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Boxing is an outstanding outlet that helps women lead healthier, more balanced, more empowered lives.","How can we celebrate women this March?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"485efec8-9d32-453a-b109-0d056b787740","Female boxing training will positively impact both your body and mind unlike any other exercise.","What does female boxing training do?",{"_uid":676,"answer":677,"question":678,"component":670},"731aaec9-c1bd-4f62-80e1-09b57dad697a","1. How Boxing Benefits a Woman’s Body\nFor a deeper look at how boxing can help you reach peak physical fitness, check out why training like a boxer gets you in amazing shape.\n\n2. Boxing Basics\nWhen you are just starting out, it’s great to get comfortable with some basic boxing moves. Check out these five (5) boxing basics you can learn right now, no equipment needed.\n\n3. Setting up a Boxing Gym\nYou can start boxing with no equipment at all, but if you want to get the full effect you may want to consider how easy it is to set up an at-home boxing gym. Just check out these five (5) things you’ll need and five (5) things you don’t to get started.\n\n4. Beginner Workout for Women\nIf you’re ready to learn how to start boxing, take a look at this excellent 20-minute beginner’s boxing workout for women.\n\n5. Boxing Workouts with FightCamp Trainer Shanie “Smash”\nFor an endless supply of motivation to keep you pumped, FightCamp trainer Shanie “Smash” Rusth is in your corner. Her personal motto is: “You got this, girl!” Shanie has a great beginner boxing workout for women, as well as a great library of training videos to keep you going.\n\nIf you’re ready, you can really take it up a notch with a full 7-day full body strength workout plan to get you #ShanieSmashed!\n\n6. Boxing Nutrition for Women\nShanie also has some excellent tips on the best nutrition for boxers. A boxer’s diet is an important aspect to getting the full benefits of training. Check out what to eat before a boxing workout and what to eat after.","What are good boxing resources for women?",{"_uid":680,"answer":681,"question":682,"component":670},"2120ba4d-9c89-4cbf-90f4-83391aad5b28","Yes--Boxing is great for women. Women’s boxing is becoming increasingly popular as more women discover how life-changing it can really be.\nThe health benefits of boxing training are unbeatable – it is a full-body cardio and strength workout all wrapped into one. Better yet, it is incredibly fun to do and knocks stress out of your life with one session.","Is boxing good for women?",{"_uid":684,"answer":685,"question":686,"component":670},"b1d4660a-6591-4c0e-8050-2ebc96a44594","Boxing training will get you in the best shape of your life. You can actually feel the immediate results of women’s boxing workouts in your overall mood and energy level.","What does boxing do for a woman's body?",{"_uid":688,"answer":689,"question":690,"component":670},"5547e58b-2069-4789-9ffb-25b04e2b1b67","Female boxing has several benefits. Here is a look at some of the few:\nWomen’s boxing will INCREASE:\n- Resting Metabolic Rate\n- Lean Muscle\n- Confidence\n- Empowerment\nWomen’s boxing will DECREASE:\n- Stress\n- Anxiety\n- Fat\nWomen’s boxing will STRENGTHEN:\n- Muscles\n- Heart\n- Bones\n- Self-esteem","What are the benefits of boxing for women?","6 BEST Boxing Resources for Women",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":693,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":705,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":694,"component":39,"meta_info":702,"block_image":703,"cover_image":704,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":695,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":700,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":696,"component":118,"meta_info":697,"meta_title":7,"block_image":698,"cover_image":699,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":708,"created_at":709,"published_at":710,"updated_at":711,"id":712,"uuid":713,"content":714,"slug":726,"full_slug":727,"sort_by_date":48,"position":635,"tag_list":728,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":730,"first_published_at":731,"release_id":48,"lang":60,"path":48,"alternates":732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":715,"_uid":716,"name":708,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":721,"social_link_youtube":722,"social_link_facebook":723,"social_link_linkedin":7,"social_link_instagram":724,"social_link_pinterest":725},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":718,"alt":708,"name":7,"focus":48,"title":708,"filename":719,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":734,"content":735},"doc",[736,742,746,753,757,778,783,789,805,810,832,837,871,876,892,897,948,970,975,1025,1030,1034,1038,1043,1059,1074,1078,1083,1105,1110,1130,1135,1161,1166,1170,1191,1195,1216,1221,1233,1238],{"type":737,"content":738},"paragraph",[739],{"text":740,"type":741},"One of the best ways to celebrate women is to empower them. Boxing is an outstanding outlet that helps women lead healthier, more balanced, more empowered lives.","text",{"type":737,"content":743},[744],{"text":745,"type":741},"Female boxing training will positively impact both your body and mind unlike any other exercise. Here we’ll take a look at insight and personal experiences straight from women who box, as well as offer up some amazing female boxing workouts for you to try!",{"type":747,"attrs":748,"content":750},"heading",{"level":749},2,[751],{"text":752,"type":741},"How To Start Boxing For Women",{"type":737,"content":754},[755],{"text":756,"type":741},"One of the many awesome aspects of boxing is that it is easy to do at home, on your own schedule, so you can start whenever you are ready.",{"type":737,"content":758},[759,761,767,776],{"text":760,"type":741},"“The fact that I can do FightCamp in my home is great because I am a stay-at-home mom and don’t have a lot of time to head to a gym. 