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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1038,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1028,"full_slug":1029,"sort_by_date":48,"position":1030,"tag_list":1031,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":1034,"first_published_at":1035,"release_id":48,"lang":60,"path":1036,"alternates":1037,"default_full_slug":48,"translated_slugs":48},"Working Out While Away: How to Train From Anywhere","2022-08-02T21:40:01.989Z","2022-09-26T19:50:36.390Z","2022-09-26T19:50:36.422Z",171343419,"8369d37e-1f48-44ce-bcfc-4359cdf47ff2",{"_uid":664,"faqs":665,"title":695,"topic":696,"author":711,"content":735,"category":1009,"schedule":1017,"component":1018,"meta_info":1019,"cover_image":1023,"description":1022,"contributors":1027},"4383be89-5f0c-48db-8912-c334fef30d5b",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"ab47b214-9474-4ab3-a843-975cc216100b","As technology, industry, and social structures evolve, we’ve become a more sedentary species. Physical exercise has gone from a way of life to an item on our to-do list. When working out is part of a strictly scheduled routine, travel and remote work can threaten its space in our day.\n\nBut when we reframe how we look at our body’s relationship to the world and the spaces we inhabit, the opportunity for movement and exercise expands enormously. Remember when you were a kid, running around, getting sweaty and tired, and loving it? Have fun with exercise when you’re traveling. Race your spouse up the Spanish Steps. Turn beach boulders into a push-up platform. Look at the landscape as an opportunity to test your body in exciting and playful ways!","How do you make the world your gym?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"847e6f82-bbdd-4dee-907f-61fe1cfddad9","This is not me saying “Don’t do cardio!” This is me saying “Don’t waste your precious travel time staring at the wall of an indoor hotel gym while slogging away on a treadmill or cardio bike.” Take your travel workout outside! Make the most of your travel experience with cardio-with-a-view activities like shadowboxing, running a scenic trail or seawall, doing hill sprints, or renting bikes to explore a new city on wheels.","Don’t Waste Time on the Treadmill",{"_uid":676,"answer":677,"question":678,"component":670},"bb6053c6-f1de-4de6-af25-ae456208547a","I can’t stress this enough – your body is the only workout equipment that you can always pack up and take with you, no matter how or where you’re traveling! The pandemic proved that we don’t always need big fancy equipment to get a good training session. Most bodyweight exercises require minimal space, so you can knock them out in a hotel room, or head outside to find a bench and some stairs.","Create a Bodyweight Exercise Routine",{"_uid":680,"answer":681,"question":682,"component":670},"ca36b106-231a-4b40-9092-1685990d9e24","Working out while traveling can be an amazing way to interact with different cultures and meet new people. Many gyms, including boxing gyms, offer day passes for drop-in athletes. Fair Warning: These day passes can range from upwards of $30/day, so while it may not be a sustainable option, it’s a great way to vary up your workouts and benefit from a group environment. This can be especially helpful if you enjoy things like rowing or boxing on a heavy bag, which does require some equipment. You might even be able to find someone who wants to spar for a few rounds and before you know it, you have an international boxing friend!","Take Advantage of Day Passes",{"_uid":684,"answer":685,"question":686,"component":670},"ef167030-f8e5-433e-aa65-cd371ae9a351","If coming up with workouts on your own isn’t your cup of tea, you’re not alone! I find it so much easier to hold myself to a workout routine if the workout itself is already created for me, and if I have a coach to motivate me. There are tons of great fitness apps with programs for at-home (or in-hotel) workouts, including the free FightCamp app for bodyweight workouts, shadow boxing routines, or heavy bag training.\n\nThe key to maintaining a schedule and fitness routine while traveling is to make a plan in advance. If you’re traveling with a laptop or tablet, spend some time before your trip to make a Bookmarks folder of free Youtube workouts. The FightCamp Youtube Channel is stocked with tons of free bodyweight and shadowboxing workouts that require zero equipment and zero subscription.","Workout With YouTube Videos or Fitness Apps",{"_uid":688,"answer":689,"question":690,"component":670},"9e02c072-ebe3-4c6e-bd64-292173e6d8cd","Half the fun of travel is experiencing new landscapes! So make a conscious effort to include some outdoor excursions that get your heart pumping? You can’t visit Hawaii without hiking up a volcano. You can’t visit Mexico without snorkeling in the Gulf. And if you dare go to Colorado without kayaking down the Colorado River, you’re committing a travel crime. If you’re a cardio junkie, I highly recommend signing up for a fun run in the city you’re visiting, or booking a running tour with a local tour guide!","Plan Physical Excursions",{"_uid":692,"answer":693,"question":694,"component":670},"3f0b5ca7-1f12-4ed0-8e35-f197aab2e7cf","When my husband was packing for an overseas deployment, he knew he wouldn’t have access to a gym, so he purchased a set of heavy-duty resistance bands that he could scrunch up and pack in his seabag. Even though he was used to weightlifting, he was able to create a full resistance band routine right in his room and keep his body and mind strong despite the less than ideal situation.\n\nWhen choosing which items to pack, consider weight, size, number of pieces, and squishability. Some of my go-to travel workout equipment items are:\n\n-Jump Rope\n-Resistance Bands\n-Inflatable Stability Ball\n-Ankle & Wrist Weights\n-FightCamp Endurance Kit","Can you pack gym equipment while traveling?","Work Out While Away: How to Train From Anywhere",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":697,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":698,"component":39,"meta_info":706,"block_image":707,"cover_image":708,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":699,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":700,"component":118,"meta_info":701,"meta_title":7,"block_image":702,"cover_image":703,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":712,"created_at":713,"published_at":714,"updated_at":715,"id":716,"uuid":717,"content":718,"slug":728,"full_slug":729,"sort_by_date":48,"position":392,"tag_list":730,"is_startpage":9,"parent_id":731,"meta_data":48,"group_id":732,"first_published_at":733,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":719,"_uid":720,"name":712,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":725,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":726,"social_link_instagram":727,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":722,"alt":712,"name":712,"focus":48,"title":712,"filename":723,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":736,"content":737},"doc",[738,744,766,770,774,781,787,800,804,808,812,824,828,837,841,845,849,853,862,874,878,922,926,930,935,944,948,952,988,992,997],{"type":739,"content":740},"paragraph",[741],{"text":742,"type":743},"With the rise of remote work and the post-pandemic travel boom, we’re addressing the question: Can you maintain your workout routine while traveling?","text",{"type":739,"content":745},[746,748,756,758,764],{"text":747,"type":743},"Unless you’re ready to shell out a lot of money for a short-term or international gym membership, the answer is likely ‘No.’ Nonetheless, exercising while traveling is important for many reasons – to stay fit, help your body recover from ",{"text":749,"type":743,"marks":750},"lengthy flights or car rides",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/long-flights-or-car-rides-stretches-to-do-before-after","_blank",{"text":757,"type":743},", balance out ",{"text":759,"type":743,"marks":760},"calorie intake",[761],{"type":752,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/on-the-move-stick-to-your-boxers-diet-while-traveling",{"text":765,"type":743},", and tend to your mental health.",{"type":739,"content":767},[768],{"text":769,"type":743},"So let’s address a more realistic question: How can you build fitness into your travel experience, and make unforgettable travel memories through fitness? ",{"type":739,"content":771},[772],{"text":773,"type":743},"Whether you’re spending a week at a beach resort or backpacking through Europe for six months, here are 7 ideas for effective and sustainable vacation workouts.",{"type":775,"attrs":776,"content":778},"heading",{"level":777},2,[779],{"text":780,"type":743},"How To Work Out On Vacation",{"type":775,"attrs":782,"content":784},{"level":783},3,[785],{"text":786,"type":743},"Make the World Your Gym",{"type":788,"attrs":789},"blok",{"id":790,"body":791},"b2bb2668-64e5-416e-a7b7-12a5a231b105",[792],{"url":7,"_uid":793,"image":794,"component":798,"copyright_details":799},"i-8e27fac5-43bd-4101-8c7f-eef7a9937632",{"id":795,"alt":796,"name":7,"focus":7,"title":796,"filename":797,"copyright":7,"fieldtype":50,"is_external_url":9},5475589,"FightCamp - Exercise While Traveling","https://a.storyblok.com/f/115220/1100x1100/2cc0608aba/fightcamp_roadwork.png","content_image",[],{"type":739,"content":801},[802],{"text":803,"type":743},"As technology, industry, and social structures evolve, we’ve become a more sedentary species. Physical exercise has gone from a way of life to an item on our to-do list. When working out is part of a strictly scheduled routine, travel and remote work can threaten its space in our day. ",{"type":739,"content":805},[806],{"text":807,"type":743},"But when we reframe how we look at our body’s relationship to the world and the spaces we inhabit, the opportunity for movement and exercise expands enormously. Remember when you were a kid, running around, getting sweaty and tired, and loving it? Have fun with exercise when you’re traveling. Race your spouse up the Spanish Steps. Turn beach boulders into a push-up platform. Look at the landscape as an opportunity to test your body in exciting and playful ways! ",{"type":775,"attrs":809,"content":810},{"level":783},[811],{"text":674,"type":743},{"type":739,"content":813},[814,816,822],{"text":815,"type":743},"This is not me saying “Don’t do cardio!” This is me saying “Don’t waste your precious travel time staring at the wall of an indoor hotel gym while slogging away on a treadmill or cardio bike.” Take your travel ",{"text":817,"type":743,"marks":818},"workout outside",[819],{"type":752,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/lets-take-this-outside-boxing-training-style",{"text":823,"type":743},"! Make the most of your travel experience with cardio-with-a-view activities like shadowboxing, running a scenic trail or seawall, doing hill sprints, or renting bikes to explore a new city on wheels. ",{"type":775,"attrs":825,"content":826},{"level":783},[827],{"text":678,"type":743},{"type":788,"attrs":829},{"id":790,"body":830},[831],{"url":7,"_uid":832,"image":833,"component":798,"copyright_details":836},"i-e8120837-eae9-493d-b533-ae93079292ee",{"id":834,"alt":796,"name":7,"focus":7,"title":796,"filename":835,"copyright":7,"fieldtype":50,"is_external_url":9},5475584,"https://a.storyblok.com/f/115220/1100x1100/0b2f7793b6/fightcamp_bodyweight_exercises.png",[],{"type":739,"content":838},[839],{"text":840,"type":743},"I can’t stress this enough – your body is the only workout equipment that you can always pack up and take with you, no matter how or where you’re traveling! The pandemic proved that we don’t always need big fancy equipment to get a good training session. Most bodyweight exercises require minimal space, so you can knock them out in a hotel room, or head outside to find a bench and some stairs. ",{"type":775,"attrs":842,"content":843},{"level":783},[844],{"text":682,"type":743},{"type":739,"content":846},[847],{"text":848,"type":743},"Working out while traveling can be an amazing way to interact with different cultures and meet new people. Many gyms, including boxing gyms, offer day passes for drop-in athletes. Fair Warning: These day passes can range from upwards of $30/day, so while it may not be a sustainable option, it’s a great way to vary up your workouts and benefit from a group environment. This can be especially helpful if you enjoy things like rowing or boxing on a heavy bag, which does require some equipment. You might even be able to find someone who wants to spar for a few rounds and before you know it, you have an international boxing friend! ",{"type":775,"attrs":850,"content":851},{"level":783},[852],{"text":686,"type":743},{"type":788,"attrs":854},{"id":790,"body":855},[856],{"url":7,"_uid":857,"image":858,"component":798,"copyright_details":861},"i-fdcf3fb2-a19f-4b0b-8a37-07775b55d7dc",{"id":859,"alt":796,"name":7,"focus":7,"title":796,"filename":860,"copyright":7,"fieldtype":50,"is_external_url":9},5475577,"https://a.storyblok.com/f/115220/1100x1100/33e5a6ad10/fightcamp_app.png",[],{"type":739,"content":863},[864,866,872],{"text":865,"type":743},"If coming up with workouts on your own isn’t your cup of tea, you’re not alone! I find it so much easier to hold myself to a workout routine if the workout itself is already created for me, and if I have a coach to motivate me. There are tons of great fitness apps with programs for at-home (or in-hotel) workouts, including the free ",{"text":867,"type":743,"marks":868},"FightCamp app",[869],{"type":752,"attrs":870},{"href":871,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":873,"type":743}," for bodyweight workouts, shadow boxing routines, or heavy bag training. ",{"type":739,"content":875},[876],{"text":877,"type":743},"The key to maintaining a schedule and fitness routine while traveling is to make a plan in advance. If you’re traveling with