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Usually, you begin cooling down with a low intensity dynamic exercise to decrease your heart rate. Then you start stretching your muscles while the body is still warm. By the time you finish stretching, your heart rate and body temperature are lower, sweating is reduced, and you are ready to hit the shower!","What is a cool down routine?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"18fc3fc3-a69f-4264-aa7b-aca9e46fec20","Depending on the length and intensity of your training, it may take between 5 and 15 minutes to cool down after a workout. The length of your cool down also depends on the types of exercises you wish to include.","How long should you cool down after a workout?",{"_uid":676,"answer":677,"question":678,"component":670},"8adf7b99-f53a-4e7c-91c8-e2ad4851c346","Depending on your training, here are two typical cool down exercises you may see boxers do: 1. Shadowboxing - Different from punch combination drills and boxing workouts, a shadowboxing cool down is more of a slowly guided and practiced movement routine. Start with 1-2 rounds of low-intensity, very slow shadowboxing in front of a mirror. Your heart rate goes down, while you're doing something that's never boring and is actually beneficial to your technique, not just a cool down. 2. Static Stretching - End your workout with static stretching exercises for your arms, back, core, and legs. Your muscles will recover easier and faster if you end your workout with stretching. Many boxers include stretching in both their warm up and cool down routines.","What is a good cool down after exercise?",{"_uid":680,"answer":681,"question":682,"component":670},"f0012cec-83c7-47cb-afb7-cc408775f6b4","Boxing is a workout for your whole body, so you should aim to stretch all of the large muscle groups as well. During a cool down, you want to perform static stretching exercises. Check out our article for ideas for stretching exercises.","What are good cool down stretches?",{"_uid":684,"answer":685,"question":686,"component":670},"4be01b05-4602-43cf-9099-2e1d5f68a471","Stretching during your cool down improves the blood circulation through your body, lessening the time for recovery after a workout. The tissue that gets better circulation recovers easier and faster. Stretching also increases mobility, and when done prior to workout, helps to protect you from injury. Tendons and ligaments don't stretch, so by stretching the muscles they connect to, you avoid injuries to connective tissue and joints. One other effect of stretching after a workout is that you will feel more loose and mobile for your next workout. When you train intensively (every day, or more than once a day) you have to make sure you aren’t overtraining and susceptible to any injuries. Without a proper cool down and not properly recovering, if injured, you may have to stop training completely.","How does stretching in a cool down aid recovery from exercise?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,735,739,745,749,753,757,760,764,768,774,778,783,787,791,795,799,821,846,850,855,875,880,900,905,909,935,940,966,971,991,996,1000,1025,1030,1056,1061,1081,1086,1111,1116,1136,1141,1166,1182,1186,1190,1194,1198,1202,1207],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Performing a cool down routine at the end of your boxing workout is important. Just like you warm up your body before a workout, you need to cool it down to finish afterward.","text",{"type":730,"content":736},[737],{"text":738,"type":734},"The cool down is that final crucial step to any workout. It serves to lower your heart rate, lower your body temperature, and stretch your body to reduce inflammation and soreness.",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":669,"type":734},{"type":730,"content":746},[747],{"text":748,"type":734},"A cool down routine is a sequence of exercises to help your body safely exit training mode.",{"type":730,"content":750},[751],{"text":752,"type":734},"Usually, you begin cooling down with a low intensity dynamic exercise to decrease your heart rate. Then you start stretching your muscles while the body is still warm. By the time you finish stretching, your heart rate and body temperature are lower, sweating is reduced, and you are ready to hit the shower!",{"type":740,"attrs":754,"content":755},{"level":742},[756],{"text":674,"type":734},{"type":730,"content":758},[759],{"text":673,"type":734},{"type":740,"attrs":761,"content":762},{"level":742},[763],{"text":678,"type":734},{"type":730,"content":765},[766],{"text":767,"type":734},"Depending on your training, here are two typical cool down exercises you may see boxers do:",{"type":740,"attrs":769,"content":771},{"level":770},3,[772],{"text":773,"type":734},"Shadowboxing",{"type":730,"content":775},[776],{"text":777,"type":734},"Different from punch combination drills and boxing workouts, a shadowboxing cool down is more of a slowly guided and practiced movement routine. Start with 1-2 rounds of low-intensity, very slow shadowboxing in front of a mirror. Your heart rate goes down, while you're doing something that's never boring and is actually beneficial to your technique, not just a cool down.",{"type":740,"attrs":779,"content":780},{"level":770},[781],{"text":782,"type":734},"Static Stretching",{"type":730,"content":784},[785],{"text":786,"type":734},"End your workout with static stretching exercises for your arms, back, core, and legs. Your muscles will recover easier and faster if you end your workout with stretching. Many boxers include stretching in both their warm up and cool down routines.",{"type":740,"attrs":788,"content":789},{"level":742},[790],{"text":682,"type":734},{"type":730,"content":792},[793],{"text":794,"type":734},"Boxing is a workout for your whole body, so you should aim to stretch all of the large muscle groups as well. During a cool down, you want to perform static stretching exercises.",{"type":730,"content":796},[797],{"text":798,"type":734},"Here is how a typical static stretch works:",{"type":800,"content":801},"bullet_list",[802,809,815],{"type":803,"content":804},"list_item",[805],{"type":730,"content":806},[807],{"text":808,"type":734},"Extend a specific muscle until you reach the maximal point where you feel comfortable (and maybe a tiny bit beyond that point)",{"type":803,"content":810},[811],{"type":730,"content":812},[813],{"text":814,"type":734},"Hold the position for 5 to 20 seconds",{"type":803,"content":816},[817],{"type":730,"content":818},[819],{"text":820,"type":734},"Release",{"type":730,"content":822},[823,825,831,839,844],{"text":824,"type":734},"Check this ",{"text":826,"type":734,"marks":827}," ",[828],{"type":829,"attrs":830},"styled",{"class":7},{"text":832,"type":734,"marks":833},"video",[834],{"type":835,"attrs":836},"link",{"href":837,"uuid":48,"anchor":48,"target":838,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY","_blank",{"text":840,"type":734,"marks":841},"  ",[842],{"type":829,"attrs":843},{"class":7},{"text":845,"type":734},"by FightCamp trainer Shanie \"Smash\" Rusth for a great static stretching routine.",{"type":730,"content":847},[848],{"text":849,"type":734},"Here are some of the typical cool down stretches you want to do:",{"type":740,"attrs":851,"content":852},{"level":770},[853],{"text":854,"type":734},"Shoulder Pull",{"type":800,"content":856},[857,863,869],{"type":803,"content":858},[859],{"type":730,"content":860},[861],{"text":862,"type":734},"Take your right arm and pull it across your chest with your left arm",{"type":803,"content":864},[865],{"type":730,"content":866},[867],{"text":868,"type":734},"Hold your right arm and hold for at least 20 seconds",{"type":803,"content":870},[871],{"type":730,"content":872},[873],{"text":874,"type":734},"Switch arms and hold for another 20 seconds",{"type":740,"attrs":876,"content":877},{"level":770},[878],{"text":879,"type":734},"Tricep Pull",{"type":800,"content":881},[882,888,894],{"type":803,"content":883},[884],{"type":730,"content":885},[886],{"text":887,"type":734},"Pull your right arm behind your head so that your right elbow is pointed towards the sky",{"type":803,"content":889},[890],{"type":730,"content":891},[892],{"text":893,"type":734},"Keep your arm in place with your left arm",{"type":803,"content":895},[896],{"type":730,"content":897},[898],{"text":899,"type":734},"Release after 20 seconds and switch to your left arm",{"type":740,"attrs":901,"content":902},{"level":770},[903],{"text":904,"type":734},"Chest Pull",{"type":730,"content":906},[907],{"text":908,"type":734},"As a note, this next stretch works best if you have a boxing punching bag, but a wall will also help you perform this stretch if you do not:",{"type":800,"content":910},[911,917,923,929],{"type":803,"content":912},[913],{"type":730,"content":914},[915],{"text":916,"type":734},"Position yourself so that your bag or wall is directly next to the right side of your body",{"type":803,"content":918},[919],{"type":730,"content":920},[921],{"text":922,"type":734},"Lift