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Legs Almighty) for 7 days of lower body workouts. Build strong legs to power boxing punches & amplify your training.",{"id":1004,"alt":657,"name":7,"focus":48,"title":657,"filename":1005,"copyright":7,"fieldtype":50},4179530,"https://a.storyblok.com/f/115220/2400x990/100130d95d/7-day-intense-lower-body-workout-program.png",[],[],"7-day-intense-lower-body-workout-program","blogs/7-day-intense-lower-body-workout-program",-1160,[],60887917,"921abb08-a1a6-4337-b289-1264abbe2580","2021-03-06T03:29:00.000Z","training/{{story.slug}}",[],["Reactive",1018],[1019,1441,1730,1959,2142,2338],{"name":1020,"created_at":1021,"published_at":1022,"updated_at":1023,"id":1024,"uuid":1025,"content":1026,"slug":1434,"full_slug":1435,"sort_by_date":48,"position":1436,"tag_list":1437,"is_startpage":9,"parent_id":1012,"meta_data":48,"group_id":1439,"first_published_at":1022,"release_id":48,"lang":60,"path":1015,"alternates":1440,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1027,"faqs":1028,"title":1020,"topic":1037,"author":1052,"content":1053,"category":1415,"schedule":1423,"component":999,"meta_info":1424,"cover_image":1428,"description":1432,"contributors":1433},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1029,1033],{"_uid":1030,"answer":1031,"question":1032,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1034,"answer":1035,"question":1036,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1038,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1050,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1039,"component":39,"meta_info":1047,"block_image":1048,"cover_image":1049,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1040,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1045,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1041,"component":118,"meta_info":1042,"meta_title":7,"block_image":1043,"cover_image":1044,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":735,"content":1054},[1055,1060,1075,1089,1094,1098,1104,1108,1146,1150,1155,1159,1163,1168,1172,1177,1191,1195,1215,1220,1224,1228,1286,1291,1295,1299,1325,1339,1344,1348,1352,1379,1383,1388,1392,1397,1411],{"type":762,"attrs":1056,"content":1057},{"level":764},[1058],{"text":1059,"type":742},"How to Stay Motivated to Work Out",{"type":738,"content":1061},[1062,1064,1073],{"text":1063,"type":742},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1065,"type":742,"marks":1066},"New Year’s Resolutions",[1067,1071],{"type":856,"attrs":1068},{"href":1069,"uuid":48,"anchor":48,"custom":1070,"target":859,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1072},"underline",{"text":1074,"type":742},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":738,"content":1076},[1077,1079,1087],{"text":1078,"type":742},"But what happens if you're looking for motivation to work out in the ",{"text":1080,"type":742,"marks":1081},"middle of summer",[1082,1086],{"type":856,"attrs":1083},{"href":1084,"uuid":48,"anchor":48,"custom":1085,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1072},{"text":1088,"type":742}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":762,"attrs":1090,"content":1091},{"level":764},[1092],{"text":1093,"type":742},"Motivation vs. Determination",{"type":738,"content":1095},[1096],{"text":1097,"type":742},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":762,"attrs":1099,"content":1101},{"level":1100},3,[1102],{"text":1103,"type":742},"Motivation",{"type":738,"content":1105},[1106],{"text":1107,"type":742},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":769,"content":1109},[1110,1116,1122,1128,1134,1140],{"type":772,"content":1111},[1112],{"type":738,"content":1113},[1114],{"text":1115,"type":742},"Movies",{"type":772,"content":1117},[1118],{"type":738,"content":1119},[1120],{"text":1121,"type":742},"Books",{"type":772,"content":1123},[1124],{"type":738,"content":1125},[1126],{"text":1127,"type":742},"Quotes",{"type":772,"content":1129},[1130],{"type":738,"content":1131},[1132],{"text":1133,"type":742},"Speeches",{"type":772,"content":1135},[1136],{"type":738,"content":1137},[1138],{"text":1139,"type":742},"Social media posts",{"type":772,"content":1141},[1142],{"type":738,"content":1143},[1144],{"text":1145,"type":742},"Success stories",{"type":738,"content":1147},[1148],{"text":1149,"type":742},"These are things that essentially make you want to start something, like a workout.",{"type":762,"attrs":1151,"content":1152},{"level":1100},[1153],{"text":1154,"type":742},"Determination",{"type":738,"content":1156},[1157],{"text":1158,"type":742},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":738,"content":1160},[1161],{"text":1162,"type":742},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":762,"attrs":1164,"content":1165},{"level":764},[1166],{"text":1167,"type":742},"Finding That Drive",{"type":738,"content":1169},[1170],{"text":1171,"type":742},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":762,"attrs":1173,"content":1174},{"level":1100},[1175],{"text":1176,"type":742},"Working Out at Home",{"type":738,"content":1178},[1179,1181,1189],{"text":1180,"type":742},"The wonderful thing about ",{"text":1182,"type":742,"marks":1183},"working out from