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Setting up a Boxing Gym",{"type":737,"content":838},[839,841,845,852,854,858,865,869],{"text":840,"type":741},"You can start boxing with no equipment at all, but if you want to get the full effect you may want to consider how easy it is to ",{"text":762,"type":741,"marks":842},[843],{"type":765,"attrs":844},{"class":7},{"text":846,"type":741,"marks":847},"set up an at-home boxing gym",[848],{"type":771,"attrs":849},{"href":850,"uuid":48,"anchor":48,"custom":851,"target":775,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-set-up-your-at-home-boxing-gym",{},{"text":853,"type":741},". Just check out these ",{"text":762,"type":741,"marks":855},[856],{"type":765,"attrs":857},{"class":7},{"text":859,"type":741,"marks":860},"five (5) things you’ll need and five (5) things you don’t",[861],{"type":771,"attrs":862},{"href":863,"uuid":48,"anchor":48,"custom":864,"target":775,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/5-things-you-need-to-set-up-your-at-home-boxing-gym",{},{"text":826,"type":741,"marks":866},[867],{"type":765,"attrs":868},{"class":7},{"text":870,"type":741},"to get started.",{"type":747,"attrs":872,"content":873},{"level":785},[874],{"text":875,"type":741},"4. 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Check out ",{"text":762,"type":741,"marks":997},[998],{"type":765,"attrs":999},{"class":7},{"text":1001,"type":741,"marks":1002},"what to eat before a boxing workout",[1003],{"type":771,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"custom":1006,"target":775,"linktype":48},"https://www.youtube.com/watch?v=BwFn53Ewb_I&t=54s",{},{"text":826,"type":741,"marks":1008},[1009],{"type":765,"attrs":1010},{"class":7},{"text":1012,"type":741},"and ",{"text":762,"type":741,"marks":1014},[1015],{"type":765,"attrs":1016},{"class":7},{"text":1018,"type":741,"marks":1019},"what to eat after",[1020],{"type":771,"attrs":1021},{"href":1022,"uuid":48,"anchor":48,"custom":1023,"target":775,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-after-a-boxing-workout",{},{"text":777,"type":741},{"type":747,"attrs":1026,"content":1027},{"level":749},[1028],{"text":1029,"type":741},"Is Boxing Good For Women?",{"type":737,"content":1031},[1032],{"text":1033,"type":741},"Boxing is great for women. Women’s boxing is becoming increasingly popular as more women discover how life-changing it can really be.",{"type":737,"content":1035},[1036],{"text":1037,"type":741},"The health benefits of boxing training are unbeatable – it is a full-body cardio and strength workout all wrapped into one. Better yet, it is incredibly fun to do and knocks stress out of your life with one session.",{"type":747,"attrs":1039,"content":1040},{"level":749},[1041],{"text":1042,"type":741},"What Does Boxing Do For a Woman’s Body?",{"type":737,"content":1044},[1045,1047,1051,1057],{"text":1046,"type":741},"Boxing training will get you in the ",{"text":762,"type":741,"marks":1048},[1049],{"type":765,"attrs":1050},{"class":7},{"text":1052,"type":741,"marks":1053},"best shape of your life",[1054],{"type":771,"attrs":1055},{"href":802,"uuid":48,"anchor":48,"custom":1056,"target":775,"linktype":48},{},{"text":1058,"type":741},". You can actually feel the immediate results of women’s boxing workouts in your overall mood and energy level.",{"type":737,"content":1060},[1061,1068,1072],{"text":1062,"type":741,"marks":1063},"FightCamp user Tonya Short",[1064],{"type":771,"attrs":1065},{"href":1066,"uuid":48,"anchor":48,"custom":1067,"target":775,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/community-spotlight-tonya-short",{},{"text":826,"type":741,"marks":1069},[1070],{"type":765,"attrs":1071},{"class":7},{"text":1073,"type":741},"feels the energizing effects of boxing right after her workouts: “I feel amaaaaazing… I have more energy and I feel strong,” she says.",{"type":737,"content":1075},[1076],{"text":1077,"type":741},"With continued training, you will soon see the results, as well. Here is just a short list of what boxing will do for a woman’s body:",{"type":747,"attrs":1079,"content":1080},{"level":785},[1081],{"text":1082,"type":741},"Women’s boxing will INCREASE:",{"type":1084,"content":1085},"bullet_list",[1086,1093,1099],{"type":1087,"content":1088},"list_item",[1089],{"type":737,"content":1090},[1091],{"text":1092,"type":741},"Resting Metabolic Rate",{"type":1087,"content":1094},[1095],{"type":737,"content":1096},[1097],{"text":1098,"type":741},"Lean Muscle",{"type":1087,"content":1100},[1101],{"type":737,"content":1102},[1103],{"text":1104,"type":741},"Confidence",{"type":747,"attrs":1106,"content":1107},{"level":785},[1108],{"text":1109,"type":741},"Women’s boxing will DECREASE:",{"type":1084,"content":1111},[1112,1118,1124],{"type":1087,"content":1113},[1114],{"type":737,"content":1115},[1116],{"text":1117,"type":741},"Stress",{"type":1087,"content":1119},[1120],{"type":737,"content":1121},[1122],{"text":1123,"type":741},"Anxiety",{"type":1087,"content":1125},[1126],{"type":737,"content":1127},[1128],{"text":1129,"type":741},"Fat",{"type":747,"attrs":1131,"content":1132},{"level":785},[1133],{"text":1134,"type":741},"Women’s boxing will STRENGTHEN:",{"type":1084,"content":1136},[1137,1143,1149,1155],{"type":1087,"content":1138},[1139],{"type":737,"content":1140},[1141],{"text":1142,"type":741},"Muscles",{"type":1087,"content":1144},[1145],{"type":737,"content":1146},[1147],{"text":1148,"type":741},"Heart",{"type":1087,"content":1150},[1151],{"type":737,"content":1152},[1153],{"text":1154,"type":741},"Bones",{"type":1087,"content":1156},[1157],{"type":737,"content":1158},[1159],{"text":1160,"type":741},"Self-esteem",{"type":747,"attrs":1162,"content":1163},{"level":749},[1164],{"text":1165,"type":741},"What Are The Benefits of Boxing For Women?",{"type":737,"content":1167},[1168],{"text":1169,"type":741},"There are so many benefits of boxing for women, both physically and mentally. In addition to the short list above, the empowerment factor that comes with learning to box cannot be overstated.",{"type":737,"content":1171},[1172,1174,1178,1185,1189],{"text":1173,"type":741},"The ",{"text":762,"type":741,"marks":1175},[1176],{"type":765,"attrs":1177},{"class":7},{"text":1179,"type":741,"marks":1180},"Head of Customer Success at FightCamp Claudelle Jette",[1181],{"type":771,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"custom":1184,"target":775,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/have-a-problem-claudelle-will-solve-it",{},{"text":826,"type":741,"marks":1186},[1187],{"type":765,"attrs":1188},{"class":7},{"text":1190,"type":741},"was new to boxing, but quickly fell in love with the feeling of confidence it instilled in her. “Before boxing, I wasn’t really into any sort of exercise. I was the person who’d be chosen last in gym class because I wasn’t athletic. I also wasn’t really a gym person. But once I started boxing, I felt great! I felt empowered. It