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Also, working the core is the foundation for improving your boxing technique because in boxing you’re constantly twisting from your obliques. If you get hit in the body, you need that musculature to protect you. Coach PJ says it best: “Ending with abs is essential. Abs are made in the kitchen but that hard work is something that can’t be replaced. You have to do the necessary work and that includes your training and core-specific workouts.”","Why end your boxing or kickboxing workout with a core workout?",{"_uid":676,"answer":677,"question":678,"component":670},"37a4fbd5-47c0-4491-84ca-dbb830cf3f89","Shred core workouts focus on working muscles like the rectus abdominis and obliques that contribute to a toned boxer’s physique and 6-pack abs.","What are shred core workouts?",{"_uid":680,"answer":681,"question":682,"component":670},"a6da5b16-28ab-4c47-be8a-3a7ef0f551fd","Stabilization core workouts build a solid core, which you need to be strong and stable for daily lifestyle activities.","What are stabilization core workouts?",{"_uid":684,"answer":685,"question":686,"component":670},"8cfbd62c-389c-4ae0-9ffb-145c9b5f3be8","The 8 new core workouts now available on the app are: 5 Minute Stabilization with Coach PJ, 5 Minute Shred with Shanie Smash, 5 Minute Shred with Tommy Duquette, 5 Minute Stabilization with Aaron Swenson, 8 Minute Shred with Aaron Swenson, 8 Minute Stabilization with Flo Master, 8 Minute Shred with Coach PJ, 8 Minute Stabilization with Shanie Smash","What are the 8 new core workouts now available on the app?",{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":688,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":690,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":691,"component":118,"meta_info":692,"block_image":693,"cover_image":694,"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},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":200,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jazmine Natividad","2021-09-10T15:36:01.328Z","2022-02-08T23:30:13.405Z","2022-02-08T23:30:13.426Z",71000010,"242a0275-916b-4262-9258-18f13d2c4dbc",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":717,"social_link_instagram":718,"social_link_pinterest":7},"Jazmine May Natividad is the Content Marketing Manager at FightCamp. She has written for Beachbody and the Orange County Register, and has been featured on Self Made with Jessica Herrin and the Lavendaire podcast. ","8721140e-0a76-4a2d-a55a-810779720613",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804758,"FightCamp Content Marketing Manager Jazmine May Natividad","https://a.storyblok.com/f/115220/350x350/1984ead689/jazz_natividad.png","author","https://www.linkedin.com/in/jazminegraza/","https://www.instagram.com/lifebyjazz","jazmine-natividad","authors/jazmine-natividad",[],65634443,"0c758cec-3aa7-4f82-9110-e804d98642e1","2021-10-20T17:21:34.841Z",[],{"type":727,"content":728},"doc",[729,735,739,746,752,766,771,775,780,784,789,793,797,801,815,819,823,833,844,854,864,874,884,894,904,914,924,929],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"You asked for new and on-going core workouts, and we listened!","text",{"type":730,"content":736},[737],{"text":738,"type":734},"These updated core workout videos were shot on our brand new FightCamp set and designed to help you \"shred\" to get those defined muscles and \"stabilize\" to build a strong and stable core. 