your right arm out to the side and grab onto the wall or bag",{"type":803,"content":924},[925],{"type":730,"content":926},[927],{"text":928,"type":734},"Without releasing, slowly tilt your body away from your arm and feel the stretch in your right pectoral muscle and bicep",{"type":803,"content":930},[931],{"type":730,"content":932},[933],{"text":934,"type":734},"Hold for at least 20 seconds and switch arms",{"type":740,"attrs":936,"content":937},{"level":770},[938],{"text":939,"type":734},"Standing Quad Pull",{"type":800,"content":941},[942,948,954,960],{"type":803,"content":943},[944],{"type":730,"content":945},[946],{"text":947,"type":734},"From a standing position, lift and bend your right leg backward at the knee",{"type":803,"content":949},[950],{"type":730,"content":951},[952],{"text":953,"type":734},"Grab your right foot behind you with your right hand and pull your leg slightly to stretch",{"type":803,"content":955},[956],{"type":730,"content":957},[958],{"text":959,"type":734},"Hold for 20 seconds and switch legs",{"type":803,"content":961},[962],{"type":730,"content":963},[964],{"text":965,"type":734},"Feel free to use a bag or wall to balance yourself for this stretch.",{"type":740,"attrs":967,"content":968},{"level":770},[969],{"text":970,"type":734},"Knee To Chest Pull",{"type":800,"content":972},[973,979,985],{"type":803,"content":974},[975],{"type":730,"content":976},[977],{"text":978,"type":734},"Lift your right leg again, but bend your leg up towards your chest and grab your knee with both your hands",{"type":803,"content":980},[981],{"type":730,"content":982},[983],{"text":984,"type":734},"Pull your leg as close to your chest as possible and hold for 20 seconds",{"type":803,"content":986},[987],{"type":730,"content":988},[989],{"text":990,"type":734},"Switch legs and perform the same movement",{"type":740,"attrs":992,"content":993},{"level":770},[994],{"text":995,"type":734},"Standing Open Hip Stretch",{"type":730,"content":997},[998],{"text":999,"type":734},"For beginners, it’s best to have a bag or wall next to you to balance:",{"type":800,"content":1001},[1002,1008,1014,1020],{"type":803,"content":1003},[1004],{"type":730,"content":1005},[1006],{"text":1007,"type":734},"Lift your right leg up and bend at your knee",{"type":803,"content":1009},[1010],{"type":730,"content":1011},[1012],{"text":1013,"type":734},"Grab your right leg with both your hands along your shin and open your hip so that your shin is perpendicular to your body",{"type":803,"content":1015},[1016],{"type":730,"content":1017},[1018],{"text":1019,"type":734},"Gently pull your shin toward you feeling the stretch across your hip",{"type":803,"content":1021},[1022],{"type":730,"content":1023},[1024],{"text":959,"type":734},{"type":740,"attrs":1026,"content":1027},{"level":770},[1028],{"text":1029,"type":734},"Hands To The Floor",{"type":800,"content":1031},[1032,1038,1044,1050],{"type":803,"content":1033},[1034],{"type":730,"content":1035},[1036],{"text":1037,"type":734},"From a standing position, spread both your legs about 2-3x shoulder-width apart",{"type":803,"content":1039},[1040],{"type":730,"content":1041},[1042],{"text":1043,"type":734},"Bend at your waist until your hands are planted firmly on the ground",{"type":803,"content":1045},[1046],{"type":730,"content":1047},[1048],{"text":1049,"type":734},"Let gravity pull you down, and then lean towards your right leg, grabbing at your calf",{"type":803,"content":1051},[1052],{"type":730,"content":1053},[1054],{"text":1055,"type":734},"Hold for about 20 seconds and lean towards your left side and repeat the hold",{"type":740,"attrs":1057,"content":1058},{"level":770},[1059],{"text":1060,"type":734},"Butterfly",{"type":800,"content":1062},[1063,1069,1075],{"type":803,"content":1064},[1065],{"type":730,"content":1066},[1067],{"text":1068,"type":734},"Sit down on the ground and bring the bottoms of your feet together, so that your legs are pointing out to the side",{"type":803,"content":1070},[1071],{"type":730,"content":1072},[1073],{"text":1074,"type":734},"Bend forward at the waist and aim to get your head as close to your toes as possible--keep your back as flat as possible to reduce strain",{"type":803,"content":1076},[1077],{"type":730,"content":1078},[1079],{"text":1080,"type":734},"Hold for 20 seconds and release",{"type":740,"attrs":1082,"content":1083},{"level":770},[1084],{"text":1085,"type":734},"One Leg In, One Leg Out",{"type":800,"content":1087},[1088,1094,1100,1106],{"type":803,"content":1089},[1090],{"type":730,"content":1091},[1092],{"text":1093,"type":734},"From a sitting position, extend your right leg out in front of you",{"type":803,"content":1095},[1096],{"type":730,"content":1097},[1098],{"text":1099,"type":734},"Pull your left foot inward against your right thigh",{"type":803,"content":1101},[1102],{"type":730,"content":1103},[1104],{"text":1105,"type":734},"Bend forward and try to reach as far as you can toward your right toes",{"type":803,"content":1107},[1108],{"type":730,"content":1109},[1110],{"text":959,"type":734},{"type":740,"attrs":1112,"content":1113},{"level":770},[1114],{"text":1115,"type":734},"Reach For Your Toes",{"type":800,"content":1117},[1118,1124,1130],{"type":803,"content":1119},[1120],{"type":730,"content":1121},[1122],{"text":1123,"type":734},"Sit down and extend both of your legs out in front of you",{"type":803,"content":1125},[1126],{"type":730,"content":1127},[1128],{"text":1129,"type":734},"Bend at your waist and reach as far forward as you can toward your toes",{"type":803,"content":1131},[1132],{"type":730,"content":1133},[1134],{"text":1135,"type":734},"Remember to breathe and hold this stretch for at least 20 seconds",{"type":740,"attrs":1137,"content":1138},{"level":770},[1139],{"text":1140,"type":734},"Child's Pose",{"type":800,"content":1142},[1143,1149,1155,1161],{"type":803,"content":1144},[1145],{"type":730,"content":1146},[1147],{"text":1148,"type":734},"Start this stretch from all fours as if you were about to go into a push-up position",{"type":803,"content":1150},[1151],{"type":730,"content":1152},[1153],{"text":1154,"type":734},"Without moving your hands from their position, sit back and try to get your glutes as close as possible to the heels of your feet",{"type":803,"content":1156},[1157],{"type":730,"content":1158},[1159],{"text":1160,"type":734},"From this position, try to crawl forward with your fingertips without lifting your glutes or legs",{"type":803,"content":1162},[1163],{"type":730,"content":1164},[1165],{"text":1080,"type":734},{"type":730,"content":1167},[1168,1170,1174,1180],{"text":1169,"type":734},"For ideas on stretching for both, warm-up and cool down - check this ",{"text":826,"type":734,"marks":1171},[1172],{"type":829,"attrs":1173},{"class":7},{"text":1175,"type":734,"marks":1176},"article",[1177],{"type":835,"attrs":1178},{"href":1179,"uuid":48,"anchor":48,"target":838,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches",{"text":1181,"type":734},".",{"type":740,"attrs":1183,"content":1184},{"level":742},[1185],{"text":686,"type":734},{"type":730,"content":1187},[1188],{"text":1189,"type":734},"Stretching during your cool down improves the blood circulation through your body, lessening the time for recovery after a workout. The tissue that gets better circulation recovers easier and faster.",{"type":730,"content":1191},[1192],{"text":1193,"type":734},"Stretching also increases mobility, and when done prior to workout, helps to protect you from injury. Tendons and ligaments don't stretch, so by stretching the muscles they connect to, you avoid injuries to connective tissue and joints.",{"type":730,"content":1195},[1196],{"text":1197,"type":734},"One other effect of stretching after a workout is that you will feel more loose and mobile for your next workout. When you train intensively (every day, or more than once a day) you have to make sure you aren’t overtraining and susceptible to any injuries. Without a proper cool down and not properly recovering, if injured, you may have to stop training completely.",{"type":730,"content":1199},[1200],{"text":1201,"type":734},"As you can see, a cool down routine is vital to any training program, especially a boxing workout. It will bring your heart rate down, lower your body temperature, reduce sweating, and most importantly, lead to faster recovery.",{"type":740,"attrs":1203,"content":1204},{"level":770},[1205],{"text":1206,"type":734},"Related Articles",{"type":730,"content":1208},[1209,1214,1216],{"text":1210,"type":734,"marks":1211},"Six (6) Dynamic and Static At-Home Boxing Stretches",[1212],{"type":835,"attrs":1213},{"href":1179,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1215},"hard_break",{"text":1217,"type":734,"marks":1218},"8-Minute Cool Down Static Stretching Routine For