home",[1184,1188],{"type":856,"attrs":1185},{"href":1186,"uuid":48,"anchor":48,"custom":1187,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1072},{"text":1190,"type":742}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":738,"content":1192},[1193],{"text":1194,"type":742},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":769,"content":1196},[1197,1203,1209],{"type":772,"content":1198},[1199],{"type":738,"content":1200},[1201],{"text":1202,"type":742},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":772,"content":1204},[1205],{"type":738,"content":1206},[1207],{"text":1208,"type":742},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":772,"content":1210},[1211],{"type":738,"content":1212},[1213],{"text":1214,"type":742},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":762,"attrs":1216,"content":1217},{"level":1100},[1218],{"text":1219,"type":742},"Staying Committed to Exercising Daily",{"type":738,"content":1221},[1222],{"text":1223,"type":742},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":738,"content":1225},[1226],{"text":1227,"type":742},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":769,"content":1229},[1230,1236,1242,1248,1260,1274],{"type":772,"content":1231},[1232],{"type":738,"content":1233},[1234],{"text":1235,"type":742},"Outdoor walks/hikes in nature",{"type":772,"content":1237},[1238],{"type":738,"content":1239},[1240],{"text":1241,"type":742},"Easy pace swims",{"type":772,"content":1243},[1244],{"type":738,"content":1245},[1246],{"text":1247,"type":742},"Sauna sessions",{"type":772,"content":1249},[1250],{"type":738,"content":1251},[1252],{"text":1253,"type":742,"marks":1254},"Low-intensity yoga",[1255,1259],{"type":856,"attrs":1256},{"href":1257,"uuid":48,"anchor":48,"custom":1258,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1072},{"type":772,"content":1261},[1262],{"type":738,"content":1263},[1264,1272],{"text":1265,"type":742,"marks":1266},"Mobility work",[1267,1271],{"type":856,"attrs":1268},{"href":1269,"uuid":48,"anchor":48,"custom":1270,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1072},{"text":1273,"type":742}," ",{"type":772,"content":1275},[1276],{"type":738,"content":1277},[1278],{"text":1279,"type":742,"marks":1280},"Stretching",[1281,1285],{"type":856,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1072},{"type":762,"attrs":1287,"content":1288},{"level":1100},[1289],{"text":1290,"type":742},"Morning Workouts Before Starting the Day",{"type":738,"content":1292},[1293],{"text":1294,"type":742},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":738,"content":1296},[1297],{"text":1298,"type":742},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":769,"content":1300},[1301,1307,1313,1319],{"type":772,"content":1302},[1303],{"type":738,"content":1304},[1305],{"text":1306,"type":742},"Turning off electronics the last hour",{"type":772,"content":1308},[1309],{"type":738,"content":1310},[1311],{"text":1312,"type":742},"Sleeping in a blacked-out environment",{"type":772,"content":1314},[1315],{"type":738,"content":1316},[1317],{"text":1318,"type":742},"Getting to bed at the same time each night",{"type":772,"content":1320},[1321],{"type":738,"content":1322},[1323],{"text":1324,"type":742},"Set out your workout clothes the night before",{"type":738,"content":1326},[1327,1329,1337],{"text":1328,"type":742},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1330,"type":742,"marks":1331},"H.I.I.T. session",[1332,1336],{"type":856,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"custom":1335,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1072},{"text":1338,"type":742},".",{"type":762,"attrs":1340,"content":1341},{"level":1100},[1342],{"text":1343,"type":742},"End-of-Day Workouts",{"type":738,"content":1345},[1346],{"text":1347,"type":742},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":738,"content":1349},[1350],{"text":1351,"type":742},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":769,"content":1353},[1354,1367,1373],{"type":772,"content":1355},[1356],{"type":738,"content":1357},[1358,1360,1365],{"text":1359,"type":742},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1361,"type":742,"marks":1362},"“why” ",[1363],{"type":1364},"italic",{"text":1366,"type":742},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":772,"content":1368},[1369],{"type":738,"content":1370},[1371],{"text":1372,"type":742},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":772,"content":1374},[1375],{"type":738,"content":1376},[1377],{"text":1378,"type":742},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":738,"content":1380},[1381],{"text":1382,"type":742},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":762,"attrs":1384,"content":1385},{"level":764},[1386],{"text":1387,"type":742},"Plan Then Execute",{"type":738,"content":1389},[1390],{"text":1391,"type":742},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":762,"attrs":1393,"content":1394},{"level":764},[1395],{"text":1396,"type":742},"Train Like a Fighter",{"type":738,"content":1398},[1399,1401,1409],{"text":1400,"type":742},"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":1402,"type":742,"marks":1403},"FightCamp",[1404,1408],{"type":856,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"custom":1407,"target":859,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1072},{"text":1410,"type":742}," 