was amazing to throw punches and use a positive outlet to combat stress.”",{"type":737,"content":1192},[1193],{"text":1194,"type":741},"FightCamp user Destinee Fisher perhaps sums it up best: “FightCamp makes me feel empowered. It’s not just a workout, it’s training. Unlike other workouts, FightCamp gives me the confidence and knowledge that I could hold my own in a scuffle if I needed to!”",{"type":737,"content":1196},[1197,1199,1203,1210,1214],{"text":1198,"type":741},"Boxing is a perfect way for women to improve their health and well-being. Every woman deserves to feel her own power, and there is no better way than to unleash it on a heavy bag. ",{"text":762,"type":741,"marks":1200},[1201],{"type":765,"attrs":1202},{"class":7},{"text":1204,"type":741,"marks":1205},"FightCamp",[1206],{"type":771,"attrs":1207},{"href":1208,"uuid":48,"anchor":48,"custom":1209,"target":775,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{},{"text":826,"type":741,"marks":1211},[1212],{"type":765,"attrs":1213},{"class":7},{"text":1215,"type":741},"has all the resources a woman needs to start transforming her life with boxing.",{"type":747,"attrs":1217,"content":1218},{"level":749},[1219],{"text":1220,"type":741},"Train Like a Woman",{"type":737,"content":1222},[1223,1225,1231],{"text":1224,"type":741},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution. ",{"text":1204,"type":741,"marks":1226},[1227],{"type":771,"attrs":1228},{"href":1229,"uuid":48,"anchor":48,"custom":1230,"target":775,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1232,"type":741}," 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":747,"attrs":1234,"content":1235},{"level":785},[1236],{"text":1237,"type":741},"Related Articles",{"type":737,"content":1239},[1240,1246,1248,1254,1255],{"text":1241,"type":741,"marks":1242},"BEST 20 Minute Beginner Boxing Workout For Women",[1243],{"type":771,"attrs":1244},{"href":889,"uuid":48,"anchor":48,"custom":1245,"target":48,"linktype":48},{},{"type":1247},"hard_break",{"text":1249,"type":741,"marks":1250},"Why Training Like a Boxer Gets You In Amazing Shape",[1251],{"type":771,"attrs":1252},{"href":802,"uuid":48,"anchor":48,"custom":1253,"target":48,"linktype":48},{},{"type":1247},{"text":1256,"type":741,"marks":1257},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1258],{"type":771,"attrs":1259},{"href":961,"uuid":48,"anchor":48,"custom":1260,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1262,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1267,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1263,"component":118,"meta_info":1264,"meta_title":7,"block_image":1265,"cover_image":1266,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-03-08 00:00","article",{"_uid":1272,"title":1273,"plugin":43,"description":1274},"5d6d2740-29d1-4af9-b5b6-886ef92b51c5","6 BEST Boxing Resources for Women | FightCamp","Boxing holds so many benefits for women. FightCamp has SIX (6) great women’s boxing resources to help you get started: at-home workouts, videos, and training!",{"id":1276,"alt":657,"name":7,"focus":48,"title":657,"filename":1277,"copyright":7,"fieldtype":50},3210088,"https://a.storyblok.com/f/115220/2400x990/3f260684f9/6-best-boxing-resources-for-women.jpg","Boxing holds so many benefits for women. Here are SIX (6) great women’s boxing resources to help you get started: at-home workouts, videos, and training!",[],"6-best-boxing-resources-for-women","blogs/6-best-boxing-resources-for-women",-180,[],60887917,"20fe668d-be7e-4bb9-816f-e79c31f9b568","2021-03-08T04:02:00.000Z","training/{{story.slug}}",[],["Reactive",1290],[1291,1526,1768,1952,2171,2344],{"name":1292,"created_at":1293,"published_at":1294,"updated_at":1295,"id":1296,"uuid":1297,"content":1298,"slug":1518,"full_slug":1519,"sort_by_date":48,"position":1520,"tag_list":1521,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":1523,"first_published_at":1524,"release_id":48,"lang":60,"path":1287,"alternates":1525,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1299,"faqs":1300,"title":1292,"topic":1317,"author":1332,"content":1333,"category":1502,"schedule":1510,"component":1270,"meta_info":1511,"cover_image":1514,"description":1513,"contributors":1517},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1301,1305,1309,1313],{"_uid":1302,"answer":1303,"question":1304,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1306,"answer":1307,"question":1308,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1310,"answer":1311,"question":1312,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1314,"answer":1315,"question":1316,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1318,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1330,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1319,"component":39,"meta_info":1327,"block_image":1328,"cover_image":1329,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1321,"component":118,"meta_info":1322,"meta_title":7,"block_image":1323,"cover_image":1324,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":734,"content":1334},[1335,1348,1362,1367,1371,1383,1387,1392,1396,1400,1406,1416,1429,1434,1445,1448,1458,1459,1464,1477,1488,1498],{"type":737,"content":1336},[1337,1339,1346],{"text":1338,"type":741},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1340,"type":741,"marks":1341},"Aaron Swenson",[1342],{"type":771,"attrs":1343},{"href":1344,"uuid":48,"anchor":48,"custom":1345,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1347,"type":741}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1349,"attrs":1350},"blok",{"id":1351,"body":1352},"0a18151c-90cf-40c6-926a-b258a15847a9",[1353],{"_uid":1354,"link":1355,"image":1357,"title":1359,"component":1361},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1356,"linktype":13,"fieldtype":14,"cached_url":1356},"https://youtu.be/oMc52QTWo1A",{"id":1358,"alt":1359,"name":7,"focus":48,"title":1359,"filename":1360,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":747,"attrs":1363,"content":1364},{"level":749},[1365],{"text":1366,"type":741},"The Rebellious Age",{"type":737,"content":1368},[1369],{"text":1370,"type":741},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1349,"attrs":1372},{"id":1351,"body":1373},[1374],{"url":1375,"_uid":1377,"image":1378,"component":1381,"copyright_details":1382},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1379,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1380,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":737,"content":1384},[1385],{"text":1386,"type":741},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":747,"attrs":1388,"content":1389},{"level":749},[1390],{"text":1391,"type":741},"It’s