Boxing",[1219],{"type":835,"attrs":1220},{"href":1221,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1223,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1224,"component":118,"meta_info":1225,"meta_title":7,"block_image":1226,"cover_image":1227,"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},[],[],"2021-04-16 00:00",{"_uid":1232,"title":657,"plugin":43,"description":1233},"caadf3c0-3cf9-4e45-bc30-4af7b8e15730","Spending 10-15 min cooling down after a boxing workout will help your body recover and will alleviate soreness the next day. Here is how boxers cool down...",{"id":1235,"alt":657,"name":7,"focus":48,"title":657,"filename":1236,"copyright":7,"fieldtype":50},3375040,"https://a.storyblok.com/f/115220/2400x990/e5a4d46f18/why-you-should-cool-down-after-a-boxing-workout.jpg",[],"why-you-should-cool-down-after-a-boxing-workout","blogs/why-you-should-cool-down-after-a-boxing-workout",-850,[],60887917,"f2804f79-2336-47e4-8a27-58c0f7ee273f","2021-04-16T02:46:00.000Z",[],["Reactive",1247],[1248,1548,1960,2282,2705,2972],{"name":1249,"created_at":1250,"published_at":1251,"updated_at":1252,"id":1253,"uuid":1254,"content":1255,"slug":1539,"full_slug":1540,"sort_by_date":48,"position":1541,"tag_list":1542,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":1544,"first_published_at":1545,"release_id":48,"lang":60,"path":1546,"alternates":1547,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1256,"faqs":1257,"title":1270,"topic":1271,"author":1286,"content":1287,"category":1520,"schedule":1528,"component":1175,"meta_info":1529,"cover_image":1533,"description":1537,"contributors":1538},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1258,1262,1266],{"_uid":1259,"answer":1260,"question":1261,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1263,"answer":1264,"question":1265,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1267,"answer":1268,"question":1269,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1272,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1284,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1273,"component":39,"meta_info":1281,"block_image":1282,"cover_image":1283,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1274,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1279,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1275,"component":118,"meta_info":1276,"meta_title":7,"block_image":1277,"cover_image":1278,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1288},[1289,1293,1298,1313,1328,1333,1353,1357,1362,1379,1383,1403,1407,1412,1427,1431,1436,1460,1465,1479,1483,1497,1502,1516],{"type":730,"content":1290},[1291],{"text":1292,"type":734},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":740,"attrs":1294,"content":1295},{"level":742},[1296],{"text":1297,"type":734},"Floyd “Money” Mayweather Jr.",{"type":1299,"attrs":1300},"blok",{"id":1301,"body":1302},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1303],{"url":1304,"_uid":1306,"image":1307,"component":1311,"copyright_details":1312},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1308,"alt":1309,"name":7,"focus":7,"title":1309,"filename":1310,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":730,"content":1314},[1315,1317,1326],{"text":1316,"type":734},"Regarded as the best technical boxer of this age, ",{"text":1318,"type":734,"marks":1319},"Floyd Mayweather Jr.",[1320,1324],{"type":835,"attrs":1321},{"href":1322,"uuid":48,"anchor":48,"custom":1323,"target":838,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1325},"underline",{"text":1327,"type":734}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":740,"attrs":1329,"content":1330},{"level":770},[1331],{"text":1332,"type":734},"The Philly Shell",{"type":800,"content":1334},[1335,1341,1347],{"type":803,"content":1336},[1337],{"type":730,"content":1338},[1339],{"text":1340,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":803,"content":1342},[1343],{"type":730,"content":1344},[1345],{"text":1346,"type":734},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":803,"content":1348},[1349],{"type":730,"content":1350},[1351],{"text":1352,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":1354},[1355],{"text":1356,"type":734},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":740,"attrs":1358,"content":1359},{"level":742},[1360],{"text":1361,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":1299,"attrs":1363},{"id":1301,"body":1364},[1365],{"url":1366,"_uid":1367,"image":1368,"component":1311,"copyright_details":1372},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1369,"alt":1370,"name":7,"focus":7,"title":1370,"filename":1371,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1373],{"_uid":1374,"link":1375,"title":1377,"component":1378},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1376,"target":838,"linktype":13,"fieldtype":14,"cached_url":1376},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":730,"content":1380},[1381],{"text":1382,"type":734},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":800,"content":1384},[1385,1391,1397],{"type":803,"content":1386},[1387],{"type":730,"content":1388},[1389],{"text":1390,"type":734},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":803,"content":1392},[1393],{"type":730,"content":1394},[1395],{"text":1396,"type":734},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":803,"content":1398},[1399],{"type":730,"content":1400},[1401],{"text":1402,"type":734},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":730,"content":1404},[1405],{"text":1406,"type":734},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":740,"attrs":1408,"content":1409},{"level":742},[1410],{"text":1411,"type":734},"Muhammad Ali",{"type":1299,"attrs":1413},{"id":1301,"body":1414},[1415],{"url":1416,"_uid":1417,"image":1418,"component":1311,"copyright_details":1421},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1419,"alt":1309,"name":7,"focus":7,"title":1309,"filename":1420,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1422],{"_uid":1423,"link":1424,"title":1426,"component":1378},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1425,"target":838,"linktype":13,"fieldtype":14,"cached_url":1425},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":1428},[1429],{"text":1430,"type":734},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":740,"attrs":1432,"content":1433},{"level":770},[1434],{"text":1435,"type":734},"The Ali Shuffle",{"type":800,"content":1437},[1438,1454],{"type":803,"content":1439},[1440],{"type":730,"content":1441},[1442,1444,1452],{"text":1443,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1445,"type":734,"marks":1446},"To do the Ali Shuffle",[1447,1451],{"type":835,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"custom":1450,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1325},{"text":1453,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":803,"content":1455},[1456],{"type":730,"content":1457},[1458],{"text":1459,"type":734},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":740,"attrs":1461,"content":1462},{"level":770},[1463],{"text":1464,"type":734},"The Rope a Dope",{"type":800,"content":1466},[1467,1473],{"type":803,"content":1468},[1469],{"type":730,"content":1470},[1471],{"text":1472,"type":734},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":803,"content":1474},[1475],{"type":730,"content":1476},[1477],{"text":1478,"type":734},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":730,"content":1480},[1481],{"text":1482,"type":734},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":730,"content":1484},[1485,1487,1495],{"text":1486,"type":734},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1488,"type":734,"marks":1489},"FightCamp Community",[1490,1494],{"type":835,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":838,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1325},{"text":1496,"type":734},"!",{"type":740,"attrs":1498,"content":1499},{"level":742},[1500],{"text":1501,"type":734},"Train Like a Fighter",{"type":730,"content":1503},[1504,1506,1514],{"text":1505,"type":734},"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":1507,"type":734,"marks":1508},"FightCamp",[1509,1513],{"type":835,"attrs":1510},{"href":1511,"uuid":48,"anchor":48,"custom":1512,"target":838,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1325},{"text":1515,"type":734}," 