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":738,"content":1412},[1413],{"text":1414,"type":742},"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":1416,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1421,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1417,"component":118,"meta_info":1418,"meta_title":7,"block_image":1419,"cover_image":1420,"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":1425,"title":1426,"plugin":43,"description":1427},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1429,"alt":1430,"name":7,"focus":7,"title":1430,"filename":1431,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1438],"featured","27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1442,"created_at":1443,"published_at":1444,"updated_at":1445,"id":1446,"uuid":1447,"content":1448,"slug":1723,"full_slug":1724,"sort_by_date":48,"position":1725,"tag_list":1726,"is_startpage":9,"parent_id":1012,"meta_data":48,"group_id":1727,"first_published_at":1728,"release_id":48,"lang":60,"path":1015,"alternates":1729,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1449,"faqs":1450,"title":1463,"topic":1464,"author":1479,"content":1480,"category":1704,"schedule":1712,"component":999,"meta_info":1713,"cover_image":1717,"description":1721,"contributors":1722},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1451,1455,1459],{"_uid":1452,"answer":1453,"question":1454,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1456,"answer":1457,"question":1458,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1460,"answer":1461,"question":1462,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1465,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1477,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1466,"component":39,"meta_info":1474,"block_image":1475,"cover_image":1476,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1467,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1468,"component":118,"meta_info":1469,"meta_title":7,"block_image":1470,"cover_image":1471,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1481},[1482,1486,1491,1504,1518,1523,1543,1547,1552,1569,1573,1593,1597,1602,1617,1621,1626,1650,1655,1669,1673,1687,1691,1701],{"type":738,"content":1483},[1484],{"text":1485,"type":742},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":762,"attrs":1487,"content":1488},{"level":764},[1489],{"text":1490,"type":742},"Floyd “Money” Mayweather Jr.",{"type":750,"attrs":1492},{"id":1493,"body":1494},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1495],{"url":1496,"_uid":1498,"image":1499,"component":760,"copyright_details":1503},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1500,"alt":1501,"name":7,"focus":7,"title":1501,"filename":1502,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":738,"content":1505},[1506,1508,1516],{"text":1507,"type":742},"Regarded as the best technical boxer of this age, ",{"text":1509,"type":742,"marks":1510},"Floyd Mayweather Jr.",[1511,1515],{"type":856,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"custom":1514,"target":859,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1072},{"text":1517,"type":742}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":762,"attrs":1519,"content":1520},{"level":1100},[1521],{"text":1522,"type":742},"The Philly Shell",{"type":769,"content":1524},[1525,1531,1537],{"type":772,"content":1526},[1527],{"type":738,"content":1528},[1529],{"text":1530,"type":742},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":772,"content":1532},[1533],{"type":738,"content":1534},[1535],{"text":1536,"type":742},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":772,"content":1538},[1539],{"type":738,"content":1540},[1541],{"text":1542,"type":742},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":738,"content":1544},[1545],{"text":1546,"type":742},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":762,"attrs":1548,"content":1549},{"level":764},[1550],{"text":1551,"type":742},"Pernell “Sweet Pea” Whitaker",{"type":750,"attrs":1553},{"id":1493,"body":1554},[1555],{"url":1556,"_uid":1557,"image":1558,"component":760,"copyright_details":1562},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1559,"alt":1560,"name":7,"focus":7,"title":1560,"filename":1561,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1563],{"_uid":1564,"link":1565,"title":1567,"component":1568},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1566,"target":859,"linktype":13,"fieldtype":14,"cached_url":1566},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":738,"content":1570},[1571],{"text":1572,"type":742},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":769,"content":1574},[1575,1581,1587],{"type":772,"content":1576},[1577],{"type":738,"content":1578},[1579],{"text":1580,"type":742},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":772,"content":1582},[1583],{"type":738,"content":1584},[1585],{"text":1586,"type":742},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":772,"content":1588},[1589],{"type":738,"content":1590},[1591],{"text":1592,"type":742},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":738,"content":1594},[1595],{"text":1596,"type":742},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":762,"attrs":1598,"content":1599},{"level":764},[1600],{"text":1601,"type":742},"Muhammad Ali",{"type":750,"attrs":1603},{"id":1493,"body":1604},[1605],{"url":1606,"_uid":1607,"image":1608,"component":760,"copyright_details":1611},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1609,"alt":1501,"name":7,"focus":7,"title":1501,"filename":1610,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1612],{"_uid":1613,"link":1614,"title":1616,"component":1568},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1615,"target":859,"linktype":13,"fieldtype":14,"cached_url":1615},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":738,"content":1618},[1619],{"text":1620,"type":742},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":762,"attrs":1622,"content":1623},{"level":1100},[1624],{"text":1625,"type":742},"The