Time To Spar",{"type":737,"content":1393},[1394],{"text":1395,"type":741},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":737,"content":1397},[1398],{"text":1399,"type":741},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":747,"attrs":1401,"content":1402},{"level":749},[1403,1405],{"text":1404,"type":741},"Humbling Experience and A New Life Path",{"type":1247},{"type":1349,"attrs":1407},{"id":1351,"body":1408},[1409],{"url":1410,"_uid":1411,"image":1412,"component":1381,"copyright_details":1415},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1413,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1414,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":737,"content":1417},[1418,1420,1427],{"text":1419,"type":741},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1421,"type":741,"marks":1422},"body shot",[1423],{"type":771,"attrs":1424},{"href":1425,"uuid":48,"anchor":48,"custom":1426,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1428,"type":741}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":747,"attrs":1430,"content":1431},{"level":749},[1432,1433],{"text":1316,"type":741},{"type":1247},{"type":1349,"attrs":1435},{"id":1351,"body":1436},[1437],{"url":1438,"_uid":1439,"image":1440,"component":1381,"copyright_details":1444},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1441,"alt":1442,"name":7,"focus":48,"title":1442,"filename":1443,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":737,"content":1446},[1447],{"text":1315,"type":741},{"type":1349,"attrs":1449},{"id":1450,"body":1451},"ce079800-7842-415f-8625-1c76bcc86c9f",[1452],{"_uid":1453,"text":1454,"image":1455,"author":1456,"component":1457},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":737},{"type":747,"attrs":1460,"content":1461},{"level":749},[1462],{"text":1463,"type":741},"Inspirational FightCamp Trainers",{"type":737,"content":1465},[1466,1468,1475],{"text":1467,"type":741},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1469,"type":741,"marks":1470},"FightCamp Trainers",[1471],{"type":771,"attrs":1472},{"href":1473,"uuid":48,"anchor":48,"custom":1474,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1476,"type":741}," have you covered.",{"type":1349,"attrs":1478},{"id":1351,"body":1479},[1480],{"url":1481,"_uid":1482,"image":1483,"component":1381,"copyright_details":1487},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1484,"alt":1485,"name":7,"focus":48,"title":1485,"filename":1486,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":737,"content":1489},[1490,1492,1497],{"text":1491,"type":741},"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":1204,"type":741,"marks":1493},[1494],{"type":771,"attrs":1495},{"href":1229,"uuid":48,"anchor":48,"custom":1496,"target":775,"linktype":13},{},{"text":1232,"type":741},{"type":737,"content":1499},[1500],{"text":1501,"type":741},"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":1503,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1508,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1509,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1504,"component":118,"meta_info":1505,"meta_title":7,"block_image":1506,"cover_image":1507,"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},[],[],"2023-01-19 00:00",{"_uid":1512,"title":1292,"plugin":43,"description":1513},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1515,"alt":1292,"name":7,"focus":48,"title":1292,"filename":1516,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1522],"featured","38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1527,"created_at":1528,"published_at":1529,"updated_at":1530,"id":1531,"uuid":1532,"content":1533,"slug":1761,"full_slug":1762,"sort_by_date":48,"position":1763,"tag_list":1764,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":1765,"first_published_at":1766,"release_id":48,"lang":60,"path":1287,"alternates":1767,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1534,"faqs":1535,"title":1527,"topic":1548,"author":1563,"content":1564,"category":1742,"schedule":1750,"component":1270,"meta_info":1751,"cover_image":1755,"description":1759,"contributors":1760},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1536,1540,1544],{"_uid":1537,"answer":1538,"question":1539,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1541,"answer":1542,"question":1543,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1545,"answer":1546,"question":1547,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1549,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1561,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1562,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1550,"component":39,"meta_info":1558,"block_image":1559,"cover_image":1560,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1551,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1556,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1557,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1552,"component":118,"meta_info":1553,"meta_title":7,"block_image":1554,"cover_image":1555,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":734,"content":1565},[1566,1570,1574,1578,1582,1597,1645,1659,1664,1687,1719,1723,1728,1739],{"type":747,"attrs":1567,"content":1568},{"level":749},[1569],{"text":1539,"type":741},{"type":737,"content":1571},[1572],{"text":1573,"type":741},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":737,"content":1575},[1576],{"text":1577,"type":741},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":747,"attrs":1579,"content":1580},{"level":749},[1581],{"text":1543,"type":741},{"type":737,"content":1583},[1584,1586,1595],{"text":1585,"type":741},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1587,"type":741,"marks":1588},"National Academy of Sports Medicine",[1589,1593],{"type":771,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":775,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1594},"underline",{"text":1596,"type":741}," has a few exercise-related symptoms of overtraining:",{"type":1598,"attrs":1599,"content":1602},"ordered_list",{"order":1600},{"order":1601},1,[1603,1609,1615,1621,1627,1633,1639],{"type":1087,"content":1604},[1605],{"type":737,"content":1606},[1607],{"text":1608,"type":741},"A plateau or decline in workout