,"answer":676,"question":677,"component":669},"3a7ba993-8126-494d-9cd0-db1b1fed0ba3","Here are some of the pros of mini workouts:\n- Time efficient\n- Usually 10-20 minutes long\n- Improve base-level strength\n- Improve sleep quality\n- Improve coordination and body control\n- Reduce stress\n- Improve blood sugar levels\n- This study shows that mini workout routines were more effective to stabilize blood sugar levels than longer training sessions\n- Can be done multiple times per day","What are the pros of mini workouts?",{"_uid":679,"answer":680,"question":681,"component":669},"5597efa7-c522-479a-9860-d1c3db2b0b44","Here are some of the cons of mini workouts:\n- Poor program structure can lead to poor workout results\n- Doing too much or too little HIIT (High-Intensity Interval Training) vs. LISS (Low-Intensity Steady State) training\n- Too many HIIT sessions can negatively affect health, leading to impaired mitochondria, spiked cortisol levels, and increase stress on joints\n- LISS cardio may lead to burnout and overuse injuries\n- Many routines are HIIT-based which often means higher impact\n- These can be tough for older individuals or those with compromised joints","What are the cons of mini workouts?",{"_uid":683,"answer":684,"question":685,"component":669},"dd3a53de-ec5f-4105-8605-3a059ca7a6d2","Hour-long fitness classes can be some of the best exercise that you can get. The main benefits of a longer workout session are the ability to build your endurance, work your full-body, and practice your technique for a fitness specialty, for example: boxing, kickboxing, MMA, etc.","What are hour-long class sessions?",{"_uid":687,"answer":688,"question":689,"component":669},"8ac70925-01fd-40c1-b1dc-35e5d8aef42c","Here are some of the pros of hour-long workouts:\n- Increase cardiovascular endurance\n- Increase work capacity\n- Great for sport-specific training\n- In order to master a sport, extensive time is needed for certain disciplines\n- Allow you to focus on different boxing techniques\n- Punches\n- Slips\n- Combos\n- Allow for full warm-up, cool down, coaching, and proper recovery during workouts","What are the pros of hour-long workouts?",{"_uid":691,"answer":692,"question":693,"component":669},"b97e0fcd-53c0-474c-b3d0-9a984f5e1709","Here are some of the cons of hour-long workouts:\n- Time commitment\n- Most people need to build up their endurance for long workouts\n- Need adequate recovery\n- Rest between sessions is crucial\n- Cause mental fatigue\n- When this happens, injuries are more likely to occur","What are the cons of hour-long workout sessions?",{"_uid":695,"answer":696,"question":697,"component":669},"ecc2cbfc-8aa4-4352-842c-33937169f2cb","We know that each day will not be the same. Some days you may have time and want to get in a good 60 minute, 3 round boxing workout, and other days you may only have time to get in a quick 15-minute kickboxing session before starting work. So we say mix up your training week and add both workout lengths. Here are some examples of how to incorporate both styles of sessions.\n- 2-3 hour-long sessions per week\n- Example: Tuesday, Thursday, Saturday split\n- 2-4 mini sessions on days in between\n- Example: Monday, Friday sessions","How can I mix up my workout sessions?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":699,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":700,"component":39,"meta_info":708,"block_image":709,"cover_image":710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":702,"component":118,"meta_info":703,"meta_title":7,"block_image":704,"cover_image":705,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":714,"created_at":715,"published_at":716,"updated_at":717,"id":718,"uuid":719,"content":720,"slug":728,"full_slug":729,"sort_by_date":48,"position":419,"tag_list":730,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":732,"first_published_at":733,"release_id":48,"lang":60,"path":48,"alternates":734,"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":721,"_uid":722,"name":714,"photo":723,"component":726,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":727,"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":724,"alt":714,"name":714,"focus":48,"title":714,"filename":725,"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":736,"content":737},"doc",[738,744,753,762,775,778,784,860,865,907,913,923,934,938,1006,1010,1058,1064,1074,1078,1106,1111,1123,1153,1158,1162,1174],{"type":739,"content":740},"paragraph",[741],{"text":742,"type":743},"How long do I have to work out to achieve my desired results? Does working out longer mean I’ll reach my goals faster? Here, we will evaluate the pros and cons of mini workouts vs. longer duration workouts to see if one method is “better” than the other.","text",{"type":739,"content":745},[746,751],{"text":747,"type":743,"marks":748},"Hint",[749],{"type":750},"bold",{"text":752,"type":743},": Sometimes both are best!",{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758,760],{"text":759,"type":743},"Mini Workouts",{"type":761},"hard_break",{"type":763,"attrs":764},"blok",{"id":765,"body":766},"07a164bd-bde2-47e8-b5ee-f1affbf39946",[767],{"_uid":768,"image":769,"component":773,"copyright_details":774},"i-b64147db-7b68-4a53-b55b-76389b628002",{"id":770,"alt":771,"name":7,"focus":48,"title":771,"filename":772,"copyright":7,"fieldtype":50},4029112,"FightCamp Trainer Jess Evans Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/a49f9940fa/shadowboxing.png","content_image",[],{"type":739,"content":776},[777],{"text":672,"type":743},{"type":754,"attrs":779,"content":781},{"level":780},3,[782],{"text":783,"type":743},"Pros",{"type":785,"content":786},"bullet_list",[787,802,808,814,820,832,854],{"type":788,"content":789},"list_item",[790,794],{"type":739,"content":791},[792],{"text":793,"type":743},"Time efficient",{"type":785,"content":795},[796],{"type":788,"content":797},[798],{"type":739,"content":799},[800],{"text":801,"type":743},"Usually 10-20 minutes long",{"type":788,"content":803},[804],{"type":739,"content":805},[806],{"text":807,"type":743},"Improve base-level strength",{"type":788,"content":809},[810],{"type":739,"content":811},[812],{"text":813,"type":743},"Improve sleep quality",{"type":788,"content":815},[816],{"type":739,"content":817},[818],{"text":819,"type":743},"Improve coordination and body control",{"type":788,"content":821},[822],{"type":739,"content":823},[824],{"text":825,"type":743,"marks":826},"Reduce stress",[827],{"type":828,"attrs":829},"link",{"href":830,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress","_blank",{"type":788,"content":833},[834,838],{"type":739,"content":835},[836],{"text":837,"type":743},"Improve blood sugar levels",{"type":785,"content":839},[840],{"type":788,"content":841},[842],{"type":739,"content":843},[844,846,852],{"text":845,"type":743},"This ",{"text":847,"type":743,"marks":848},"study",[849],{"type":828,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://link.springer.com/article/10.1007/s00125-014-3244-6#page-1",{"text":853,"type":743}," shows that mini workout routines were more effective to stabilize blood sugar levels than longer training sessions",{"type":788,"content":855},[856],{"type":739,"content":857},[858],{"text":859,"type":743},"Can be done multiple times per day",{"type":754,"attrs":861,"content":862},{"level":780},[863],{"text":864,"type":743},"Cons",{"type":785,"content":866},[867,873,893],{"type":788,"content":868},[869],{"type":739,"content":870},[871],{"text":872,"type":743},"Poor program structure can lead to poor workout results",{"type":788,"content":874},[875,879],{"type":739,"content":876},[877],{"text":878,"type":743},"Doing too much or too little HIIT (High-Intensity Interval Training) vs. LISS (Low-Intensity Steady State) training",{"type":785,"content":880},[881,887],{"type":788,"content":882},[883],{"type":739,"content":884},[885],{"text":886,"type":743},"Too many HIIT sessions can negatively affect health, leading to impaired mitochondria, spiked cortisol levels, and increase stress on joints",{"type":788,"content":888},[889],{"type":739,"content":890},[891],{"text":892,"type":743},"LISS cardio may lead to burnout and overuse injuries",{"type":788,"content":894},[895,899],{"type":739,"content":896},[897],{"text":898,"type":743},"Many