a laptop or tablet, spend some time before your trip to make a Bookmarks folder of free Youtube workouts. The FightCamp Youtube Channel is stocked with tons of free bodyweight and shadowboxing workouts that require zero equipment and zero subscription. Here are a few of my favorites:",{"type":879,"content":880},"bullet_list",[881,892,902,912],{"type":882,"content":883},"list_item",[884],{"type":739,"content":885},[886],{"text":887,"type":743,"marks":888},"Resistance Band Boxing Workout",[889],{"type":752,"attrs":890},{"href":891,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.youtube.com/watch?v=2KkpZZm4dQc",{"type":882,"content":893},[894],{"type":739,"content":895},[896],{"text":897,"type":743,"marks":898},"4-Round Shadowboxing Workout",[899],{"type":752,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.youtube.com/watch?v=eIesaSZ5UDs",{"type":882,"content":903},[904],{"type":739,"content":905},[906],{"text":907,"type":743,"marks":908},"Zero Equipment Core Mobility Routine",[909],{"type":752,"attrs":910},{"href":911,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.youtube.com/watch?v=JTW2NW0WPKM",{"type":882,"content":913},[914],{"type":739,"content":915},[916],{"text":917,"type":743,"marks":918},"8-Minute Abs",[919],{"type":752,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.youtube.com/watch?v=dvIj4S-noB0",{"type":775,"attrs":923,"content":924},{"level":783},[925],{"text":690,"type":743},{"type":739,"content":927},[928],{"text":929,"type":743},"Half the fun of travel is experiencing new landscapes! So make a conscious effort to include some outdoor excursions that get your heart pumping. You can’t visit Hawaii without hiking up a volcano. You can’t visit Mexico without snorkeling in the Gulf. And if you dare go to Colorado without kayaking down the Colorado River, you’re committing a travel crime. If you’re a cardio junkie, I highly recommend signing up for a fun run in the city you’re visiting, or booking a running tour with a local tour guide! ",{"type":775,"attrs":931,"content":932},{"level":783},[933],{"text":934,"type":743},"Pack Portable Gym Equipment",{"type":788,"attrs":936},{"id":790,"body":937},[938],{"url":7,"_uid":939,"image":940,"component":798,"copyright_details":943},"i-c11fbc2c-96a4-4fff-b421-6d35a61a59a7",{"id":941,"alt":796,"name":7,"focus":7,"title":796,"filename":942,"copyright":7,"fieldtype":50,"is_external_url":9},5475576,"https://a.storyblok.com/f/115220/1100x1100/1057610770/fightcamp_jump_roping.png",[],{"type":739,"content":945},[946],{"text":947,"type":743},"When my husband was packing for an overseas deployment, he knew he wouldn’t have access to a gym, so he purchased a set of heavy-duty resistance bands that he could scrunch up and pack in his seabag. Even though he was used to weightlifting, he was able to create a full resistance band routine right in his room and keep his body and mind strong despite the less than ideal situation. ",{"type":739,"content":949},[950],{"text":951,"type":743},"When choosing which items to pack, consider weight, size, number of pieces, and squishability. Some of my go-to travel workout equipment items are:",{"type":879,"content":953},[954,960,966,972,978],{"type":882,"content":955},[956],{"type":739,"content":957},[958],{"text":959,"type":743},"Jump Rope",{"type":882,"content":961},[962],{"type":739,"content":963},[964],{"text":965,"type":743},"Resistance Bands",{"type":882,"content":967},[968],{"type":739,"content":969},[970],{"text":971,"type":743},"Inflatable Stability Ball",{"type":882,"content":973},[974],{"type":739,"content":975},[976],{"text":977,"type":743},"Ankle & Wrist Weights",{"type":882,"content":979},[980],{"type":739,"content":981},[982],{"text":983,"type":743,"marks":984},"FightCamp Endurance Kit",[985],{"type":752,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"type":739,"content":989},[990],{"text":991,"type":743},"So, go forth and book that flight or road trip knowing that you’ll be able to stay in shape on vacation—in fact, you might just have some of the most memorable workouts of your life!",{"type":775,"attrs":993,"content":994},{"level":777},[995],{"text":996,"type":743},"Train Like a Fighter",{"type":739,"content":998},[999,1001,1007],{"text":1000,"type":743},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1002,"type":743,"marks":1003},"FightCamp",[1004],{"type":752,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1008,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1010,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1015,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1011,"component":118,"meta_info":1012,"meta_title":7,"block_image":1013,"cover_image":1014,"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},[],[],"2022-08-11 00:00","article",{"_uid":1020,"title":1021,"plugin":43,"description":1022},"c65a9d69-812e-4edd-83f2-706a9b28b8b1","Work Out While Away: How to Train From Anywhere | FightCamp","FightCamp is giving you options on how to work out while traveling and not skip a training beat!",{"id":1024,"alt":1025,"name":7,"focus":7,"title":1025,"filename":1026,"copyright":7,"fieldtype":50,"is_external_url":9},5475567,"FightCamp - Work Out While Away: How to Train From Anywhere","https://a.storyblok.com/f/115220/2400x990/99177feef2/fightcamp-work-out-while-away-how-to-train-from-anywhere.png",[],"working-out-while-away-how-to-train-from-anywhere","blogs/working-out-while-away-how-to-train-from-anywhere",-5140,[1032],"featured",60887917,"a763eb3e-1bb2-44a4-b8e1-897414281786","2022-08-11T02:00:00.000Z","training/{{story.slug}}",[],["Reactive",1039],[1040,1194,1369,1611,1804,1989],{"name":1041,"created_at":1042,"published_at":1043,"updated_at":1044,"id":1045,"uuid":1046,"content":1047,"slug":1188,"full_slug":1189,"sort_by_date":48,"position":1190,"tag_list":1191,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":1192,"first_published_at":1043,"release_id":48,"lang":60,"path":1036,"alternates":1193,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1048,"faqs":1049,"title":1041,"topic":1066,"author":1081,"content":1082,"category":1172,"schedule":1180,"component":1018,"meta_info":1181,"cover_image":1184,"description":1183,"contributors":1187},"96d7fcda-e3db-4f35-935d-fd195032b834",[1050,1054,1058,1062],{"_uid":1051,"answer":1052,"question":1053,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1055,"answer":1056,"question":1057,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1059,"answer":1060,"question":1061,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1063,"answer":1064,"question":1065,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1067,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1079,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1068,"component":39,"meta_info":1076,"block_image":1077,"cover_image":1078,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1069,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1074,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1075,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1070,"component":118,"meta_info":1071,"meta_title":7,"block_image":1072,"cover_image":1073,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":736,"content":1083},[1084,1106,1111,1114,1119,1122,1127,1149,1154,1158,1168],{"type":739,"content":1085},[1086,1088,1095,1097,1104],{"text":1087,"type":743},"Boxing