performance or progress",{"type":1087,"content":1610},[1611],{"type":737,"content":1612},[1613],{"text":1614,"type":741},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1087,"content":1616},[1617],{"type":737,"content":1618},[1619],{"text":1620,"type":741},"Excessive sweating or overheating",{"type":1087,"content":1622},[1623],{"type":737,"content":1624},[1625],{"text":1626,"type":741},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1087,"content":1628},[1629],{"type":737,"content":1630},[1631],{"text":1632,"type":741},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1087,"content":1634},[1635],{"type":737,"content":1636},[1637],{"text":1638,"type":741},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1087,"content":1640},[1641],{"type":737,"content":1642},[1643],{"text":1644,"type":741},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":737,"content":1646},[1647,1649,1657],{"text":1648,"type":741},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1650,"type":741,"marks":1651},"FightCamp App",[1652,1656],{"type":771,"attrs":1653},{"href":1654,"uuid":48,"anchor":48,"custom":1655,"target":775,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1594},{"text":1658,"type":741}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":747,"attrs":1660,"content":1661},{"level":749},[1662],{"text":1663,"type":741},"A Day of Rest",{"type":737,"content":1665},[1666,1668,1675,1677,1685],{"text":1667,"type":741},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1669,"type":741,"marks":1670},"Aaron",[1671,1674],{"type":771,"attrs":1672},{"href":1344,"uuid":48,"anchor":48,"custom":1673,"target":775,"linktype":13},{},{"type":1594},{"text":1676,"type":741}," and ",{"text":1678,"type":741,"marks":1679},"Flo",[1680,1684],{"type":771,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"custom":1683,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1594},{"text":1686,"type":741},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":737,"content":1688},[1689,1691,1699,1701,1707,1709,1717],{"text":1690,"type":741},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1692,"type":741,"marks":1693},"researchers",[1694,1698],{"type":771,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"custom":1697,"target":775,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1594},{"text":1700,"type":741}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1469,"type":741,"marks":1702},[1703,1706],{"type":771,"attrs":1704},{"href":1473,"uuid":48,"anchor":48,"custom":1705,"target":775,"linktype":13},{},{"type":1594},{"text":1708,"type":741}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1710,"type":741,"marks":1711},"neurological connections",[1712,1716],{"type":771,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"custom":1715,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1594},{"text":1718,"type":741},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":737,"content":1720},[1721],{"text":1722,"type":741},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":747,"attrs":1724,"content":1725},{"level":749},[1726],{"text":1727,"type":741},"Train Like a Fighter",{"type":737,"content":1729},[1730,1731,1737],{"text":1491,"type":741},{"text":1204,"type":741,"marks":1732},[1733,1736],{"type":771,"attrs":1734},{"href":1229,"uuid":48,"anchor":48,"custom":1735,"target":775,"linktype":13},{},{"type":1594},{"text":1738,"type":741}," 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":737,"content":1740},[1741],{"text":1501,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1743,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1748,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1744,"component":118,"meta_info":1745,"meta_title":7,"block_image":1746,"cover_image":1747,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1752,"title":1753,"plugin":43,"description":1754},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1756,"alt":1757,"name":7,"focus":7,"title":1757,"filename":1758,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1522],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1769,"created_at":1770,"published_at":1771,"updated_at":1772,"id":1773,"uuid":1774,"content":1775,"slug":1945,"full_slug":1946,"sort_by_date":48,"position":1947,"tag_list":1948,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":1949,"first_published_at":1950,"release_id":48,"lang":60,"path":1287,"alternates":1951,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1776,"faqs":1777,"title":1794,"topic":1795,"author":1810,"content":1811,"category":1929,"schedule":1937,"component":1270,"meta_info":1938,"cover_image":1941,"description":1940,"contributors":1944},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1778,1782,1786,1790],{"_uid":1779,"answer":1780,"question":1781,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1783,"answer":1784,"question":1785,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1787,"answer":1788,"question":1789,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1791,"answer":1792,"question":1793,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1796,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1808,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1797,"component":39,"meta_info":1805,"block_image":1806,"cover_image":1807,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1798,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1799,"component":118,"meta_info":1800,"meta_title":7,"block_image":1801,"cover_image":1802,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":734,"content":1812},[1813,1826,1831,1836,1848,1851,1856,1867,1870,1875,1886,1890,1894,1899,1912,1916,1925],{"type":737,"content":1814},[1815,1817,1824],{"text":1816,"type":741},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1818,"type":741,"marks":1819},"shadowboxing",[1820],{"type":771,"attrs":1821},{"href":1822,"uuid":48,"anchor":48,"custom":1823,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1825,"type":741}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":747,"attrs":1827,"content":1828},{"level":749},[1829],{"text":1830,"type":741},"Why You Should Practice Shadowboxing With Hand Weights",{"type":747,"attrs":1832,"content":1833},{"level":785},[1834],{"text":1835,"type":741},"1. Speed",{"type":1349,"attrs":1837},{"id":1838,"body":1839},"58589914-3cf9-454d-8369-7218c807f59a",[1840],{"url":1841,"_uid":1842,"image":1843,"component":1381,"copyright_details":1847},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1844,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1846,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":737,"content":1849},[1850],{"text":1784,"type":741},{"type":747,"attrs":1852,"content":1853},{"level":785},[1854],{"text":1855,"type":741},"2. Arm