routines are HIIT-based which often means higher impact",{"type":785,"content":900},[901],{"type":788,"content":902},[903],{"type":739,"content":904},[905],{"text":906,"type":743},"These can be tough for older individuals or those with compromised joints",{"type":754,"attrs":908,"content":909},{"level":756},[910,912],{"text":911,"type":743},"Hour-Long Class Sessions (Boxing/Kickboxing)",{"type":761},{"type":763,"attrs":914},{"id":765,"body":915},[916],{"_uid":917,"image":918,"component":773,"copyright_details":922},"i-3595fc65-4aff-42dc-a3f7-9e5531ce6c6f",{"id":919,"alt":920,"name":7,"focus":48,"title":920,"filename":921,"copyright":7,"fieldtype":50},4029114,"FightCamp Trainer Jess Evans Kickboxing","https://a.storyblok.com/f/115220/1100x1100/d2258ec305/kickboxing.png",[],{"type":739,"content":924},[925,927,932],{"text":926,"type":743},"Hour-long fitness classes, or \"meals\", can be some of the best exercise that you can get. The main benefits of a longer workout session are the ability to build your endurance, work your full-body, and practice your technique for a fitness specialty, for example: boxing, ",{"text":151,"type":743,"marks":928},[929],{"type":828,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/7-reasons-why-you-should-be-kickboxing/",{"text":933,"type":743},", MMA, etc.",{"type":754,"attrs":935,"content":936},{"level":780},[937],{"text":783,"type":743},{"type":785,"content":939},[940,946,952,1000],{"type":788,"content":941},[942],{"type":739,"content":943},[944],{"text":945,"type":743},"Increase cardiovascular endurance",{"type":788,"content":947},[948],{"type":739,"content":949},[950],{"text":951,"type":743},"Increase work capacity",{"type":788,"content":953},[954,958],{"type":739,"content":955},[956],{"text":957,"type":743},"Great for sport-specific training",{"type":785,"content":959},[960,966],{"type":788,"content":961},[962],{"type":739,"content":963},[964],{"text":965,"type":743},"In order to master a sport, extensive time is needed for certain disciplines",{"type":788,"content":967},[968,972],{"type":739,"content":969},[970],{"text":971,"type":743},"Allow you to focus on different boxing techniques ",{"type":785,"content":973},[974,980,990],{"type":788,"content":975},[976],{"type":739,"content":977},[978],{"text":979,"type":743},"Punches",{"type":788,"content":981},[982],{"type":739,"content":983},[984],{"text":985,"type":743,"marks":986},"Slips",[987],{"type":828,"attrs":988},{"href":989,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-slip-in-boxing-boxing-training",{"type":788,"content":991},[992],{"type":739,"content":993},[994],{"text":995,"type":743,"marks":996},"Combos",[997],{"type":828,"attrs":998},{"href":999,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-2-punch-combos/",{"type":788,"content":1001},[1002],{"type":739,"content":1003},[1004],{"text":1005,"type":743},"Allow for full warm-up, cool down, coaching, and proper recovery during workouts",{"type":754,"attrs":1007,"content":1008},{"level":780},[1009],{"text":864,"type":743},{"type":785,"content":1011},[1012,1018,1032,1038,1044],{"type":788,"content":1013},[1014],{"type":739,"content":1015},[1016],{"text":1017,"type":743},"Time commitment",{"type":788,"content":1019},[1020,1024],{"type":739,"content":1021},[1022],{"text":1023,"type":743},"Endurance",{"type":785,"content":1025},[1026],{"type":788,"content":1027},[1028],{"type":739,"content":1029},[1030],{"text":1031,"type":743},"Most people need to build up their endurance for long workouts",{"type":788,"content":1033},[1034],{"type":739,"content":1035},[1036],{"text":1037,"type":743},"Need adequate recovery",{"type":788,"content":1039},[1040],{"type":739,"content":1041},[1042],{"text":1043,"type":743},"Rest between sessions is crucial",{"type":788,"content":1045},[1046,1050],{"type":739,"content":1047},[1048],{"text":1049,"type":743},"Cause mental fatigue",{"type":785,"content":1051},[1052],{"type":788,"content":1053},[1054],{"type":739,"content":1055},[1056],{"text":1057,"type":743},"When this happens, injuries are more likely to occur",{"type":754,"attrs":1059,"content":1060},{"level":756},[1061,1063],{"text":1062,"type":743},"Things To Consider",{"type":761},{"type":763,"attrs":1065},{"id":765,"body":1066},[1067],{"_uid":1068,"image":1069,"component":773,"copyright_details":1073},"i-5cd5471a-d290-406c-b4a6-8ed24b77326e",{"id":1070,"alt":1071,"name":7,"focus":48,"title":1071,"filename":1072,"copyright":7,"fieldtype":50},4029115,"FightCamp Trainer Jess Evans Boxing","https://a.storyblok.com/f/115220/1100x1100/2ef6a3e650/boxing.png",[],{"type":739,"content":1075},[1076],{"text":1077,"type":743},"Ultimately, the optimal workout length comes down to you on an individual level and what works best for your schedule and goals. Consider your experience, timeframe, and resources, and ask yourself:",{"type":785,"content":1079},[1080,1086,1092],{"type":788,"content":1081},[1082],{"type":739,"content":1083},[1084],{"text":1085,"type":743},"Do you have time for regular, full boxing classes?",{"type":788,"content":1087},[1088],{"type":739,"content":1089},[1090],{"text":1091,"type":743},"Are you getting adequate rest between workouts?",{"type":788,"content":1093},[1094,1098],{"type":739,"content":1095},[1096],{"text":1097,"type":743},"Do you know where to find mini workouts? ",{"type":785,"content":1099},[1100],{"type":788,"content":1101},[1102],{"type":739,"content":1103},[1104],{"text":1105,"type":743},"Quick online searches can yield thousands of “exercise snacks” making it overwhelming to choose",{"type":754,"attrs":1107,"content":1108},{"level":756},[1109],{"text":1110,"type":743},"Mix It Up!",{"type":739,"content":1112},[1113,1115,1121],{"text":1114,"type":743},"We know that no day will be exactly the same. Some days you may have time and want to get in a good 45-minute, 10-round boxing workout, and other days you may only have time to get in a quick ",{"text":1116,"type":743,"marks":1117},"15-minute kickboxing session",[1118],{"type":828,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/15-minute-bodyweight-workout-for-kickboxing",{"text":1122,"type":743}," before starting work. So we say mix up your training each week and add both workout lengths. Here are some examples of how to incorporate both styles of sessions.",{"type":785,"content":1124},[1125,1139],{"type":788,"content":1126},[1127,1131],{"type":739,"content":1128},[1129],{"text":1130,"type":743},"2-3 hour-long sessions per week",{"type":785,"content":1132},[1133],{"type":788,"content":1134},[1135],{"type":739,"content":1136},[1137],{"text":1138,"type":743},"Example: Tuesday, Thursday, Saturday split",{"type":788,"content":1140},[1141,1145],{"type":739,"content":1142},[1143],{"text":1144,"type":743},"2-4 mini sessions on days in between",{"type":785,"content":1146},[1147],{"type":788,"content":1148},[1149],{"type":739,"content":1150},[1151],{"text":1152,"type":743},"Example: Monday, Friday sessions",{"type":754,"attrs":1154,"content":1155},{"level":756},[1156],{"text":1157,"type":743},"Something Is Better Than Nothing",{"type":739,"content":1159},[1160],{"text":1161,"type":743},"Keep your workouts fresh and fun. At the end of the day, remember, any workout is better than none!",{"type":739,"content":1163},[1164,1166,1172],{"text":1165,"type":743},"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":1167,"type":743,"marks":1168},"FightCamp App",[1169],{"type":828,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"target":831,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1173,"type":743}," and train with real fighters from the comfort of your own home.",{"type":763,"attrs":1175},{"id":1176,"body":1177},"0d411765-111d-4d5a-af68-392d0e8a7d89",[1178],{"url":1179,"_uid":1181,"image":1182,"component":773,"copyright_details":1186},{"id":7,"url":1180,"linktype":13,"fieldtype":14,"cached_url":1180},"https://fightcamp.app.link/GD872R25zob","i-ed20910b-67c8-4837-a3a6-e20fc2547170",{"id":1183,"alt":1184,"name":7,"focus":48,"title":1184,"filename":1185,"copyright":7,"fieldtype":50},4331950,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/aa4f529b1e/blog_in-article_ads_free_workout_opt4_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1188,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1193,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1194,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1189,"component":118,"meta_info":1190,"meta_title":7,"block_image":1191,"cover_image":1192,"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},[],[],"2022-05-02 