is a sport about ",{"text":1089,"type":743,"marks":1090},"range",[1091],{"type":752,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"custom":1094,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1096,"type":743}," and ",{"text":1098,"type":743,"marks":1099},"distance",[1100],{"type":752,"attrs":1101},{"href":1102,"uuid":48,"anchor":48,"custom":1103,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1105,"type":743},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":775,"attrs":1107,"content":1108},{"level":777},[1109],{"text":1110,"type":743},"Step Behind The Jab",{"type":739,"content":1112},[1113],{"text":1056,"type":743},{"type":775,"attrs":1115,"content":1116},{"level":777},[1117],{"text":1118,"type":743},"Front Foot Defense",{"type":739,"content":1120},[1121],{"text":1060,"type":743},{"type":775,"attrs":1123,"content":1124},{"level":777},[1125],{"text":1126,"type":743},"Cutting Off The Ring",{"type":739,"content":1128},[1129,1131,1138,1140,1147],{"text":1130,"type":743},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1132,"type":743,"marks":1133},"outside fighter",[1134],{"type":752,"attrs":1135},{"href":1136,"uuid":48,"anchor":48,"custom":1137,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1139,"type":743},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1141,"type":743,"marks":1142},"jab",[1143],{"type":752,"attrs":1144},{"href":1145,"uuid":48,"anchor":48,"custom":1146,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1148,"type":743}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":775,"attrs":1150,"content":1151},{"level":777},[1152],{"text":1153,"type":743},"The Takeaway",{"type":739,"content":1155},[1156],{"text":1157,"type":743},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":739,"content":1159},[1160,1161,1166],{"text":1000,"type":743},{"text":1002,"type":743,"marks":1162},[1163],{"type":752,"attrs":1164},{"href":1006,"uuid":48,"anchor":48,"custom":1165,"target":755,"linktype":13},{},{"text":1167,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":739,"content":1169},[1170],{"text":1171,"type":743},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1173,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1174,"component":118,"meta_info":1175,"meta_title":7,"block_image":1176,"cover_image":1177,"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},[],[],"2022-09-10 00:00",{"_uid":1182,"title":1041,"plugin":43,"description":1183},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1185,"alt":1041,"name":7,"focus":48,"title":1041,"filename":1186,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1032],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1195,"created_at":1196,"published_at":1197,"updated_at":1198,"id":1199,"uuid":1200,"content":1201,"slug":1363,"full_slug":1364,"sort_by_date":48,"position":1365,"tag_list":1366,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":1367,"first_published_at":1197,"release_id":48,"lang":60,"path":1036,"alternates":1368,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1202,"faqs":1203,"title":1195,"topic":1220,"author":1081,"content":1235,"category":1344,"schedule":1352,"component":1018,"meta_info":1353,"cover_image":1357,"description":1361,"contributors":1362},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1204,1208,1212,1216],{"_uid":1205,"answer":1206,"question":1207,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1209,"answer":1210,"question":1211,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1213,"answer":1214,"question":1215,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1217,"answer":1218,"question":1219,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1221,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1233,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1222,"component":39,"meta_info":1230,"block_image":1231,"cover_image":1232,"internal_notes":7},{"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},[],[],{"_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},[],[],{"type":736,"content":1236},[1237,1241,1246,1266,1271,1275,1280,1283,1288,1300,1305,1318,1323,1327,1331,1341],{"type":739,"content":1238},[1239],{"text":1240,"type":743},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":775,"attrs":1242,"content":1243},{"level":777},[1244],{"text":1245,"type":743},"Practice, Practice, Practice",{"type":739,"content":1247},[1248,1250,1255,1257,1264],{"text":1249,"type":743},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1251,"type":743,"marks":1252},"always",[1253],{"type":1254},"italic",{"text":1256,"type":743}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1258,"type":743,"marks":1259},"mirror",[1260],{"type":752,"attrs":1261},{"href":1262,"uuid":48,"anchor":48,"custom":1263,"target":755,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1265,"type":743}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":775,"attrs":1267,"content":1268},{"level":783},[1269],{"text":1270,"type":743},"Shoulder Touch Drill",{"type":739,"content":1272},[1273],{"text":1274,"type":743},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":775,"attrs":1276,"content":1277},{"level":783},[1278],{"text":1279,"type":743},"Cobra Bag",{"type":739,"content":1281},[1282],{"text":1210,"type":743},{"type":775,"attrs":1284,"content":1285},{"level":783},[1286],{"text":1287,"type":743},"Sparring",{"type":739,"content":1289},[1290,1292,1298],{"text":1291,"type":743},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1287,"type":743,"marks":1293},[1294],{"type":752,"attrs":1295},{"href":1296,"uuid":48,"anchor":48,"custom":1297,"target":755,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1299,"type":743}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":775,"attrs":1301,"content":1302},{"level":783},[1303],{"text":1304,"type":743},"“Free flow” mitt work",{"type":739,"content":1306},[1307,1309,1316],{"text":1308,"type":743},"Free flow ",{"text":1310,"type":743,"marks":1311},"mitt work",[1312],{"type":752,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":755,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1317,"type":743}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":775,"attrs":1319,"content":1320},{"level":783},[1321],{"text":1322,"type":743},"Think