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After training, whether it is a full-body workout or training in combat sports, a cool down is crucial to prevent soreness, have a better recovery post-training, and for your overall well-being.","Do I need to stretch before I workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"07c786fe-8753-4c8b-bda4-0e8de8c222cc","In this article and video, FightCamp Trainer Coach PJ walks you through 9 of the best upper body stretches. These 9 upper body stretches will improve your flexibility and give you a better range of motion throughout your whole body.","What are some good upper body stretches?",{"_uid":676,"answer":677,"question":678,"component":670},"d4ad38d5-4031-46a3-86d3-f3c4bc343489","Start with your feet shoulder-width apart and take your right hand and place it on top of your head. Slowly bend your neck to the right and stretch to a comfortable position. Hold for 30 seconds. Shake it out. Switch to your left side and repeat for 30 seconds","Neck Pull (1 minute)",{"_uid":680,"answer":681,"question":682,"component":670},"687fc3b3-3704-4f54-91ab-f76258d84ff6","Take your right arm and cross it over your body along your chest line. Bend your left arm and draw your right arm tight to your body, feeling the stretch in your right shoulder. Hold for 30 seconds. Switch arms and repeat","Shoulder Stretch (1 minute)",{"_uid":684,"answer":685,"question":686,"component":670},"8f9ac808-8217-40f7-bfc2-21be82a99033","This stretch is excellent for loosening the tricep muscles. Extend your right arm up over your head. Bend your right elbow and place your right hand on your back. Take your left hand and push down on your right elbow until you feel the triceps stretch. Hold for 30 seconds. Switch arms and repeat","Tricep Stretch (1 minute)",{"_uid":688,"answer":689,"question":690,"component":670},"372a97f1-8191-46c0-a4dd-0b1634905af7","To stretch the top of your forearm, the wrist flexion is a stretch that will give you more flexibility and loosen tight forearm muscles. Extend your right arm out straight ahead with your palm facing outward. With your left hand, grab your right fingers and gently pull them back. Hold for 15 seconds, then rotate your right palm downward and hold for another 15 seconds. Switch arms and repeat","Wrist Flexion (1 minute)",{"_uid":692,"answer":693,"question":694,"component":670},"ae8c2ba5-fade-4b46-9cd3-33b6160fab79","- Place your hands on the ground so that your body is in a 4-point stance with your feet about shoulder-width apart. Push down through your palms and bring your hips up toward the sky. Your head should be between your elbows, looking away toward your knees. Hold for 30 seconds. For an added calf stretch, alternate bending one knee while pressing your heel to the ground with the opposite foot.","Downward Dog (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"686c70e5-958d-4c4f-8622-475230a52840","Drop down into a high plank position, bend your knees, and slowly sit back on your heels. Stretch your arms outward, placing your palms on the ground, and sink your body back into your hips. Hold for 30 seconds","Child's Pose (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"97f81a40-ab79-4617-8884-98e0704ed0ab","From a kneeling position, place your right hand on the floor with the elbow straightened. Place your left hand on your head so your elbow is at 90 degrees. Rotate your left elbow towards your right arm on the ground, touching elbow to elbow. Twist slowly upward until the elbow that is on your head is pointed skyward. Slight pause at top rotation and repeat the rotation for 30 seconds. Switch arms and repeat","Thoracic Rotation (1 minute)",{"_uid":704,"answer":705,"question":706,"component":670},"0e89b4f8-8098-48e0-85b0-48751f92a030","From a kneeling position, place your right hand on the floor with the elbow straightened. Cross your left arm underneath your body with your left shoulder and ear as close to the floor as possible, while bending your right elbow. You can choose to hold this stretch or you can rotate your left arm up reaching skyward and straightening your right arm. Pause slightly with your arm stretching high before returning to the cross position. Continue for 30 seconds. Switch arms and repeat","Upper Body Rotation (1 minute)",{"_uid":708,"answer":709,"question":710,"component":670},"2d926782-b8b5-48ee-a2ff-4de2371d991b","This stretch is a combination of a chest and shoulder stretch. Stand with feet shoulder-width apart. Interlock your fingers together behind your lower back. Slowly pull both arms down and then drive the shoulders up a little bit. Hold for 30 seconds, feeling the stretch through your shoulders and chest. Release and shake out arms","Chest Opener (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"bbfe6ef7-e255-4ccc-b9d3-71b1bdd308d8","Incorporating mobility stretches and a proper warm-up into your routine have many benefits such as: Increased flexibility and better range of motion. Lower risk of potential injury. Improved performance. Less pain and fatigue to muscles and joints. All athletes know that proper stretching, pre-and post-workout is essential for any training regimen. Incorporating warm-up stretches and cool-down stretches will ensure that your body can reach peak performance and recover faster without injury.","What are the benefits of stretching?