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":730,"content":1517},[1518],{"text":1519,"type":734},"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":1521,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1526,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1527,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1522,"component":118,"meta_info":1523,"meta_title":7,"block_image":1524,"cover_image":1525,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1530,"title":1531,"plugin":43,"description":1532},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1534,"alt":1535,"name":7,"focus":7,"title":1535,"filename":1536,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1543],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z","training/{{story.slug}}",[],{"name":1549,"created_at":1550,"published_at":1551,"updated_at":1552,"id":1553,"uuid":1554,"content":1555,"slug":1954,"full_slug":1955,"sort_by_date":48,"position":1956,"tag_list":1957,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":1958,"first_published_at":1551,"release_id":48,"lang":60,"path":1546,"alternates":1959,"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":1556,"faqs":1557,"title":1549,"topic":1566,"author":1581,"content":1582,"category":1935,"schedule":1943,"component":1175,"meta_info":1944,"cover_image":1948,"description":1952,"contributors":1953},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1558,1562],{"_uid":1559,"answer":1560,"question":1561,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1563,"answer":1564,"question":1565,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1567,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1579,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1580,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1568,"component":39,"meta_info":1576,"block_image":1577,"cover_image":1578,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1569,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1574,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1575,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1570,"component":118,"meta_info":1571,"meta_title":7,"block_image":1572,"cover_image":1573,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":727,"content":1583},[1584,1589,1603,1617,1622,1626,1631,1635,1673,1677,1682,1686,1690,1695,1699,1704,1718,1722,1742,1747,1751,1755,1813,1818,1822,1826,1852,1865,1870,1874,1878,1905,1909,1914,1918,1922,1932],{"type":740,"attrs":1585,"content":1586},{"level":742},[1587],{"text":1588,"type":734},"How to Stay Motivated to Work Out",{"type":730,"content":1590},[1591,1593,1601],{"text":1592,"type":734},"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":1594,"type":734,"marks":1595},"New Year’s Resolutions",[1596,1600],{"type":835,"attrs":1597},{"href":1598,"uuid":48,"anchor":48,"custom":1599,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1325},{"text":1602,"type":734},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":730,"content":1604},[1605,1607,1615],{"text":1606,"type":734},"But what happens if you're looking for motivation to work out in the ",{"text":1608,"type":734,"marks":1609},"middle of summer",[1610,1614],{"type":835,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1325},{"text":1616,"type":734}," 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":740,"attrs":1618,"content":1619},{"level":742},[1620],{"text":1621,"type":734},"Motivation vs. Determination",{"type":730,"content":1623},[1624],{"text":1625,"type":734},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":740,"attrs":1627,"content":1628},{"level":770},[1629],{"text":1630,"type":734},"Motivation",{"type":730,"content":1632},[1633],{"text":1634,"type":734},"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":800,"content":1636},[1637,1643,1649,1655,1661,1667],{"type":803,"content":1638},[1639],{"type":730,"content":1640},[1641],{"text":1642,"type":734},"Movies",{"type":803,"content":1644},[1645],{"type":730,"content":1646},[1647],{"text":1648,"type":734},"Books",{"type":803,"content":1650},[1651],{"type":730,"content":1652},[1653],{"text":1654,"type":734},"Quotes",{"type":803,"content":1656},[1657],{"type":730,"content":1658},[1659],{"text":1660,"type":734},"Speeches",{"type":803,"content":1662},[1663],{"type":730,"content":1664},[1665],{"text":1666,"type":734},"Social media posts",{"type":803,"content":1668},[1669],{"type":730,"content":1670},[1671],{"text":1672,"type":734},"Success stories",{"type":730,"content":1674},[1675],{"text":1676,"type":734},"These are things that essentially make you want to start something, like a workout.",{"type":740,"attrs":1678,"content":1679},{"level":770},[1680],{"text":1681,"type":734},"Determination",{"type":730,"content":1683},[1684],{"text":1685,"type":734},"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":730,"content":1687},[1688],{"text":1689,"type":734},"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":740,"attrs":1691,"content":1692},{"level":742},[1693],{"text":1694,"type":734},"Finding That Drive",{"type":730,"content":1696},[1697],{"text":1698,"type":734},"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":740,"attrs":1700,"content":1701},{"level":770},[1702],{"text":1703,"type":734},"Working Out at Home",{"type":730,"content":1705},[1706,1708,1716],{"text":1707,"type":734},"The wonderful thing about ",{"text":1709,"type":734,"marks":1710},"working out from home",[1711,1715],{"type":835,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"custom":1714,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1325},{"text":1717,"type":734}," 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":730,"content":1719},[1720],{"text":1721,"type":734},"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":800,"content":1723},[1724,1730,1736],{"type":803,"content":1725},[1726],{"type":730,"content":1727},[1728],{"text":1729,"type":734},"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":803,"content":1731},[1732],{"type":730,"content":1733},[1734],{"text":1735,"type":734},"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":803,"content":1737},[1738],{"type":730,"content":1739},[1740],{"text":1741,"type":734},"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":740,"attrs":1743,"content":1744},{"level":770},[1745],{"text":1746,"type":734},"Staying Committed to Exercising Daily",{"type":730,"content":1748},[1749],{"text":1750,"type":734},"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":730,"content":1752},[1753],{"text":1754,"type":734},"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":800,"content":1756},[1757,1763,1769,1775,1787,1801],{"type":803,"content":1758},[1759],{"type":730,"content":1760},[1761],{"text":1762,"type":734},"Outdoor walks/hikes in nature",{"type":803,"content":1764},[1765],{"type":730,"content":1766},[1767],{"text":1768,"type":734},"Easy pace swims",{"type":803,"content":1770},[1771],{"type":730,"content":1772},[1773],{"text":1774,"type":734},"Sauna sessions",{"type":803,"content":1776},[1777],{"type":730,"content":1778},[1779],{"text":1780,"type":734,"marks":1781},"Low-intensity yoga",[1782,1786],{"type":835,"attrs":1783},{"href":1784,"uuid":48,"anchor":48,"custom":1785,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1325},{"type":803,"content":1788},[1789],{"type":730,"content":1790},[1791,1799],{"text":1792,"type":734,"marks":1793},"Mobility work",[1794,1798],{"type":835,"attrs":1795},{"href":1796,"uuid":48,"anchor":48,"custom":1797,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1325},{"text":1800,"type":734}," ",{"type":803,"content":1802},[1803],{"type":730,"content":1804},[1805],{"text":1806,"type":734,"marks":1807},"Stretching",[1808,1812],{"type":835,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"custom":1811,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1325},{"type":740,"attrs":1814,"content":1815},{"level":770},[1816],{"text":1817,"type":734},"Morning Workouts Before Starting the Day",{"type":730,"content":1819},[1820],{"text":1821,"type":734},"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":730,"content":1823},[1824],{"text":1825,"type":734},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":800,"content":1827},[1828,1834,1840,1846],{"type":803,"content":1829},[1830],{"type":730,"content":1831},[1832],{"text":1833,"type":734},"Turning off electronics the last hour",{"type":803,"content":1835},[1836],{"type":730,"content":1837},[1838],{"text":1839,"type":734},"Sleeping in a blacked-out environment",{"type":803,"content":1841},[1842],{"type":730,"content":1843},[1844],{"text":1845,"type":734},"Getting to bed at the same time each night",{"type":803,"content":1847},[1848],{"type":730,"content":1849},[1850],{"text":1851,"type":734},"Set out your workout clothes the night before",{"type":730,"content":1853},[1854,1856,1864],{"text":1855,"type":734},"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":1857,"type":734,"marks":1858},"H.I.I.T. session",[1859,1863],{"type":835,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"custom":1862,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1325},{"text":1181,"type":734},{"type":740,"attrs":1866,"content":1867},{"level":770},[1868],{"text":1869,"type":734},"End-of-Day Workouts",{"type":730,"content":1871},[1872],{"text":1873,"type":734},"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":730,"content":1875},[1876],{"text":1877,"type":734},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":800,"content":1879},[1880,1893,1899],{"type":803,"content":1881},[1882],{"type":730,"content":1883},[1884,1886,1891],{"text":1885,"type":734},"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":1887,"type":734,"marks":1888},"“why” ",[1889],{"type":1890},"italic",{"text":1892,"type":734},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":803,"content":1894},[1895],{"type":730,"content":1896},[1897],{"text":1898,"type":734},"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":803,"content":1900},[1901],{"type":730,"content":1902},[1903],{"text":1904,"type":734},"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":730,"content":1906},[1907],{"text":1908,"type":734},"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":740,"attrs":1910,"content":1911},{"level":742},[1912],{"text":1913,"type":734},"Plan