Fast",{"type":739,"content":1324},[1325],{"text":1326,"type":743},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":775,"attrs":1328,"content":1329},{"level":777},[1330],{"text":996,"type":743},{"type":739,"content":1332},[1333,1334,1339],{"text":1000,"type":743},{"text":1002,"type":743,"marks":1335},[1336],{"type":752,"attrs":1337},{"href":1006,"uuid":48,"anchor":48,"custom":1338,"target":755,"linktype":13},{},{"text":1340,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":739,"content":1342},[1343],{"text":1171,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1345,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1350,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1346,"component":118,"meta_info":1347,"meta_title":7,"block_image":1348,"cover_image":1349,"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},[],[],"2023-01-24 00:00",{"_uid":1354,"title":1355,"plugin":43,"description":1356},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1358,"alt":1359,"name":7,"focus":7,"title":1359,"filename":1360,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1032],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1370,"created_at":1371,"published_at":1372,"updated_at":1373,"id":1374,"uuid":1375,"content":1376,"slug":1604,"full_slug":1605,"sort_by_date":48,"position":1606,"tag_list":1607,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":1608,"first_published_at":1609,"release_id":48,"lang":60,"path":1036,"alternates":1610,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1377,"faqs":1378,"title":1370,"topic":1391,"author":1406,"content":1407,"category":1585,"schedule":1593,"component":1018,"meta_info":1594,"cover_image":1598,"description":1602,"contributors":1603},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1379,1383,1387],{"_uid":1380,"answer":1381,"question":1382,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1384,"answer":1385,"question":1386,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1388,"answer":1389,"question":1390,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1392,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1404,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1393,"component":39,"meta_info":1401,"block_image":1402,"cover_image":1403,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1394,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1395,"component":118,"meta_info":1396,"meta_title":7,"block_image":1397,"cover_image":1398,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":736,"content":1408},[1409,1413,1417,1421,1425,1440,1488,1502,1507,1530,1564,1568,1572,1582],{"type":775,"attrs":1410,"content":1411},{"level":777},[1412],{"text":1382,"type":743},{"type":739,"content":1414},[1415],{"text":1416,"type":743},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":739,"content":1418},[1419],{"text":1420,"type":743},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":775,"attrs":1422,"content":1423},{"level":777},[1424],{"text":1386,"type":743},{"type":739,"content":1426},[1427,1429,1438],{"text":1428,"type":743},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1430,"type":743,"marks":1431},"National Academy of Sports Medicine",[1432,1436],{"type":752,"attrs":1433},{"href":1434,"uuid":48,"anchor":48,"custom":1435,"target":755,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1437},"underline",{"text":1439,"type":743}," has a few exercise-related symptoms of overtraining:",{"type":1441,"attrs":1442,"content":1445},"ordered_list",{"order":1443},{"order":1444},1,[1446,1452,1458,1464,1470,1476,1482],{"type":882,"content":1447},[1448],{"type":739,"content":1449},[1450],{"text":1451,"type":743},"A plateau or decline in workout performance or progress",{"type":882,"content":1453},[1454],{"type":739,"content":1455},[1456],{"text":1457,"type":743},"A perception of increased exertion during “normal” or “easy” workouts",{"type":882,"content":1459},[1460],{"type":739,"content":1461},[1462],{"text":1463,"type":743},"Excessive sweating or overheating",{"type":882,"content":1465},[1466],{"type":739,"content":1467},[1468],{"text":1469,"type":743},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":882,"content":1471},[1472],{"type":739,"content":1473},[1474],{"text":1475,"type":743},"A lack of feeling “refreshed” after regular rest and recovery",{"type":882,"content":1477},[1478],{"type":739,"content":1479},[1480],{"text":1481,"type":743},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":882,"content":1483},[1484],{"type":739,"content":1485},[1486],{"text":1487,"type":743},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":739,"content":1489},[1490,1492,1500],{"text":1491,"type":743},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1493,"type":743,"marks":1494},"FightCamp App",[1495,1499],{"type":752,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"custom":1498,"target":755,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1437},{"text":1501,"type":743}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":775,"attrs":1503,"content":1504},{"level":777},[1505],{"text":1506,"type":743},"A Day of Rest",{"type":739,"content":1508},[1509,1511,1519,1520,1528],{"text":1510,"type":743},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1512,"type":743,"marks":1513},"Aaron",[1514,1518],{"type":752,"attrs":1515},{"href":1516,"uuid":48,"anchor":48,"custom":1517,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1437},{"text":1096,"type":743},{"text":1521,"type":743,"marks":1522},"Flo",[1523,1527],{"type":752,"attrs":1524},{"href":1525,"uuid":48,"anchor":48,"custom":1526,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1437},{"text":1529,"type":743},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":739,"content":1531},[1532,1534,1542,1544,1552,1554,1562],{"text":1533,"type":743},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1535,"type":743,"marks":1536},"researchers",[1537,1541],{"type":752,"attrs":1538},{"href":1539,"uuid":48,"anchor":48,"custom":1540,"target":755,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1437},{"text":1543,"type":743}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1545,"type":743,"marks":1546},"FightCamp Trainers",[1547,1551],{"type":752,"attrs":1548},{"href":1549,"uuid":48,"anchor":48,"custom":1550,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1437},{"text":1553,"type":743}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1555,"type":743,"marks":1556},"neurological