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These principles can also be applied to boxing. In fact, according to an article in 1934 about a fight between Jack Dempsey and Charlie Massera, Joseph Pilates was credited for getting Massera’s core so strong that he could endure a punch to the stomach from Dempsey without flinching.","How Are Pilates and Boxing Related?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4ba0890d-07cc-4191-ba0d-fc721eb2e587","In this article, we share five (5) Pilates exercises for boxers to incorporate into their training routine.\n- Swan Dive (level one)\n- Side Bend\n- Saw\n- Double Leg Stretch\n- Pilates Push-Up\n","What are some Pilates exercises for boxers?",{"_uid":676,"answer":677,"question":678,"component":670},"e5ec1bb4-7e82-4aca-8d7f-2e4c902d8df2","Boxers tend to have tight chest muscles and shoulders that round forward. Opening up these muscles will help to prevent injury and help to maintain correct posture.\n- Start lying face down on a mat with your elbows bent in at your sides and your hands in line with your shoulders\n- Pull your belly button in and off the mat to engage your core muscles\n- Straighten your legs and tighten your gluteal muscles\n- Inhale as you push the floor away from you as you lift your chest off of the mat and come into a back extension\n- Exhale as you lower the chest back to the floor and extend your legs off the floor while maintaining an arc shape in your spine\n- Repeat 10 times","How do you do a level one Swan Dive in Pilates?",{"_uid":680,"answer":681,"question":682,"component":670},"2e1a127b-71be-4545-8bc6-6662bfffb577","Flexibility and mobility are essential for boxers. Rotation comes naturally, but lateral flexion needs work to become natural.\n- Start seated on one side with your weight on your hip\n- Press your hand on the floor as you lift your body into a side plank position\n- With your opposite/free arm, continue reaching up and over your head as you slightly lift your hips, creating lateral flexion in the torso\n- Repeat 10 times on each side","How do you do a side bend?",{"_uid":684,"answer":685,"question":686,"component":670},"fb0cf6e1-e0c2-4d61-9e6b-6af18020020b","This exercise will help to build core strength and spinal rotation.\n- Start seated on the mat with your legs extended in front of you about hip-width apart\n- Your spine is tall, and your core is engaged\n- Open your arms out into a T position\n- Rotate your torso to one side\n- Exhale as you lean forward to “saw off” your little toe with your fingertips as your opposite hand reaches behind you\n- Inhale as you return to center\n- Repeat on the opposite side\n- Repeat sequence 10 times","How do you do a saw in Pilates?",{"_uid":688,"answer":689,"question":690,"component":670},"c52d25fc-81f4-4d60-a1bc-2ffd74a1f10e","This dynamic exercise lengthens the back of the body and builds core and upper body strength.\n- Stand with your feet together\n- From the top of your head, start to roll down, one vertebra at a time, until your hands reach the floor\n- Walk your hands out in front of you until your body is in a high plank position\n- Perform one push-up\n- Walk your hands back to your feet and roll up, slowly, to the starting position\n- Repeat 10 times","How do you do a Pilates Push-Up?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":692,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":721,"full_slug":722,"sort_by_date":48,"position":723,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":7,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Cassie Piasecki","2022-02-02T11:09:10.737Z","2022-02-08T23:19:47.382Z","2022-02-08T23:19:47.403Z",104897657,"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":7,"social_link_instagram":720,"social_link_pinterest":7},"Cassie Piasecki is the Senior Talent Producer at FightCamp. She has been in the fitness industry for 30 years with an emphasis on personal training, classical Pilates, and indoor cycling. When she isn’t at the gym or working with the FightCamp Trainers, she’s planning her next vacation to Paris.","053992b3-b477-4f4e-b734-1beefa6d3500",{"id":717,"alt":707,"name":7,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804646,"https://a.storyblok.com/f/115220/350x350/81028c19f9/cassie_piasecki.png","author","https://www.instagram.com/SmartyCassie","cassie-piasecki","authors/cassie-piasecki",-240,[],65634443,"eb8c4800-d796-412e-81d9-131a1e5a4032","2022-02-02T17:08:13.706Z",[],{"type":730,"content":731},"doc",[732,738,744,766,770,775,779,787,800,804,844,850,860,864,890,896,906,910,962,968,978,982,1021,1027,1037,1041,1078,1083,1095,1107],{"type":733,"content":734},"paragraph",[735],{"text":736,"type":737},"It seems odd to think that Pilates and boxing would compliment each other. However, a fact known to Pilates enthusiasts more than to boxing enthusiasts is that Joseph Pilates was a boxer in England in the early 1900s. He opened a boxing gym in Germany in the 1920s before moving to the United States in 1926. The first Pilates studio opened in New York City, and boxers were some of Joe’s first clients. After the fighters started training, ballerinas entered the scene, and the rest is history.","text",{"type":739,"attrs":740,"content":742},"heading",{"level":741},2,[743],{"text":669,"type":737},{"type":733,"content":745},[746,748,756,758,764],{"text":747,"type":737},"The principles of Pilates are ",{"text":749,"type":737,"marks":750},"balance",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-do-boxers-stay-balanced","_blank",{"text":757,"type":737},", flexibility, muscle symmetry, and core strength. These principles can also be applied to boxing. In fact, according to an ",{"text":759,"type":737,"marks":760},"article",[761],{"type":752,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.newspapers.com/clip/4895374/pilates-and-massera/",{"text":765,"type":737}," in 1934 about a fight between Jack Dempsey and Charlie Massera, Joseph Pilates was credited for getting Massera’s core so strong that he could endure a punch to the stomach from Dempsey without flinching.",{"type":733,"content":767},[768],{"text":769,"type":737},"As a classically trained Pilates instructor with 20 years of experience, my core is strong, but I wouldn’t want any FightCamp Trainer to test it out. You’ll have to take my word for it!",{"type":739,"attrs":771,"content":772},{"level":741},[773],{"text":774,"type":737},"Pilates Exercises For Boxers",{"type":733,"content":776},[777],{"text":778,"type":737},"Here are five (5) Pilates exercises for boxers to incorporate into their training routine.",{"type":739,"attrs":780,"content":782},{"level":781},3,[783,785],{"text":784,"type":737},"Swan Dive (level one)",{"type":786},"hard_break",{"type":788,"attrs":789},"blok",{"id":790,"body":791},"87474635-6930-4cb0-b2ca-8392c8d90e85",[792],{"_uid":793,"image":794,"component":798,"copyright_details":799},"i-7f81c101-caf8-412c-9c77-4e079dc3fa3f",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3907349,"Swan Dive Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/cbf745db13/swan_dive.png","content_image",[],{"type":733,"content":801},[802],{"text":803,"type":737},"Boxers tend to have tight chest muscles and shoulders that round forward. Opening up these muscles will help to