Then Execute",{"type":730,"content":1915},[1916],{"text":1917,"type":734},"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":740,"attrs":1919,"content":1920},{"level":742},[1921],{"text":1501,"type":734},{"type":730,"content":1923},[1924,1925,1931],{"text":1505,"type":734},{"text":1507,"type":734,"marks":1926},[1927,1930],{"type":835,"attrs":1928},{"href":1511,"uuid":48,"anchor":48,"custom":1929,"target":838,"linktype":13},{},{"type":1325},{"text":1515,"type":734},{"type":730,"content":1933},[1934],{"text":1519,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1936,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1941,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1937,"component":118,"meta_info":1938,"meta_title":7,"block_image":1939,"cover_image":1940,"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":1945,"title":1946,"plugin":43,"description":1947},"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":1949,"alt":1950,"name":7,"focus":7,"title":1950,"filename":1951,"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,[1543],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1961,"created_at":1962,"published_at":1963,"updated_at":1964,"id":1965,"uuid":1966,"content":1967,"slug":2276,"full_slug":2277,"sort_by_date":48,"position":2278,"tag_list":2279,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2280,"first_published_at":1963,"release_id":48,"lang":60,"path":1546,"alternates":2281,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1968,"faqs":1969,"title":1961,"topic":2002,"author":2017,"content":2018,"category":2258,"schedule":2266,"component":1175,"meta_info":2267,"cover_image":2271,"description":2270,"contributors":2275},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1970,1974,1978,1982,1986,1990,1994,1998],{"_uid":1971,"answer":1972,"question":1973,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1975,"answer":1976,"question":1977,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1979,"answer":1980,"question":1981,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1983,"answer":1984,"question":1985,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1987,"answer":1988,"question":1989,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1991,"answer":1992,"question":1993,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1995,"answer":1996,"question":1997,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1999,"answer":2000,"question":2001,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2003,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2015,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2004,"component":39,"meta_info":2012,"block_image":2013,"cover_image":2014,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2005,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2006,"component":118,"meta_info":2007,"meta_title":7,"block_image":2008,"cover_image":2009,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2019},[2020,2040,2044,2048,2053,2057,2069,2089,2093,2103,2106,2111,2122,2142,2147,2157,2185,2190,2200,2212,2217,2243,2247,2255],{"type":730,"content":2021},[2022,2024,2030,2032,2038],{"text":2023,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2025,"type":734,"marks":2026},"over two hours each day",[2027],{"type":835,"attrs":2028},{"href":2029,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2031,"type":734}," on social media. The ",{"text":2033,"type":734,"marks":2034},"CDC",[2035],{"type":835,"attrs":2036},{"href":2037,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2039,"type":734}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":730,"content":2041},[2042],{"text":2043,"type":734},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":730,"content":2045},[2046],{"text":2047,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":740,"attrs":2049,"content":2050},{"level":742},[2051],{"text":2052,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":740,"attrs":2054,"content":2055},{"level":770},[2056],{"text":1981,"type":734},{"type":1299,"attrs":2058},{"id":2059,"body":2060},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2061],{"url":2062,"_uid":2063,"image":2064,"component":1311,"copyright_details":2068},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2065,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2067,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":2070},[2071,2073,2079,2081,2087],{"text":2072,"type":734},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2074,"type":734,"marks":2075},"heavy bag",[2076],{"type":835,"attrs":2077},{"href":2078,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2080,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2082,"type":734,"marks":2083},"fantastic shape",[2084],{"type":835,"attrs":2085},{"href":2086,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2088,"type":734},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":740,"attrs":2090,"content":2091},{"level":770},[2092],{"text":1985,"type":734},{"type":1299,"attrs":2094},{"id":2059,"body":2095},[2096],{"url":2097,"_uid":2098,"image":2099,"component":1311,"copyright_details":2102},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2100,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2101,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":730,"content":2104},[2105],{"text":1984,"type":734},{"type":740,"attrs":2107,"content":2108},{"level":770},[2109],{"text":2110,"type":734},"Stress Relief",{"type":1299,"attrs":2112},{"id":2059,"body":2113},[2114],{"url":2115,"_uid":2116,"image":2117,"component":1311,"copyright_details":2121},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2118,"alt":2119,"name":7,"focus":48,"title":2119,"filename":2120,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":730,"content":2123},[2124,2126,2132,2134,2140],{"text":2125,"type":734},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2127,"type":734,"marks":2128},"unleashing that stress",[2129],{"type":835,"attrs":2130},{"href":2131,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2133,"type":734}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2135,"type":734,"marks":2136},"safe and healthy outlet",[2137],{"type":835,"attrs":2138},{"href":2139,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2141,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":740,"attrs":2143,"content":2144},{"level":770},[2145],{"text":2146,"type":734},"Mental Wellness",{"type":1299,"attrs":2148},{"id":2059,"body":2149},[2150],{"url":2151,"_uid":2152,"image":2153,"component":1311,"copyright_details":2156},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2154,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2155,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":2158},[2159,2161,2167,2169,2175,2177,2183],{"text":2160,"type":734},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2162,"type":734,"marks":2163},"prevent age-related cognitive decline",[2164],{"type":835,"attrs":2165},{"href":2166,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2168,"type":734},". Studies have also shown that as little as ",{"text":2170,"type":734,"marks":2171},"15 minutes per day",[2172],{"type":835,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2176,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2178,"type":734,"marks":2179},"regulate your emotional well-being",[2180],{"type":835,"attrs":2181},{"href":2182,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2184,"type":734}," over time with consistent workouts.",{"type":740,"attrs":2186,"content":2187},{"level":770},[2188],{"text":2189,"type":734},"Convenience",{"type":1299,"attrs":2191},{"id":2059,"body":2192},[2193],{"url":2194,"_uid":2195,"image":2196,"component":1311,"copyright_details":2199},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2197,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2198,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":2201},[2202,2204,2210],{"text":2203,"type":734},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2205,"type":734,"marks":2206},"boxing training at home",[2207],{"type":835,"attrs":2208},{"href":2209,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2211,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":740,"attrs":2213,"content":2214},{"level":742},[2215],{"text":2216,"type":734},"30-Minute Throwdown",{"type":730,"content":2218},[2219,2221,2227,2229,2234,2236,2241],{"text":2220,"type":734},"You can start getting all the benefits of ",{"text":2222,"type":734,"marks":2223},"boxing at home",[2224],{"type":835,"attrs":2225},{"href":2226,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2228,"type":734}," with