00:00","article",{"_uid":1198,"title":657,"plugin":43,"description":1199},"8e2ab901-0574-47e7-938f-04f798127517","FightCamp takes a look at workout duration and helps answer the question of many boxers and fitness enthusiasts: mini workouts or hour-long sessions?",{"id":1201,"alt":657,"name":7,"focus":48,"title":657,"filename":1202,"copyright":7,"fieldtype":50},4029109,"https://a.storyblok.com/f/115220/2400x990/cbf3933774/which-are-better-mini-workouts-or-one-long-boxing-workout.png",[],"which-are-better-mini-workouts-or-one-long-boxing-workout","blogs/which-are-better-mini-workouts-or-one-long-boxing-workout",-3970,[1208],"featured",60887917,"3f5c03ac-0c35-4323-b5e5-bed50870331e","2022-05-03T23:59:00.000Z","training/{{story.slug}}",[],["Reactive",1215],[1216,1464,1843,2121,2533,2758],{"name":1217,"created_at":1218,"published_at":1219,"updated_at":1220,"id":1221,"uuid":1222,"content":1223,"slug":1457,"full_slug":1458,"sort_by_date":48,"position":1459,"tag_list":1460,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":1461,"first_published_at":1462,"release_id":48,"lang":60,"path":1212,"alternates":1463,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1224,"faqs":1225,"title":1217,"topic":1238,"author":1253,"content":1254,"category":1438,"schedule":1446,"component":1196,"meta_info":1447,"cover_image":1451,"description":1455,"contributors":1456},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1226,1230,1234],{"_uid":1227,"answer":1228,"question":1229,"component":669},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1231,"answer":1232,"question":1233,"component":669},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1235,"answer":1236,"question":1237,"component":669},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1239,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1251,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1240,"component":39,"meta_info":1248,"block_image":1249,"cover_image":1250,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1241,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1246,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1242,"component":118,"meta_info":1243,"meta_title":7,"block_image":1244,"cover_image":1245,"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":736,"content":1255},[1256,1260,1264,1268,1272,1287,1335,1348,1353,1377,1411,1415,1420,1434],{"type":754,"attrs":1257,"content":1258},{"level":756},[1259],{"text":1229,"type":743},{"type":739,"content":1261},[1262],{"text":1263,"type":743},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":739,"content":1265},[1266],{"text":1267,"type":743},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":754,"attrs":1269,"content":1270},{"level":756},[1271],{"text":1233,"type":743},{"type":739,"content":1273},[1274,1276,1285],{"text":1275,"type":743},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1277,"type":743,"marks":1278},"National Academy of Sports Medicine",[1279,1283],{"type":828,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"custom":1282,"target":831,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1284},"underline",{"text":1286,"type":743}," has a few exercise-related symptoms of overtraining:",{"type":1288,"attrs":1289,"content":1292},"ordered_list",{"order":1290},{"order":1291},1,[1293,1299,1305,1311,1317,1323,1329],{"type":788,"content":1294},[1295],{"type":739,"content":1296},[1297],{"text":1298,"type":743},"A plateau or decline in workout performance or progress",{"type":788,"content":1300},[1301],{"type":739,"content":1302},[1303],{"text":1304,"type":743},"A perception of increased exertion during “normal” or “easy” workouts",{"type":788,"content":1306},[1307],{"type":739,"content":1308},[1309],{"text":1310,"type":743},"Excessive sweating or overheating",{"type":788,"content":1312},[1313],{"type":739,"content":1314},[1315],{"text":1316,"type":743},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":788,"content":1318},[1319],{"type":739,"content":1320},[1321],{"text":1322,"type":743},"A lack of feeling “refreshed” after regular rest and recovery",{"type":788,"content":1324},[1325],{"type":739,"content":1326},[1327],{"text":1328,"type":743},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":788,"content":1330},[1331],{"type":739,"content":1332},[1333],{"text":1334,"type":743},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":739,"content":1336},[1337,1339,1346],{"text":1338,"type":743},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1167,"type":743,"marks":1340},[1341,1345],{"type":828,"attrs":1342},{"href":1343,"uuid":48,"anchor":48,"custom":1344,"target":831,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1284},{"text":1347,"type":743}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":754,"attrs":1349,"content":1350},{"level":756},[1351],{"text":1352,"type":743},"A Day of Rest",{"type":739,"content":1354},[1355,1357,1365,1367,1375],{"text":1356,"type":743},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1358,"type":743,"marks":1359},"Aaron",[1360,1364],{"type":828,"attrs":1361},{"href":1362,"uuid":48,"anchor":48,"custom":1363,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1284},{"text":1366,"type":743}," and ",{"text":1368,"type":743,"marks":1369},"Flo",[1370,1374],{"type":828,"attrs":1371},{"href":1372,"uuid":48,"anchor":48,"custom":1373,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1284},{"text":1376,"type":743},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":739,"content":1378},[1379,1381,1389,1391,1399,1401,1409],{"text":1380,"type":743},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1382,"type":743,"marks":1383},"researchers",[1384,1388],{"type":828,"attrs":1385},{"href":1386,"uuid":48,"anchor":48,"custom":1387,"target":831,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1284},{"text":1390,"type":743}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1392,"type":743,"marks":1393},"FightCamp Trainers",[1394,1398],{"type":828,"attrs":1395},{"href":1396,"uuid":48,"anchor":48,"custom":1397,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1284},{"text":1400,"type":743}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1402,"type":743,"marks":1403},"neurological connections",[1404,1408],{"type":828,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"custom":1407,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1284},{"text":1410,"type":743},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":739,"content":1412},[1413],{"text":1414,"type":743},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":754,"attrs":1416,"content":1417},{"level":756},[1418],{"text":1419,"type":743},"Train Like a Fighter",{"type":739,"content":1421},[1422,1424,1432],{"text":1423,"type":743},"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":1425,"type":743,"marks":1426},"FightCamp",[1427,1431],{"type":828,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":831,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1284},{"text":1433,"type":743}," 