prevent injury and help to maintain correct posture.",{"type":805,"content":806},"bullet_list",[807,814,820,826,832,838],{"type":808,"content":809},"list_item",[810],{"type":733,"content":811},[812],{"text":813,"type":737},"Start lying face down on a mat with your elbows bent in at your sides and your hands in line with your shoulders",{"type":808,"content":815},[816],{"type":733,"content":817},[818],{"text":819,"type":737},"Pull your belly button in and off the mat to engage your core muscles",{"type":808,"content":821},[822],{"type":733,"content":823},[824],{"text":825,"type":737},"Straighten your legs and tighten your gluteal muscles",{"type":808,"content":827},[828],{"type":733,"content":829},[830],{"text":831,"type":737},"Inhale as you push the floor away from you, lift your chest off of the mat, and come into a back extension",{"type":808,"content":833},[834],{"type":733,"content":835},[836],{"text":837,"type":737},"Exhale as you lower your chest back to the floor and extend your legs off the floor while maintaining an arc shape in your spine",{"type":808,"content":839},[840],{"type":733,"content":841},[842],{"text":843,"type":737},"Repeat 10 times",{"type":739,"attrs":845,"content":846},{"level":781},[847,849],{"text":848,"type":737},"Side Bend",{"type":786},{"type":788,"attrs":851},{"id":790,"body":852},[853],{"_uid":854,"image":855,"component":798,"copyright_details":859},"i-ac1acf1d-e4df-4088-9c74-b082353dc0d8",{"id":856,"alt":857,"name":7,"focus":48,"title":857,"filename":858,"copyright":7,"fieldtype":50},3907442,"Side Bend Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/1353fd13ee/side_bend.png",[],{"type":733,"content":861},[862],{"text":863,"type":737},"Flexibility and mobility are essential for boxers. Rotation comes naturally, but lateral flexion needs work to become natural.",{"type":805,"content":865},[866,872,878,884],{"type":808,"content":867},[868],{"type":733,"content":869},[870],{"text":871,"type":737},"Start seated on one side with your weight on your hip",{"type":808,"content":873},[874],{"type":733,"content":875},[876],{"text":877,"type":737},"Press your hand on the floor as you lift your body into a side plank position",{"type":808,"content":879},[880],{"type":733,"content":881},[882],{"text":883,"type":737},"With your opposite/free arm, continue reaching up and over your head as you slightly lift your hips, creating lateral flexion in the torso",{"type":808,"content":885},[886],{"type":733,"content":887},[888],{"text":889,"type":737},"Repeat 10 times on each side",{"type":739,"attrs":891,"content":892},{"level":781},[893,895],{"text":894,"type":737},"Saw",{"type":786},{"type":788,"attrs":897},{"id":790,"body":898},[899],{"_uid":900,"image":901,"component":798,"copyright_details":905},"i-632894b8-d394-44cb-942a-3edc309cdba9",{"id":902,"alt":903,"name":7,"focus":48,"title":903,"filename":904,"copyright":7,"fieldtype":50},3907305,"Saw Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/7f65004372/saw.png",[],{"type":733,"content":907},[908],{"text":909,"type":737},"This exercise will help to build core strength and spinal rotation.",{"type":805,"content":911},[912,926,932,938,944,950,956],{"type":808,"content":913},[914,918],{"type":733,"content":915},[916],{"text":917,"type":737},"Start seated on the mat with your legs extended in front of you about hip-width apart",{"type":805,"content":919},[920],{"type":808,"content":921},[922],{"type":733,"content":923},[924],{"text":925,"type":737},"Your spine is tall, and your core is engaged",{"type":808,"content":927},[928],{"type":733,"content":929},[930],{"text":931,"type":737},"Open your arms out into a T position",{"type":808,"content":933},[934],{"type":733,"content":935},[936],{"text":937,"type":737},"Rotate your torso to one side",{"type":808,"content":939},[940],{"type":733,"content":941},[942],{"text":943,"type":737},"Exhale as you lean forward to “saw off” your little toe with your fingertips as your opposite hand reaches behind you",{"type":808,"content":945},[946],{"type":733,"content":947},[948],{"text":949,"type":737},"Inhale as you return to center",{"type":808,"content":951},[952],{"type":733,"content":953},[954],{"text":955,"type":737},"Repeat on the opposite side",{"type":808,"content":957},[958],{"type":733,"content":959},[960],{"text":961,"type":737},"Repeat sequence 10 times",{"type":739,"attrs":963,"content":964},{"level":781},[965,967],{"text":966,"type":737},"Double Leg Stretch",{"type":786},{"type":788,"attrs":969},{"id":790,"body":970},[971],{"_uid":972,"image":973,"component":798,"copyright_details":977},"i-923e7793-78b5-4ff4-84a9-8179c0673857",{"id":974,"alt":975,"name":7,"focus":48,"title":975,"filename":976,"copyright":7,"fieldtype":50},3907337,"Double Leg Stretch Pilates Exercise For Boxers","https://a.storyblok.com/f/115220/1380x700/13c9e6d10e/double_leg_stretch.png",[],{"type":733,"content":979},[980],{"text":981,"type":737},"This is a classic core strengthening exercise that targets the rectus abdominis and improves shoulder flexibility.",{"type":805,"content":983},[984,990,1004,1010,1016],{"type":808,"content":985},[986],{"type":733,"content":987},[988],{"text":989,"type":737},"Start lying face-up on a mat",{"type":808,"content":991},[992,996],{"type":733,"content":993},[994],{"text":995,"type":737},"Bend your knees and bring your legs toward your chest as you lift your chest up and off of the mat",{"type":805,"content":997},[998],{"type":808,"content":999},[1000],{"type":733,"content":1001},[1002],{"text":1003,"type":737},"This is your starting position",{"type":808,"content":1005},[1006],{"type":733,"content":1007},[1008],{"text":1009,"type":737},"Inhale and extend your arms behind you and your legs in front of you while maintaining the chest lift",{"type":808,"content":1011},[1012],{"type":733,"content":1013},[1014],{"text":1015,"type":737},"Exhale as you return to the starting position",{"type":808,"content":1017},[1018],{"type":733,"content":1019},[1020],{"text":843,"type":737},{"type":739,"attrs":1022,"content":1023},{"level":781},[1024,1026],{"text":1025,"type":737},"Pilates Push-Up",{"type":786},{"type":788,"attrs":1028},{"id":790,"body":1029},[1030],{"_uid":1031,"image":1032,"component":798,"copyright_details":1036},"i-3af4a6eb-e851-475a-b893-f7aebb6913c4",{"id":1033,"alt":1034,"name":7,"focus":48,"title":1034,"filename":1035,"copyright":7,"fieldtype":50},3907413,"Pilates Push-Up For Boxers","https://a.storyblok.com/f/115220/1380x700/9fb1dba300/pilates_push-up.png",[],{"type":733,"content":1038},[1039],{"text":1040,"type":737},"This dynamic exercise lengthens the back of the body and builds core and upper body strength.",{"type":805,"content":1042},[1043,1049,1055,1061,1067,1073],{"type":808,"content":1044},[1045],{"type":733,"content":1046},[1047],{"text":1048,"type":737},"Stand with your feet together",{"type":808,"content":1050},[1051],{"type":733,"content":1052},[1053],{"text":1054,"type":737},"From the top of your head, start to roll down, one vertebra at a time, until your hands reach the floor",{"type":808,"content":1056},[1057],{"type":733,"content":1058},[1059],{"text":1060,"type":737},"Walk your hands out in front of you until your body is in a high plank position",{"type":808,"content":1062},[1063],{"type":733,"content":1064},[1065],{"text":1066,"type":737},"Perform