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With its ability to track and analyze workout session data, there is no more guessing on how well you did, what areas can you improve upon, and what areas you SMASHED!",{"type":730,"content":1049},[1050,1052,1061],{"text":1051,"type":734},"If you’re new to FightCamp you’ll want to not only perfect your ",{"text":1053,"type":734,"marks":1054},"striking form",[1055,1059],{"type":760,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"custom":1058,"target":763,"linktype":13},"https://blog.joinfightcamp.com/training/best-punching-boxing-techniques-how-to-throw-a-punch/",{},{"type":1060},"underline",{"text":1062,"type":734}," and earn your place on the leaderboard, but you’ll also want to familiarize yourself with the metrics you see on the screen of your FightCamp workout and know what they mean.",{"type":740,"attrs":1064,"content":1065},{"level":742},[1066],{"text":1067,"type":734},"Understanding Your FightCamp Metrics",{"type":730,"content":1069},[1070],{"text":1071,"type":734},"Now that you’re ready to crush your goals, here’s an overview of the digital display you’ll see on your screen during workouts, and how you can use them to optimize your sessions, pushing yourself to the limits!",{"type":740,"attrs":1073,"content":1074},{"level":748},[1075],{"text":1076,"type":734},"Time:",{"type":730,"content":1078},[1079],{"text":1007,"type":734},{"type":740,"attrs":1081,"content":1082},{"level":748},[1083],{"text":1084,"type":734},"Round:",{"type":730,"content":1086},[1087],{"text":1088,"type":734},"The round tracker shows the current round you are on for the given workout while also showing the total rounds for the individual workout. ",{"type":740,"attrs":1090,"content":1091},{"level":748},[1092],{"text":1093,"type":734},"Output: ",{"type":730,"content":1095},[1096],{"text":1097,"type":734},"Based on the number of punches you throw, the speed of each punch, and the technique you punch with. 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Text: \"Selina & Charlotte Boxing Workouts Now Available.\"","https://a.storyblok.com/f/115220/1200x1500/949ae9f8a7/selina-charlotte_poster.jpg",{"alt":1232,"title":7,"source":7,"copyright":7},[],{"type":740,"attrs":1237,"content":1238},{"level":742},[1239],{"text":1240,"type":734},"From the World Stage to Your Corner",{"type":730,"content":1242},[1243],{"text":1244,"type":734},"You’ve seen them bring the heat in kickboxing, now they’re stepping into the boxing workouts arena. Starting today, Charlotte Craig and Selina Flores have released their first-ever boxing workouts on FightCamp.",{"type":730,"content":1246},[1247],{"text":1248,"type":734},"Get ready to elevate your training - FightCamp is proud to introduce new boxing workouts led by two champions from the world stage!",{"type":730,"content":1250},[1251],{"text":1252,"type":734},"Known for bringing authenticity to every training session, FightCamp has always featured real fighters with real experience—and now, Selina and Charlotte are stepping into the ring to share their elite skills.",{"type":730,"content":1254},[1255],{"text":1256,"type":734},"As part of our commitment to offering variety in both trainers and training styles, their addition brings even more ways to learn, grow, and challenge yourself, no matter where you are in your fitness journey.",{"type":730},{"type":802,"attrs":1259},{"id":1260,"body":1261},"16ae76a9-d1b3-4722-810a-9f2c2a6ef51f",[1262],{"_uid":1263,"component":1264,"video_url":1265},"i-b61d4380-16b0-49e7-b748-1a29239fa7e2","video_embed","https://www.youtube.com/watch?v=55lJRdIHMLY",{"type":740,"attrs":1267,"content":1268},{"level":742},[1269],{"text":1270,"type":734},"Charlotte",{"type":730,"content":1272},[1273,1275,1280,1282,1286,1288,1292,1294,1298],{"text":1274,"type":734},"Charlotte Craig is a lifelong martial artist and former ",{"text":1276,"type":734,"marks":1277},"Olympian",[1278],{"type":1279},"bold",{"text":1281,"type":734},", having