Endurance",{"type":1349,"attrs":1857},{"id":1838,"body":1858},[1859],{"url":1860,"_uid":1861,"image":1862,"component":1381,"copyright_details":1866},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1863,"alt":1864,"name":7,"focus":48,"title":1864,"filename":1865,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":737,"content":1868},[1869],{"text":1788,"type":741},{"type":747,"attrs":1871,"content":1872},{"level":785},[1873],{"text":1874,"type":741},"3. Cardiovascular Conditioning",{"type":1349,"attrs":1876},{"id":1838,"body":1877},[1878],{"url":1879,"_uid":1880,"image":1881,"component":1381,"copyright_details":1885},{"id":7,"url":7,"linktype":1376,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1882,"alt":1883,"name":7,"focus":48,"title":1883,"filename":1884,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":737,"content":1887},[1888],{"text":1889,"type":741},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":737,"content":1891},[1892],{"text":1893,"type":741},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":747,"attrs":1895,"content":1896},{"level":749},[1897],{"text":1898,"type":741},"Amp Up Your Training",{"type":737,"content":1900},[1901,1903,1910],{"text":1902,"type":741},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1904,"type":741,"marks":1905},"FightCamp Facebook Community",[1906],{"type":771,"attrs":1907},{"href":1908,"uuid":48,"anchor":48,"custom":1909,"target":775,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1911,"type":741}," and let me know.",{"type":747,"attrs":1913,"content":1914},{"level":749},[1915],{"text":1727,"type":741},{"type":737,"content":1917},[1918,1919,1924],{"text":1491,"type":741},{"text":1204,"type":741,"marks":1920},[1921],{"type":771,"attrs":1922},{"href":1229,"uuid":48,"anchor":48,"custom":1923,"target":775,"linktype":13},{},{"text":1232,"type":741},{"type":737,"content":1926},[1927],{"text":1928,"type":741},"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":1930,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1935,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1936,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1931,"component":118,"meta_info":1932,"meta_title":7,"block_image":1933,"cover_image":1934,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1939,"title":1794,"plugin":43,"description":1940},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1942,"alt":1769,"name":7,"focus":48,"title":1769,"filename":1943,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1522],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1953,"created_at":1954,"published_at":1955,"updated_at":1956,"id":1957,"uuid":1958,"content":1959,"slug":2165,"full_slug":2166,"sort_by_date":48,"position":2167,"tag_list":2168,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":2169,"first_published_at":1955,"release_id":48,"lang":60,"path":1287,"alternates":2170,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1960,"faqs":1961,"title":1953,"topic":1978,"author":1993,"content":1994,"category":2146,"schedule":2154,"component":1270,"meta_info":2155,"cover_image":2159,"description":2163,"contributors":2164},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1962,1966,1970,1974],{"_uid":1963,"answer":1964,"question":1965,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1967,"answer":1968,"question":1969,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1971,"answer":1972,"question":1973,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1975,"answer":1976,"question":1977,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1979,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1991,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1980,"component":39,"meta_info":1988,"block_image":1989,"cover_image":1990,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1982,"component":118,"meta_info":1983,"meta_title":7,"block_image":1984,"cover_image":1985,"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":734,"content":1995},[1996,2000,2014,2018,2023,2026,2031,2036,2040,2045,2049,2054,2058,2063,2067,2072,2086,2090,2094,2098,2102,2107,2111,2125,2129,2133,2143],{"type":737,"content":1997},[1998],{"text":1999,"type":741},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":737,"content":2001},[2002,2004,2012],{"text":2003,"type":741},"Running for boxers is a critical element of ",{"text":2005,"type":741,"marks":2006},"roadwork drills",[2007,2011],{"type":771,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"custom":2010,"target":775,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1594},{"text":2013,"type":741}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":737,"content":2015},[2016],{"text":2017,"type":741},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":747,"attrs":2019,"content":2020},{"level":749},[2021],{"text":2022,"type":741},"Is Running Good for Boxing?",{"type":737,"content":2024},[2025],{"text":1964,"type":741},{"type":747,"attrs":2027,"content":2028},{"level":749},[2029],{"text":2030,"type":741},"Benefits of Running for Boxers",{"type":747,"attrs":2032,"content":2033},{"level":785},[2034],{"text":2035,"type":741},"Builds Endurance & Stamina",{"type":737,"content":2037},[2038],{"text":2039,"type":741},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":747,"attrs":2041,"content":2042},{"level":785},[2043],{"text":2044,"type":741},"Improves Cardiovascular System",{"type":737,"content":2046},[2047],{"text":2048,"type":741},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":747,"attrs":2050,"content":2051},{"level":785},[2052],{"text":2053,"type":741},"Strengthens Lower Body",{"type":737,"content":2055},[2056],{"text":2057,"type":741},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":747,"attrs":2059,"content":2060},{"level":785},[2061],{"text":2062,"type":741},"Teaches Discipline",{"type":737,"content":2064},[2065],{"text":2066,"type":741},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":747,"attrs":2068,"content":2069},{"level":785},[2070],{"text":2071,"type":741},"Enhances Mental Clarity",{"type":737,"content":2073},[2074,2076,2084],{"text":2075,"type":741},"Much like boxing, running can be a form of ",{"text":2077,"type":741,"marks":2078},"meditative