one push-up",{"type":808,"content":1068},[1069],{"type":733,"content":1070},[1071],{"text":1072,"type":737},"Walk your hands back to your feet and roll up slowly, to the starting position",{"type":808,"content":1074},[1075],{"type":733,"content":1076},[1077],{"text":843,"type":737},{"type":739,"attrs":1079,"content":1080},{"level":741},[1081],{"text":1082,"type":737},"Never Stop Training",{"type":733,"content":1084},[1085,1087,1093],{"text":1086,"type":737},"Pilates can help a boxer, and any athlete, build core strength, flexibility, and mobility--and help prevent injury if you are ever punched in the stomach by a professional boxer! If you haven’t already incorporated Pilates into your ",{"text":1088,"type":737,"marks":1089},"at-home boxing routine",[1090],{"type":752,"attrs":1091},{"href":1092,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1094,"type":737},", you should try it. Over time, you’ll see changes in your muscle tone and fitness that regular boxing training may not give you. If you already love ending with abs, you’ll enjoy these Pilates exercises.",{"type":733,"content":1096},[1097,1099,1105],{"text":1098,"type":737},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1100,"type":737,"marks":1101},"FightCamp App",[1102],{"type":752,"attrs":1103},{"href":1104,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1106,"type":737}," and train with real fighters from the comfort of your own home.",{"type":788,"attrs":1108},{"id":1109,"body":1110},"88665479-7abf-4c33-b130-f415c897f3f4",[1111],{"url":1112,"_uid":1114,"image":1115,"component":798,"copyright_details":1119},{"id":7,"url":1113,"linktype":13,"fieldtype":14,"cached_url":1113},"https://fightcamp.app.link/GD872R25zob","i-17b7aa1c-6b2e-434f-95e9-0cdfc83ecd3c",{"id":1116,"alt":1117,"name":7,"focus":48,"title":1117,"filename":1118,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1121,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1126,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1127,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1122,"component":118,"meta_info":1123,"meta_title":7,"block_image":1124,"cover_image":1125,"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},[],[],"2022-04-13 00:00",{"_uid":1130,"title":657,"plugin":43,"description":1131},"26a2bf9f-0c40-47c1-b360-2a4fc1967be7","Build core strength, increase flexibility, and establish muscle symmetry with this 5 exercise Pilates routine, perfect for boxers to add to their training.",{"id":1133,"alt":657,"name":7,"focus":48,"title":657,"filename":1134,"copyright":7,"fieldtype":50},3907450,"https://a.storyblok.com/f/115220/2400x990/e073d8f188/5-pilates-exercises-for-boxers-boxing-training.png",[],"5-pilates-exercises-for-boxers-boxing-training","blogs/5-pilates-exercises-for-boxers-boxing-training",-3800,[1140],"featured",60887917,"5d90ad63-751c-4d59-b985-1eeca8461a11","2022-03-25T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1147],[1148,1424,1658,1835,2157,2335],{"name":1149,"created_at":1150,"published_at":1151,"updated_at":1152,"id":1153,"uuid":1154,"content":1155,"slug":1418,"full_slug":1419,"sort_by_date":48,"position":1420,"tag_list":1421,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":1422,"first_published_at":1151,"release_id":48,"lang":60,"path":1144,"alternates":1423,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1156,"faqs":1157,"title":1149,"topic":1178,"author":1193,"content":1194,"category":1399,"schedule":1407,"component":759,"meta_info":1408,"cover_image":1412,"description":1416,"contributors":1417},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1158,1162,1166,1170,1174],{"_uid":1159,"answer":1160,"question":1161,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1163,"answer":1164,"question":1165,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1167,"answer":1168,"question":1169,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1171,"answer":1172,"question":1173,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1175,"answer":1176,"question":1177,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1179,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1191,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1192,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1180,"component":39,"meta_info":1188,"block_image":1189,"cover_image":1190,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1182,"component":118,"meta_info":1183,"meta_title":7,"block_image":1184,"cover_image":1185,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":730,"content":1195},[1196,1211,1215,1219,1223,1227,1231,1234,1239,1244,1258,1263,1267,1272,1276,1281,1295,1299,1303,1317,1331,1335,1339,1353,1358,1362,1376,1381,1395],{"type":733,"content":1197},[1198,1200,1209],{"text":1199,"type":737},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1201,"type":737,"marks":1202},"interval training",[1203,1207],{"type":752,"attrs":1204},{"href":1205,"uuid":48,"anchor":48,"custom":1206,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1208},"underline",{"text":1210,"type":737}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":733,"content":1212},[1213],{"text":1214,"type":737},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":739,"attrs":1216,"content":1217},{"level":741},[1218],{"text":1161,"type":737},{"type":733,"content":1220},[1221],{"text":1222,"type":737},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":733,"content":1224},[1225],{"text":1226,"type":737},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":739,"attrs":1228,"content":1229},{"level":741},[1230],{"text":1165,"type":737},{"type":733,"content":1232},[1233],{"text":1164,"type":737},{"type":739,"attrs":1235,"content":1236},{"level":741},[1237],{"text":1238,"type":737},"Unique Benefits of HIIT",{"type":739,"attrs":1240,"content":1241},{"level":781},[1242],{"text":1243,"type":737},"Maximum Effectiveness in Less Time",{"type":733,"content":1245},[1246,1248,1256],{"text":1247,"type":737},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1249,"type":737,"marks":1250},"25-30% more calories",[1251,1255],{"type":752,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"custom":1254,"target":755,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1208},{"text":1257,"type":737}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":739,"attrs":1259,"content":1260},{"level":781},[1261],{"text":1262,"type":737},"Tones Muscle",{"type":733,"content":1264},[1265],{"text":1266,"type":737},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":739,"attrs":1268,"content":1269},{"level":781},[1270],{"text":1271,"type":737},"Adds Variety",{"type":733,"content":1273},[1274],{"text":1275,"type":737},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":739,"attrs":1277,"content":1278},{"level":781},[1279],{"text":1280,"type":737},"Improves Cardiovascular Health",{"type":733,"content":1282},[1283,1285,1293],{"text":1284,"type":737},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1286,"type":737,"marks":1287},"greater improvements in blood pressure",[1288,1292],{"type":752,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":755,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1208},{"text":1294,"type":737}," and blood sugar than moderate-intensity