represented Team USA in Taekwondo at the 2008 Beijing Olympics at just 17 years old. She’s a ",{"text":1283,"type":734,"marks":1284},"World Championship bronze medalist",[1285],{"type":1279},{"text":1287,"type":734},", a Pan American Champion, and has competed in over ",{"text":1289,"type":734,"marks":1290},"60 international fights",[1291],{"type":1279},{"text":1293,"type":734},", earning podium finishes across global competitions like the ",{"text":1295,"type":734,"marks":1296},"Taekwondo World Cup, U.S. Open, and Grand Prix",[1297],{"type":1279},{"text":1299,"type":734},". Trained from a young age under Olympic gold medalist Jimmy Kim, Charlotte's journey from a determined five-year-old to a world-class competitor is a testament to her dedication, discipline, and elite skill. Now, she brings that same intensity and precision to FightCamp—infusing every workout with Olympic-level focus and martial arts mastery.",{"type":730},{"type":802,"attrs":1302},{"id":1260,"body":1303},[1304],{"url":1305,"_uid":1306,"image":1307,"component":832,"copyright_details":1312},{"id":7,"url":7,"linktype":1228,"fieldtype":14,"cached_url":7},"i-c48363bb-cb5e-4bd0-9630-07a5daa0ac23",{"id":1308,"alt":1309,"name":7,"focus":7,"title":7,"source":7,"filename":1310,"copyright":7,"fieldtype":50,"meta_data":1311,"is_external_url":9},74559731383666,"Woman in a sports bra and leggings with boxing gloves, smiling confidently against a dark background with horizontal light stripes.","https://a.storyblok.com/f/115220/1000x1500/288bebda59/selina_charlotte_boxing-67.jpg",{"alt":1309,"title":7,"source":7,"copyright":7},[],{"type":740,"attrs":1314,"content":1315},{"level":742},[1316],{"text":1317,"type":734},"Selina",{"type":730,"content":1319},[1320,1322,1326,1328,1332,1334,1338,1340,1344,1346,1350,1352,1356],{"text":1321,"type":734},"Selina Flores is the reigning ",{"text":1323,"type":734,"marks":1324},"WBC Muay Thai World Champion",[1325],{"type":1279},{"text":1327,"type":734}," and one of the most accomplished fighters in the sport today. She’s an ",{"text":1329,"type":734,"marks":1330},"11-time Amateur National Muay Thai Champion",[1331],{"type":1279},{"text":1333,"type":734},", a former ",{"text":1335,"type":734,"marks":1336},"North American Champion",[1337],{"type":1279},{"text":1339,"type":734},", and only ",{"text":1341,"type":734,"marks":1342},"the third American woman in history",[1343],{"type":1279},{"text":1345,"type":734}," to win the prestigious WBC World Title. Her technical skills have earned her global recognition, and she’s showcased her talent on some of the biggest stages in the world—including the ",{"text":1347,"type":734,"marks":1348},"Rajadamnern World Series",[1349],{"type":1279},{"text":1351,"type":734}," in Thailand and the ",{"text":1353,"type":734,"marks":1354},"Muay Thai Super Series",[1355],{"type":1279},{"text":1357,"type":734}," in Perth. Beyond competition, Selina is also a passionate coach and mentor, regularly leading clinics and seminars to train the next generation of fighters. With years of elite-level experience and a deep dedication to martial arts, she brings both technical mastery and championship grit to every class.",{"type":730},{"type":802,"attrs":1360},{"id":1224,"body":1361},[1362],{"url":1363,"_uid":1364,"image":1365,"component":832,"copyright_details":1370},{"id":7,"url":7,"linktype":1228,"fieldtype":14,"cached_url":7},"i-739b820f-3c1f-435c-a662-410fbfb985ce",{"id":1366,"alt":1367,"name":7,"focus":7,"title":7,"source":7,"filename":1368,"copyright":7,"fieldtype":50,"meta_data":1369,"is_external_url":9},74587841326965,"Woman in a \"Fight Camp\" tank top, posing with fists up