connections",[1557,1561],{"type":752,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1437},{"text":1563,"type":743},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":739,"content":1565},[1566],{"text":1567,"type":743},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":775,"attrs":1569,"content":1570},{"level":777},[1571],{"text":996,"type":743},{"type":739,"content":1573},[1574,1575,1581],{"text":1000,"type":743},{"text":1002,"type":743,"marks":1576},[1577,1580],{"type":752,"attrs":1578},{"href":1006,"uuid":48,"anchor":48,"custom":1579,"target":755,"linktype":13},{},{"type":1437},{"text":1340,"type":743},{"type":739,"content":1583},[1584],{"text":1171,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1586,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1591,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1587,"component":118,"meta_info":1588,"meta_title":7,"block_image":1589,"cover_image":1590,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1595,"title":1596,"plugin":43,"description":1597},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1599,"alt":1600,"name":7,"focus":7,"title":1600,"filename":1601,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1032],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1612,"created_at":1613,"published_at":1614,"updated_at":1615,"id":1616,"uuid":1617,"content":1618,"slug":1798,"full_slug":1799,"sort_by_date":48,"position":1800,"tag_list":1801,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":1802,"first_published_at":1614,"release_id":48,"lang":60,"path":1036,"alternates":1803,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1619,"faqs":1620,"title":1612,"topic":1625,"author":1081,"content":1640,"category":1779,"schedule":1787,"component":1018,"meta_info":1788,"cover_image":1792,"description":1796,"contributors":1797},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1621],{"_uid":1622,"answer":1623,"question":1624,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1626,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1638,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1627,"component":39,"meta_info":1635,"block_image":1636,"cover_image":1637,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1628,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1633,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1634,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1629,"component":118,"meta_info":1630,"meta_title":7,"block_image":1631,"cover_image":1632,"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":736,"content":1641},[1642,1646,1651,1656,1679,1684,1706,1711,1725,1730,1744,1749,1753,1758,1762,1766,1776],{"type":739,"content":1643},[1644],{"text":1645,"type":743},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":775,"attrs":1647,"content":1648},{"level":777},[1649],{"text":1650,"type":743},"5 Ways to Shake Up Your Cardio",{"type":775,"attrs":1652,"content":1653},{"level":783},[1654],{"text":1655,"type":743},"Swimming",{"type":739,"content":1657},[1658,1660,1667,1669,1677],{"text":1659,"type":743},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1661,"type":743,"marks":1662},"Flo Master’s",[1663,1666],{"type":752,"attrs":1664},{"href":1525,"uuid":48,"anchor":48,"custom":1665,"target":755,"linktype":13},{},{"type":1437},{"text":1668,"type":743}," favorite forms of ",{"text":1670,"type":743,"marks":1671},"active recovery",[1672,1676],{"type":752,"attrs":1673},{"href":1674,"uuid":48,"anchor":48,"custom":1675,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1437},{"text":1678,"type":743}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":775,"attrs":1680,"content":1681},{"level":783},[1682],{"text":1683,"type":743},"Tabata Bag Drills",{"type":739,"content":1685},[1686,1688,1696,1698,1704],{"text":1687,"type":743},"One great way to get your anaerobic endurance up is with ",{"text":1689,"type":743,"marks":1690},"Tabata",[1691,1695],{"type":752,"attrs":1692},{"href":1693,"uuid":48,"anchor":48,"custom":1694,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1437},{"text":1697,"type":743}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1493,"type":743,"marks":1699},[1700,1703],{"type":752,"attrs":1701},{"href":1497,"uuid":48,"anchor":48,"custom":1702,"target":755,"linktype":13},{},{"type":1437},{"text":1705,"type":743}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":775,"attrs":1707,"content":1708},{"level":783},[1709],{"text":1710,"type":743},"Footwork Heavy Sports",{"type":739,"content":1712},[1713,1715,1723],{"text":1714,"type":743},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1716,"type":743,"marks":1717},"dancing",[1718,1722],{"type":752,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1437},{"text":1724,"type":743}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":775,"attrs":1726,"content":1727},{"level":783},[1728],{"text":1729,"type":743},"Hiking",{"type":739,"content":1731},[1732,1734,1742],{"text":1733,"type":743},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1735,"type":743,"marks":1736},"healthy snacks",[1737,1741],{"type":752,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1437},{"text":1743,"type":743},"! ",{"type":775,"attrs":1745,"content":1746},{"level":783},[1747],{"text":1748,"type":743},"Shadowboxing Punchouts",{"type":739,"content":1750},[1751],{"text":1752,"type":743},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":775,"attrs":1754,"content":1755},{"level":777},[1756],{"text":1757,"type":743},"Shaking Up Your Cardio",{"type":739,"content":1759},[1760],{"text":1761,"type":743},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":775,"attrs":1763,"content":1764},{"level":777},[1765],{"text":996,"type":743},{"type":739,"content":1767},[1768,1769,1775],{"text":1000,"type":743},{"text":1002,"type":743,"marks":1770},[1771,1774],{"type":752,"attrs":1772},{"href":1006,"uuid":48,"anchor":48,"custom":1773,"target":755,"linktype":13},{},{"type":1437},{"text":1340,"type":743},{"type":739,"content":1777},[1778],{"text":1171,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1780,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1785,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1786,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1781,"component":118,"meta_info":1782,"meta_title":7,"block_image":1783,"cover_image":1784,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1789,"title":1790,"plugin":43,"description":1791},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1793,"alt":1794,"name":7,"focus":7,"title":1794,"filename":1795,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1032],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1805,"created_at":1806,"published_at":1807,"updated_at":1808,"id":1809,"uuid":1810,"content":1811,"slug":1982,"full_slug":1983,"sort_by_date":48,"position":1984,"tag_list":1985,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":1986,"first_published_at":1987,"release_id":48,"lang":60,"path":1036,"alternates":1988,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1812,"faqs":1813,"title":1830,"topic":1831,"author":1846,"content":1847,"category":1966,"schedule":1974,"component":1018,"meta_info":1975,"cover_image":1978,"description":1977,"contributors":1981},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1814,1818,1822,1826],{"_uid":1815,"answer":1816,"question":1817,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1819,"answer":1820,"question":1821,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1823,"answer":1824,"question":1825,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1827,"answer":1828,"question":1829,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1832,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1844,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1845,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1833,"component":39,"meta_info":1841,"block_image":1842,"cover_image":1843,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1834,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1839,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1840,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1835,"component":118,"meta_info":1836,"meta_title":7,"block_image":1837,"cover_image":1838,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":736,"content":1848},[1849,1862,1867,1872,1885,1888,1893,1904,1907,1912,1923,1927,1931,1936,1949,1953,1962],{"type":739,"content":1850},[1851,1853,1860],{"text":1852,"type":743},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1854,"type":743,"marks":1855},"shadowboxing",[1856],{"type":752,"attrs":1857},{"href":1858,"uuid":48,"anchor":48,"custom":1859,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1861,"type":743}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":775,"attrs":1863,"content":1864},{"level":777},[1865],{"text":1866,"type":743},"Why