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The author of “The Fighter’s Kitchen” and “So You Want to be a Fighter,” Chris brings expert insight on how to perform at your best in and out of the ring. He will go in-depth on topics like fasting, fueling, recovery, supplements, sleep optimization, and much more. Chris won world titles in both boxing and kickboxing and even went the distance with the legend Manny Pacquiao. He was the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves from 2016 to 2018 and has worked with top professional fighters including Danny Jacobs. Now he brings his extensive knowledge to FightCamp.  \n\nIntro to Muay Thai with Sean Fagan: Sean Fagan, aka “The Muay Thai Guy,” will introduce you to ‘the art of 8 limbs’ with his intro to Muay Thai. Sean is a professional Muay Thai fighter, instructor, and entrepreneur who built an empire sharing workouts and instructional tutorials as “The Muay Thai Guy” persona. His YouTube videos have over 31 million views, and he has amassed around 300,000 subscribers. With Sean’s fighting record, it is no surprise. He fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm. “The Muay Thai Guy” Sean Fagan is going to show FightCamp the art of Muay Thai combat. ","What experts classes does FightCamp have on the app?",{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":948,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":960,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":949,"component":39,"meta_info":957,"block_image":958,"cover_image":959,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":950,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":955,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":951,"component":118,"meta_info":952,"block_image":953,"cover_image":954,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":708,"content":964},[965,969,984,988,994,1006,1020,1024,1029,1040,1054,1058,1063,1074,1088,1092,1097,1108,1122,1126,1131,1142,1156,1160,1165,1176,1188,1192,1197,1210,1214],{"type":711,"content":966},[967],{"text":968,"type":715},"Ready to take your fitness training to the next level? FightCamp has brought the experts into the ring with an app series that will help you learn from the best.",{"type":711,"content":970},[971,973,982],{"text":972,"type":715},"On the ",{"text":974,"type":715,"marks":975},"FightCamp App",[976,980],{"type":720,"attrs":977},{"href":978,"uuid":48,"anchor":48,"custom":979,"target":723,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_medium=explore&utm_content=homepage",{},{"type":981},"underline",{"text":983,"type":715}," now are tutorials and lessons from leading professionals in nutrition, boxing, MMA, and Muay Thai. You will have unique insight into how these professional fighters achieve their competitive edge, learning the tips and following the moves that have propelled them to the top of their field. Prepare to be inspired.",{"type":711,"content":985},[986],{"text":987,"type":715},"Here’s a peek at some of the high-level contenders kicking off FightCamp’s expert-led series.",{"type":731,"attrs":989,"content":991},{"level":990},3,[992],{"text":993,"type":715},"Basic Nutrition with Tyler Minton",{"type":740,"attrs":995},{"id":996,"body":997},"65e93895-c5bc-4596-8a92-d4b2e0857d0c",[998],{"url":999,"_uid":1000,"image":1001,"component":752,"copyright_details":1005},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-d5d7b443-b2d4-47b4-a391-75377629753c",{"id":1002,"alt":1003,"name":7,"focus":7,"title":1003,"filename":1004,"copyright":7,"fieldtype":50,"is_external_url":9},6093615,"FightCamp - Nutrition with Tyler Minton","https://a.storyblok.com/f/115220/1100x1100/a9a30b9fb9/fightcamp-tyler-minton.png",[],{"type":711,"content":1007},[1008,1010,1018],{"text":1009,"type":715},"Renowned nutritionist ",{"text":1011,"type":715,"marks":1012},"Tyler Minton",[1013,1017],{"type":720,"attrs":1014},{"href":1015,"uuid":48,"anchor":48,"custom":1016,"target":723,"linktype":13},"https://www.instagram.com/tylermintonnutrition",{},{"type":981},{"text":1019,"type":715}," leads us with an expert take on all things nutrition. A former professional MMA fighter, Tyler realized early on that there wasn’t much being done with nutrition in the sphere of combat sports. He stepped up to fill this void and is now recognized by MMA Junkie as one of the top nutritionists in the game. He has advised pro fighters including Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, and Daniel Corier.",{"type":711,"content":1021},[1022],{"text":1023,"type":715},"Now he’s dropping his knowledge on the FightCamp crew, covering topics like different approaches to nutrition, energy balance, how calories are burned, how competitive fighters cut weight, and much more. Learn how to eat like an athlete today.",{"type":731,"attrs":1025,"content":1026},{"level":990},[1027],{"text":1028,"type":715},"Advanced Footwork for Boxing Path with Christina Cruz",{"type":740,"attrs":1030},{"id":996,"body":1031},[1032],{"url":1033,"_uid":1034,"image":1035,"component":752,"copyright_details":1039},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-4e60dfa3-479d-40c8-862b-dda0ba054e57",{"id":1036,"alt":1037,"name":7,"focus":7,"title":1037,"filename":1038,"copyright":7,"fieldtype":50,"is_external_url":9},6192048,"FightCamp App Series - Advanced Footwork Path With Christina Cruz","https://a.storyblok.com/f/115220/1100x1100/4769ddcb49/christina-cruz-fightcamp.png",[],{"type":711,"content":1041},[1042,1044,1052],{"text":1043,"type":715},"A 7-time U.S. National Champion and record holder for winning the most NYC Golden Gloves Championships ever, professional boxer ",{"text":1045,"type":715,"marks":1046},"Christina Cruz",[1047,1051],{"type":720,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"custom":1050,"target":723,"linktype":13},"https://www.instagram.com/christinacruzbox",{},{"type":981},{"text":1053,"type":715}," is going to keep you on your toes with her series on advanced footwork. She will lead you through 6 chapters of tutorials, drills, and workouts based on her personal training method, showing you the step-by-step moves for increasingly complex footwork. Christina will help you build a solid foundation in footwork and get you moving like the pros.",{"type":711,"content":1055},[1056],{"text":1057,"type":715},"FightCamp Co-Founder and Trainer Tommy Duquette has known Christina for over a decade and can attest that she has the best footwork in boxing. Now you can follow in the steps of the master.",{"type":731,"attrs":1059,"content":1060},{"level":990},[1061],{"text":1062,"type":715},"5-Week Boxing + Strength Program with Mike