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":739,"content":1435},[1436],{"text":1437,"type":743},"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":1439,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1440,"component":118,"meta_info":1441,"meta_title":7,"block_image":1442,"cover_image":1443,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1448,"title":1449,"plugin":43,"description":1450},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1452,"alt":1453,"name":7,"focus":7,"title":1453,"filename":1454,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1208],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1465,"created_at":1466,"published_at":1467,"updated_at":1468,"id":1469,"uuid":1470,"content":1471,"slug":1836,"full_slug":1837,"sort_by_date":48,"position":1838,"tag_list":1839,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":1840,"first_published_at":1841,"release_id":48,"lang":60,"path":1212,"alternates":1842,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1472,"faqs":1473,"title":1465,"topic":1502,"author":1517,"content":1518,"category":1817,"schedule":1825,"component":1196,"meta_info":1826,"cover_image":1830,"description":1834,"contributors":1835},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1474,1478,1482,1486,1490,1494,1498],{"_uid":1475,"answer":1476,"question":1477,"component":669},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1479,"answer":1480,"question":1481,"component":669},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1483,"answer":1484,"question":1485,"component":669},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1487,"answer":1488,"question":1489,"component":669},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1491,"answer":1492,"question":1493,"component":669},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1495,"answer":1496,"question":1497,"component":669},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1499,"answer":1500,"question":1501,"component":669},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1503,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1515,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1516,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1504,"component":39,"meta_info":1512,"block_image":1513,"cover_image":1514,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1506,"component":118,"meta_info":1507,"meta_title":7,"block_image":1508,"cover_image":1509,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":736,"content":1519},[1520,1525,1529,1533,1537,1557,1561,1565,1569,1574,1578,1622,1627,1631,1645,1649,1671,1676,1680,1747,1752,1756,1776,1781,1795,1799,1804,1814],{"type":754,"attrs":1521,"content":1522},{"level":756},[1523],{"text":1524,"type":743},"Boxing Terminology",{"type":739,"content":1526},[1527],{"text":1528,"type":743},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":754,"attrs":1530,"content":1531},{"level":756},[1532],{"text":1477,"type":743},{"type":739,"content":1534},[1535],{"text":1536,"type":743},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":785,"content":1538},[1539,1545],{"type":788,"content":1540},[1541],{"type":739,"content":1542},[1543],{"text":1544,"type":743},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":788,"content":1546},[1547],{"type":739,"content":1548},[1549,1551,1555],{"text":1550,"type":743},"Southpaw Stance",{"text":1552,"type":743,"marks":1553}," ",[1554],{"type":750},{"text":1556,"type":743},"– Standing with your right foot farther out in front than your left foot",{"type":754,"attrs":1558,"content":1559},{"level":756},[1560],{"text":1481,"type":743},{"type":739,"content":1562},[1563],{"text":1564,"type":743},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":739,"content":1566},[1567],{"text":1568,"type":743},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":754,"attrs":1570,"content":1571},{"level":780},[1572],{"text":1573,"type":743},"Boxing Punches",{"type":739,"content":1575},[1576],{"text":1577,"type":743},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":785,"content":1579},[1580,1586,1592,1598,1604,1610,1616],{"type":788,"content":1581},[1582],{"type":739,"content":1583},[1584],{"text":1585,"type":743},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":788,"content":1587},[1588],{"type":739,"content":1589},[1590],{"text":1591,"type":743},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":788,"content":1593},[1594],{"type":739,"content":1595},[1596],{"text":1597,"type":743},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":788,"content":1599},[1600],{"type":739,"content":1601},[1602],{"text":1603,"type":743},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":788,"content":1605},[1606],{"type":739,"content":1607},[1608],{"text":1609,"type":743},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":788,"content":1611},[1612],{"type":739,"content":1613},[1614],{"text":1615,"type":743},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":788,"content":1617},[1618],{"type":739,"content":1619},[1620],{"text":1621,"type":743},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":754,"attrs":1623,"content":1624},{"level":780},[1625],{"text":1626,"type":743},"Boxing Movements",{"type":739,"content":1628},[1629],{"text":1630,"type":743},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":785,"content":1632},[1633,1639],{"type":788,"content":1634},[1635],{"type":739,"content":1636},[1637],{"text":1638,"type":743},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":788,"content":1640},[1641],{"type":739,"content":1642},[1643],{"text":1644,"type":743},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":739,"content":1646},[1647],{"text":1648,"type":743},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":785,"content":1650},[1651,1665],{"type":788,"content":1652},[1653],{"type":739,"content":1654},[1655,1663],{"text":1656,"type":743,"marks":1657},"Shoulder Roll",[1658,1662],{"type":828,"attrs":1659},{"href":1660,"uuid":48,"anchor":48,"custom":1661,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1284},{"text":1664,"type":743}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":788,"content":1666},[1667],{"type":739,"content":1668},[1669],{"text":1670,"type":743},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":754,"attrs":1672,"content":1673},{"level":780},[1674],{"text":1675,"type":743},"Boxing Training",{"type":739,"content":1677},[1678],{"text":1679,"type":743},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1288,"attrs":1681,"content":1683},{"order":1682},{"order":1291},[1684,1690,1696,1710,1724],{"type":788,"content":1685},[1686],{"type":739,"content":1687},[1688],{"text":1689,"type":743},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":788,"content":1691},[1692],{"type":739,"content":1693},[1694],{"text":1695,"type":743},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":788,"content":1697},[1698],{"type":739,"content":1699},[1700,1708],{"text":1701,"type":743,"marks":1702},"Mittwork",[1703,1707],{"type":828,"attrs":1704},{"href":1705,"uuid":48,"anchor":48,"custom":1706,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1284},{"text":1709,"type":743}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":788,"content":1711},[1712],{"type":739,"content":1713},[1714,1722],{"text":1715,"type":743,"marks":1716},"Sparring",[1717,1721],{"type":828,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"custom":1720,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1284},{"text":1723,"type":743}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":788,"content":1725},[1726],{"type":739,"content":1727},[1728,1736,1738,1745],{"text":1729,"type":743,"marks":1730},"Roadwork",[1731,1735],{"type":828,"attrs":1732},{"href":1733,"uuid":48,"anchor":48,"custom":1734,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1284},{"text":1737,"type":743}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1739,"type":743,"marks":1740},"roadwork drills",[1741,1744],{"type":828,"attrs":1742},{"href":1733,"uuid":48,"anchor":48,"custom":1743,"target":831,"linktype":13},{},{"type":1284},{"text":1746,"type":743}," to add to your boxer training.",{"type":754,"attrs":1748,"content":1749},{"level":780},[1750],{"text":1751,"type":743},"Heavy Bag Training",{"type":739,"content":1753},[1754],{"text":1755,"type":743},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":785,"content":1757},[1758,1764,1770],{"type":788,"content":1759},[1760],{"type":739,"content":1761},[1762],{"text":1763,"type":743},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":788,"content":1765},[1766],{"type":739,"content":1767},[1768],{"text":1769,"type":743},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":788,"content":1771},[1772],{"type":739,"content":1773},[1774],{"text":1775,"type":743},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":754,"attrs":1777,"content":1778},{"level":780},[1779],{"text":1780,"type":743},"Recovery",{"type":739,"content":1782},[1783,1785,1793],{"text":1784,"type":743},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1786,"type":743,"marks":1787},"interview with FightCamp Trainer Coach PJ",[1788,1792],{"type":828,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1284},{"text":1794,"type":743},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":739,"content":1796},[1797],{"text":1798,"type":743},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":754,"attrs":1800,"content":1801},{"level":756},[1802],{"text":1803,"type":743},"Talk