movement",[2079,2083],{"type":771,"attrs":2080},{"href":2081,"uuid":48,"anchor":48,"custom":2082,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1594},{"text":2085,"type":741}," that clears your head and focuses your mind.",{"type":747,"attrs":2087,"content":2088},{"level":749},[2089],{"text":1973,"type":741},{"type":737,"content":2091},[2092],{"text":2093,"type":741},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":737,"content":2095},[2096],{"text":2097,"type":741},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":737,"content":2099},[2100],{"text":2101,"type":741},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":747,"attrs":2103,"content":2104},{"level":749},[2105],{"text":2106,"type":741},"How Long Should I Be Running for Boxing?",{"type":737,"content":2108},[2109],{"text":2110,"type":741},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":737,"content":2112},[2113,2115,2123],{"text":2114,"type":741},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2116,"type":741,"marks":2117},"10 minutes of running",[2118,2122],{"type":771,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":775,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1594},{"text":2124,"type":741}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":737,"content":2126},[2127],{"text":2128,"type":741},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":747,"attrs":2130,"content":2131},{"level":749},[2132],{"text":1727,"type":741},{"type":737,"content":2134},[2135,2136,2142],{"text":1491,"type":741},{"text":1204,"type":741,"marks":2137},[2138,2141],{"type":771,"attrs":2139},{"href":1229,"uuid":48,"anchor":48,"custom":2140,"target":775,"linktype":13},{},{"type":1594},{"text":1738,"type":741},{"type":737,"content":2144},[2145],{"text":1501,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2148,"component":118,"meta_info":2149,"meta_title":7,"block_image":2150,"cover_image":2151,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2156,"title":2157,"plugin":43,"description":2158},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2160,"alt":2161,"name":7,"focus":7,"title":2161,"filename":2162,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1522],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2172,"created_at":2173,"published_at":2174,"updated_at":2175,"id":2176,"uuid":2177,"content":2178,"slug":2337,"full_slug":2338,"sort_by_date":48,"position":2339,"tag_list":2340,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":2341,"first_published_at":2342,"release_id":48,"lang":60,"path":1287,"alternates":2343,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2179,"faqs":2180,"title":2172,"topic":2197,"author":2212,"content":2213,"category":2319,"schedule":2327,"component":1270,"meta_info":2328,"cover_image":2332,"description":2335,"contributors":2336},"af46e437-bfbd-4a28-91a2-df5259454628",[2181,2185,2189,2193],{"_uid":2182,"answer":2183,"question":2184,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2186,"answer":2187,"question":2188,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2190,"answer":2191,"question":2192,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2194,"answer":2195,"question":2196,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2198,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2210,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2199,"component":39,"meta_info":2207,"block_image":2208,"cover_image":2209,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2201,"component":118,"meta_info":2202,"meta_title":7,"block_image":2203,"cover_image":2204,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":734,"content":2214},[2215,2228,2233,2237,2242,2246,2260,2265,2278,2283,2287,2299,2303,2307,2316],{"type":737,"content":2216},[2217,2219,2226],{"text":2218,"type":741},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2220,"type":741,"marks":2221},"Strength training",[2222],{"type":771,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2227,"type":741}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":747,"attrs":2229,"content":2230},{"level":749},[2231],{"text":2232,"type":741},"Why do Boxers Train Their Neck?",{"type":737,"content":2234},[2235],{"text":2236,"type":741},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":747,"attrs":2238,"content":2239},{"level":749},[2240],{"text":2241,"type":741},"How do Boxers Strength Train Their Neck?",{"type":737,"content":2243},[2244],{"text":2245,"type":741},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1084,"content":2247},[2248,2254],{"type":1087,"content":2249},[2250],{"type":737,"content":2251},[2252],{"text":2253,"type":741},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1087,"content":2255},[2256],{"type":737,"content":2257},[2258],{"text":2259,"type":741},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":747,"attrs":2261,"content":2262},{"level":749},[2263],{"text":2264,"type":741},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":737,"content":2266},[2267,2269,2276],{"text":2268,"type":741},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2270,"type":741,"marks":2271},"injury",[2272],{"type":771,"attrs":2273},{"href":2274,"uuid":48,"anchor":48,"custom":2275,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2277,"type":741}," occurring.",{"type":747,"attrs":2279,"content":2280},{"level":749},[2281],{"text":2282,"type":741},"How Often Should Boxers Train Their Neck?",{"type":737,"content":2284},[2285],{"text":2286,"type":741},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1349,"attrs":2288},{"id":2289,"body":2290},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2291],{"_uid":2292,"text":2293,"image":2294,"author":2298,"component":1457},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2295,"alt":2296,"name":7,"focus":7,"title":2296,"filename":2297,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash",{"type":737,"content":2300},[2301],{"text":2302,"type":741},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":747,"attrs":2304,"content":2305},{"level":749},[2306],{"text":1727,"type":741},{"type":737,"content":2308},[2309,2310,2315],{"text":1491,"type":741},{"text":1204,"type":741,"marks":2311},[2312],{"type":771,"attrs":2313},{"href":1229,"uuid":48,"anchor":48,"custom":2314,"target":775,"linktype":13},{},{"text":1738,"type":741},{"type":737,"content":2317},[2318],{"text":1928,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2321,"component":118,"meta_info":2322,"meta_title":7,"