You Should Practice Shadowboxing With Hand Weights",{"type":775,"attrs":1868,"content":1869},{"level":783},[1870],{"text":1871,"type":743},"1. Speed",{"type":788,"attrs":1873},{"id":1874,"body":1875},"58589914-3cf9-454d-8369-7218c807f59a",[1876],{"url":1877,"_uid":1879,"image":1880,"component":798,"copyright_details":1884},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1881,"alt":1882,"name":7,"focus":48,"title":1882,"filename":1883,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":739,"content":1886},[1887],{"text":1820,"type":743},{"type":775,"attrs":1889,"content":1890},{"level":783},[1891],{"text":1892,"type":743},"2. Arm Endurance",{"type":788,"attrs":1894},{"id":1874,"body":1895},[1896],{"url":1897,"_uid":1898,"image":1899,"component":798,"copyright_details":1903},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1900,"alt":1901,"name":7,"focus":48,"title":1901,"filename":1902,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":739,"content":1905},[1906],{"text":1824,"type":743},{"type":775,"attrs":1908,"content":1909},{"level":783},[1910],{"text":1911,"type":743},"3. Cardiovascular Conditioning",{"type":788,"attrs":1913},{"id":1874,"body":1914},[1915],{"url":1916,"_uid":1917,"image":1918,"component":798,"copyright_details":1922},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1919,"alt":1920,"name":7,"focus":48,"title":1920,"filename":1921,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":739,"content":1924},[1925],{"text":1926,"type":743},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":739,"content":1928},[1929],{"text":1930,"type":743},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":775,"attrs":1932,"content":1933},{"level":777},[1934],{"text":1935,"type":743},"Amp Up Your Training",{"type":739,"content":1937},[1938,1940,1947],{"text":1939,"type":743},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1941,"type":743,"marks":1942},"FightCamp Facebook Community",[1943],{"type":752,"attrs":1944},{"href":1945,"uuid":48,"anchor":48,"custom":1946,"target":755,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1948,"type":743}," and let me know.",{"type":775,"attrs":1950,"content":1951},{"level":777},[1952],{"text":996,"type":743},{"type":739,"content":1954},[1955,1956,1961],{"text":1000,"type":743},{"text":1002,"type":743,"marks":1957},[1958],{"type":752,"attrs":1959},{"href":1006,"uuid":48,"anchor":48,"custom":1960,"target":755,"linktype":13},{},{"text":1167,"type":743},{"type":739,"content":1963},[1964],{"text":1965,"type":743},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1967,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1968,"component":118,"meta_info":1969,"meta_title":7,"block_image":1970,"cover_image":1971,"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},[],[],"2023-01-16 00:00",{"_uid":1976,"title":1830,"plugin":43,"description":1977},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1979,"alt":1805,"name":7,"focus":48,"title":1805,"filename":1980,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1032],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1990,"created_at":1991,"published_at":1992,"updated_at":1993,"id":1994,"uuid":1995,"content":1996,"slug":2306,"full_slug":2307,"sort_by_date":48,"position":2308,"tag_list":2309,"is_startpage":9,"parent_id":1033,"meta_data":48,"group_id":2310,"first_published_at":1992,"release_id":48,"lang":60,"path":1036,"alternates":2311,"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":1997,"faqs":1998,"title":1990,"topic":2031,"author":2046,"content":2047,"category":2288,"schedule":2296,"component":1018,"meta_info":2297,"cover_image":2301,"description":2300,"contributors":2305},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1999,2003,2007,2011,2015,2019,2023,2027],{"_uid":2000,"answer":2001,"question":2002,"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":2004,"answer":2005,"question":2006,"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":2008,"answer":2009,"question":2010,"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":2012,"answer":2013,"question":2014,"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":2016,"answer":2017,"question":2018,"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":2020,"answer":2021,"question":2022,"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":2024,"answer":2025,"question":2026,"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":2028,"answer":2029,"question":2030,"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":2032,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2044,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2033,"component":39,"meta_info":2041,"block_image":2042,"cover_image":2043,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2034,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2039,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2035,"component":118,"meta_info":2036,"meta_title":7,"block_image":2037,"cover_image":2038,"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":736,"content":2048},[2049,2069,2073,2077,2082,2086,2098,2118,2122,2132,2135,2140,2151,2171,2176,2186,2214,2219,2229,2241,2246,2273,2277,2285],{"type":739,"content":2050},[2051,2053,2059,2061,2067],{"text":2052,"type":743},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2054,"type":743,"marks":2055},"over two hours each day",[2056],{"type":752,"attrs":2057},{"href":2058,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2060,"type":743}," on social media. The ",{"text":2062,"type":743,"marks":2063},"CDC",[2064],{"type":752,"attrs":2065},{"href":2066,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2068,"type":743}," 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":739,"content":2070},[2071],{"text":2072,"type":743},"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":739,"content":2074},[2075],{"text":2076,"type":743},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":775,"attrs":2078,"content":2079},{"level":777},[2080],{"text":2081,"type":743},"Benefits of a 30-Minute Boxing Workout",{"type":775,"attrs":2083,"content":2084},{"level":783},[2085],{"text":2010,"type":743},{"type":788,"attrs":2087},{"id":2088,"body":2089},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2090],{"url":2091,"_uid":2092,"image":2093,"component":798,"copyright_details":2097},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2094,"alt":2095,"name":7,"focus":48,"title":2095,"filename":2096,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":739,"content":2099},[2100,2102,2108,2110,2116],{"text":2101,"type":743},"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":2103,"type":743,"marks":2104},"heavy bag",[2105],{"type":752,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2109,"type":743},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2111,"type":743,"marks":2112},"fantastic shape",[2113],{"type":752,"attrs":2114},{"href":2115,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2117,"type":743},". 