Rashid",{"type":740,"attrs":1064},{"id":996,"body":1065},[1066],{"url":1067,"_uid":1068,"image":1069,"component":752,"copyright_details":1073},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-adefeffb-7557-4cb9-868c-2415eeea96b8",{"id":1070,"alt":1071,"name":7,"focus":7,"title":1071,"filename":1072,"copyright":7,"fieldtype":50,"is_external_url":9},6779099,"FightCamp Expert-Led App Series","https://a.storyblok.com/f/115220/1100x1100/b09f94ad55/mike-rashid-x-fightcamp.png",[],{"type":711,"content":1075},[1076,1078,1086],{"text":1077,"type":715},"Powerlifter, entrepreneur, and professional boxer ",{"text":1079,"type":715,"marks":1080},"Mike Rashid",[1081,1085],{"type":720,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"custom":1084,"target":723,"linktype":13},"https://www.instagram.com/mikerashid",{},{"type":981},{"text":1087,"type":715}," teamed up with the FightCamp Trainers to give you this intense 5-week program. Mike will teach you how to combine weight training and boxing workouts into a weekly workout plan that will build muscle and burn fat. Mike knows that whatever your fitness goals are, strength training will help you achieve them. He will guide you through alternating strength training and boxing training days in this challenging, very effective program.",{"type":711,"content":1089},[1090],{"text":1091,"type":715},"Mike Rashid’s fitness and motivational content on Instagram and YouTube have amassed a following of over 1 million people. He is also the co-founder of the supplement line, Ambrosia. You might need some extra supplements to make it through this challenge.",{"type":731,"attrs":1093,"content":1094},{"level":990},[1095],{"text":1096,"type":715},"4-Week Adapted MMA Fight Camp Path",{"type":740,"attrs":1098},{"id":996,"body":1099},[1100],{"url":1101,"_uid":1102,"image":1103,"component":752,"copyright_details":1107},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-89733edd-15e0-4540-985c-42db183d0ebc",{"id":1104,"alt":1105,"name":7,"focus":7,"title":1105,"filename":1106,"copyright":7,"fieldtype":50,"is_external_url":9},6305097,"FightCamp App Series - Adapted Fight Camp Path with Stephen Wonderboy Thompson","https://a.storyblok.com/f/115220/1100x1100/ed1e4a2fe7/fightcamp-x-stephen-wonderboy-thompson.png",[],{"type":711,"content":1109},[1110,1112,1120],{"text":1111,"type":715},"Professional MMA fighter and competitor in the welterweight division of the UFC ",{"text":1113,"type":715,"marks":1114},"Stephen “Wonderboy” Thompson",[1115,1119],{"type":720,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"custom":1118,"target":723,"linktype":13},"https://www.instagram.com/wonderboymma",{},{"type":981},{"text":1121,"type":715}," is going to share how he structures his fight camps leading up to a big fight. This is 4 weeks of skills, conditioning, strength, and bag work, with an in-depth education on what makes a fighter’s training camp prep you to win. Stephen will teach you about several key concepts including road work, sparring, grappling, and more.",{"type":711,"content":1123},[1124],{"text":1125,"type":715},"Stephen is also a former full-contact kickboxer with an undefeated kickboxing record of 57-0. Now regarded as one of the best strikers in MMA, he is sharing the secrets of success with FightCamp members.  ",{"type":731,"attrs":1127,"content":1128},{"level":990},[1129],{"text":1130,"type":715},"Performance Nutrition Path with Chris Algieri",{"type":740,"attrs":1132},{"id":996,"body":1133},[1134],{"url":1135,"_uid":1136,"image":1137,"component":752,"copyright_details":1141},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-68b71eb0-45d7-4482-af78-a00791f45edf",{"id":1138,"alt":1139,"name":7,"focus":7,"title":1139,"filename":1140,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":711,"content":1143},[1144,1146,1154],{"text":1145,"type":715},"Professional fighter, author, ringside analyst, and certified nutritionist ",{"text":1147,"type":715,"marks":1148},"Chris Algieri",[1149,1153],{"type":720,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":723,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":981},{"text":1155,"type":715}," will teach you how to fuel your body for maximum performance. The author of “The Fighter’s Kitchen” and “So You Want to be a Fighter,” Chris brings expert insight on how to perform at your best in and out of the ring. He will go in-depth on topics like fasting, fueling, recovery, supplements, sleep optimization, and much more.",{"type":711,"content":1157},[1158],{"text":1159,"type":715},"Chris won world titles in both boxing and kickboxing and even went the distance with the legend Manny Pacquiao. He was the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves from 2016 to 2018 and has worked with top professional fighters including Danny Jacobs. Now he brings his extensive knowledge to FightCamp.  ",{"type":731,"attrs":1161,"content":1162},{"level":990},[1163],{"text":1164,"type":715},"Intro to Muay Thai with Sean Fagan",{"type":740,"attrs":1166},{"id":996,"body":1167},[1168],{"url":1169,"_uid":1170,"image":1171,"component":752,"copyright_details":1175},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-2d24f3d1-d81f-482b-a7b3-8207327ea0a4",{"id":1172,"alt":1173,"name":7,"focus":7,"title":1173,"filename":1174,"copyright":7,"fieldtype":50,"is_external_url":9},6433406,"FightCamp App Series - Intro to Muay Thai with Sean Fagan","https://a.storyblok.com/f/115220/1100x1100/e3acaeb92c/sean-fagan-fightcamp.png",[],{"type":711,"content":1177},[1178,1186],{"text":1179,"type":715,"marks":1180},"Sean Fagan",[1181,1185],{"type":720,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"custom":1184,"target":723,"linktype":13},"https://www.instagram.com/themuaythaiguy",{},{"type":981},{"text":1187,"type":715},", aka “The Muay Thai Guy,” will introduce you to ‘the art of 8 limbs’ with his intro to Muay Thai. Sean is a professional Muay Thai fighter, instructor, and entrepreneur who built an empire sharing workouts and instructional tutorials as “The Muay Thai Guy” persona. His YouTube videos have over 31 million views, and he has amassed around 300,000 subscribers. With Sean’s fighting record, it is no surprise. He fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm.",{"type":711,"content":1189},[1190],{"text":1191,"type":715},"“The Muay Thai Guy” Sean Fagan is going to show FightCamp the art of Muay Thai combat. ",{"type":731,"attrs":1193,"content":1194},{"level":733},[1195],{"text":1196,"type":715},"Are You Ready?",{"type":711,"content":1198},[1199,1201,1208],{"text":1200,"type":715},"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":717,"type":715,"marks":1202},[1203,1207],{"type":720,"attrs":1204},{"href":1205,"uuid":48,"anchor":48,"custom":1206,"target":723,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":981},{"text":1209,"type":715}," 