and Train Like a Fighter",{"type":739,"content":1805},[1806,1807,1813],{"text":1423,"type":743},{"text":1425,"type":743,"marks":1808},[1809,1812],{"type":828,"attrs":1810},{"href":1429,"uuid":48,"anchor":48,"custom":1811,"target":831,"linktype":13},{},{"type":1284},{"text":1433,"type":743},{"type":739,"content":1815},[1816],{"text":1437,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1818,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1823,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1819,"component":118,"meta_info":1820,"meta_title":7,"block_image":1821,"cover_image":1822,"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},[],[],"2023-01-22 00:00",{"_uid":1827,"title":1828,"plugin":43,"description":1829},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1831,"alt":1832,"name":7,"focus":7,"title":1832,"filename":1833,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1208],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1844,"created_at":1845,"published_at":1846,"updated_at":1847,"id":1848,"uuid":1849,"content":1850,"slug":2115,"full_slug":2116,"sort_by_date":48,"position":2117,"tag_list":2118,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2119,"first_published_at":1846,"release_id":48,"lang":60,"path":1212,"alternates":2120,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1851,"faqs":1852,"title":1844,"topic":1873,"author":1888,"content":1889,"category":2096,"schedule":2104,"component":1196,"meta_info":2105,"cover_image":2109,"description":2113,"contributors":2114},"21563324-6383-4226-86da-b9779cd26bde",[1853,1857,1861,1865,1869],{"_uid":1854,"answer":1855,"question":1856,"component":669},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1858,"answer":1859,"question":1860,"component":669},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1862,"answer":1863,"question":1864,"component":669},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1866,"answer":1867,"question":1868,"component":669},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1870,"answer":1871,"question":1872,"component":669},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1874,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1886,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1875,"component":39,"meta_info":1883,"block_image":1884,"cover_image":1885,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1876,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1881,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1877,"component":118,"meta_info":1878,"meta_title":7,"block_image":1879,"cover_image":1880,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":736,"content":1890},[1891,1904,1917,1922,1926,1960,1965,1969,1983,2008,2013,2017,2053,2070,2075,2079,2083,2093],{"type":739,"content":1892},[1893,1895,1902],{"text":1894,"type":743},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1896,"type":743,"marks":1897},"close-range",[1898],{"type":828,"attrs":1899},{"href":1900,"uuid":48,"anchor":48,"custom":1901,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1903,"type":743}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":763,"attrs":1905},{"id":1906,"body":1907},"52fa91c7-90bf-43d9-8857-79752817914b",[1908],{"url":1909,"_uid":1911,"image":1912,"component":773,"copyright_details":1916},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1913,"alt":1914,"name":7,"focus":48,"title":1914,"filename":1915,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":754,"attrs":1918,"content":1919},{"level":756},[1920],{"text":1921,"type":743},"Rolling Punch Drill",{"type":739,"content":1923},[1924],{"text":1925,"type":743},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":785,"content":1927},[1928,1934,1940,1946],{"type":788,"content":1929},[1930],{"type":739,"content":1931},[1932],{"text":1933,"type":743},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":788,"content":1935},[1936],{"type":739,"content":1937},[1938],{"text":1939,"type":743},"Bend your knees until your thigh muscles are supporting your weight",{"type":788,"content":1941},[1942],{"type":739,"content":1943},[1944],{"text":1945,"type":743},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":788,"content":1947},[1948,1952],{"type":739,"content":1949},[1950],{"text":1951,"type":743},"Develop a steady rhythm, and then start mixing punches in",{"type":785,"content":1953},[1954],{"type":788,"content":1955},[1956],{"type":739,"content":1957},[1958],{"text":1959,"type":743},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":754,"attrs":1961,"content":1962},{"level":756},[1963],{"text":1964,"type":743},"Danger Close Drill",{"type":739,"content":1966},[1967],{"text":1968,"type":743},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":785,"content":1970},[1971,1977],{"type":788,"content":1972},[1973],{"type":739,"content":1974},[1975],{"text":1976,"type":743},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":788,"content":1978},[1979],{"type":739,"content":1980},[1981],{"text":1982,"type":743},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":739,"content":1984},[1985,1989,1991,1998,1999,2006],{"text":1986,"type":743,"marks":1987},"Key focus:",[1988],{"type":750},{"text":1990,"type":743}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1992,"type":743,"marks":1993},"hooks",[1994],{"type":828,"attrs":1995},{"href":1996,"uuid":48,"anchor":48,"custom":1997,"target":831,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1366,"type":743},{"text":2000,"type":743,"marks":2001},"uppercuts",[2002],{"type":828,"attrs":2003},{"href":2004,"uuid":48,"anchor":48,"custom":2005,"target":831,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2007,"type":743},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":754,"attrs":2009,"content":2010},{"level":756},[2011],{"text":2012,"type":743},"Rolling Thunder Drill",{"type":739,"content":2014},[2015],{"text":2016,"type":743},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":785,"content":2018},[2019,2033,2047],{"type":788,"content":2020},[2021,2025],{"type":739,"content":2022},[2023],{"text":2024,"type":743},"On a heavy bag, set an interval of your choosing",{"type":785,"content":2026},[2027],{"type":788,"content":2028},[2029],{"type":739,"content":2030},[2031],{"text":2032,"type":743},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":788,"content":2034},[2035,2039],{"type":739,"content":2036},[2037],{"text":2038,"type":743},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":785,"content":2040},[2041],{"type":788,"content":2042},[2043],{"type":739,"content":2044},[2045],{"text":2046,"type":743},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":788,"content":2048},[2049],{"type":739,"content":2050},[2051],{"text":2052,"type":743},"Rest for 1 minute in between each round to recover",{"type":739,"content":2054},[2055,2059,2061,2068],{"text":2056,"type":743,"marks":2057},"Tip",[2058],{"type":750},{"text":2060,"type":743},": Maintaining a calm and ",{"text":2062,"type":743,"marks":2063},"steady breath",[2064],{"type":828,"attrs":2065},{"href":2066,"uuid":48,"anchor":48,"custom":2067,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2069,"type":743}," will help you establish your rhythm.",{"type":754,"attrs":2071,"content":2072},{"level":756},[2073],{"text":2074,"type":743},"Better, Faster, Stronger",{"type":739,"content":2076},[2077],{"text":2078,"type":743},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":754,"attrs":2080,"content":2081},{"level":756},[2082],{"text":1419,"type":743},{"type":739,"content":2084},[2085,2086,2091],{"text":1423,"type":743},{"text":1425,"type":743,"marks":2087},[2088],{"type":828,"attrs":2089},{"href":1171,"uuid":48,"anchor":48,"custom":2090,"target":831,"linktype":13},{},{"text":2092,"type":743}," 