workouts. ",{"type":739,"attrs":1296,"content":1297},{"level":741},[1298],{"text":1173,"type":737},{"type":733,"content":1300},[1301],{"text":1302,"type":737},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":733,"content":1304},[1305,1307,1315],{"text":1306,"type":737},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1308,"type":737,"marks":1309},"roadwork",[1310,1314],{"type":752,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"custom":1313,"target":755,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1208},{"text":1316,"type":737},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":733,"content":1318},[1319,1321,1329],{"text":1320,"type":737},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1322,"type":737,"marks":1323},"HIIT jump rope workout",[1324,1328],{"type":752,"attrs":1325},{"href":1326,"uuid":48,"anchor":48,"custom":1327,"target":755,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1208},{"text":1330,"type":737}," for a full-body cardio blast in just minutes.",{"type":739,"attrs":1332,"content":1333},{"level":741},[1334],{"text":1177,"type":737},{"type":733,"content":1336},[1337],{"text":1338,"type":737},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":733,"content":1340},[1341,1343,1351],{"text":1342,"type":737},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1344,"type":737,"marks":1345},"10 minutes of HIIT boxing",[1346,1350],{"type":752,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"custom":1349,"target":755,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1208},{"text":1352,"type":737}," and feel the difference with just one workout.",{"type":739,"attrs":1354,"content":1355},{"level":741},[1356],{"text":1357,"type":737},"Hit With HIIT",{"type":733,"content":1359},[1360],{"text":1361,"type":737},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":733,"content":1363},[1364,1366,1374],{"text":1365,"type":737},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1367,"type":737,"marks":1368},"FightCamp’s extensive library of HIIT workouts",[1369,1373],{"type":752,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"custom":1372,"target":755,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1208},{"text":1375,"type":737},"!",{"type":739,"attrs":1377,"content":1378},{"level":741},[1379],{"text":1380,"type":737},"Train Like a Fighter",{"type":733,"content":1382},[1383,1385,1393],{"text":1384,"type":737},"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":1386,"type":737,"marks":1387},"FightCamp",[1388,1392],{"type":752,"attrs":1389},{"href":1390,"uuid":48,"anchor":48,"custom":1391,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1208},{"text":1394,"type":737}," 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":733,"content":1396},[1397],{"text":1398,"type":737},"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":1400,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1405,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1401,"component":118,"meta_info":1402,"meta_title":7,"block_image":1403,"cover_image":1404,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1409,"title":1410,"plugin":43,"description":1411},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1413,"alt":1414,"name":7,"focus":7,"title":1414,"filename":1415,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1140],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1425,"created_at":1426,"published_at":1427,"updated_at":1428,"id":1429,"uuid":1430,"content":1431,"slug":1651,"full_slug":1652,"sort_by_date":48,"position":1653,"tag_list":1654,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":1655,"first_published_at":1656,"release_id":48,"lang":60,"path":1144,"alternates":1657,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1432,"faqs":1433,"title":1425,"topic":1454,"author":1469,"content":1470,"category":1633,"schedule":1641,"component":759,"meta_info":1642,"cover_image":1646,"description":1645,"contributors":1650},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1434,1438,1442,1446,1450],{"_uid":1435,"answer":1436,"question":1437,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1439,"answer":1440,"question":1441,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1443,"answer":1444,"question":1445,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1447,"answer":1448,"question":1449,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1451,"answer":1452,"question":1453,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1455,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1467,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1456,"component":39,"meta_info":1464,"block_image":1465,"cover_image":1466,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1457,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1458,"component":118,"meta_info":1459,"meta_title":7,"block_image":1460,"cover_image":1461,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":730,"content":1471},[1472,1476,1480,1484,1497,1501,1505,1510,1523,1536,1541,1552,1556,1578,1583,1594,1607,1612,1616,1620,1629],{"type":733,"content":1473},[1474],{"text":1475,"type":737},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":733,"content":1477},[1478],{"text":1479,"type":737},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":739,"attrs":1481,"content":1482},{"level":741},[1483],{"text":1437,"type":737},{"type":733,"content":1485},[1486,1488,1495],{"text":1487,"type":737},"According to the ",{"text":1489,"type":737,"marks":1490},"Mayo Clinic",[1491],{"type":752,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":755,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1496,"type":737},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":733,"content":1498},[1499],{"text":1500,"type":737},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":733,"content":1502},[1503],{"text":1504,"type":737},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":739,"attrs":1506,"content":1507},{"level":741},[1508],{"text":1509,"type":737},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":788,"attrs":1511},{"id":1512,"body":1513},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1514],{"url":1515,"_uid":1517,"image":1518,"component":798,"copyright_details":1522},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1519,"alt":1520,"name":7,"focus":48,"title":1520,"filename":1521,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":733,"content":1524},[1525,1527,1534],{"text":1526,"type":737},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1528,"type":737,"marks":1529},"burn more calories",[1530],{"type":752,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1535,"type":737}," even after you’re done working out.",{"type":739,"attrs":1537,"content":1538},{"level":741},[1539],{"text":1540,"type":737},"Kickboxing Is A Full Body Workout",{"type":788,"attrs":1542},{"id":1512,"body":1543},[1544],{"url":1545,"_uid":1546,"image":1547,"component":798,"copyright_details":1551},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1548,"alt":1549,"name":7,"focus":48,"title":1549,"filename":1550,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":733,"content":1553},[1554],{"text":1555,"type":737},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":733,"content":1557},[1558,1560,1567,1569,1576],{"text":1559,"type":737},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1561,"type":737,"marks":1562},"all-level