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":711,"content":1211},[1212],{"text":1213,"type":715},"FightCamp’s app series has recruited even more pros to amp up your training and help you lead a healthier life. Get ready for expert takes on optimizing nutrition, weight training, footwork, Muay Thai, reaching peak athletic performance, and more.",{"type":711,"content":1215},[1216],{"text":1217,"type":715},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1219,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1224,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1220,"component":118,"meta_info":1221,"block_image":1222,"cover_image":1223,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2022-12-07 00:00",{"_uid":1228,"title":929,"plugin":43,"description":1229},"22d47da5-8c0f-44eb-a42e-3b5b15b6fae5","FightCamp enlisted top experts in nutrition, boxing, Muay Thai, and MMA to bring you an app series that will elevate your training to the next level. ",{"id":1231,"alt":929,"name":7,"focus":7,"title":929,"filename":1232,"copyright":7,"fieldtype":50,"is_external_url":9},6623940,"https://a.storyblok.com/f/115220/5000x2062/5cabbc42f4/fightcamp-app-expert-led-series.jpg",[],"fightcamp-app-expert-led-series","blogs/fightcamp-app-expert-led-series",-5270,[920,1238],"home-trending","188036b9-98a3-4ef8-a9ee-2c709beda765","2022-12-07T01:30:09.763Z",[],{"name":1243,"created_at":1244,"published_at":1245,"updated_at":1246,"id":1247,"uuid":1248,"content":1249,"slug":1624,"full_slug":1625,"sort_by_date":48,"position":1626,"tag_list":1627,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":1628,"first_published_at":1629,"release_id":48,"lang":60,"path":924,"alternates":1630,"default_full_slug":48,"translated_slugs":48},"How to Stick with My FightCamp Training Regimen","2023-01-17T18:42:58.483Z","2023-01-24T16:57:38.231Z","2023-01-24T16:57:38.278Z",248184665,"5c874874-6a28-4ae9-8156-858833b391c9",{"_uid":1250,"faqs":1251,"title":1243,"topic":1260,"author":1275,"content":1276,"category":1606,"schedule":1614,"component":908,"meta_info":1615,"cover_image":1619,"description":1618,"contributors":1623},"41cdd1ec-bee8-4552-8768-e811802f0b62",[1252,1256],{"_uid":1253,"answer":1254,"question":1255,"component":942},"18d7c2cf-91e4-44f1-8152-af09f055d1e0","-Start Slow\nWhen starting to box, or returning to boxing after some time off, don’t expect to be able to dive into 10-round high-intensity boxing workouts right away. Spend time exploring the workouts available in the FightCamp app and sketch out a workout schedule that includes which ones you want to try first. If the heavy bag and roundhouse kicks seem intimidating, start with a shadowboxing workout or bodyweight routine in the app. FightCamp offers the convenience of getting a phenomenal workout without leaving home or wherever you may be traveling – all the gear, instruction, and motivation you need are there whenever you need it.\nTake it from a FightCamp boxer: “I work out on my terms, when I want and how hard I want. Having the bag next to a flat-screen TV, linked to my Mac and HomePod mini has been the most reliable way to see my workouts live and loud.”\n\n-Honor Rest Days\nRest is not a reward. It’s a physical and mental imperative. Rest is vital for good mental health, sharper concentration and memory, stress reduction, and a healthy mood, immune system, and metabolism. In terms of training, rest allows your body to recover, and it helps prevent injuries. Boxing and kickboxing workouts with FightCamp are high-intensity cardio workouts, so when you first start working out with FightCamp, aim for 30% of your week to rest. A good recovery day still involves movement of some kind—a walk, swimming, or stretching. \n\n-Cultivate Discipline Over Motivation\nFeeling motivated to work out is fun–but the inherent challenge with motivation is that it’s the culmination of multiple driving forces: biological, emotional, social, and cognitive forces that trigger human behavior. And all of these forces are subject to change and fluctuate as our environment and needs evolve. \nMotivation is pretty much out of your control because it ends up being something you wait for. But discipline is something you can develop and draw upon when your motivation wavers. Your brain will tell you that you don’t want to work out, and you need to defy your brain. Do the opposite of what your brain tells you. It will say “you can work out tomorrow,” and so you go work out immediately. Build the habit and practice discipline and it will become second nature. \n\n-Track Your Workouts\nData is everything! Tracking your workouts will allow you to visualize your progress and see how much closer you’re getting to your goals. FightCamp’s Punch Trackers are integral to the FightCamp boxing and kickboxing workouts. They slip right into your hand wraps and track and analyze your output for you, giving you a big dose of satisfaction. It also sparks self-competition, which can be an addicting motivator. \nA FightCamp member said it well: “The trackers are really the game changer here. Data is everything. I look at my results on screen to push me to be better and give me goals during the workout. I was able to take my data to my doctor to help with a care plan, and it’s helped me chisel away at age-related ailments.”\n\n-Establish A Minimum Baseline\nBuilding new habits and sticking with them will be easier if you don’t over-promise yourself. If you jump into a 5-day exercise schedule, you’ll either a) burn out, b) injure yourself, or c) both. Set yourself up for fitness success by committing to two twenty-minute boxing sessions per week, then build up from there by breaking it into monthly targets. \n\n\n-Find A Trainer Who Fits Your Workout Style\nInstructor-led boxing workouts are not one-size-fits-all. That’s why FightCamp workouts are led by our team of trainers who bring diverse experience and diverse personalities to the ring. Some FightCamp boxers find their favorite trainer and stick with them, while others pick a different trainer every day, depending on their mood and what kind of energy they need to crush their workout. \nThis member quote may resonate with you: “I do not fare well with rote and routine. Maybe I have a little adult ADD? Whatever the reason, I know I can pop the app up, and select a trainer whose personality fits my day. If I need a little spiritual lift, Coaches PJ and Jess are the right mixes. If I need some no-nonsense sweat, it’s Coaches Shanie and Aaron. For the days I need a little of both, Coaches Flo, Tommy, and Rocky provide the combo of nice and nasty to get me through the rounds.”