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":739,"content":2094},[2095],{"text":1437,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2098,"component":118,"meta_info":2099,"meta_title":7,"block_image":2100,"cover_image":2101,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2106,"title":2107,"plugin":43,"description":2108},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2110,"alt":2111,"name":7,"focus":48,"title":2111,"filename":2112,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1208],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2122,"created_at":2123,"published_at":2124,"updated_at":2125,"id":2126,"uuid":2127,"content":2128,"slug":2527,"full_slug":2528,"sort_by_date":48,"position":2529,"tag_list":2530,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2531,"first_published_at":2124,"release_id":48,"lang":60,"path":1212,"alternates":2532,"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":2129,"faqs":2130,"title":2122,"topic":2139,"author":719,"content":2154,"category":2508,"schedule":2516,"component":1196,"meta_info":2517,"cover_image":2521,"description":2525,"contributors":2526},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2131,2135],{"_uid":2132,"answer":2133,"question":2134,"component":669},"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":2136,"answer":2137,"question":2138,"component":669},"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":2140,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2152,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2141,"component":39,"meta_info":2149,"block_image":2150,"cover_image":2151,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2142,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2143,"component":118,"meta_info":2144,"meta_title":7,"block_image":2145,"cover_image":2146,"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":736,"content":2155},[2156,2161,2175,2189,2194,2198,2203,2207,2245,2249,2254,2258,2262,2267,2271,2276,2290,2294,2314,2319,2323,2327,2385,2390,2394,2398,2424,2438,2443,2447,2451,2478,2482,2487,2491,2495,2505],{"type":754,"attrs":2157,"content":2158},{"level":756},[2159],{"text":2160,"type":743},"How to Stay Motivated to Work Out",{"type":739,"content":2162},[2163,2165,2173],{"text":2164,"type":743},"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":2166,"type":743,"marks":2167},"New Year’s Resolutions",[2168,2172],{"type":828,"attrs":2169},{"href":2170,"uuid":48,"anchor":48,"custom":2171,"target":831,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1284},{"text":2174,"type":743},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":739,"content":2176},[2177,2179,2187],{"text":2178,"type":743},"But what happens if you're looking for motivation to work out in the ",{"text":2180,"type":743,"marks":2181},"middle of summer",[2182,2186],{"type":828,"attrs":2183},{"href":2184,"uuid":48,"anchor":48,"custom":2185,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1284},{"text":2188,"type":743}," 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":754,"attrs":2190,"content":2191},{"level":756},[2192],{"text":2193,"type":743},"Motivation vs. Determination",{"type":739,"content":2195},[2196],{"text":2197,"type":743},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":754,"attrs":2199,"content":2200},{"level":780},[2201],{"text":2202,"type":743},"Motivation",{"type":739,"content":2204},[2205],{"text":2206,"type":743},"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":785,"content":2208},[2209,2215,2221,2227,2233,2239],{"type":788,"content":2210},[2211],{"type":739,"content":2212},[2213],{"text":2214,"type":743},"Movies",{"type":788,"content":2216},[2217],{"type":739,"content":2218},[2219],{"text":2220,"type":743},"Books",{"type":788,"content":2222},[2223],{"type":739,"content":2224},[2225],{"text":2226,"type":743},"Quotes",{"type":788,"content":2228},[2229],{"type":739,"content":2230},[2231],{"text":2232,"type":743},"Speeches",{"type":788,"content":2234},[2235],{"type":739,"content":2236},[2237],{"text":2238,"type":743},"Social media posts",{"type":788,"content":2240},[2241],{"type":739,"content":2242},[2243],{"text":2244,"type":743},"Success stories",{"type":739,"content":2246},[2247],{"text":2248,"type":743},"These are things that essentially make you want to start something, like a workout.",{"type":754,"attrs":2250,"content":2251},{"level":780},[2252],{"text":2253,"type":743},"Determination",{"type":739,"content":2255},[2256],{"text":2257,"type":743},"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":739,"content":2259},[2260],{"text":2261,"type":743},"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":754,"attrs":2263,"content":2264},{"level":756},[2265],{"text":2266,"type":743},"Finding That Drive",{"type":739,"content":2268},[2269],{"text":2270,"type":743},"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":754,"attrs":2272,"content":2273},{"level":780},[2274],{"text":2275,"type":743},"Working Out at Home",{"type":739,"content":2277},[2278,2280,2288],{"text":2279,"type":743},"The wonderful thing about ",{"text":2281,"type":743,"marks":2282},"working out from home",[2283,2287],{"type":828,"attrs":2284},{"href":2285,"uuid":48,"anchor":48,"custom":2286,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1284},{"text":2289,"type":743}," 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":739,"content":2291},[2292],{"text":2293,"type":743},"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":785,"content":2295},[2296,2302,2308],{"type":788,"content":2297},[2298],{"type":739,"content":2299},[2300],{"text":2301,"type":743},"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":788,"content":2303},[2304],{"type":739,"content":2305},[2306],{"text":2307,"type":743},"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":788,"content":2309},[2310],{"type":739,"content":2311},[2312],{"text":2313,"type":743},"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":754,"attrs":2315,"content":2316},{"level":780},[2317],{"text":2318,"type":743},"Staying Committed to Exercising Daily",{"type":739,"content":2320},[2321],{"text":2322,"type":743},"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":739,"content":2324},[2325],{"text":2326,"type":743},"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":785,"content":2328},[2329,2335,2341,2347,2359,2373],{"type":788,"content":2330},[2331],{"type":739,"content":2332},[2333],{"text":2334,"type":743},"Outdoor walks/hikes in nature",{"type":788,"content":2336},[2337],{"type":739,"content":2338},[2339],{"text":2340,"type":743},"Easy pace swims",{"type":788,"content":2342},[2343],{"type":739,"content":2344},[2345],{"text":2346,"type":743},"Sauna sessions",{"type":788,"content":2348},[2349],{"type":739,"content":2350},[2351],{"text":2352,"type":743,"marks":2353},"Low-intensity yoga",[2354,2358],{"type":828,"attrs":2355},{"href":2356,"uuid":48,"anchor":48,"custom":2357,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1284},{"type":788,"content":2360},[2361],{"type":739,"content":2362},[2363,2371],{"text":2364,"type":743,"marks":2365},"Mobility work",[2366,2370],{"type":828,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1284},{"text":2372,"type":743}," ",{"type":788,"content":2374},[2375],{"type":739,"content":2376},[2377],{"text":2378,"type":743,"marks":2379},"Stretching",[2380,2384],{"type":828,"attrs":2381},{"href":2382,"uuid":48,"anchor":48,"custom":2383,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1284},{"type":754,"attrs":2386,"content":2387},{"level":780},[2388],{"text":2389,"type":743},"Morning Workouts Before Starting the Day",{"type":739,"content":2391},[2392],{"text":2393,"type":743},"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":739,"content":2395},[2396],{"text":2397,"type":743},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":785,"content":2399},[2400,2406,2412,2418],{"type":788,"content":2401},[2402],{"type":739,"content":2403},[2404],{"text":2405,"type":743},"Turning off electronics the last hour",{"type":788,"content":2407},[2408],{"type":739,"content":2409},[2410],{"text":2411,"type":743},"Sleeping in a blacked-out environment",{"type":788,"content":2413},[2414],{"type":739,"content":2415},[2416],{"text":2417,"type":743},"Getting to bed at the same time each night",{"type":788,"content":2419},[2420],{"type":739,"content":2421},[2422],{"text":2423,"type":743},"Set out your workout clothes the night before",{"type":739,"content":2425},[2426,2428,2436],{"text":2427,"type":743},"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":2429,"type":743,"marks":2430},"H.I.I.T. session",[2431,2435],{"type":828,"attrs":2432},{"href":2433,"uuid":48,"anchor":48,"custom":2434,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1284},{"text":2437,"type":743},".",{"type":754,"attrs":2439,"content":2440},{"level":780},[2441],{"text":2442,"type":743},"End-of-Day