lower body workout",[1563],{"type":752,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"custom":1566,"target":755,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1568,"type":737}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1570,"type":737,"marks":1571},"upper body workout",[1572],{"type":752,"attrs":1573},{"href":1574,"uuid":48,"anchor":48,"custom":1575,"target":755,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1577,"type":737}," led by Flo Master.",{"type":739,"attrs":1579,"content":1580},{"level":741},[1581],{"text":1582,"type":737},"Boxing Can Be Low-Impact",{"type":788,"attrs":1584},{"id":1512,"body":1585},[1586],{"url":1587,"_uid":1588,"image":1589,"component":798,"copyright_details":1593},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1590,"alt":1591,"name":7,"focus":48,"title":1591,"filename":1592,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":733,"content":1595},[1596,1598,1605],{"text":1597,"type":737},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1599,"type":737,"marks":1600},"shadowboxing",[1601],{"type":752,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"custom":1604,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1606,"type":737}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":739,"attrs":1608,"content":1609},{"level":741},[1610],{"text":1611,"type":737},"Kick Boring Cardio To The Curb",{"type":733,"content":1613},[1614],{"text":1615,"type":737},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":739,"attrs":1617,"content":1618},{"level":741},[1619],{"text":1380,"type":737},{"type":733,"content":1621},[1622,1623,1628],{"text":1384,"type":737},{"text":1386,"type":737,"marks":1624},[1625],{"type":752,"attrs":1626},{"href":1390,"uuid":48,"anchor":48,"custom":1627,"target":755,"linktype":13},{},{"text":1394,"type":737},{"type":733,"content":1630},[1631],{"text":1632,"type":737},"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":1634,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1639,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1640,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1635,"component":118,"meta_info":1636,"meta_title":7,"block_image":1637,"cover_image":1638,"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},[],[],"2022-12-12 00:00",{"_uid":1643,"title":1644,"plugin":43,"description":1645},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1647,"alt":1648,"name":7,"focus":48,"title":1648,"filename":1649,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1140],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1659,"created_at":1660,"published_at":1661,"updated_at":1662,"id":1663,"uuid":1664,"content":1665,"slug":1829,"full_slug":1830,"sort_by_date":48,"position":1831,"tag_list":1832,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":1833,"first_published_at":1661,"release_id":48,"lang":60,"path":1144,"alternates":1834,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1666,"faqs":1667,"title":1659,"topic":1684,"author":1699,"content":1700,"category":1810,"schedule":1818,"component":759,"meta_info":1819,"cover_image":1823,"description":1827,"contributors":1828},"52144e3e-d0cf-4037-a459-fad9641f4053",[1668,1672,1676,1680],{"_uid":1669,"answer":1670,"question":1671,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1673,"answer":1674,"question":1675,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1677,"answer":1678,"question":1679,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1681,"answer":1682,"question":1683,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1685,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1686,"component":39,"meta_info":1694,"block_image":1695,"cover_image":1696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1688,"component":118,"meta_info":1689,"meta_title":7,"block_image":1690,"cover_image":1691,"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":730,"content":1701},[1702,1706,1711,1716,1729,1733,1738,1742,1747,1758,1763,1776,1781,1794,1798,1807],{"type":733,"content":1703},[1704],{"text":1705,"type":737},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":739,"attrs":1707,"content":1708},{"level":741},[1709],{"text":1710,"type":737},"4 Ways To Tire Out Your Opponent",{"type":739,"attrs":1712,"content":1713},{"level":781},[1714],{"text":1715,"type":737},"A Consistent Body Attack",{"type":733,"content":1717},[1718,1720,1727],{"text":1719,"type":737},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1721,"type":737,"marks":1722},"opponent’s body",[1723],{"type":752,"attrs":1724},{"href":1725,"uuid":48,"anchor":48,"custom":1726,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1728,"type":737},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":733,"content":1730},[1731],{"text":1732,"type":737},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":739,"attrs":1734,"content":1735},{"level":781},[1736],{"text":1737,"type":737},"Constant Pressure",{"type":733,"content":1739},[1740],{"text":1741,"type":737},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":739,"attrs":1743,"content":1744},{"level":781},[1745],{"text":1746,"type":737},"Cut Off the Ring ",{"type":733,"content":1748},[1749,1756],{"text":1750,"type":737,"marks":1751},"Cutting off the space",[1752],{"type":752,"attrs":1753},{"href":1754,"uuid":48,"anchor":48,"custom":1755,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1757,"type":737}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":739,"attrs":1759,"content":1760},{"level":781},[1761],{"text":1762,"type":737},"Attack the Arms",{"type":733,"content":1764},[1765,1767,1774],{"text":1766,"type":737},"This is a favorite trick of ",{"text":1768,"type":737,"marks":1769},"Canelo Alvarez",[1770],{"type":752,"attrs":1771},{"href":1772,"uuid":48,"anchor":48,"custom":1773,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1775,"type":737}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":739,"attrs":1777,"content":1778},{"level":741},[1779],{"text":1780,"type":737},"Sapping Their Strength",{"type":733,"content":1782},[1783,1785,1792],{"text":1784,"type":737},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1786,"type":737,"marks":1787},"Mike Tyson",[1788],{"type":752,"attrs":1789},{"href":1790,"uuid":48,"anchor":48,"custom":1791,"target":755,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1793,"type":737}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":739,"attrs":1795,"content":1796},{"level":741},[1797],{"text":1380,"type":737},{"type":733,"content":1799},[1800,1801,1806],{"text":1384,"type":737},{"text":1386,"type":737,"marks":1802},[1803],{"type":752,"attrs":1804},{"href":1390,"uuid":48,"anchor":48,"custom":1805,"target":755,"linktype":13},{},{"text":1394,"type":737},{"type":733,"content":1808},[1809],{"text":1398,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1811,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1816,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1812,"component":118,"meta_info":1813,"meta_title":7,"block_image":1814,"cover_image":1815,"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},[],[],"2022-12-13 