Ali Shuffle",{"type":769,"content":1627},[1628,1644],{"type":772,"content":1629},[1630],{"type":738,"content":1631},[1632,1634,1642],{"text":1633,"type":742},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1635,"type":742,"marks":1636},"To do the Ali Shuffle",[1637,1641],{"type":856,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"custom":1640,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1072},{"text":1643,"type":742},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":772,"content":1645},[1646],{"type":738,"content":1647},[1648],{"text":1649,"type":742},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":762,"attrs":1651,"content":1652},{"level":1100},[1653],{"text":1654,"type":742},"The Rope a Dope",{"type":769,"content":1656},[1657,1663],{"type":772,"content":1658},[1659],{"type":738,"content":1660},[1661],{"text":1662,"type":742},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":772,"content":1664},[1665],{"type":738,"content":1666},[1667],{"text":1668,"type":742},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":738,"content":1670},[1671],{"text":1672,"type":742},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":738,"content":1674},[1675,1677,1685],{"text":1676,"type":742},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1678,"type":742,"marks":1679},"FightCamp Community",[1680,1684],{"type":856,"attrs":1681},{"href":1682,"uuid":48,"anchor":48,"custom":1683,"target":859,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1072},{"text":1686,"type":742},"!",{"type":762,"attrs":1688,"content":1689},{"level":764},[1690],{"text":1396,"type":742},{"type":738,"content":1692},[1693,1694,1700],{"text":1400,"type":742},{"text":1402,"type":742,"marks":1695},[1696,1699],{"type":856,"attrs":1697},{"href":1406,"uuid":48,"anchor":48,"custom":1698,"target":859,"linktype":13},{},{"type":1072},{"text":1410,"type":742},{"type":738,"content":1702},[1703],{"text":1414,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1705,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1710,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1706,"component":118,"meta_info":1707,"meta_title":7,"block_image":1708,"cover_image":1709,"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":1714,"title":1715,"plugin":43,"description":1716},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1718,"alt":1719,"name":7,"focus":7,"title":1719,"filename":1720,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1438],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1731,"created_at":1732,"published_at":1733,"updated_at":1734,"id":1735,"uuid":1736,"content":1737,"slug":1952,"full_slug":1953,"sort_by_date":48,"position":1954,"tag_list":1955,"is_startpage":9,"parent_id":1012,"meta_data":48,"group_id":1956,"first_published_at":1957,"release_id":48,"lang":60,"path":1015,"alternates":1958,"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":1738,"faqs":1739,"title":1731,"topic":1756,"author":1771,"content":1772,"category":1936,"schedule":1944,"component":999,"meta_info":1945,"cover_image":1948,"description":1947,"contributors":1951},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1740,1744,1748,1752],{"_uid":1741,"answer":1742,"question":1743,"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":1745,"answer":1746,"question":1747,"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":1749,"answer":1750,"question":1751,"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":1753,"answer":1754,"question":1755,"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":1757,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1769,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1758,"component":39,"meta_info":1766,"block_image":1767,"cover_image":1768,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1759,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1760,"component":118,"meta_info":1761,"meta_title":7,"block_image":1762,"cover_image":1763,"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":735,"content":1773},[1774,1787,1800,1805,1809,1819,1823,1828,1832,1836,1842,1852,1865,1870,1881,1884,1894,1895,1900,1913,1924,1933],{"type":738,"content":1775},[1776,1778,1785],{"text":1777,"type":742},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1779,"type":742,"marks":1780},"Aaron Swenson",[1781],{"type":856,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"custom":1784,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1786,"type":742}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":750,"attrs":1788},{"id":1789,"body":1790},"0a18151c-90cf-40c6-926a-b258a15847a9",[1791],{"_uid":1792,"link":1793,"image":1795,"title":1797,"component":1799},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1794,"linktype":13,"fieldtype":14,"cached_url":1794},"https://youtu.be/oMc52QTWo1A",{"id":1796,"alt":1797,"name":7,"focus":48,"title":1797,"filename":1798,"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":762,"attrs":1801,"content":1802},{"level":764},[1803],{"text":1804,"type":742},"The Rebellious Age",{"type":738,"content":1806},[1807],{"text":1808,"type":742},"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":750,"attrs":1810},{"id":1789,"body":1811},[1812],{"url":1813,"_uid":1814,"image":1815,"component":760,"copyright_details":1818},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1816,"alt":1779,"name":7,"focus":48,"title":1779,"filename":1817,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":738,"content":1820},[1821],{"text":1822,"type":742},"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":762,"attrs":1824,"content":1825},{"level":764},[1826],{"text":1827,"type":742},"It’s