\n\n-Reward Your Efforts\nMeeting the goals you set for yourself deserves celebration because it shows that you are committed to building good workout habits and developing a long-term boxing routine. Rewarding yourself for your progress adds value to the work you’re doing. Just be careful not to reward yourself in ways you’ll regret later. This might mean booking a massage instead of eating a pint of ice cream. But ultimately, how you reward yourself should feel meaningful and enjoyable to you. \nWith FightCamp’s data-driven fitness approach, boxing community platform, and diverse coaching team, you’ll discover not only unparalleled boxing workout motivation but a system that converts that motivation into accountability and discipline. We promise that on days you don’t box, you’ll wish you did. And on days you do, you’ll feel like you can do anything. ","How to stick to a fitness routine?",{"_uid":1257,"answer":1258,"question":1259,"component":942},"2b6081db-9bd8-47d5-a6a6-1665963fb564","Here’s an example of how you might build your FightCamp workout schedule:\n\n-Month 1\nMondays: 4- Round Pure Striking Workout\nWednesdays: 6-Round Full Body Workout\n\n-Month 2\nMondays: 4- Round Pure Striking Workout \nWednesdays: 6-Round Full Body Workout\nFridays: 6-Round Lower Body Workout\n\n-Month 3\nMondays: 4- Round Pure Striking Workout \nTuesdays: 6-Round Full Body Workout \nWednesdays: 10-Round Switch Stance Workout\nFridays: 6-Round Lower Body Workout","What is a good workout schedule for beginners?",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":1261,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":1273,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":1274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":1262,"component":39,"meta_info":1270,"block_image":1271,"cover_image":1272,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1263,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1264,"component":118,"meta_info":1265,"block_image":1266,"cover_image":1267,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":708,"content":1277},[1278,1282,1287,1292,1306,1307,1317,1322,1336,1341,1345,1349,1354,1368,1369,1376,1381,1385,1389,1394,1424,1429,1469,1474,1529,1534,1548,1549,1556,1561,1570,1574,1588,1593,1603],{"type":711,"content":1279},[1280],{"text":1281,"type":715},"So you want to make a change and get started boxing with FightCamp. Congratulations! Now, let’s talk about how to make the most of your FightCamp subscription by developing healthy workout habits that will be sustainable, successful, and rewarding. ",{"type":731,"attrs":1283,"content":1284},{"level":733},[1285],{"text":1286,"type":715},"7 Tips for Keeping Your FightCamp Routine Going",{"type":731,"attrs":1288,"content":1289},{"level":990},[1290],{"text":1291,"type":715},"Start Slow",{"type":711,"content":1293},[1294,1296,1304],{"text":1295,"type":715},"When starting to box, or returning to boxing after some time off, don’t expect to be able to dive into 10-round high-intensity boxing workouts right away. Spend time exploring the workouts available in the ",{"text":1297,"type":715,"marks":1298},"FightCamp app",[1299,1303],{"type":720,"attrs":1300},{"href":1301,"uuid":48,"anchor":48,"custom":1302,"target":723,"linktype":13},"https://blog.joinfightcamp.com/?utm_source=app&utm_medium=more&utm_content=blog",{},{"type":981},{"text":1305,"type":715}," and sketch out a workout schedule that includes which ones you want to try first. If the heavy bag and roundhouse kicks seem intimidating, start with a shadowboxing workout or bodyweight routine in the app. FightCamp offers the convenience of getting a phenomenal workout without leaving home or wherever you may be traveling – all the gear, instruction, and motivation you need are there whenever you need it.",{"type":711},{"type":740,"attrs":1308},{"id":1309,"body":1310},"bcfe3b47-1aa1-4217-8585-0dd20188f384",[1311],{"_uid":1312,"text":1313,"image":1314,"author":1315,"component":1316},"i-48423685-75a0-4406-874e-04c0d6bf4381","I work out on my terms, when I want and how hard I want. Having the bag next to a flat-screen TV, linked to my Mac and HomePod mini has been the most reliable way to see my workouts live and loud.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"FightCamp Member: Manicmac","pull_quote",{"type":731,"attrs":1318,"content":1319},{"level":990},[1320],{"text":1321,"type":715},"Honor Rest Days",{"type":711,"content":1323},[1324,1326,1334],{"text":1325,"type":715},"Rest is not a reward. It’s a physical and mental imperative. Rest is vital for good mental health, sharper concentration and memory, stress reduction, and a healthy mood, immune system, and metabolism. In terms of training, rest allows your body to recover, and it helps prevent injuries. Boxing and kickboxing workouts with FightCamp are high-intensity cardio workouts, so when you first start working out with FightCamp, aim for 30% of your week to rest. A good ",{"text":1327,"type":715,"marks":1328},"recovery day",[1329,1333],{"type":720,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"custom":1332,"target":723,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{},{"type":981},{"text":1335,"type":715}," still involves movement of some kind—a walk, swimming, or stretching. ",{"type":731,"attrs":1337,"content":1338},{"level":990},[1339],{"text":1340,"type":715},"Cultivate Discipline Over Motivation",{"type":711,"content":1342},[1343],{"text":1344,"type":715},"Feeling motivated to work out is fun–but the inherent challenge with motivation is that it’s the culmination of multiple driving forces: biological, emotional, social, and cognitive forces that trigger human behavior. And all of these forces are subject to change and fluctuate as our environment and needs evolve. ",{"type":711,"content":1346},[1347],{"text":1348,"type":715},"Motivation is pretty much out of your control because it ends up being something you wait for. But discipline is something you can develop and draw upon when your motivation wavers. Your brain will tell you that you don’t want to work out, and you need to defy your brain. Do the opposite of what your brain tells you. It will say “you can work out tomorrow,” and so you go work out immediately. Build the habit and practice discipline and it will become second nature. ",{"type":731,"attrs":1350,"content":1351},{"level":990},[1352],{"text":1353,"type":715},"Track Your Workouts",{"type":711,"content":1355},[1356,1358,1366],{"text":1357,"type":715},"Data is everything! Tracking your workouts will allow you to visualize your progress and see how much closer you’re getting to your goals. ",{"text":1359,"type":715,"marks":1360},"FightCamp’s Punch Trackers",[1361,1365],{"type":720,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":723,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/improve-your-boxing-training-with-punch-trackers",{},{"type":981},{"text":1367,"type":715}," are integral to the FightCamp boxing and kickboxing workouts. They slip right into your hand wraps and track and analyze your output for you, giving you a big dose of satisfaction. It also sparks self-competition, which can be an addicting motivator. ",{"type":711},{"type":740,"attrs":1370},{"id":1309,"body":1371},[1372],{"_uid":1373,"text":1374,"image":1375,"author":1315,"component":1316},"i-abe35d0f-943c-4f78-bfe6-2dac43c58b16","The trackers are really the game changer here. Data is everything. I look at my results on screen to push me to be better and give me goals during the workout. I was able to take my data to my doctor to help with a care plan, and it’s helped me chisel away at age-related ailments.