00:00",{"_uid":1820,"title":1821,"plugin":43,"description":1822},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1824,"alt":1825,"name":7,"focus":48,"title":1825,"filename":1826,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1140],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1836,"created_at":1837,"published_at":1838,"updated_at":1839,"id":1840,"uuid":1841,"content":1842,"slug":2151,"full_slug":2152,"sort_by_date":48,"position":2153,"tag_list":2154,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":2155,"first_published_at":1838,"release_id":48,"lang":60,"path":1144,"alternates":2156,"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":1843,"faqs":1844,"title":1836,"topic":1877,"author":1193,"content":1892,"category":2133,"schedule":2141,"component":759,"meta_info":2142,"cover_image":2146,"description":2145,"contributors":2150},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1845,1849,1853,1857,1861,1865,1869,1873],{"_uid":1846,"answer":1847,"question":1848,"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":1850,"answer":1851,"question":1852,"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":1854,"answer":1855,"question":1856,"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":1858,"answer":1859,"question":1860,"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":1862,"answer":1863,"question":1864,"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":1866,"answer":1867,"question":1868,"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":1870,"answer":1871,"question":1872,"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":1874,"answer":1875,"question":1876,"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":1878,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1890,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1879,"component":39,"meta_info":1887,"block_image":1888,"cover_image":1889,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1880,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1885,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1886,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1881,"component":118,"meta_info":1882,"meta_title":7,"block_image":1883,"cover_image":1884,"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":730,"content":1893},[1894,1914,1918,1922,1927,1931,1943,1963,1967,1977,1980,1985,1996,2016,2021,2031,2059,2064,2074,2086,2091,2118,2122,2130],{"type":733,"content":1895},[1896,1898,1904,1906,1912],{"text":1897,"type":737},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1899,"type":737,"marks":1900},"over two hours each day",[1901],{"type":752,"attrs":1902},{"href":1903,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1905,"type":737}," on social media. The ",{"text":1907,"type":737,"marks":1908},"CDC",[1909],{"type":752,"attrs":1910},{"href":1911,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1913,"type":737}," 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":733,"content":1915},[1916],{"text":1917,"type":737},"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":733,"content":1919},[1920],{"text":1921,"type":737},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":739,"attrs":1923,"content":1924},{"level":741},[1925],{"text":1926,"type":737},"Benefits of a 30-Minute Boxing Workout",{"type":739,"attrs":1928,"content":1929},{"level":781},[1930],{"text":1856,"type":737},{"type":788,"attrs":1932},{"id":1933,"body":1934},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1935],{"url":1936,"_uid":1937,"image":1938,"component":798,"copyright_details":1942},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1939,"alt":1940,"name":7,"focus":48,"title":1940,"filename":1941,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":733,"content":1944},[1945,1947,1953,1955,1961],{"text":1946,"type":737},"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":1948,"type":737,"marks":1949},"heavy bag",[1950],{"type":752,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1954,"type":737},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1956,"type":737,"marks":1957},"fantastic shape",[1958],{"type":752,"attrs":1959},{"href":1960,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1962,"type":737},". 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":739,"attrs":1964,"content":1965},{"level":781},[1966],{"text":1860,"type":737},{"type":788,"attrs":1968},{"id":1933,"body":1969},[1970],{"url":1971,"_uid":1972,"image":1973,"component":798,"copyright_details":1976},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1974,"alt":1940,"name":7,"focus":48,"title":1940,"filename":1975,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":733,"content":1978},[1979],{"text":1859,"type":737},{"type":739,"attrs":1981,"content":1982},{"level":781},[1983],{"text":1984,"type":737},"Stress Relief",{"type":788,"attrs":1986},{"id":1933,"body":1987},[1988],{"url":1989,"_uid":1990,"image":1991,"component":798,"copyright_details":1995},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1992,"alt":1993,"name":7,"focus":48,"title":1993,"filename":1994,"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":733,"content":1997},[1998,2000,2006,2008,2014],{"text":1999,"type":737},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2001,"type":737,"marks":2002},"unleashing that stress",[2003],{"type":752,"attrs":2004},{"href":2005,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2007,"type":737}," 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":2009,"type":737,"marks":2010},"safe and healthy outlet",[2011],{"type":752,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2015,"type":737}," for anyone who has ever felt the need to just get it all out.",{"type":739,"attrs":2017,"content":2018},{"level":781},[2019],{"text":2020,"type":737},"Mental Wellness",{"type":788,"attrs":2022},{"id":1933,"body":2023},[2024],{"url":2025,"_uid":2026,"image":2027,"component":798,"copyright_details":2030},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2028,"alt":1940,"name":7,"focus":48,"title":1940,"filename":2029,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":733,"content":2032},[2033,2035,2041,2043,2049,2051,2057],{"text":2034,"type":737},"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":2036,"type":737,"marks":2037},"prevent age-related cognitive decline",[2038],{"type":752,"attrs":2039},{"href":2040,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2042,"type":737},". Studies have also shown that as little as ",{"text":2044,"type":737,"marks":2045},"15 minutes per day",[2046],{"type":752,"attrs":2047},{"href":2048,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2050,"type":737}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2052,"type":737,"marks":2053},"regulate your emotional well-being",[2054],{"type":752,"attrs":2055},{"href":2056,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2058,"type":737}," over time with consistent workouts.",{"type":739,"attrs":2060,"content":2061},{"level":781},[2062],{"text":2063,"type":737},"Convenience",{"type":788,"attrs":2065},{"id":1933,"body":2066},[2067],{"url":2068,"_uid":2069,"image":2070,"component":798,"copyright_details":2073},{"id":7,"url":7,"linktype":1516,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2071,"alt":1940,"name":7,"focus":48,"title":1940,"filename":2072,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":733,"content":2075},[2076,2078,2084],{"text":2077,"type":737},"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":2079,"type":737,"marks":2080},"boxing