Time To Spar",{"type":738,"content":1829},[1830],{"text":1831,"type":742},"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":738,"content":1833},[1834],{"text":1835,"type":742},"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":762,"attrs":1837,"content":1838},{"level":764},[1839,1841],{"text":1840,"type":742},"Humbling Experience and A New Life Path",{"type":748},{"type":750,"attrs":1843},{"id":1789,"body":1844},[1845],{"url":1846,"_uid":1847,"image":1848,"component":760,"copyright_details":1851},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1849,"alt":1779,"name":7,"focus":48,"title":1779,"filename":1850,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":738,"content":1853},[1854,1856,1863],{"text":1855,"type":742},"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":1857,"type":742,"marks":1858},"body shot",[1859],{"type":856,"attrs":1860},{"href":1861,"uuid":48,"anchor":48,"custom":1862,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1864,"type":742}," 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":762,"attrs":1866,"content":1867},{"level":764},[1868,1869],{"text":1755,"type":742},{"type":748},{"type":750,"attrs":1871},{"id":1789,"body":1872},[1873],{"url":1874,"_uid":1875,"image":1876,"component":760,"copyright_details":1880},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1877,"alt":1878,"name":7,"focus":48,"title":1878,"filename":1879,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":738,"content":1882},[1883],{"text":1754,"type":742},{"type":750,"attrs":1885},{"id":1886,"body":1887},"ce079800-7842-415f-8625-1c76bcc86c9f",[1888],{"_uid":1889,"text":1890,"image":1891,"author":1892,"component":1893},"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":738},{"type":762,"attrs":1896,"content":1897},{"level":764},[1898],{"text":1899,"type":742},"Inspirational FightCamp Trainers",{"type":738,"content":1901},[1902,1904,1911],{"text":1903,"type":742},"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":1905,"type":742,"marks":1906},"FightCamp Trainers",[1907],{"type":856,"attrs":1908},{"href":1909,"uuid":48,"anchor":48,"custom":1910,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1912,"type":742}," have you covered.",{"type":750,"attrs":1914},{"id":1789,"body":1915},[1916],{"url":1917,"_uid":1918,"image":1919,"component":760,"copyright_details":1923},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1920,"alt":1921,"name":7,"focus":48,"title":1921,"filename":1922,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":738,"content":1925},[1926,1927,1932],{"text":1400,"type":742},{"text":1402,"type":742,"marks":1928},[1929],{"type":856,"attrs":1930},{"href":1406,"uuid":48,"anchor":48,"custom":1931,"target":859,"linktype":13},{},{"text":1410,"type":742},{"type":738,"content":1934},[1935],{"text":1414,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1937,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1938,"component":118,"meta_info":1939,"meta_title":7,"block_image":1940,"cover_image":1941,"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":1946,"title":1731,"plugin":43,"description":1947},"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":1949,"alt":1731,"name":7,"focus":48,"title":1731,"filename":1950,"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,[1438],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1960,"created_at":1961,"published_at":1962,"updated_at":1963,"id":1964,"uuid":1965,"content":1966,"slug":2135,"full_slug":2136,"sort_by_date":48,"position":2137,"tag_list":2138,"is_startpage":9,"parent_id":1012,"meta_data":48,"group_id":2139,"first_published_at":2140,"release_id":48,"lang":60,"path":1015,"alternates":2141,"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":1967,"faqs":1968,"title":1985,"topic":1986,"author":716,"content":2001,"category":2119,"schedule":2127,"component":999,"meta_info":2128,"cover_image":2131,"description":2130,"contributors":2134},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1969,1973,1977,1981],{"_uid":1970,"answer":1971,"question":1972,"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":1974,"answer":1975,"question":1976,"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":1978,"answer":1979,"question":1980,"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":1982,"answer":1983,"question":1984,"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":1987,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1999,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2000,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1988,"component":39,"meta_info":1996,"block_image":1997,"cover_image":1998,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1989,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1990,"component":118,"meta_info":1991,"meta_title":7,"block_image":1992,"cover_image":1993,"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":735,"content":2002},[2003,2016,2021,2026,2038,2041,2046,2057,2060,2065,2076,2080,2084,2089,2102,2106,2115],{"type":738,"content":2004},[2005,2007,2014],{"text":2006,"type":742},"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":2008,"type":742,"marks":2009},"shadowboxing",[2010],{"type":856,"attrs":2011},{"href":2012,"uuid":48,"anchor":48,"custom":2013,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2015,"type":742}," 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":762,"attrs":2017,"content":2018},{"level":764},[2019],{"text":2020,"type":742},"Why