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":731,"attrs":1377,"content":1378},{"level":990},[1379],{"text":1380,"type":715},"Establish A Minimum Baseline",{"type":711,"content":1382},[1383],{"text":1384,"type":715},"Building new habits and sticking with them will be easier if you don’t over-promise yourself. If you jump into a 5-day exercise schedule, you’ll either a) burn out, b) injure yourself, or c) both. Set yourself up for fitness success by committing to two twenty-minute boxing sessions per week, then build up from there by breaking it into monthly targets. ",{"type":711,"content":1386},[1387],{"text":1388,"type":715},"Here’s an example of how you might build your FightCamp workout schedule:",{"type":731,"attrs":1390,"content":1391},{"level":990},[1392],{"text":1393,"type":715},"Month 1",{"type":755,"content":1395},[1396,1410],{"type":758,"content":1397},[1398],{"type":711,"content":1399},[1400,1402],{"text":1401,"type":715},"Mondays: ",{"text":1403,"type":715,"marks":1404},"4- Round Pure Striking Workout",[1405,1409],{"type":720,"attrs":1406},{"href":1407,"uuid":48,"anchor":48,"custom":1408,"target":723,"linktype":13},"https://joinfightcamp.com/workouts/pure-striking-workout-1211/",{},{"type":981},{"type":758,"content":1411},[1412],{"type":711,"content":1413},[1414,1416],{"text":1415,"type":715},"Wednesdays: ",{"text":1417,"type":715,"marks":1418},"6-Round Full Body Workout",[1419,1423],{"type":720,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"custom":1422,"target":723,"linktype":13},"https://joinfightcamp.com/workouts/full-body-workout-1212/",{},{"type":981},{"type":731,"attrs":1425,"content":1426},{"level":990},[1427],{"text":1428,"type":715},"Month 2",{"type":755,"content":1430},[1431,1444,1455],{"type":758,"content":1432},[1433],{"type":711,"content":1434},[1435,1436,1442],{"text":1401,"type":715},{"text":1403,"type":715,"marks":1437},[1438,1441],{"type":720,"attrs":1439},{"href":1407,"uuid":48,"anchor":48,"custom":1440,"target":723,"linktype":13},{},{"type":981},{"text":1443,"type":715}," ",{"type":758,"content":1445},[1446],{"type":711,"content":1447},[1448,1449],{"text":1415,"type":715},{"text":1417,"type":715,"marks":1450},[1451,1454],{"type":720,"attrs":1452},{"href":1421,"uuid":48,"anchor":48,"custom":1453,"target":723,"linktype":13},{},{"type":981},{"type":758,"content":1456},[1457],{"type":711,"content":1458},[1459,1461],{"text":1460,"type":715},"Fridays: ",{"text":1462,"type":715,"marks":1463},"6-Round Lower Body Workout",[1464,1468],{"type":720,"attrs":1465},{"href":1466,"uuid":48,"anchor":48,"custom":1467,"target":723,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-1208/",{},{"type":981},{"type":731,"attrs":1470,"content":1471},{"level":990},[1472],{"text":1473,"type":715},"Month 3",{"type":755,"content":1475},[1476,1492,1505,1518],{"type":758,"content":1477},[1478],{"type":711,"content":1479},[1480,1481,1487],{"text":1401,"type":715},{"text":1403,"type":715,"marks":1482},[1483,1486],{"type":720,"attrs":1484},{"href":1407,"uuid":48,"anchor":48,"custom":1485,"target":723,"linktype":13},{},{"type":981},{"text":1443,"type":715,"marks":1488},[1489],{"type":720,"attrs":1490},{"href":1407,"uuid":48,"anchor":48,"custom":1491,"target":723,"linktype":13},{},{"type":758,"content":1493},[1494],{"type":711,"content":1495},[1496,1498],{"text":1497,"type":715},"Tuesdays: ",{"text":1499,"type":715,"marks":1500},"6-Round Full Body Workout ",[1501,1504],{"type":720,"attrs":1502},{"href":1421,"uuid":48,"anchor":48,"custom":1503,"target":723,"linktype":13},{},{"type":981},{"type":758,"content":1506},[1507],{"type":711,"content":1508},[1509,1510],{"text":1415,"type":715},{"text":1511,"type":715,"marks":1512},"10-Round Switch Stance Workout",[1513,1517],{"type":720,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"custom":1516,"target":723,"linktype":13},"https://joinfightcamp.com/workouts/switch-stance-workout-1203/",{},{"type":981},{"type":758,"content":1519},[1520],{"type":711,"content":1521},[1522,1523],{"text":1460,"type":715},{"text":1462,"type":715,"marks":1524},[1525,1528],{"type":720,"attrs":1526},{"href":1466,"uuid":48,"anchor":48,"custom":1527,"target":723,"linktype":13},{},{"type":981},{"type":731,"attrs":1530,"content":1531},{"level":990},[1532],{"text":1533,"type":715},"Find A Trainer Who Fits Your Workout Style",{"type":711,"content":1535},[1536,1538,1546],{"text":1537,"type":715},"Instructor-led boxing workouts are not one-size-fits-all. That’s why FightCamp workouts are led by our ",{"text":1539,"type":715,"marks":1540},"team of trainers",[1541,1545],{"type":720,"attrs":1542},{"href":1543,"uuid":48,"anchor":48,"custom":1544,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":981},{"text":1547,"type":715}," who bring diverse experience and diverse personalities to the ring. Some FightCamp boxers find their favorite trainer and stick with them, while others pick a different trainer every day, depending on their mood and what kind of energy they need to crush their workout. ",{"type":711},{"type":740,"attrs":1550},{"id":1309,"body":1551},[1552],{"_uid":1553,"text":1554,"image":1555,"author":1315,"component":1316},"i-c49f92cc-7244-47ee-a380-4e2dc4b37ea1","I do not fare well with rote and routine. Maybe I have a little adult ADD? Whatever the reason, I know I can pop the app up, and select a trainer whose personality fits my day. If I need a little spiritual lift, Coaches PJ and Jess are the right mixes. If I need some no-nonsense sweat, it’s Coaches Shanie and Aaron. For the days I need a little of both, Coaches Flo, Tommy, and Rocky provide the combo of nice and nasty to get me through the rounds.