Workouts",{"type":739,"content":2444},[2445],{"text":2446,"type":743},"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":739,"content":2448},[2449],{"text":2450,"type":743},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":785,"content":2452},[2453,2466,2472],{"type":788,"content":2454},[2455],{"type":739,"content":2456},[2457,2459,2464],{"text":2458,"type":743},"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":2460,"type":743,"marks":2461},"“why” ",[2462],{"type":2463},"italic",{"text":2465,"type":743},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":788,"content":2467},[2468],{"type":739,"content":2469},[2470],{"text":2471,"type":743},"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":788,"content":2473},[2474],{"type":739,"content":2475},[2476],{"text":2477,"type":743},"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":739,"content":2479},[2480],{"text":2481,"type":743},"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":754,"attrs":2483,"content":2484},{"level":756},[2485],{"text":2486,"type":743},"Plan Then Execute",{"type":739,"content":2488},[2489],{"text":2490,"type":743},"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":754,"attrs":2492,"content":2493},{"level":756},[2494],{"text":1419,"type":743},{"type":739,"content":2496},[2497,2498,2504],{"text":1423,"type":743},{"text":1425,"type":743,"marks":2499},[2500,2503],{"type":828,"attrs":2501},{"href":1429,"uuid":48,"anchor":48,"custom":2502,"target":831,"linktype":13},{},{"type":1284},{"text":2092,"type":743},{"type":739,"content":2506},[2507],{"text":1437,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2509,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2514,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2515,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2510,"component":118,"meta_info":2511,"meta_title":7,"block_image":2512,"cover_image":2513,"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":2518,"title":2519,"plugin":43,"description":2520},"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":2522,"alt":2523,"name":7,"focus":7,"title":2523,"filename":2524,"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,[1208],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2534,"created_at":2535,"published_at":2536,"updated_at":2537,"id":2538,"uuid":2539,"content":2540,"slug":2751,"full_slug":2752,"sort_by_date":48,"position":2753,"tag_list":2754,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2755,"first_published_at":2756,"release_id":48,"lang":60,"path":1212,"alternates":2757,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2541,"faqs":2542,"title":2534,"topic":2559,"author":2574,"content":2575,"category":2736,"schedule":2104,"component":1196,"meta_info":2744,"cover_image":2747,"description":2746,"contributors":2750},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2543,2547,2551,2555],{"_uid":2544,"answer":2545,"question":2546,"component":669},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2548,"answer":2549,"question":2550,"component":669},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2552,"answer":2553,"question":2554,"component":669},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2556,"answer":2557,"question":2558,"component":669},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2560,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2572,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2573,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2561,"component":39,"meta_info":2569,"block_image":2570,"cover_image":2571,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2562,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2567,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2568,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2563,"component":118,"meta_info":2564,"meta_title":7,"block_image":2565,"cover_image":2566,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":736,"content":2576},[2577,2589,2602,2607,2611,2621,2625,2630,2634,2638,2644,2654,2667,2672,2683,2686,2696,2697,2702,2713,2724,2733],{"type":739,"content":2578},[2579,2581,2587],{"text":2580,"type":743},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2582,"type":743,"marks":2583},"Aaron Swenson",[2584],{"type":828,"attrs":2585},{"href":1362,"uuid":48,"anchor":48,"custom":2586,"target":831,"linktype":13},{},{"text":2588,"type":743}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":763,"attrs":2590},{"id":2591,"body":2592},"0a18151c-90cf-40c6-926a-b258a15847a9",[2593],{"_uid":2594,"link":2595,"image":2597,"title":2599,"component":2601},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2596,"linktype":13,"fieldtype":14,"cached_url":2596},"https://youtu.be/oMc52QTWo1A",{"id":2598,"alt":2599,"name":7,"focus":48,"title":2599,"filename":2600,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":754,"attrs":2603,"content":2604},{"level":756},[2605],{"text":2606,"type":743},"The Rebellious Age",{"type":739,"content":2608},[2609],{"text":2610,"type":743},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":763,"attrs":2612},{"id":2591,"body":2613},[2614],{"url":2615,"_uid":2616,"image":2617,"component":773,"copyright_details":2620},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2618,"alt":2582,"name":7,"focus":48,"title":2582,"filename":2619,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":739,"content":2622},[2623],{"text":2624,"type":743},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":754,"attrs":2626,"content":2627},{"level":756},[2628],{"text":2629,"type":743},"It’s Time To Spar",{"type":739,"content":2631},[2632],{"text":2633,"type":743},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":739,"content":2635},[2636],{"text":2637,"type":743},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":754,"attrs":2639,"content":2640},{"level":756},[2641,2643],{"text":2642,"type":743},"Humbling Experience and A New Life Path",{"type":761},{"type":763,"attrs":2645},{"id":2591,"body":2646},[2647],{"url":2648,"_uid":2649,"image":2650,"component":773,"copyright_details":2653},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2651,"alt":2582,"name":7,"focus":48,"title":2582,"filename":2652,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":739,"content":2655},[2656,2658,2665],{"text":2657,"type":743},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2659,"type":743,"marks":2660},"body shot",[2661],{"type":828,"attrs":2662},{"href":2663,"uuid":48,"anchor":48,"custom":2664,"target":831,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2666,"type":743}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":754,"attrs":2668,"content":2669},{"level":756},[2670,2671],{"text":2558,"type":743},{"type":761},{"type":763,"attrs":2673},{"id":2591,"body":2674},[2675],{"url":2676,"_uid":2677,"image":2678,"component":773,"copyright_details":2682},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2679,"alt":2680,"name":7,"focus":48,"title":2680,"filename":2681,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":739,"content":2684},[2685],{"text":2557,"type":743},{"type":763,"attrs":2687},{"id":2688,"body":2689},"ce079800-7842-415f-8625-1c76bcc86c9f",[2690],{"_uid":2691,"text":2692,"image":2693,"author":2694,"component":2695},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":739},{"type":754,"attrs":2698,"content":2699},{"level":756},[2700],{"text":2701,"type":743},"Inspirational FightCamp Trainers",{"type":739,"content":2703},[2704,2706,2711],{"text":2705,"type":743},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1392,"type":743,"marks":2707},[2708],{"type":828,"attrs":2709},{"href":1396,"uuid":48,"anchor":48,"custom":2710,"target":831,"linktype":13},{},{"text":2712,"type":743}," have you