You Should Practice Shadowboxing With Hand Weights",{"type":762,"attrs":2022,"content":2023},{"level":1100},[2024],{"text":2025,"type":742},"1. Speed",{"type":750,"attrs":2027},{"id":2028,"body":2029},"58589914-3cf9-454d-8369-7218c807f59a",[2030],{"url":2031,"_uid":2032,"image":2033,"component":760,"copyright_details":2037},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2034,"alt":2035,"name":7,"focus":48,"title":2035,"filename":2036,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":738,"content":2039},[2040],{"text":1975,"type":742},{"type":762,"attrs":2042,"content":2043},{"level":1100},[2044],{"text":2045,"type":742},"2. Arm Endurance",{"type":750,"attrs":2047},{"id":2028,"body":2048},[2049],{"url":2050,"_uid":2051,"image":2052,"component":760,"copyright_details":2056},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2053,"alt":2054,"name":7,"focus":48,"title":2054,"filename":2055,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":738,"content":2058},[2059],{"text":1979,"type":742},{"type":762,"attrs":2061,"content":2062},{"level":1100},[2063],{"text":2064,"type":742},"3. Cardiovascular Conditioning",{"type":750,"attrs":2066},{"id":2028,"body":2067},[2068],{"url":2069,"_uid":2070,"image":2071,"component":760,"copyright_details":2075},{"id":7,"url":7,"linktype":1497,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2072,"alt":2073,"name":7,"focus":48,"title":2073,"filename":2074,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":738,"content":2077},[2078],{"text":2079,"type":742},"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":738,"content":2081},[2082],{"text":2083,"type":742},"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":762,"attrs":2085,"content":2086},{"level":764},[2087],{"text":2088,"type":742},"Amp Up Your Training",{"type":738,"content":2090},[2091,2093,2100],{"text":2092,"type":742},"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":2094,"type":742,"marks":2095},"FightCamp Facebook Community",[2096],{"type":856,"attrs":2097},{"href":2098,"uuid":48,"anchor":48,"custom":2099,"target":859,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2101,"type":742}," and let me know.",{"type":762,"attrs":2103,"content":2104},{"level":764},[2105],{"text":1396,"type":742},{"type":738,"content":2107},[2108,2109,2114],{"text":1400,"type":742},{"text":1402,"type":742,"marks":2110},[2111],{"type":856,"attrs":2112},{"href":1406,"uuid":48,"anchor":48,"custom":2113,"target":859,"linktype":13},{},{"text":1410,"type":742},{"type":738,"content":2116},[2117],{"text":2118,"type":742},"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":2120,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2125,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2126,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2121,"component":118,"meta_info":2122,"meta_title":7,"block_image":2123,"cover_image":2124,"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":2129,"title":1985,"plugin":43,"description":2130},"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":2132,"alt":1960,"name":7,"focus":48,"title":1960,"filename":2133,"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,[1438],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2143,"created_at":2144,"published_at":2145,"updated_at":2146,"id":2147,"uuid":2148,"content":2149,"slug":2332,"full_slug":2333,"sort_by_date":48,"position":2334,"tag_list":2335,"is_startpage":9,"parent_id":1012,"meta_data":48,"group_id":2336,"first_published_at":2145,"release_id":48,"lang":60,"path":1015,"alternates":2337,"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":2150,"faqs":2151,"title":2143,"topic":2156,"author":1479,"content":2171,"category":2313,"schedule":2321,"component":999,"meta_info":2322,"cover_image":2326,"description":2330,"contributors":2331},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2152],{"_uid":2153,"answer":2154,"question":2155,"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":2157,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2169,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2170,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2158,"component":39,"meta_info":2166,"block_image":2167,"cover_image":2168,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2159,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2164,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2165,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2160,"component":118,"meta_info":2161,"meta_title":7,"block_image":2162,"cover_image":2163,"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":735,"content":2172},[2173,2177,2182,2187,2211,2216,2239,2244,2258,2263,2277,2282,2286,2291,2295,2299,2310],{"type":738,"content":2174},[2175],{"text":2176,"type":742},"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":762,"attrs":2178,"content":2179},{"level":764},[2180],{"text":2181,"type":742},"5 Ways to Shake Up Your Cardio",{"type":762,"attrs":2183,"content":2184},{"level":1100},[2185],{"text":2186,"type":742},"Swimming",{"type":738,"content":2188},[2189,2191,2199,2201,2209],{"text":2190,"type":742},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2192,"type":742,"marks":2193},"Flo Master’s",[2194,2198],{"type":856,"attrs":2195},{"href":2196,"uuid":48,"anchor":48,"custom":2197,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1072},{"text":2200,"type":742}," favorite forms of ",{"text":2202,"type":742,"marks":2203},"active