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":731,"attrs":1557,"content":1558},{"level":990},[1559],{"text":1560,"type":715},"Reward Your Efforts",{"type":711,"content":1562},[1563,1565],{"text":1564,"type":715},"Meeting the goals you set for yourself deserves celebration because it shows that you are committed to building good workout habits and developing a long-term boxing routine. Rewarding yourself for your progress adds value to the work you’re doing. Just be careful not to reward yourself in ways you’ll regret later. This might mean booking a massage instead of eating a pint of ice cream. But ultimately, how you reward yourself should feel meaningful and enjoyable to",{"text":1566,"type":715,"marks":1567}," you. ",[1568],{"type":1569},"italic",{"type":711,"content":1571},[1572],{"text":1573,"type":715},"With FightCamp’s data-driven fitness approach, boxing community platform, and diverse coaching team, you’ll discover not only unparalleled boxing workout motivation but a system that converts that motivation into accountability and discipline. We promise that on days you don’t box, you’ll wish you did. And on days you do, you’ll feel like you can do anything. ",{"type":711,"content":1575},[1576,1578,1586],{"text":1577,"type":715},"Your decision today can lead to big changes down the line. Become part of the ",{"text":1579,"type":715,"marks":1580},"FightCamp community",[1581,1585],{"type":720,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":723,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":981},{"text":1587,"type":715}," and have a team supporting you every punch of the way! ",{"type":731,"attrs":1589,"content":1590},{"level":733},[1591],{"text":1592,"type":715},"Train Like a Fighter",{"type":711,"content":1594},[1595,1596,1602],{"text":1200,"type":715},{"text":717,"type":715,"marks":1597},[1598,1601],{"type":720,"attrs":1599},{"href":1205,"uuid":48,"anchor":48,"custom":1600,"target":723,"linktype":13},{},{"type":981},{"text":1209,"type":715},{"type":711,"content":1604},[1605],{"text":1217,"type":715},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1607,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1612,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1608,"component":118,"meta_info":1609,"block_image":1610,"cover_image":1611,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":1616,"title":1617,"plugin":43,"description":1618},"c1cfcdcd-fefc-4f95-af09-2995f45c9b09","How to Stick with My FightCamp Training Regimen ","Starting up a fitness routine can be easy but staying on track can sometimes be difficult. Follow our tips for sticking to your FightCamp training regimen. ",{"id":1620,"alt":1621,"name":7,"focus":7,"title":1621,"filename":1622,"copyright":7,"fieldtype":50,"is_external_url":9},6908271,"FightCamp - Sticking With Your Workout Routine","https://a.storyblok.com/f/115220/2400x990/ff920f23c4/how-to-stick-with-my-fightcamp-training-regimen.png",[],"how-to-stick-with-my-fightcamp-training-regimen","blogs/how-to-stick-with-my-fightcamp-training-regimen",-5590,[920],"cbbcf9fd-0b03-4116-a23c-40dade2af1f3","2023-01-19T17:06:01.548Z",[],{"name":1632,"created_at":1633,"published_at":1634,"updated_at":1635,"id":1636,"uuid":1637,"content":1638,"slug":2049,"full_slug":2050,"sort_by_date":48,"position":2051,"tag_list":2052,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":2053,"first_published_at":1634,"release_id":48,"lang":60,"path":48,"alternates":2054,"default_full_slug":48,"translated_slugs":48},"Train Smarter, Recover Faster: Using Heart Rate Zones","2025-11-04T18:04:11.133Z","2025-11-05T19:42:09.808Z","2025-11-05T19:42:09.828Z",108912030280432,"fcf00afe-f982-4383-9f5c-c4b066898d30",{"_uid":1639,"faqs":1640,"title":1632,"topic":1641,"author":687,"content":1656,"category":2030,"schedule":2038,"component":908,"meta_info":2039,"cover_image":2042,"description":2047,"contributors":2048},"f3122534-004d-4e06-ac7b-be9c5aa18cb3",[],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":1642,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":1654,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":1655,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":1643,"component":39,"meta_info":1651,"block_image":1652,"cover_image":1653,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1644,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1649,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1650,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1645,"component":118,"meta_info":1646,"block_image":1647,"cover_image":1648,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],{"type":708,"content":1657},[1658,1664,1676,1687,1689,1702,1707,1718,1723,1730,1735,1740,1742,1754,1759,1764,1845,1850,1855,1860,1908,1913,1924,1935,1994,2005,2010,2015,2020],{"type":731,"attrs":1659,"content":1661},{"level":1660,"textAlign":48},1,[1662],{"text":1663,"type":715},"Introducing Live Heart Rate Zone Feedback",{"type":711,"attrs":1665,"content":1666},{"textAlign":48},[1667,1669,1674],{"text":1668,"type":715},"When fighters talk about being “in shape,” they’re talking about ",{"text":1670,"type":715,"marks":1671},"how efficiently their body can use oxygen",[1672],{"type":1673},"bold",{"text":1675,"type":715}," — how quickly the heart can deliver oxygen-rich blood to the muscles and recover afterward. A fit boxer doesn’t just throw more punches; they recover faster between rounds.",{"type":711,"attrs":1677,"content":1678},{"textAlign":48},[1679,1681,1685],{"text":1680,"type":715},"The faster your heart rate drops during rest or between intervals, the better your cardiovascular conditioning. That’s why we’ve enhanced FightCamp’s Heart Rate feature to include",{"text":1682,"type":715,"marks":1683}," Live and Post-workout HR Zone feedback",[1684],{"type":1569},{"text":1686,"type":715},". Now, you can visualize your conditioning in real time and train to recover efficiently.",{"type":711,"attrs":1688},{"textAlign":48},{"type":740,"attrs":1690},{"id":1691,"body":1692},"3132a9f2-8e17-4279-b965-81185545a65a",[1693],{"url":1694,"_uid":1695,"image":1696,"component":752,"copyright_details":1701},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-0ae08d13-36a9-4973-92b5-adf672abf829",{"id":1697,"alt":1698,"name":7,"focus":7,"title":7,"source":7,"filename":1699,"copyright":7,"fieldtype":50,"meta_data":1700,"is_external_url":9},109286784669180,"Smartphone screen showing a \"Burnout Workout\" session with heart rate graph, peak HR 157 BPM, avg HR 128 BPM, and 253 calories burned.","https://a.storyblok.com/f/115220/535x972/e5c5acb456/hrzones-screen-shot.png",{"alt":1698,"title":7,"source":7,"copyright":7},[],{"type":731,"attrs":1703,"content":1704},{"level":733,"textAlign":48},[1705],{"text":1706,"type":715},"How to Calculate Your Max Heart Rate (HR