in a boxing stance, against a dark background with horizontal light strips.","https://a.storyblok.com/f/115220/1000x1500/6e73a03d8a/selina_flores_boxing.jpg",{"alt":1367,"title":7,"source":7,"copyright":7},[],{"type":740,"attrs":1372},{"level":742},{"type":730,"content":1374},[1375,1377,1381],{"text":1376,"type":734},"Charlotte and Selina are here to push you to the next level and bring fresh style to your workouts.",{"text":1378,"type":734,"marks":1379}," Look out for their debut boxing workouts",[1380],{"type":1279},{"text":1382,"type":734}," on the FightCamp app!",{"type":730,"content":1384},[1385],{"text":1386,"type":734},"We're excited to continue expanding your FightCamp experience with variety, challenge, and world-class talent.",{"type":730,"content":1388},[1389],{"text":1390,"type":734},"See you on the leaderboard!",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1392,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1393,"component":118,"meta_info":1394,"block_image":1395,"cover_image":1396,"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},[],[],"2025-08-08 00:00",{"_uid":1401,"title":1193,"plugin":43,"description":1402},"326562c5-f3da-4deb-bda0-84d4e5f5110c","FightCamp’s newest trainers bring championship pedigree to at-home boxing and add even more depth to an already multi-talented roster of martial arts coaches.",{"id":1404,"alt":1405,"name":7,"focus":7,"title":7,"source":7,"filename":1406,"copyright":7,"fieldtype":50,"meta_data":1407,"is_external_url":9},74628878635668,"Coach Charlotte and Coach Selina punching FightCamp bag","https://a.storyblok.com/f/115220/1200x500/d6e0e6e25b/selina-charlotte-hero.jpg",{"alt":1405,"title":7,"source":7,"copyright":7},[],"meet-your-new-boxing-trainers-charlotte-selina","blogs/meet-your-new-boxing-trainers-charlotte-selina",-5890,[],"492ae440-d026-425e-89a6-a95d2711907c","2025-08-08T16:22:47.543Z","for-members/meet-your-new-boxing-trainers-charlotte-selina",[],{"name":1418,"created_at":1419,"published_at":1420,"updated_at":1421,"id":1422,"uuid":1423,"content":1424,"slug":1835,"full_slug":1836,"sort_by_date":48,"position":1837,"tag_list":1838,"is_startpage":9,"parent_id":988,"meta_data":48,"group_id":1839,"first_published_at":1420,"release_id":48,"lang":60,"path":48,"alternates":1840,"default_full_slug":48,"translated_slugs":48},"Train Smarter, Recover Faster: Using Heart Rate 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Live Heart Rate Zone Feedback",{"type":730,"attrs":1450,"content":1451},{"textAlign":48},[1452,1454,1458],{"text":1453,"type":734},"When fighters talk about being “in shape,” they’re talking about ",{"text":1455,"type":734,"marks":1456},"how efficiently their body can use oxygen",[1457],{"type":1279},{"text":1459,"type":734}," — 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":730,"attrs":1461,"content":1462},{"textAlign":48},[1463,1465,1470],{"text":1464,"type":734},"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":1466,"type":734,"marks":1467}," Live and Post-workout HR Zone feedback",[1468],{"type":1469},"italic",{"text":1471,"type":734},". Now, you can visualize your conditioning in real time and train to recover efficiently.",{"type":730,"attrs":1473},{"textAlign":48},{"type":802,"attrs":1475},{"id":1476,"body":1477},"3132a9f2-8e17-4279-b965-81185545a65a",[1478],{"url":1479,"_uid":1480,"image":1481,"component":832,"copyright_details":1486},{"id":7,"url":7,"linktype":1228,"fieldtype":14,"cached_url":7},"i-0ae08d13-36a9-4973-92b5-adf672abf829",{"id":1482,"alt":1483,"name":7,"focus":7,"title":7,"source":7,"filename":1484,"copyright":7,"fieldtype":50,"meta_data":1485,"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":1483,"title":7,"source":7,"copyright":7},[],{"type":740,"attrs":1488,"content":1489},{"level":742,"textAlign":48},[1490],{"text":1491,"type":734},"How