no equipment at all. ",{"text":773,"type":734,"marks":2230},[2231],{"type":835,"attrs":2232},{"href":2233,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2235,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2074,"type":734,"marks":2237},[2238],{"type":835,"attrs":2239},{"href":2240,"uuid":48,"anchor":48,"target":838,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2242,"type":734}," to your home gym can be life-changing.",{"type":740,"attrs":2244,"content":2245},{"level":742},[2246],{"text":1501,"type":734},{"type":730,"content":2248},[2249,2250,2254],{"text":1505,"type":734},{"text":1507,"type":734,"marks":2251},[2252],{"type":835,"attrs":2253},{"href":1511,"uuid":48,"anchor":48,"target":838,"linktype":13},{"text":1515,"type":734},{"type":730,"content":2256},[2257],{"text":1519,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2259,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2264,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2265,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2260,"component":118,"meta_info":2261,"meta_title":7,"block_image":2262,"cover_image":2263,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2268,"title":2269,"plugin":43,"description":2270},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2272,"alt":2273,"name":7,"focus":48,"title":2273,"filename":2274,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1543],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2283,"created_at":2284,"published_at":2285,"updated_at":2286,"id":2287,"uuid":2288,"content":2289,"slug":2698,"full_slug":2699,"sort_by_date":48,"position":2700,"tag_list":2701,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2702,"first_published_at":2703,"release_id":48,"lang":60,"path":1546,"alternates":2704,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2290,"faqs":2291,"title":2283,"topic":2312,"author":2327,"content":2328,"category":2682,"schedule":2690,"component":1175,"meta_info":2691,"cover_image":2694,"description":2693,"contributors":2697},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2292,2296,2300,2304,2308],{"_uid":2293,"answer":2294,"question":2295,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2297,"answer":2298,"question":2299,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2301,"answer":2302,"question":2303,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2305,"answer":2306,"question":2307,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2309,"answer":2310,"question":2311,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2313,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2325,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2314,"component":39,"meta_info":2322,"block_image":2323,"cover_image":2324,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2315,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2320,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2316,"component":118,"meta_info":2317,"meta_title":7,"block_image":2318,"cover_image":2319,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":2329},[2330,2334,2337,2350,2355,2360,2425,2430,2456,2461,2465,2470,2478,2490,2495,2506,2511,2522,2527,2538,2543,2555,2560,2571,2576,2596,2601,2606,2626,2631,2650,2655,2668,2672],{"type":730,"content":2331},[2332],{"text":2333,"type":734},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":730,"content":2335},[2336],{"text":2294,"type":734},{"type":1299,"attrs":2338},{"id":2339,"body":2340},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2341],{"_uid":2342,"link":2343,"image":2345,"title":2347,"component":2349},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2344,"linktype":13,"fieldtype":14,"cached_url":2344},"https://pin.it/2zdpNMs",{"id":2346,"alt":2347,"name":7,"focus":48,"title":2347,"filename":2348,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":740,"attrs":2351,"content":2352},{"level":742},[2353],{"text":2354,"type":734},"Top Rock Step-By-Step",{"type":740,"attrs":2356,"content":2357},{"level":770},[2358],{"text":2359,"type":734},"The Feet",{"type":800,"content":2361},[2362,2368,2388,2394,2413,2419],{"type":803,"content":2363},[2364],{"type":730,"content":2365},[2366],{"text":2367,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":803,"content":2369},[2370,2374],{"type":730,"content":2371},[2372],{"text":2373,"type":734},"To start, being by doing a “step out”",{"type":800,"content":2375},[2376,2382],{"type":803,"content":2377},[2378],{"type":730,"content":2379},[2380],{"text":2381,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":803,"content":2383},[2384],{"type":730,"content":2385},[2386],{"text":2387,"type":734},"Pause for a half-second",{"type":803,"content":2389},[2390],{"type":730,"content":2391},[2392],{"text":2393,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":803,"content":2395},[2396,2400],{"type":730,"content":2397},[2398],{"text":2399,"type":734},"Once returned, perform the opposite foot “step out”",{"type":800,"content":2401},[2402,2408],{"type":803,"content":2403},[2404],{"type":730,"content":2405},[2406],{"text":2407,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":803,"content":2409},[2410],{"type":730,"content":2411},[2412],{"text":2387,"type":734},{"type":803,"content":2414},[2415],{"type":730,"content":2416},[2417],{"text":2418,"type":734},"Hop back to the starting position",{"type":803,"content":2420},[2421],{"type":730,"content":2422},[2423],{"text":2424,"type":734},"Continue Top Rocking for the remainder of the set",{"type":740,"attrs":2426,"content":2427},{"level":770},[2428],{"text":2429,"type":734},"The Arms",{"type":800,"content":2431},[2432,2438,2444,2450],{"type":803,"content":2433},[2434],{"type":730,"content":2435},[2436],{"text":2437,"type":734},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":803,"content":2439},[2440],{"type":730,"content":2441},[2442],{"text":2443,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":803,"content":2445},[2446],{"type":730,"content":2447},[2448],{"text":2449,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":803,"content":2451},[2452],{"type":730,"content":2453},[2454],{"text":2455,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":740,"attrs":2457,"content":2458},{"level":742},[2459],{"text":2460,"type":734},"Movement Key Points",{"type":730,"content":2462},[2463],{"text":2464,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":740,"attrs":2466,"content":2467},{"level":770},[2468],{"text":2469,"type":734},"Start by swinging your arms",{"type":800,"content":2471},[2472],{"type":803,"content":2473},[2474],{"type":730,"content":2475},[2476],{"text":2477,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1299,"attrs":2479},{"id":2480,"body":2481},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2482],{"url":2483,"_uid":2484,"image":2485,"component":1311,"copyright_details":2489},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2486,"alt":2487,"name":7,"focus":48,"title":2487,"filename":2488,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":740,"attrs":2491,"content":2492},{"level":770},[2493],{"text":2494,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":1299,"attrs":2496},{"id":2480,"body":2497},[2498],{"url":2499,"_uid":2500,"image":2501,"component":1311,"copyright_details":2505},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2502,"alt":2503,"name":7,"focus":48,"title":2503,"filename":2504,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":740,"attrs":2507,"content":2508},{"level":770},[2509],{"text":2510,"type":734},"One foot should cross at a time",{"type":1299,"attrs":2512},{"id":2480,"body":2513},[2514],{"url":2515,"_uid":2516,"image":2517,"component":1311,"copyright_details":2521},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2518,"alt":2519,"name":7,"focus":48,"title":2519,"filename":2520,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":740,"attrs":2523,"content":2524},{"level":770},[2525],{"text":2526,"type":734},"Perform the movement by staying on the balls of your feet",{"type":1299,"attrs":2528},{"id":2480,"body":2529},[2530],{"url":2531,"_uid":2532,"image":2533,"component":1311,"copyright_details":2537},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2534,"alt":2535,"name":7,"focus":48,"title":2535,"filename":2536,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":740,"attrs":2539,"content":2540},{"level":770},[2541],{"text":2542,"type":734},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1299,"attrs":2544},{"id":2545,"body":2546},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2547],{"url":2548,"_uid":2549,"image":2550,"component":1311,"copyright_details":2554},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2551,"alt":2552,"name":7,"focus":48,"title":2552,"filename":2553,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":740,"attrs":2556,"content":2557},{"level":770},[2558],{"text":2559,"type":734},"Stay loose and have