block_image":2323,"cover_image":2324,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2329,"title":2330,"plugin":43,"description":2331},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2333,"alt":2296,"name":7,"focus":7,"title":2296,"filename":2334,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1522],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2345,"created_at":2346,"published_at":2347,"updated_at":2348,"id":2349,"uuid":2350,"content":2351,"slug":2531,"full_slug":2532,"sort_by_date":48,"position":2533,"tag_list":2534,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":2535,"first_published_at":2347,"release_id":48,"lang":60,"path":1287,"alternates":2536,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2352,"faqs":2353,"title":2345,"topic":2358,"author":2212,"content":2373,"category":2512,"schedule":2520,"component":1270,"meta_info":2521,"cover_image":2525,"description":2529,"contributors":2530},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2354],{"_uid":2355,"answer":2356,"question":2357,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2359,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2371,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2360,"component":39,"meta_info":2368,"block_image":2369,"cover_image":2370,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2362,"component":118,"meta_info":2363,"meta_title":7,"block_image":2364,"cover_image":2365,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":2374},[2375,2379,2384,2389,2412,2417,2439,2444,2458,2463,2477,2482,2486,2491,2495,2499,2509],{"type":737,"content":2376},[2377],{"text":2378,"type":741},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":747,"attrs":2380,"content":2381},{"level":749},[2382],{"text":2383,"type":741},"5 Ways to Shake Up Your Cardio",{"type":747,"attrs":2385,"content":2386},{"level":785},[2387],{"text":2388,"type":741},"Swimming",{"type":737,"content":2390},[2391,2393,2400,2402,2410],{"text":2392,"type":741},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2394,"type":741,"marks":2395},"Flo Master’s",[2396,2399],{"type":771,"attrs":2397},{"href":1682,"uuid":48,"anchor":48,"custom":2398,"target":775,"linktype":13},{},{"type":1594},{"text":2401,"type":741}," favorite forms of ",{"text":2403,"type":741,"marks":2404},"active recovery",[2405,2409],{"type":771,"attrs":2406},{"href":2407,"uuid":48,"anchor":48,"custom":2408,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1594},{"text":2411,"type":741}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":747,"attrs":2413,"content":2414},{"level":785},[2415],{"text":2416,"type":741},"Tabata Bag Drills",{"type":737,"content":2418},[2419,2421,2429,2431,2437],{"text":2420,"type":741},"One great way to get your anaerobic endurance up is with ",{"text":2422,"type":741,"marks":2423},"Tabata",[2424,2428],{"type":771,"attrs":2425},{"href":2426,"uuid":48,"anchor":48,"custom":2427,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1594},{"text":2430,"type":741}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1650,"type":741,"marks":2432},[2433,2436],{"type":771,"attrs":2434},{"href":1654,"uuid":48,"anchor":48,"custom":2435,"target":775,"linktype":13},{},{"type":1594},{"text":2438,"type":741}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":747,"attrs":2440,"content":2441},{"level":785},[2442],{"text":2443,"type":741},"Footwork Heavy Sports",{"type":737,"content":2445},[2446,2448,2456],{"text":2447,"type":741},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2449,"type":741,"marks":2450},"dancing",[2451,2455],{"type":771,"attrs":2452},{"href":2453,"uuid":48,"anchor":48,"custom":2454,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1594},{"text":2457,"type":741}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":747,"attrs":2459,"content":2460},{"level":785},[2461],{"text":2462,"type":741},"Hiking",{"type":737,"content":2464},[2465,2467,2475],{"text":2466,"type":741},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2468,"type":741,"marks":2469},"healthy snacks",[2470,2474],{"type":771,"attrs":2471},{"href":2472,"uuid":48,"anchor":48,"custom":2473,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1594},{"text":2476,"type":741},"! ",{"type":747,"attrs":2478,"content":2479},{"level":785},[2480],{"text":2481,"type":741},"Shadowboxing Punchouts",{"type":737,"content":2483},[2484],{"text":2485,"type":741},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":747,"attrs":2487,"content":2488},{"level":749},[2489],{"text":2490,"type":741},"Shaking Up Your Cardio",{"type":737,"content":2492},[2493],{"text":2494,"type":741},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":747,"attrs":2496,"content":2497},{"level":749},[2498],{"text":1727,"type":741},{"type":737,"content":2500},[2501,2502,2508],{"text":1491,"type":741},{"text":1204,"type":741,"marks":2503},[2504,2507],{"type":771,"attrs":2505},{"href":1229,"uuid":48,"anchor":48,"custom":2506,"target":775,"linktype":13},{},{"type":1594},{"text":1738,"type":741},{"type":737,"content":2510},[2511],{"text":1501,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2514,"component":118,"meta_info":2515,"meta_title":7,"block_image":2516,"cover_image":2517,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2522,"title":2523,"plugin":43,"description":2524},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2526,"alt":2527,"name":7,"focus":7,"title":2527,"filename":2528,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1522],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1270,"created_at":2538,"published_at":2539,"updated_at":2540,"id":2541,"uuid":2542,"content":2543,"slug":1270,"full_slug":2564,"sort_by_date":48,"position":446,"tag_list":2565,"is_startpage":9,"parent_id":2566,"meta_data":48,"group_id":2567,"first_published_at":2568,"release_id":48,"lang":60,"path":7,"alternates":2569,"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":2544,"component":2545,"meta_info":2546,"custom_content_list":2548},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2547,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2549,2554,2559],{"_uid":2550,"label":2551,"value":2552,"dev_id":2553,"component":741},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2555,"label":2556,"value":2557,"dev_id":2558,"component":741},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2560,"label":2561,"value":2562,"dev_id":2563,"component":741},"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",[],1787353462962]