to Calculate Your Max Heart Rate (HR Max)",{"type":730,"attrs":1493,"content":1494},{"textAlign":48},[1495,1497,1501],{"text":1496,"type":734},"Before you can understand your zones, you need to estimate your ",{"text":1498,"type":734,"marks":1499},"maximum heart rate",[1500],{"type":1279},{"text":1502,"type":734}," — the highest number of beats per minute your heart can handle during all-out effort.",{"type":730,"attrs":1504,"content":1505},{"textAlign":48},[1506],{"text":1507,"type":734},"A simple formula:",{"type":730,"attrs":1509,"content":1510},{"textAlign":48},[1511],{"text":1512,"type":734,"marks":1513},"HR Max = 220 - your age",[1514],{"type":1279},{"type":730,"attrs":1516,"content":1517},{"textAlign":48},[1518],{"text":1519,"type":734},"It’s a rough estimate (individual results vary), but it’s a strong starting point for tracking your training intensity.",{"type":740,"attrs":1521,"content":1522},{"level":742,"textAlign":48},[1523],{"text":1524,"type":734},"The Five Heart Rate Zones Explained",{"type":730,"attrs":1526},{"textAlign":48},{"type":802,"attrs":1528},{"id":1476,"body":1529},[1530],{"url":1531,"_uid":1532,"image":1533,"component":832,"copyright_details":1538},{"id":7,"url":7,"linktype":1228,"fieldtype":14,"cached_url":7},"i-e62a784c-337d-4bde-91d4-17f1a67f0614",{"id":1534,"alt":1535,"name":7,"focus":7,"title":7,"source":7,"filename":1536,"copyright":7,"fieldtype":50,"meta_data":1537,"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":1535,"title":7,"source":7,"copyright":7},[],{"type":730,"attrs":1540,"content":1541},{"textAlign":48},[1542],{"text":1543,"type":734},"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":740,"attrs":1545,"content":1546},{"level":742,"textAlign":48},[1547],{"text":1548,"type":734},"How to Use Heart Rate Zones in Boxing Training",{"type":1550,"content":1551},"bullet_list",[1552,1586,1608],{"type":1553,"content":1554},"list_item",[1555,1562],{"type":730,"attrs":1556,"content":1557},{"textAlign":48},[1558],{"text":1559,"type":734,"marks":1560},"Zones 1–2",[1561],{"type":1279},{"type":1550,"content":1563},[1564,1575],{"type":1553,"content":1565},[1566],{"type":730,"attrs":1567,"content":1568},{"textAlign":48},[1569,1573],{"text":1570,"type":734,"marks":1571},"Warm-Up:",[1572],{"type":1279},{"text":1574,"type":734}," Prime your body without burning energy. FightCamp’s Dynamic Warmups are designed to raise your HR gradually.",{"type":1553,"content":1576},[1577],{"type":730,"attrs":1578,"content":1579},{"textAlign":48},[1580,1584],{"text":1581,"type":734,"marks":1582},"Recovery (Zone 1–2):",[1583],{"type":1279},{"text":1585,"type":734}," Use between-round rests or cooldowns to bring your heart rate down. The faster it drops, the fitter you are.",{"type":1553,"content":1587},[1588,1595],{"type":730,"attrs":1589,"content":1590},{"textAlign":48},[1591],{"text":1592,"type":734,"marks":1593},"Zones 2–3",[1594],{"type":1279},{"type":1550,"content":1596},[1597],{"type":1553,"content":1598},[1599],{"type":730,"attrs":1600,"content":1601},{"textAlign":48},[1602,1606],{"text":1603,"type":734,"marks":1604},"Skill & Endurance Focus:",[1605],{"type":1279},{"text":1607,"type":734}," 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":1553,"content":1609},[1610,1617],{"type":730,"attrs":1611,"content":1612},{"textAlign":48},[1613],{"text":1614,"type":734,"marks":1615},"Zone 4–5",[1616],{"type":1279},{"type":1550,"content":1618},[1619],{"type":1553,"content":1620},[1621,1630],{"type":730,"attrs":1622,"content":1623},{"textAlign":48},[1624,1628],{"text":1625,"type":734,"marks":1626},"Power