Max)",{"type":711,"attrs":1708,"content":1709},{"textAlign":48},[1710,1712,1716],{"text":1711,"type":715},"Before you can understand your zones, you need to estimate your ",{"text":1713,"type":715,"marks":1714},"maximum heart rate",[1715],{"type":1673},{"text":1717,"type":715}," — the highest number of beats per minute your heart can handle during all-out effort.",{"type":711,"attrs":1719,"content":1720},{"textAlign":48},[1721],{"text":1722,"type":715},"A simple formula:",{"type":711,"attrs":1724,"content":1725},{"textAlign":48},[1726],{"text":1727,"type":715,"marks":1728},"HR Max = 220 - your age",[1729],{"type":1673},{"type":711,"attrs":1731,"content":1732},{"textAlign":48},[1733],{"text":1734,"type":715},"It’s a rough estimate (individual results vary), but it’s a strong starting point for tracking your training intensity.",{"type":731,"attrs":1736,"content":1737},{"level":733,"textAlign":48},[1738],{"text":1739,"type":715},"The Five Heart Rate Zones Explained",{"type":711,"attrs":1741},{"textAlign":48},{"type":740,"attrs":1743},{"id":1691,"body":1744},[1745],{"url":1746,"_uid":1747,"image":1748,"component":752,"copyright_details":1753},{"id":7,"url":7,"linktype":746,"fieldtype":14,"cached_url":7},"i-e62a784c-337d-4bde-91d4-17f1a67f0614",{"id":1749,"alt":1750,"name":7,"focus":7,"title":7,"source":7,"filename":1751,"copyright":7,"fieldtype":50,"meta_data":1752,"is_external_url":9},109269641249965,"Table showing heart rate zones, their % of HR max, feelings, training focus, and systems trained, from Zone 1 (50-60%) to Zone 5 (90-100%).","https://a.storyblok.com/f/115220/1552x1268/5df0c6eb11/hr-explained.png",{"alt":1750,"title":7,"source":7,"copyright":7},[],{"type":711,"attrs":1755,"content":1756},{"textAlign":48},[1757],{"text":1758,"type":715},"Each zone trains a specific metabolic system; from building a strong aerobic base to developing that knockout-level explosiveness. A well-rounded boxer moves through all of them across training cycles.",{"type":731,"attrs":1760,"content":1761},{"level":733,"textAlign":48},[1762],{"text":1763,"type":715},"How to Use Heart Rate Zones in Boxing Training",{"type":755,"content":1765},[1766,1799,1821],{"type":758,"content":1767},[1768,1775],{"type":711,"attrs":1769,"content":1770},{"textAlign":48},[1771],{"text":1772,"type":715,"marks":1773},"Zones 1–2",[1774],{"type":1673},{"type":755,"content":1776},[1777,1788],{"type":758,"content":1778},[1779],{"type":711,"attrs":1780,"content":1781},{"textAlign":48},[1782,1786],{"text":1783,"type":715,"marks":1784},"Warm-Up:",[1785],{"type":1673},{"text":1787,"type":715}," Prime your body without burning energy. FightCamp’s Dynamic Warmups are designed to raise your HR gradually.",{"type":758,"content":1789},[1790],{"type":711,"attrs":1791,"content":1792},{"textAlign":48},[1793,1797],{"text":1794,"type":715,"marks":1795},"Recovery (Zone 1–2):",[1796],{"type":1673},{"text":1798,"type":715}," Use between-round rests or cooldowns to bring your heart rate down. The faster it drops, the fitter you are.",{"type":758,"content":1800},[1801,1808],{"type":711,"attrs":1802,"content":1803},{"textAlign":48},[1804],{"text":1805,"type":715,"marks":1806},"Zones 2–3",[1807],{"type":1673},{"type":755,"content":1809},[1810],{"type":758,"content":1811},[1812],{"type":711,"attrs":1813,"content":1814},{"textAlign":48},[1815,1819],{"text":1816,"type":715,"marks":1817},"Skill & Endurance Focus:",[1818],{"type":1673},{"text":1820,"type":715}," Maintain a steady rhythm during long sessions — these zones are common during learning modes or medium intensity exercises like coasts, and steady body weight resistance training.",{"type":758,"content":1822},[1823,1830],{"type":711,"attrs":1824,"content":1825},{"textAlign":48},[1826],{"text":1827,"type":715,"marks":1828},"Zone 4–5",[1829],{"type":1673},{"type":755,"content":1831},[1832],{"type":758,"content":1833},[1834,1843],{"type":711,"attrs":1835,"content":1836},{"textAlign":48},[1837,1841],{"text":1838,"type":715,"marks":1839},"Power and Speed Bursts:",[1840],{"type":1673},{"text":1842,"type":715}," Go all-in on short bursts — heavy bag sprints, burnout drills, or intense conditioning. This is where you simulate fight intensity.",{"type":711,"attrs":1844},{"textAlign":48},{"type":731,"attrs":1846,"content":1847},{"level":733,"textAlign":48},[1848],{"text":1849,"type":715},"How to Lower Your Heart Rate During Recovery",{"type":711,"attrs":1851,"content":1852},{"textAlign":48},[1853],{"text":1854,"type":715},"Your recovery intervals are where champions are made. Between rounds or combinations, controlling your heart rate helps you maintain performance over time.",{"type":711,"attrs":1856,"content":1857},{"textAlign":48},[1858],{"text":1859,"type":715},"Try these methods during your rest periods:",{"type":1861,"attrs":1862,"content":1863},"ordered_list",{"order":1660},[1864,1875,1886,1897],{"type":758,"content":1865},[1866],{"type":711,"attrs":1867,"content":1868},{"textAlign":48},[1869,1873],{"text":1870,"type":715,"marks":1871},"Breathe Deep and Slow",[1872],{"type":1673},{"text":1874,"type":715}," — Inhale through your nose for 4 seconds, exhale through your mouth for 6. Controlled breathing activates your parasympathetic nervous system, signaling your heart to slow down.",{"type":758,"content":1876},[1877],{"type":711,"attrs":1878,"content":1879},{"textAlign":48},[1880,1884],{"text":1881,"type":715,"marks":1882},"Relax the Shoulders",[1883],{"type":1673},{"text":1885,"type":715}," — Tension keeps your heart rate elevated. Drop your shoulders, unclench your fists, and reset.",{"type":758,"content":1887},[1888],{"type":711,"attrs":1889,"content":1890},{"textAlign":48},[1891,1895],{"text":1892,"type":715,"marks":1893},"Move Lightly",[1894],{"type":1673},{"text":1896,"type":715}," — Keep your feet or hands moving at a low pace. Gentle motion promotes circulation and prevents stiffness while still helping your heart rate taper down.",{"type":758,"content":1898},[1899],{"type":711,"attrs":1900,"content":1901},{"textAlign":48},[1902,1906],{"text":1903,"type":715,"marks":1904},"Stay Mentally Calm",[1905],{"type":1673},{"text":1907,"type":715}," — Visualize control. The ability to lower your heart rate between rounds is as much mental as physical — composure is conditioning.",{"type":731,"attrs":1909,"content":1910},{"level":733,"textAlign":48},[1911],{"text":1912,"type":715},"How Heart Rate Zones Help Measure Calories Burned",{"type":711,"attrs":1914,"content":1915},{"textAlign":48},[1916,1918,1922],{"text":1917,"type":715},"When it comes to tracking calories, your ",{"text":1919,"type":715,"marks":1920},"heart rate",[1921],{"type":1673},{"text":1923,"type":715}," is one of the most accurate