fun!",{"type":1299,"attrs":2561},{"id":2480,"body":2562},[2563],{"url":2564,"_uid":2565,"image":2566,"component":1311,"copyright_details":2570},{"id":7,"url":7,"linktype":1305,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2567,"alt":2568,"name":7,"focus":48,"title":2568,"filename":2569,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":740,"attrs":2572,"content":2573},{"level":742},[2574],{"text":2575,"type":734},"Muscles Used",{"type":800,"content":2577},[2578,2584,2590],{"type":803,"content":2579},[2580],{"type":730,"content":2581},[2582],{"text":2583,"type":734},"Deltoids",{"type":803,"content":2585},[2586],{"type":730,"content":2587},[2588],{"text":2589,"type":734},"Core",{"type":803,"content":2591},[2592],{"type":730,"content":2593},[2594],{"text":2595,"type":734},"Calves",{"type":740,"attrs":2597,"content":2598},{"level":742},[2599],{"text":2600,"type":734},"Application",{"type":740,"attrs":2602,"content":2603},{"level":770},[2604],{"text":2605,"type":734},"For Sets",{"type":800,"content":2607},[2608,2614,2620],{"type":803,"content":2609},[2610],{"type":730,"content":2611},[2612],{"text":2613,"type":734},"Perform 3-6 sets",{"type":803,"content":2615},[2616],{"type":730,"content":2617},[2618],{"text":2619,"type":734},"12-20 repetitions each way",{"type":803,"content":2621},[2622],{"type":730,"content":2623},[2624],{"text":2625,"type":734},"Rest 30-45 seconds between sets",{"type":740,"attrs":2627,"content":2628},{"level":770},[2629],{"text":2630,"type":734},"For Time",{"type":800,"content":2632},[2633,2638,2644],{"type":803,"content":2634},[2635],{"type":730,"content":2636},[2637],{"text":2613,"type":734},{"type":803,"content":2639},[2640],{"type":730,"content":2641},[2642],{"text":2643,"type":734},"Perform for 30-90 seconds",{"type":803,"content":2645},[2646],{"type":730,"content":2647},[2648],{"text":2649,"type":734},"Rest 45-60 seconds between sets",{"type":740,"attrs":2651,"content":2652},{"level":742},[2653],{"text":2654,"type":734},"Dance Moves For Boxers",{"type":730,"content":2656},[2657,2659,2666],{"text":2658,"type":734},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2660,"type":734,"marks":2661},"Flo Master",[2662],{"type":835,"attrs":2663},{"href":2664,"uuid":48,"anchor":48,"custom":2665,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2667,"type":734},". ",{"type":740,"attrs":2669,"content":2670},{"level":742},[2671],{"text":1501,"type":734},{"type":730,"content":2673},[2674,2675,2680],{"text":1505,"type":734},{"text":1507,"type":734,"marks":2676},[2677],{"type":835,"attrs":2678},{"href":1511,"uuid":48,"anchor":48,"custom":2679,"target":838,"linktype":13},{},{"text":2681,"type":734}," 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":2683,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2684,"component":118,"meta_info":2685,"meta_title":7,"block_image":2686,"cover_image":2687,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2692,"title":2283,"plugin":43,"description":2693},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2695,"alt":2283,"name":7,"focus":48,"title":2283,"filename":2696,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1543],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2706,"created_at":2707,"published_at":2708,"updated_at":2709,"id":2710,"uuid":2711,"content":2712,"slug":2966,"full_slug":2967,"sort_by_date":48,"position":2968,"tag_list":2969,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":2970,"first_published_at":2708,"release_id":48,"lang":60,"path":1546,"alternates":2971,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2713,"faqs":2714,"title":2706,"topic":2735,"author":2017,"content":2750,"category":2947,"schedule":2955,"component":1175,"meta_info":2956,"cover_image":2960,"description":2964,"contributors":2965},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2715,2719,2723,2727,2731],{"_uid":2716,"answer":2717,"question":2718,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2720,"answer":2721,"question":2722,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2724,"answer":2725,"question":2726,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2728,"answer":2729,"question":2730,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2732,"answer":2733,"question":2734,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2736,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2748,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2737,"component":39,"meta_info":2745,"block_image":2746,"cover_image":2747,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2738,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2739,"component":118,"meta_info":2740,"meta_title":7,"block_image":2741,"cover_image":2742,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2751},[2752,2766,2770,2774,2778,2782,2786,2789,2794,2799,2813,2818,2822,2827,2831,2836,2850,2854,2858,2872,2886,2890,2894,2908,2913,2917,2930,2934,2944],{"type":730,"content":2753},[2754,2756,2764],{"text":2755,"type":734},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2757,"type":734,"marks":2758},"interval training",[2759,2763],{"type":835,"attrs":2760},{"href":2761,"uuid":48,"anchor":48,"custom":2762,"target":838,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1325},{"text":2765,"type":734}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":730,"content":2767},[2768],{"text":2769,"type":734},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":740,"attrs":2771,"content":2772},{"level":742},[2773],{"text":2718,"type":734},{"type":730,"content":2775},[2776],{"text":2777,"type":734},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":730,"content":2779},[2780],{"text":2781,"type":734},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":740,"attrs":2783,"content":2784},{"level":742},[2785],{"text":2722,"type":734},{"type":730,"content":2787},[2788],{"text":2721,"type":734},{"type":740,"attrs":2790,"content":2791},{"level":742},[2792],{"text":2793,"type":734},"Unique Benefits of HIIT",{"type":740,"attrs":2795,"content":2796},{"level":770},[2797],{"text":2798,"type":734},"Maximum Effectiveness in Less Time",{"type":730,"content":2800},[2801,2803,2811],{"text":2802,"type":734},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2804,"type":734,"marks":2805},"25-30% more calories",[2806,2810],{"type":835,"attrs":2807},{"href":2808,"uuid":48,"anchor":48,"custom":2809,"target":838,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1325},{"text":2812,"type":734}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":740,"attrs":2814,"content":2815},{"level":770},[2816],{"text":2817,"type":734},"Tones Muscle",{"type":730,"content":2819},[2820],{"text":2821,"type":734},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":740,"attrs":2823,"content":2824},{"level":770},[2825],{"text":2826,"type":734},"Adds Variety",{"type":730,"content":2828},[2829],{"text":2830,"type":734},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":740,"attrs":2832,"content":2833},{"level":770},[2834],{"text":2835,"type":734},"Improves Cardiovascular Health",{"type":730,"content":2837},[2838,2840,2848],{"text":2839,"type":734},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2841,"type":734,"marks":2842},"greater improvements in blood pressure",[2843,2847],{"type":835,"attrs":2844},{"href":2845,"uuid":48,"anchor":48,"custom":2846,"target":838,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1325},{"text":2849,"type":734}," and blood sugar than moderate-intensity workouts. ",{"type":740,"attrs":2851,"content":2852},{"level":742},[2853],{"text":2730,"type":734},{"type":730,"content":2855},[2856],{"text":2857,"type":734},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":730,"content":2859},[2860,2862,2870],{"text":2861,"type":734},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2863,"type":734,"marks":2864},"roadwork",[2865,2869],{"type":835,"attrs":2866},{"href":2867,"uuid":48,"anchor":48,"custom":2868,"target":838,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1325},{"text":2871,"type":734},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":730,"content":2873},[2874,2876,2884],{"text":2875,"type":734},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2877,"type":734,"marks":2878},"HIIT jump rope workout",[2879,2883],{"type":835,"attrs":2880},{"href":2881,"uuid":48,"anchor":48,"custom":2882,"target":838,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1325},{"text":2885,"type":734}," for a full-body cardio blast in just minutes.",{"type":740,"attrs":2887,"content":2888},{"level":742},[2889],{"text":2734,"type":734},{"type":730,"content":2891},[2892],{"text":2893,"type":734},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":730,"content":2895},[2896,2898,2906],{"text":2897,"type":734},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2899,"type":734,"marks":2900},"10 minutes of HIIT boxing",[2901,2905],{"type":835,"attrs":2902},{"href":2903,"uuid":48,"anchor":48,"custom":2904,"target":838,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1325},{"text":2907,"type":734}," and feel the difference with just one workout.",{"type":740,"attrs":2909,"content":2910},{"level":742},[2911],{"text":2912,"type":734},"Hit