training at home",[2081],{"type":752,"attrs":2082},{"href":2083,"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":2085,"type":737},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":739,"attrs":2087,"content":2088},{"level":741},[2089],{"text":2090,"type":737},"30-Minute Throwdown",{"type":733,"content":2092},[2093,2095,2101,2103,2109,2111,2116],{"text":2094,"type":737},"You can start getting all the benefits of ",{"text":2096,"type":737,"marks":2097},"boxing at home",[2098],{"type":752,"attrs":2099},{"href":2100,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2102,"type":737}," with no equipment at all. ",{"text":2104,"type":737,"marks":2105},"Shadowboxing",[2106],{"type":752,"attrs":2107},{"href":2108,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2110,"type":737}," 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":1948,"type":737,"marks":2112},[2113],{"type":752,"attrs":2114},{"href":2115,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2117,"type":737}," to your home gym can be life-changing.",{"type":739,"attrs":2119,"content":2120},{"level":741},[2121],{"text":1380,"type":737},{"type":733,"content":2123},[2124,2125,2129],{"text":1384,"type":737},{"text":1386,"type":737,"marks":2126},[2127],{"type":752,"attrs":2128},{"href":1390,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":1394,"type":737},{"type":733,"content":2131},[2132],{"text":1398,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2134,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2139,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2135,"component":118,"meta_info":2136,"meta_title":7,"block_image":2137,"cover_image":2138,"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":2143,"title":2144,"plugin":43,"description":2145},"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":2147,"alt":2148,"name":7,"focus":48,"title":2148,"filename":2149,"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,[1140],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2158,"created_at":2159,"published_at":2160,"updated_at":2161,"id":2162,"uuid":2163,"content":2164,"slug":2329,"full_slug":2330,"sort_by_date":48,"position":2331,"tag_list":2332,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":2333,"first_published_at":2160,"release_id":48,"lang":60,"path":1144,"alternates":2334,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2165,"faqs":2166,"title":2158,"topic":2175,"author":1699,"content":2190,"category":2310,"schedule":2318,"component":759,"meta_info":2319,"cover_image":2323,"description":2327,"contributors":2328},"c6387572-343f-40bf-8172-852035367c90",[2167,2171],{"_uid":2168,"answer":2169,"question":2170,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2172,"answer":2173,"question":2174,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2176,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2188,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2189,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2177,"component":39,"meta_info":2185,"block_image":2186,"cover_image":2187,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2178,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2183,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2184,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2179,"component":118,"meta_info":2180,"meta_title":7,"block_image":2181,"cover_image":2182,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":2191},[2192,2197,2200,2205,2210,2214,2219,2223,2228,2241,2246,2259,2264,2268,2273,2284,2289,2293,2297,2307],{"type":739,"attrs":2193,"content":2194},{"level":741},[2195],{"text":2196,"type":737},"Boxing Gym Culture",{"type":733,"content":2198},[2199],{"text":2173,"type":737},{"type":739,"attrs":2201,"content":2202},{"level":741},[2203],{"text":2204,"type":737},"What Are the Basic Boxing Gym Rules? ",{"type":739,"attrs":2206,"content":2207},{"level":781},[2208],{"text":2209,"type":737},"Yes Coach, No Coach",{"type":733,"content":2211},[2212],{"text":2213,"type":737},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":739,"attrs":2215,"content":2216},{"level":781},[2217],{"text":2218,"type":737},"Sharing is Caring",{"type":733,"content":2220},[2221],{"text":2222,"type":737},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":739,"attrs":2224,"content":2225},{"level":781},[2226],{"text":2227,"type":737},"Keep it Clean",{"type":733,"content":2229},[2230,2232,2239],{"text":2231,"type":737},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2233,"type":737,"marks":2234},"clean it off.",[2235],{"type":752,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"custom":2238,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2240,"type":737}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":739,"attrs":2242,"content":2243},{"level":781},[2244],{"text":2245,"type":737},"No Killers in Sparring",{"type":733,"content":2247},[2248,2250,2257],{"text":2249,"type":737},"In most boxing gym workouts you will find yourself ",{"text":2251,"type":737,"marks":2252},"sparring",[2253],{"type":752,"attrs":2254},{"href":2255,"uuid":48,"anchor":48,"custom":2256,"target":755,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2258,"type":737},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":739,"attrs":2260,"content":2261},{"level":781},[2262],{"text":2263,"type":737},"Don’t Dump Your Weights",{"type":733,"content":2265},[2266],{"text":2267,"type":737},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":739,"attrs":2269,"content":2270},{"level":781},[2271],{"text":2272,"type":737},"Leave the Weightcut Fighter Alone",{"type":733,"content":2274},[2275,2277,2282],{"text":2276,"type":737},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2278,"type":737,"marks":2279},"leave them alone.",[2280],{"type":2281},"italic",{"text":2283,"type":737}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":739,"attrs":2285,"content":2286},{"level":781},[2287],{"text":2288,"type":737},"The Golden Rule",{"type":733,"content":2290},[2291],{"text":2292,"type":737},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":739,"attrs":2294,"content":2295},{"level":741},[2296],{"text":1380,"type":737},{"type":733,"content":2298},[2299,2300,2305],{"text":1384,"type":737},{"text":1386,"type":737,"marks":2301},[2302],{"type":752,"attrs":2303},{"href":1390,"uuid":48,"anchor":48,"custom":2304,"target":755,"linktype":13},{},{"text":2306,"type":737}," 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":733,"content":2308},[2309],{"text":1632,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2311,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2316,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2317,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2312,"component":118,"meta_info":2313,"meta_title":7,"block_image":2314,"cover_image":2315,"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},[],[],"2023-01-25 