indicators of how hard your body’s working. The higher your heart rate, the more energy your body demands — and the more calories you burn.",{"type":711,"attrs":1925,"content":1926},{"textAlign":48},[1927,1929,1933],{"text":1928,"type":715},"Your ",{"text":1930,"type":715,"marks":1931},"Heart Rate Zones",[1932],{"type":1673},{"text":1934,"type":715}," give context to that effort:",{"type":755,"content":1936},[1937,1954,1971],{"type":758,"content":1938},[1939],{"type":711,"attrs":1940,"content":1941},{"textAlign":48},[1942,1946,1948,1952],{"text":1943,"type":715,"marks":1944},"Lower Zones (1–2):",[1945],{"type":1673},{"text":1947,"type":715}," Your body primarily uses ",{"text":1949,"type":715,"marks":1950},"fat",[1951],{"type":1673},{"text":1953,"type":715}," as its fuel source. These zones burn fewer calories per minute, but they’re efficient for long-duration training and improving endurance.",{"type":758,"content":1955},[1956],{"type":711,"attrs":1957,"content":1958},{"textAlign":48},[1959,1963,1965,1969],{"text":1960,"type":715,"marks":1961},"Middle Zones (3–4):",[1962],{"type":1673},{"text":1964,"type":715}," Your body shifts toward burning a mix of ",{"text":1966,"type":715,"marks":1967},"carbs and fat",[1968],{"type":1673},{"text":1970,"type":715},". You’re working harder, breathing heavier, and your calorie burn ramps up.",{"type":758,"content":1972},[1973],{"type":711,"attrs":1974,"content":1975},{"textAlign":48},[1976,1980,1982,1986,1988,1992],{"text":1977,"type":715,"marks":1978},"High Zone (5):",[1979],{"type":1673},{"text":1981,"type":715}," At peak intensity, you’re burning mostly ",{"text":1983,"type":715,"marks":1984},"carbohydrates",[1985],{"type":1673},{"text":1987,"type":715},", and your body keeps burning extra calories even after the workout ends — known as the ",{"text":1989,"type":715,"marks":1990},"afterburn effect (EPOC)",[1991],{"type":1673},{"text":1993,"type":715},".",{"type":711,"attrs":1995,"content":1996},{"textAlign":48},[1997,1999,2003],{"text":1998,"type":715},"Because your heart rate reflects your ",{"text":2000,"type":715,"marks":2001},"oxygen consumption (VO₂)",[2002],{"type":1673},{"text":2004,"type":715},", fitness devices and smart trackers can estimate calories burned by analyzing how long you spent in each zone relative to your HR Max, age, weight, and gender.",{"type":731,"attrs":2006,"content":2007},{"level":733,"textAlign":48},[2008],{"text":2009,"type":715},"Why Heart Rate Data Matters",{"type":711,"attrs":2011,"content":2012},{"textAlign":48},[2013],{"text":2014,"type":715},"Tracking heart rate zones transforms your boxing training from guesswork into strategy. It shows when you’re pushing too hard, when you can go further, and when your recovery needs work.",{"type":711,"attrs":2016,"content":2017},{"textAlign":48},[2018],{"text":2019,"type":715},"The best fighters aren’t just powerful — they’re efficient. Their heart knows the rhythm just as well as their hands do.",{"type":711,"attrs":2021,"content":2022},{"textAlign":48},[2023,2025,2028],{"text":2024,"type":715},"By understanding and training within your ",{"text":1930,"type":715,"marks":2026},[2027],{"type":1673},{"text":2029,"type":715},", you’ll learn how to push your limits — and pull back just enough to do it again tomorrow.",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":2031,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":2036,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":2037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":2032,"component":118,"meta_info":2033,"block_image":2034,"cover_image":2035,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2025-11-04 00:00",{"_uid":2040,"title":1632,"plugin":43,"description":2041},"326562c5-f3da-4deb-bda0-84d4e5f5110c","Learn how heart rate zones shape your boxing performance. Discover how to train smarter, recover faster, and build a fighter’s endurance.",{"id":2043,"alt":2044,"name":7,"focus":7,"title":7,"source":7,"filename":2045,"copyright":7,"fieldtype":50,"meta_data":2046,"is_external_url":9},109269154686110,"A person exercising with an overlay of a heart rate graph showing fluctuations, peaking at 160 bpm. A digital display shows 120 bpm.","https://a.storyblok.com/f/115220/1200x500/735977893c/header1200500.jpg",{"alt":2044,"title":7,"source":7,"copyright":7},"Your heart’s the best coach you’ve got — learn to listen to it.",[],"train-smarter-recover-faster-using-heart-rate-zones","blogs/train-smarter-recover-faster-using-heart-rate-zones",-5920,[],"50a8f2e8-a1c0-48ca-9152-835eb80fa1ce",[],{"name":2056,"created_at":2057,"published_at":2058,"updated_at":2059,"id":2060,"uuid":2061,"content":2062,"slug":2459,"full_slug":2460,"sort_by_date":48,"position":2461,"tag_list":2462,"is_startpage":9,"parent_id":921,"meta_data":48,"group_id":2463,"first_published_at":2464,"release_id":48,"lang":60,"path":924,"alternates":2465,"default_full_slug":48,"translated_slugs":48},"How to Start Your FightCamp Workout: Tips & Tricks","2021-11-08T09:32:03.086Z","2022-09-26T19:59:12.699Z","2022-09-26T19:59:12.738Z",83522418,"7e746e7a-c276-4ae0-b3bb-86a0b7a2a4dc",{"_uid":2063,"faqs":2064,"title":2056,"topic":2073,"author":2088,"content":2089,"category":2441,"schedule":2449,"component":908,"meta_info":2450,"cover_image":2453,"description":2452,"contributors":2457,"email_capture":2458},"5bcda300-e6fc-4e42-a0aa-c23987056a2f",[2065,2069],{"_uid":2066,"answer":2067,"question":2068,"component":942},"8f5c32e5-067b-42fe-9b59-ccb706005308","It’s easy to start your FightCamp workout. The more training you do, the more it will become second nature to follow these steps and be ready to go. 1. Sign in to the FightCamp App to choose which workout you want to do. 2. Put your wraps on. 3. Grab your punch trackers – Shanie recommends leaving your trackers right in the charger so you know where they are at all times (and they are always charged and ready to go)! 4. Double tap your trackers to activate them. 5. Slide the trackers into the sleeve on your wraps with the black side facing down. Remember: red is for the right, blue is for the left. 6. Finish securing your quick wraps around your wrists. 7. Connect your device. You can either play your workout directly from your phone or IPad, or you can connect it to your TV. There are two ways to connect to your TV: Connecting to Airplay with an Apple TV, Connecting via Lighting Cable with HDMI (Shanie’s recommendation) 8. Start the class. 9. You have around 60 seconds to put your gloves on. This may be tricky at first, but it will get easier! Try practicing beforehand so you’re ready when the workout starts. 10. Blast through your workout! 11. 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