With HIIT",{"type":730,"content":2914},[2915],{"text":2916,"type":734},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":730,"content":2918},[2919,2921,2929],{"text":2920,"type":734},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2922,"type":734,"marks":2923},"FightCamp’s extensive library of HIIT workouts",[2924,2928],{"type":835,"attrs":2925},{"href":2926,"uuid":48,"anchor":48,"custom":2927,"target":838,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1325},{"text":1496,"type":734},{"type":740,"attrs":2931,"content":2932},{"level":742},[2933],{"text":1501,"type":734},{"type":730,"content":2935},[2936,2937,2943],{"text":1505,"type":734},{"text":1507,"type":734,"marks":2938},[2939,2942],{"type":835,"attrs":2940},{"href":1511,"uuid":48,"anchor":48,"custom":2941,"target":838,"linktype":13},{},{"type":1325},{"text":1515,"type":734},{"type":730,"content":2945},[2946],{"text":1519,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2948,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2953,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2954,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2949,"component":118,"meta_info":2950,"meta_title":7,"block_image":2951,"cover_image":2952,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2957,"title":2958,"plugin":43,"description":2959},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2961,"alt":2962,"name":7,"focus":7,"title":2962,"filename":2963,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1543],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2973,"created_at":2974,"published_at":2975,"updated_at":2976,"id":2977,"uuid":2978,"content":2979,"slug":3204,"full_slug":3205,"sort_by_date":48,"position":3206,"tag_list":3207,"is_startpage":9,"parent_id":1242,"meta_data":48,"group_id":3208,"first_published_at":3209,"release_id":48,"lang":60,"path":1546,"alternates":3210,"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":2980,"faqs":2981,"title":2973,"topic":2990,"author":3005,"content":3006,"category":3185,"schedule":3193,"component":1175,"meta_info":3194,"cover_image":3198,"description":3202,"contributors":3203},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2982,2986],{"_uid":2983,"answer":2984,"question":2985,"component":670},"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":2987,"answer":2988,"question":2989,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2991,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3003,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2992,"component":39,"meta_info":3000,"block_image":3001,"cover_image":3002,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2993,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2998,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2999,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2994,"component":118,"meta_info":2995,"meta_title":7,"block_image":2996,"cover_image":2997,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":3007},[3008,3013,3017,3022,3026,3031,3035,3061,3066,3070,3075,3079,3084,3088,3093,3106,3111,3124,3129,3133,3138,3142,3147,3151,3156,3160,3165,3169,3174],{"type":740,"attrs":3009,"content":3010},{"level":742},[3011],{"text":3012,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":3014},[3015],{"text":3016,"type":734},"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":740,"attrs":3018,"content":3019},{"level":770},[3020],{"text":3021,"type":734},"Watch the Windchill",{"type":730,"content":3023},[3024],{"text":3025,"type":734},"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":740,"attrs":3027,"content":3028},{"level":770},[3029],{"text":3030,"type":734},"Protect Your Extremities",{"type":730,"content":3032},[3033],{"text":3034,"type":734},"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":800,"content":3036},[3037,3043,3049,3055],{"type":803,"content":3038},[3039],{"type":730,"content":3040},[3041],{"text":3042,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":803,"content":3044},[3045],{"type":730,"content":3046},[3047],{"text":3048,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":803,"content":3050},[3051],{"type":730,"content":3052},[3053],{"text":3054,"type":734},"Wear a hat or headband that covers your ears",{"type":803,"content":3056},[3057],{"type":730,"content":3058},[3059],{"text":3060,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":740,"attrs":3062,"content":3063},{"level":770},[3064],{"text":3065,"type":734},"Wear Layers",{"type":730,"content":3067},[3068],{"text":3069,"type":734},"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":740,"attrs":3071,"content":3072},{"level":770},[3073],{"text":3074,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":3076},[3077],{"text":3078,"type":734},"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":740,"attrs":3080,"content":3081},{"level":742},[3082],{"text":3083,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":3085},[3086],{"text":3087,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":740,"attrs":3089,"content":3090},{"level":770},[3091],{"text":3092,"type":734},"Invest in New Activewear",{"type":730,"content":3094},[3095,3097,3104],{"text":3096,"type":734},"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":3098,"type":734,"marks":3099},"new workout gear",[3100],{"type":835,"attrs":3101},{"href":3102,"uuid":48,"anchor":48,"custom":3103,"target":838,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":3105,"type":734}," 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":740,"attrs":3107,"content":3108},{"level":770},[3109],{"text":3110,"type":734},"Find a Workout Buddy",{"type":730,"content":3112},[3113,3115,3122],{"text":3114,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":3116,"type":734,"marks":3117},"workout buddy",[3118],{"type":835,"attrs":3119},{"href":3120,"uuid":48,"anchor":48,"custom":3121,"target":838,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":3123,"type":734}," 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":740,"attrs":3125,"content":3126},{"level":770},[3127],{"text":3128,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":3130},[3131],{"text":3132,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":740,"attrs":3134,"content":3135},{"level":770},[3136],{"text":3137,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":3139},[3140],{"text":3141,"type":734},"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":740,"attrs":3143,"content":3144},{"level":770},[3145],{"text":3146,"type":734},"Boost Your Immune System",{"type":730,"content":3148},[3149],{"text":3150,"type":734},"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":740,"attrs":3152,"content":3153},{"level":770},[3154],{"text":3155,"type":734},"Diverse Training Options",{"type":730,"content":3157},[3158],{"text":3159,"type":734},"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":740,"attrs":3161,"content":3162},{"level":770},[3163],{"text":3164,"type":734},"Burn More Calories",{"type":730,"content":3166},[3167],{"text":3168,"type":734},"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":740,"attrs":3170,"content":3171},{"level":742},[3172],{"text":3173,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":3175},[3176,3178,3184],{"text":3177,"type":734},"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":1507,"type":734,"marks":3179},[3180,3183],{"type":835,"attrs":3181},{"href":1511,"uuid":48,"anchor":48,"custom":3182,"target":838,"linktype":13},{},{"type":1325},{"text":2681,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3186,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3191,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3187,"component":118,"meta_info":3188,"meta_title":7,"block_image":3189,"cover_image":3190,"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":3195,"title":3196,"plugin":43,"description":3197},"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":3199,"alt":3200,"name":7,"focus":7,"title":3200,"filename":3201,"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,[1543],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1175,"created_at":3212,"published_at":3213,"updated_at":3214,"id":3215,"uuid":3216,"content":3217,"slug":1175,"full_slug":3238,"sort_by_date":48,"position":446,"tag_list":3239,"is_startpage":9,"parent_id":3240,"meta_data":48,"group_id":3241,"first_published_at":3242,"release_id":48,"lang":60,"path":7,"alternates":3243,"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":3218,"component":3219,"meta_info":3220,"custom_content_list":3222},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3221,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3223,3228,3233],{"_uid":3224,"label":3225,"value":3226,"dev_id":3227,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3229,"label":3230,"value":3231,"dev_id":3232,"component":734},"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":3234,"label":3235,"value":3236,"dev_id":3237,"component":734},"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",[],1785892874993]