00:00",{"_uid":2320,"title":2321,"plugin":43,"description":2322},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2324,"alt":2325,"name":7,"focus":7,"title":2325,"filename":2326,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1140],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2336,"created_at":2337,"published_at":2338,"updated_at":2339,"id":2340,"uuid":2341,"content":2342,"slug":2567,"full_slug":2568,"sort_by_date":48,"position":2569,"tag_list":2570,"is_startpage":9,"parent_id":1141,"meta_data":48,"group_id":2571,"first_published_at":2572,"release_id":48,"lang":60,"path":1144,"alternates":2573,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2343,"faqs":2344,"title":2336,"topic":2353,"author":1469,"content":2368,"category":2548,"schedule":2556,"component":759,"meta_info":2557,"cover_image":2561,"description":2565,"contributors":2566},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2345,2349],{"_uid":2346,"answer":2347,"question":2348,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2350,"answer":2351,"question":2352,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2354,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2355,"component":39,"meta_info":2363,"block_image":2364,"cover_image":2365,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2357,"component":118,"meta_info":2358,"meta_title":7,"block_image":2359,"cover_image":2360,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":2369},[2370,2375,2379,2384,2388,2393,2397,2423,2428,2432,2437,2441,2446,2450,2455,2468,2473,2486,2491,2495,2500,2504,2509,2513,2518,2522,2527,2531,2536],{"type":739,"attrs":2371,"content":2372},{"level":741},[2373],{"text":2374,"type":737},"Staying Safe While Exercising in the Cold",{"type":733,"content":2376},[2377],{"text":2378,"type":737},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":739,"attrs":2380,"content":2381},{"level":781},[2382],{"text":2383,"type":737},"Watch the Windchill",{"type":733,"content":2385},[2386],{"text":2387,"type":737},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":739,"attrs":2389,"content":2390},{"level":781},[2391],{"text":2392,"type":737},"Protect Your Extremities",{"type":733,"content":2394},[2395],{"text":2396,"type":737},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":805,"content":2398},[2399,2405,2411,2417],{"type":808,"content":2400},[2401],{"type":733,"content":2402},[2403],{"text":2404,"type":737},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":808,"content":2406},[2407],{"type":733,"content":2408},[2409],{"text":2410,"type":737},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":808,"content":2412},[2413],{"type":733,"content":2414},[2415],{"text":2416,"type":737},"Wear a hat or headband that covers your ears",{"type":808,"content":2418},[2419],{"type":733,"content":2420},[2421],{"text":2422,"type":737},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":739,"attrs":2424,"content":2425},{"level":781},[2426],{"text":2427,"type":737},"Wear Layers",{"type":733,"content":2429},[2430],{"text":2431,"type":737},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":739,"attrs":2433,"content":2434},{"level":781},[2435],{"text":2436,"type":737},"Don’t Forget Sunscreen",{"type":733,"content":2438},[2439],{"text":2440,"type":737},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":739,"attrs":2442,"content":2443},{"level":741},[2444],{"text":2445,"type":737},"Getting Motivated to Workout in the Cold ",{"type":733,"content":2447},[2448],{"text":2449,"type":737},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":739,"attrs":2451,"content":2452},{"level":781},[2453],{"text":2454,"type":737},"Invest in New Activewear",{"type":733,"content":2456},[2457,2459,2466],{"text":2458,"type":737},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2460,"type":737,"marks":2461},"new workout gear",[2462],{"type":752,"attrs":2463},{"href":2464,"uuid":48,"anchor":48,"custom":2465,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2467,"type":737}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":739,"attrs":2469,"content":2470},{"level":781},[2471],{"text":2472,"type":737},"Find a Workout Buddy",{"type":733,"content":2474},[2475,2477,2484],{"text":2476,"type":737},"Accountability! Accountability! Accountability! Finding a ",{"text":2478,"type":737,"marks":2479},"workout buddy",[2480],{"type":752,"attrs":2481},{"href":2482,"uuid":48,"anchor":48,"custom":2483,"target":755,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2485,"type":737}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":739,"attrs":2487,"content":2488},{"level":781},[2489],{"text":2490,"type":737},"Benefits of Working Out in the Cold",{"type":733,"content":2492},[2493],{"text":2494,"type":737},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":739,"attrs":2496,"content":2497},{"level":781},[2498],{"text":2499,"type":737},"Combat Seasonal Affective Disorder",{"type":733,"content":2501},[2502],{"text":2503,"type":737},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":739,"attrs":2505,"content":2506},{"level":781},[2507],{"text":2508,"type":737},"Boost Your Immune System",{"type":733,"content":2510},[2511],{"text":2512,"type":737},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":739,"attrs":2514,"content":2515},{"level":781},[2516],{"text":2517,"type":737},"Diverse Training Options",{"type":733,"content":2519},[2520],{"text":2521,"type":737},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":739,"attrs":2523,"content":2524},{"level":781},[2525],{"text":2526,"type":737},"Burn More Calories",{"type":733,"content":2528},[2529],{"text":2530,"type":737},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":739,"attrs":2532,"content":2533},{"level":741},[2534],{"text":2535,"type":737},"Train Like a Fighter in the Cold",{"type":733,"content":2537},[2538,2540,2546],{"text":2539,"type":737},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1386,"type":737,"marks":2541},[2542,2545],{"type":752,"attrs":2543},{"href":1390,"uuid":48,"anchor":48,"custom":2544,"target":755,"linktype":13},{},{"type":1208},{"text":2547,"type":737}," 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":2549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2550,"component":118,"meta_info":2551,"meta_title":7,"block_image":2552,"cover_image":2553,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2558,"title":2559,"plugin":43,"description":2560},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2562,"alt":2563,"name":7,"focus":7,"title":2563,"filename":2564,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1140],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":759,"created_at":2575,"published_at":2576,"updated_at":2577,"id":2578,"uuid":2579,"content":2580,"slug":759,"full_slug":2601,"sort_by_date":48,"position":446,"tag_list":2602,"is_startpage":9,"parent_id":2603,"meta_data":48,"group_id":2604,"first_published_at":2605,"release_id":48,"lang":60,"path":7,"alternates":2606,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2581,"component":2582,"meta_info":2583,"custom_content_list":2585},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2584,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2586,2591,2596],{"_uid":2587,"label":2588,"value":2589,"dev_id":2590,"component":737},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2592,"label":2593,"value":2594,"dev_id":2595,"component":737},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2597,"label":2598,"value":2599,"dev_id":2600,"component":737},"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",[],1787353461689]