recovery",[2204,2208],{"type":856,"attrs":2205},{"href":2206,"uuid":48,"anchor":48,"custom":2207,"target":859,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1072},{"text":2210,"type":742}," 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":762,"attrs":2212,"content":2213},{"level":1100},[2214],{"text":2215,"type":742},"Tabata Bag Drills",{"type":738,"content":2217},[2218,2220,2228,2230,2237],{"text":2219,"type":742},"One great way to get your anaerobic endurance up is with ",{"text":2221,"type":742,"marks":2222},"Tabata",[2223,2227],{"type":856,"attrs":2224},{"href":2225,"uuid":48,"anchor":48,"custom":2226,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1072},{"text":2229,"type":742}," 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":954,"type":742,"marks":2231},[2232,2236],{"type":856,"attrs":2233},{"href":2234,"uuid":48,"anchor":48,"custom":2235,"target":859,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1072},{"text":2238,"type":742}," 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":762,"attrs":2240,"content":2241},{"level":1100},[2242],{"text":2243,"type":742},"Footwork Heavy Sports",{"type":738,"content":2245},[2246,2248,2256],{"text":2247,"type":742},"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":2249,"type":742,"marks":2250},"dancing",[2251,2255],{"type":856,"attrs":2252},{"href":2253,"uuid":48,"anchor":48,"custom":2254,"target":859,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1072},{"text":2257,"type":742}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":762,"attrs":2259,"content":2260},{"level":1100},[2261],{"text":2262,"type":742},"Hiking",{"type":738,"content":2264},[2265,2267,2275],{"text":2266,"type":742},"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":2268,"type":742,"marks":2269},"healthy snacks",[2270,2274],{"type":856,"attrs":2271},{"href":2272,"uuid":48,"anchor":48,"custom":2273,"target":859,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1072},{"text":2276,"type":742},"! ",{"type":762,"attrs":2278,"content":2279},{"level":1100},[2280],{"text":2281,"type":742},"Shadowboxing Punchouts",{"type":738,"content":2283},[2284],{"text":2285,"type":742},"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":762,"attrs":2287,"content":2288},{"level":764},[2289],{"text":2290,"type":742},"Shaking Up Your Cardio",{"type":738,"content":2292},[2293],{"text":2294,"type":742},"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":762,"attrs":2296,"content":2297},{"level":764},[2298],{"text":1396,"type":742},{"type":738,"content":2300},[2301,2302,2308],{"text":1400,"type":742},{"text":1402,"type":742,"marks":2303},[2304,2307],{"type":856,"attrs":2305},{"href":1406,"uuid":48,"anchor":48,"custom":2306,"target":859,"linktype":13},{},{"type":1072},{"text":2309,"type":742}," 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":738,"content":2311},[2312],{"text":1414,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2314,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2319,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2315,"component":118,"meta_info":2316,"meta_title":7,"block_image":2317,"cover_image":2318,"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":2323,"title":2324,"plugin":43,"description":2325},"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":2327,"alt":2328,"name":7,"focus":7,"title":2328,"filename":2329,"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,[1438],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2339,"created_at":2340,"published_at":2341,"updated_at":2342,"id":2343,"uuid":2344,"content":2345,"slug":2565,"full_slug":2566,"sort_by_date":48,"position":2567,"tag_list":2568,"is_startpage":9,"parent_id":1012,"meta_data":48,"group_id":2569,"first_published_at":2570,"release_id":48,"lang":60,"path":1015,"alternates":2571,"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":2346,"faqs":2347,"title":2339,"topic":2360,"author":2375,"content":2376,"category":2546,"schedule":2554,"component":999,"meta_info":2555,"cover_image":2559,"description":2563,"contributors":2564},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2348,2352,2356],{"_uid":2349,"answer":2350,"question":2351,"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":2353,"answer":2354,"question":2355,"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":2357,"answer":2358,"question":2359,"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":2361,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2373,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2362,"component":39,"meta_info":2370,"block_image":2371,"cover_image":2372,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2363,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2368,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2369,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2364,"component":118,"meta_info":2365,"meta_title":7,"block_image":2366,"cover_image":2367,"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":735,"content":2377},[2378,2382,2386,2390,2394,2408,2454,2466,2471,2493,2525,2529,2533,2543],{"type":762,"attrs":2379,"content":2380},{"level":764},[2381],{"text":2351,"type":742},{"type":738,"content":2383},[2384],{"text":2385,"type":742},"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":738,"content":2387},[2388],{"text":2389,"type":742},"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":762,"attrs":2391,"content":2392},{"level":764},[2393],{"text":2355,"type":742},{"type":738,"content":2395},[2396,2398,2406],{"text":2397,"type":742},"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":2399,"type":742,"marks":2400},"National