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":775,"attrs":2119,"content":2120},{"level":783},[2121],{"text":2014,"type":743},{"type":788,"attrs":2123},{"id":2088,"body":2124},[2125],{"url":2126,"_uid":2127,"image":2128,"component":798,"copyright_details":2131},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2129,"alt":2095,"name":7,"focus":48,"title":2095,"filename":2130,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":739,"content":2133},[2134],{"text":2013,"type":743},{"type":775,"attrs":2136,"content":2137},{"level":783},[2138],{"text":2139,"type":743},"Stress Relief",{"type":788,"attrs":2141},{"id":2088,"body":2142},[2143],{"url":2144,"_uid":2145,"image":2146,"component":798,"copyright_details":2150},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2147,"alt":2148,"name":7,"focus":48,"title":2148,"filename":2149,"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":739,"content":2152},[2153,2155,2161,2163,2169],{"text":2154,"type":743},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2156,"type":743,"marks":2157},"unleashing that stress",[2158],{"type":752,"attrs":2159},{"href":2160,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2162,"type":743}," 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":2164,"type":743,"marks":2165},"safe and healthy outlet",[2166],{"type":752,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2170,"type":743}," for anyone who has ever felt the need to just get it all out.",{"type":775,"attrs":2172,"content":2173},{"level":783},[2174],{"text":2175,"type":743},"Mental Wellness",{"type":788,"attrs":2177},{"id":2088,"body":2178},[2179],{"url":2180,"_uid":2181,"image":2182,"component":798,"copyright_details":2185},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2183,"alt":2095,"name":7,"focus":48,"title":2095,"filename":2184,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":739,"content":2187},[2188,2190,2196,2198,2204,2206,2212],{"text":2189,"type":743},"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":2191,"type":743,"marks":2192},"prevent age-related cognitive decline",[2193],{"type":752,"attrs":2194},{"href":2195,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2197,"type":743},". Studies have also shown that as little as ",{"text":2199,"type":743,"marks":2200},"15 minutes per day",[2201],{"type":752,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2205,"type":743}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2207,"type":743,"marks":2208},"regulate your emotional well-being",[2209],{"type":752,"attrs":2210},{"href":2211,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2213,"type":743}," over time with consistent workouts.",{"type":775,"attrs":2215,"content":2216},{"level":783},[2217],{"text":2218,"type":743},"Convenience",{"type":788,"attrs":2220},{"id":2088,"body":2221},[2222],{"url":2223,"_uid":2224,"image":2225,"component":798,"copyright_details":2228},{"id":7,"url":7,"linktype":1878,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2226,"alt":2095,"name":7,"focus":48,"title":2095,"filename":2227,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":739,"content":2230},[2231,2233,2239],{"text":2232,"type":743},"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":2234,"type":743,"marks":2235},"boxing training at home",[2236],{"type":752,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2240,"type":743},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":775,"attrs":2242,"content":2243},{"level":777},[2244],{"text":2245,"type":743},"30-Minute Throwdown",{"type":739,"content":2247},[2248,2250,2256,2258,2264,2266,2271],{"text":2249,"type":743},"You can start getting all the benefits of ",{"text":2251,"type":743,"marks":2252},"boxing at home",[2253],{"type":752,"attrs":2254},{"href":2255,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2257,"type":743}," with no equipment at all. ",{"text":2259,"type":743,"marks":2260},"Shadowboxing",[2261],{"type":752,"attrs":2262},{"href":2263,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2265,"type":743}," 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":2103,"type":743,"marks":2267},[2268],{"type":752,"attrs":2269},{"href":2270,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2272,"type":743}," to your home gym can be life-changing.",{"type":775,"attrs":2274,"content":2275},{"level":777},[2276],{"text":996,"type":743},{"type":739,"content":2278},[2279,2280,2284],{"text":1000,"type":743},{"text":1002,"type":743,"marks":2281},[2282],{"type":752,"attrs":2283},{"href":1006,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":1167,"type":743},{"type":739,"content":2286},[2287],{"text":1171,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2289,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2294,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2290,"component":118,"meta_info":2291,"meta_title":7,"block_image":2292,"cover_image":2293,"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":2298,"title":2299,"plugin":43,"description":2300},"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":2302,"alt":2303,"name":7,"focus":48,"title":2303,"filename":2304,"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,[1032],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1018,"created_at":2313,"published_at":2314,"updated_at":2315,"id":2316,"uuid":2317,"content":2318,"slug":1018,"full_slug":2339,"sort_by_date":48,"position":446,"tag_list":2340,"is_startpage":9,"parent_id":2341,"meta_data":48,"group_id":2342,"first_published_at":2343,"release_id":48,"lang":60,"path":7,"alternates":2344,"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":2319,"component":2320,"meta_info":2321,"custom_content_list":2323},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2322,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2324,2329,2334],{"_uid":2325,"label":2326,"value":2327,"dev_id":2328,"component":743},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2330,"label":2331,"value":2332,"dev_id":2333,"component":743},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2335,"label":2336,"value":2337,"dev_id":2338,"component":743},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892875105]