covered.",{"type":763,"attrs":2714},{"id":2591,"body":2715},[2716],{"url":2717,"_uid":2718,"image":2719,"component":773,"copyright_details":2723},{"id":7,"url":7,"linktype":1910,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2720,"alt":2721,"name":7,"focus":48,"title":2721,"filename":2722,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":739,"content":2725},[2726,2727,2732],{"text":1423,"type":743},{"text":1425,"type":743,"marks":2728},[2729],{"type":828,"attrs":2730},{"href":1429,"uuid":48,"anchor":48,"custom":2731,"target":831,"linktype":13},{},{"text":2092,"type":743},{"type":739,"content":2734},[2735],{"text":1437,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2738,"component":118,"meta_info":2739,"meta_title":7,"block_image":2740,"cover_image":2741,"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":2745,"title":2534,"plugin":43,"description":2746},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2748,"alt":2534,"name":7,"focus":48,"title":2534,"filename":2749,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1208],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2759,"created_at":2760,"published_at":2761,"updated_at":2762,"id":2763,"uuid":2764,"content":2765,"slug":2990,"full_slug":2991,"sort_by_date":48,"position":2992,"tag_list":2993,"is_startpage":9,"parent_id":1209,"meta_data":48,"group_id":2994,"first_published_at":2995,"release_id":48,"lang":60,"path":1212,"alternates":2996,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2766,"faqs":2767,"title":2759,"topic":2776,"author":1517,"content":2791,"category":2971,"schedule":2979,"component":1196,"meta_info":2980,"cover_image":2984,"description":2988,"contributors":2989},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2768,2772],{"_uid":2769,"answer":2770,"question":2771,"component":669},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2773,"answer":2774,"question":2775,"component":669},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2777,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2789,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2778,"component":39,"meta_info":2786,"block_image":2787,"cover_image":2788,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2779,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2784,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2785,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2780,"component":118,"meta_info":2781,"meta_title":7,"block_image":2782,"cover_image":2783,"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":736,"content":2792},[2793,2798,2802,2807,2811,2816,2820,2846,2851,2855,2860,2864,2869,2873,2878,2891,2896,2909,2914,2918,2923,2927,2932,2936,2941,2945,2950,2954,2959],{"type":754,"attrs":2794,"content":2795},{"level":756},[2796],{"text":2797,"type":743},"Staying Safe While Exercising in the Cold",{"type":739,"content":2799},[2800],{"text":2801,"type":743},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":754,"attrs":2803,"content":2804},{"level":780},[2805],{"text":2806,"type":743},"Watch the Windchill",{"type":739,"content":2808},[2809],{"text":2810,"type":743},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":754,"attrs":2812,"content":2813},{"level":780},[2814],{"text":2815,"type":743},"Protect Your Extremities",{"type":739,"content":2817},[2818],{"text":2819,"type":743},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":785,"content":2821},[2822,2828,2834,2840],{"type":788,"content":2823},[2824],{"type":739,"content":2825},[2826],{"text":2827,"type":743},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":788,"content":2829},[2830],{"type":739,"content":2831},[2832],{"text":2833,"type":743},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":788,"content":2835},[2836],{"type":739,"content":2837},[2838],{"text":2839,"type":743},"Wear a hat or headband that covers your ears",{"type":788,"content":2841},[2842],{"type":739,"content":2843},[2844],{"text":2845,"type":743},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":754,"attrs":2847,"content":2848},{"level":780},[2849],{"text":2850,"type":743},"Wear Layers",{"type":739,"content":2852},[2853],{"text":2854,"type":743},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":754,"attrs":2856,"content":2857},{"level":780},[2858],{"text":2859,"type":743},"Don’t Forget Sunscreen",{"type":739,"content":2861},[2862],{"text":2863,"type":743},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":754,"attrs":2865,"content":2866},{"level":756},[2867],{"text":2868,"type":743},"Getting Motivated to Workout in the Cold ",{"type":739,"content":2870},[2871],{"text":2872,"type":743},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":754,"attrs":2874,"content":2875},{"level":780},[2876],{"text":2877,"type":743},"Invest in New Activewear",{"type":739,"content":2879},[2880,2882,2889],{"text":2881,"type":743},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2883,"type":743,"marks":2884},"new workout gear",[2885],{"type":828,"attrs":2886},{"href":2887,"uuid":48,"anchor":48,"custom":2888,"target":831,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2890,"type":743}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":754,"attrs":2892,"content":2893},{"level":780},[2894],{"text":2895,"type":743},"Find a Workout Buddy",{"type":739,"content":2897},[2898,2900,2907],{"text":2899,"type":743},"Accountability! Accountability! Accountability! Finding a ",{"text":2901,"type":743,"marks":2902},"workout buddy",[2903],{"type":828,"attrs":2904},{"href":2905,"uuid":48,"anchor":48,"custom":2906,"target":831,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2908,"type":743}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":754,"attrs":2910,"content":2911},{"level":780},[2912],{"text":2913,"type":743},"Benefits of Working Out in the Cold",{"type":739,"content":2915},[2916],{"text":2917,"type":743},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":754,"attrs":2919,"content":2920},{"level":780},[2921],{"text":2922,"type":743},"Combat Seasonal Affective Disorder",{"type":739,"content":2924},[2925],{"text":2926,"type":743},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":754,"attrs":2928,"content":2929},{"level":780},[2930],{"text":2931,"type":743},"Boost Your Immune System",{"type":739,"content":2933},[2934],{"text":2935,"type":743},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":754,"attrs":2937,"content":2938},{"level":780},[2939],{"text":2940,"type":743},"Diverse Training Options",{"type":739,"content":2942},[2943],{"text":2944,"type":743},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":754,"attrs":2946,"content":2947},{"level":780},[2948],{"text":2949,"type":743},"Burn More Calories",{"type":739,"content":2951},[2952],{"text":2953,"type":743},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":754,"attrs":2955,"content":2956},{"level":756},[2957],{"text":2958,"type":743},"Train Like a Fighter in the Cold",{"type":739,"content":2960},[2961,2963,2969],{"text":2962,"type":743},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1425,"type":743,"marks":2964},[2965,2968],{"type":828,"attrs":2966},{"href":1429,"uuid":48,"anchor":48,"custom":2967,"target":831,"linktype":13},{},{"type":1284},{"text":2970,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2972,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2977,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2973,"component":118,"meta_info":2974,"meta_title":7,"block_image":2975,"cover_image":2976,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2981,"title":2982,"plugin":43,"description":2983},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2985,"alt":2986,"name":7,"focus":7,"title":2986,"filename":2987,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1208],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1196,"created_at":2998,"published_at":2999,"updated_at":3000,"id":3001,"uuid":3002,"content":3003,"slug":1196,"full_slug":3024,"sort_by_date":48,"position":446,"tag_list":3025,"is_startpage":9,"parent_id":3026,"meta_data":48,"group_id":3027,"first_published_at":3028,"release_id":48,"lang":60,"path":7,"alternates":3029,"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":3004,"component":3005,"meta_info":3006,"custom_content_list":3008},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3007,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3009,3014,3019],{"_uid":3010,"label":3011,"value":3012,"dev_id":3013,"component":743},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3015,"label":3016,"value":3017,"dev_id":3018,"component":743},"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":3020,"label":3021,"value":3022,"dev_id":3023,"component":743},"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",[],1785892873556]