and Speed Bursts:",[1627],{"type":1279},{"text":1629,"type":734}," Go all-in on short bursts — heavy bag sprints, burnout drills, or intense conditioning. This is where you simulate fight intensity.",{"type":730,"attrs":1631},{"textAlign":48},{"type":740,"attrs":1633,"content":1634},{"level":742,"textAlign":48},[1635],{"text":1636,"type":734},"How to Lower Your Heart Rate During Recovery",{"type":730,"attrs":1638,"content":1639},{"textAlign":48},[1640],{"text":1641,"type":734},"Your recovery intervals are where champions are made. Between rounds or combinations, controlling your heart rate helps you maintain performance over time.",{"type":730,"attrs":1643,"content":1644},{"textAlign":48},[1645],{"text":1646,"type":734},"Try these methods during your rest periods:",{"type":1648,"attrs":1649,"content":1650},"ordered_list",{"order":1445},[1651,1662,1673,1684],{"type":1553,"content":1652},[1653],{"type":730,"attrs":1654,"content":1655},{"textAlign":48},[1656,1660],{"text":1657,"type":734,"marks":1658},"Breathe Deep and Slow",[1659],{"type":1279},{"text":1661,"type":734}," — 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":1553,"content":1663},[1664],{"type":730,"attrs":1665,"content":1666},{"textAlign":48},[1667,1671],{"text":1668,"type":734,"marks":1669},"Relax the Shoulders",[1670],{"type":1279},{"text":1672,"type":734}," — Tension keeps your heart rate elevated. Drop your shoulders, unclench your fists, and reset.",{"type":1553,"content":1674},[1675],{"type":730,"attrs":1676,"content":1677},{"textAlign":48},[1678,1682],{"text":1679,"type":734,"marks":1680},"Move Lightly",[1681],{"type":1279},{"text":1683,"type":734}," — 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":1553,"content":1685},[1686],{"type":730,"attrs":1687,"content":1688},{"textAlign":48},[1689,1693],{"text":1690,"type":734,"marks":1691},"Stay Mentally Calm",[1692],{"type":1279},{"text":1694,"type":734}," — Visualize control. The ability to lower your heart rate between rounds is as much mental as physical — composure is conditioning.",{"type":740,"attrs":1696,"content":1697},{"level":742,"textAlign":48},[1698],{"text":1699,"type":734},"How Heart Rate Zones Help Measure Calories Burned",{"type":730,"attrs":1701,"content":1702},{"textAlign":48},[1703,1705,1709],{"text":1704,"type":734},"When it comes to tracking calories, your ",{"text":1706,"type":734,"marks":1707},"heart rate",[1708],{"type":1279},{"text":1710,"type":734}," 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":730,"attrs":1712,"content":1713},{"textAlign":48},[1714,1716,1720],{"text":1715,"type":734},"Your ",{"text":1717,"type":734,"marks":1718},"Heart Rate Zones",[1719],{"type":1279},{"text":1721,"type":734}," give context to that effort:",{"type":1550,"content":1723},[1724,1741,1758],{"type":1553,"content":1725},[1726],{"type":730,"attrs":1727,"content":1728},{"textAlign":48},[1729,1733,1735,1739],{"text":1730,"type":734,"marks":1731},"Lower Zones (1–2):",[1732],{"type":1279},{"text":1734,"type":734}," Your body primarily uses ",{"text":1736,"type":734,"marks":1737},"fat",[1738],{"type":1279},{"text":1740,"type":734}," as its fuel source. These zones burn fewer calories per minute, but they’re efficient for long-duration training and improving endurance.",{"type":1553,"content":1742},[1743],{"type":730,"attrs":1744,"content":1745},{"textAlign":48},[1746,1750,1752,1756],{"text":1747,"type":734,"marks":1748},"Middle Zones (3–4):",[1749],{"type":1279},{"text":1751,"type":734}," Your body shifts toward burning a mix of ",{"text":1753,"type":734,"marks":1754},"carbs and fat",[1755],{"type":1279},{"text":1757,"type":734},". 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