Academy of Sports Medicine",[2401,2405],{"type":856,"attrs":2402},{"href":2403,"uuid":48,"anchor":48,"custom":2404,"target":859,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1072},{"text":2407,"type":742}," has a few exercise-related symptoms of overtraining:",{"type":962,"attrs":2409,"content":2411},{"order":2410},{"order":964},[2412,2418,2424,2430,2436,2442,2448],{"type":772,"content":2413},[2414],{"type":738,"content":2415},[2416],{"text":2417,"type":742},"A plateau or decline in workout performance or progress",{"type":772,"content":2419},[2420],{"type":738,"content":2421},[2422],{"text":2423,"type":742},"A perception of increased exertion during “normal” or “easy” workouts",{"type":772,"content":2425},[2426],{"type":738,"content":2427},[2428],{"text":2429,"type":742},"Excessive sweating or overheating",{"type":772,"content":2431},[2432],{"type":738,"content":2433},[2434],{"text":2435,"type":742},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":772,"content":2437},[2438],{"type":738,"content":2439},[2440],{"text":2441,"type":742},"A lack of feeling “refreshed” after regular rest and recovery",{"type":772,"content":2443},[2444],{"type":738,"content":2445},[2446],{"text":2447,"type":742},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":772,"content":2449},[2450],{"type":738,"content":2451},[2452],{"text":2453,"type":742},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":738,"content":2455},[2456,2458,2464],{"text":2457,"type":742},"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":954,"type":742,"marks":2459},[2460,2463],{"type":856,"attrs":2461},{"href":2234,"uuid":48,"anchor":48,"custom":2462,"target":859,"linktype":13},{},{"type":1072},{"text":2465,"type":742}," 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":762,"attrs":2467,"content":2468},{"level":764},[2469],{"text":2470,"type":742},"A Day of Rest",{"type":738,"content":2472},[2473,2475,2482,2484,2491],{"text":2474,"type":742},"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":2476,"type":742,"marks":2477},"Aaron",[2478,2481],{"type":856,"attrs":2479},{"href":1783,"uuid":48,"anchor":48,"custom":2480,"target":859,"linktype":13},{},{"type":1072},{"text":2483,"type":742}," and ",{"text":2485,"type":742,"marks":2486},"Flo",[2487,2490],{"type":856,"attrs":2488},{"href":2196,"uuid":48,"anchor":48,"custom":2489,"target":859,"linktype":13},{},{"type":1072},{"text":2492,"type":742},"), 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":738,"content":2494},[2495,2497,2505,2507,2513,2515,2523],{"text":2496,"type":742},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2498,"type":742,"marks":2499},"researchers",[2500,2504],{"type":856,"attrs":2501},{"href":2502,"uuid":48,"anchor":48,"custom":2503,"target":859,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1072},{"text":2506,"type":742}," 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":1905,"type":742,"marks":2508},[2509,2512],{"type":856,"attrs":2510},{"href":1909,"uuid":48,"anchor":48,"custom":2511,"target":859,"linktype":13},{},{"type":1072},{"text":2514,"type":742}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2516,"type":742,"marks":2517},"neurological connections",[2518,2522],{"type":856,"attrs":2519},{"href":2520,"uuid":48,"anchor":48,"custom":2521,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1072},{"text":2524,"type":742},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":738,"content":2526},[2527],{"text":2528,"type":742},"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":762,"attrs":2530,"content":2531},{"level":764},[2532],{"text":1396,"type":742},{"type":738,"content":2534},[2535,2536,2542],{"text":1400,"type":742},{"text":1402,"type":742,"marks":2537},[2538,2541],{"type":856,"attrs":2539},{"href":1406,"uuid":48,"anchor":48,"custom":2540,"target":859,"linktype":13},{},{"type":1072},{"text":2309,"type":742},{"type":738,"content":2544},[2545],{"text":1414,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2547,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2552,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2553,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2548,"component":118,"meta_info":2549,"meta_title":7,"block_image":2550,"cover_image":2551,"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":2556,"title":2557,"plugin":43,"description":2558},"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":2560,"alt":2561,"name":7,"focus":7,"title":2561,"filename":2562,"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,[1438],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":999,"created_at":2573,"published_at":2574,"updated_at":2575,"id":2576,"uuid":2577,"content":2578,"slug":999,"full_slug":2599,"sort_by_date":48,"position":446,"tag_list":2600,"is_startpage":9,"parent_id":2601,"meta_data":48,"group_id":2602,"first_published_at":2603,"release_id":48,"lang":60,"path":7,"alternates":2604,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2579,"component":2580,"meta_info":2581,"custom_content_list":2583},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2582,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2584,2589,2594],{"_uid":2585,"label":2586,"value":2587,"dev_id":2588,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2590,"label":2591,"value":2592,"dev_id":2593,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2595,"label":2596,"value":2597,"dev_id":2598,"component":742},"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",[],1785892832092]