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":716,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":728,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":717,"component":39,"meta_info":725,"block_image":726,"cover_image":727,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":719,"component":118,"meta_info":720,"meta_title":7,"block_image":721,"cover_image":722,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":731,"created_at":732,"published_at":733,"updated_at":734,"id":735,"uuid":736,"content":737,"slug":749,"full_slug":750,"sort_by_date":48,"position":446,"tag_list":751,"is_startpage":9,"parent_id":752,"meta_data":48,"group_id":753,"first_published_at":754,"release_id":48,"lang":60,"path":48,"alternates":755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":738,"_uid":739,"name":731,"photo":740,"component":744,"social_link_tiktok":745,"social_link_twitter":746,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":747,"social_link_linkedin":7,"social_link_instagram":748,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":741,"alt":731,"name":742,"focus":48,"title":731,"filename":743,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":757,"content":758},"doc",[759,767,793,813,819,834,839,843,849,862,896,900,905,915,940,945,955,959,989,994,1004,1008,1033,1038,1048,1073,1077,1082,1092,1111,1116,1126,1163,1168,1178,1214,1219,1229,1233,1265,1270,1274,1300,1332,1337,1357,1362],{"type":760,"attrs":761,"content":763},"heading",{"level":762},2,[764],{"text":765,"type":766},"Why Do Upper Body Stretches?","text",{"type":768,"content":769},"paragraph",[770,772,778,786,791],{"text":771,"type":766},"Before any exercise routine, stretching is a great way to improve your mobility, performance, and lower the risk of possible injury. After training, whether it is a full-body workout or training in combat sports, a ",{"text":773,"type":766,"marks":774}," ",[775],{"type":776,"attrs":777},"styled",{"class":7},{"text":779,"type":766,"marks":780},"cool down",[781],{"type":782,"attrs":783},"link",{"href":784,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout","_blank",{"text":787,"type":766,"marks":788},"  ",[789],{"type":776,"attrs":790},{"class":7},{"text":792,"type":766},"is crucial to prevent soreness, have a better recovery post-training, and for your overall well-being.",{"type":768,"content":794},[795,797,801,807,811],{"text":796,"type":766},"In this article, we will discuss some of the best upper body stretches to get you to your peak performance, whether you’re working out at home or at the gym. These tips are designed for the ",{"text":773,"type":766,"marks":798},[799],{"type":776,"attrs":800},{"class":7},{"text":802,"type":766,"marks":803},"beginner",[804],{"type":782,"attrs":805},{"href":806,"uuid":48,"anchor":48,"target":785,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-your-fightcamp-workout-tips-tricks",{"text":787,"type":766,"marks":808},[809],{"type":776,"attrs":810},{"class":7},{"text":812,"type":766},"to the most advanced fighter.",{"type":768,"content":814},[815,817],{"text":816,"type":766},"If you’ve ever wondered, what are some upper body stretches or how to stretch upper body such as your chest and shoulders, FightCamp Trainer Coach PJ will walk you through 9 of the best mobility stretches for your upper body. These upper body stretches will improve your flexibility and give you a better range of motion throughout your whole body.",{"type":818},"hard_break",{"type":820,"attrs":821},"blok",{"id":822,"body":823},"e2d848b8-0596-4c98-b69d-8c5568e690c2",[824],{"_uid":825,"link":826,"image":828,"title":832,"component":833},"i-c9ac18d8-311f-4240-be1c-cdba3a9e8f46",{"id":7,"url":827,"linktype":13,"fieldtype":14,"cached_url":827},"https://youtu.be/krmdNMBmwNk",{"id":829,"alt":830,"name":7,"focus":48,"title":830,"filename":831,"copyright":7,"fieldtype":50},3402777,"9 BEST Upper Body Mobility Stretches","https://a.storyblok.com/f/115220/1244x700/8818293b1a/9_best_upper_body_mobility_stretches_youtube_video.jpg","Upper Body Flexibility & Mobility Routine | Boxing Stretches","image_video_link",{"type":760,"attrs":835,"content":836},{"level":762},[837],{"text":838,"type":766},"Upper Body Mobility Stretching Routine",{"type":768,"content":840},[841],{"text":842,"type":766},"While stretching, focus on controlling your breathing while keeping good posture. Stand with your knees straight, but not locked, and keep your hips, spine, and neck in alignment.",{"type":760,"attrs":844,"content":846},{"level":845},3,[847,848],{"text":678,"type":766},{"type":818},{"type":820,"attrs":850},{"id":822,"body":851},[852],{"url":853,"_uid":855,"image":856,"component":860,"copyright_details":861},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"story","i-de85bdb4-3456-41b8-8198-1a63ef3db528",{"id":857,"alt":858,"name":7,"focus":48,"title":858,"filename":859,"copyright":7,"fieldtype":50},3402806,"FightCamp - Upper Body Mobility Stretches","https://a.storyblok.com/f/115220/1100x1100/50dccd0d54/neck_pull.jpg","content_image",[],{"type":863,"content":864},"bullet_list",[865,872,878,884,890],{"type":866,"content":867},"list_item",[868],{"type":768,"content":869},[870],{"text":871,"type":766},"Start with your feet shoulder-width apart and take your right hand and place it on top of your head",{"type":866,"content":873},[874],{"type":768,"content":875},[876],{"text":877,"type":766},"Slowly bend your neck to the right and stretch to a comfortable position",{"type":866,"content":879},[880],{"type":768,"content":881},[882],{"text":883,"type":766},"Hold for 30 seconds",{"type":866,"content":885},[886],{"type":768,"content":887},[888],{"text":889,"type":766},"Shake it out",{"type":866,"content":891},[892],{"type":768,"content":893},[894],{"text":895,"type":766},"Switch to your left side and repeat for 30 seconds",{"type":768,"content":897},[898],{"text":899,"type":766},"With these stretches, be sure to not pull or tug on your neck as the neck muscles can be aggravated easily.",{"type":760,"attrs":901,"content":902},{"level":845},[903,904],{"text":682,"type":766},{"type":818},{"type":820,"attrs":906},{"id":822,"body":907},[908],{"url":909,"_uid":910,"image":911,"component":860,"copyright_details":914},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-80a66fd5-2b1b-4834-a683-8287f56a09fb",{"id":912,"alt":858,"name":7,"focus":48,"title":858,"filename":913,"copyright":7,"fieldtype":50},3402807,"https://a.storyblok.com/f/115220/1100x1100/246650697c/shoulder_stretch.jpg",[],{"type":863,"content":916},[917,923,929,934],{"type":866,"content":918},[919],{"type":768,"content":920},[921],{"text":922,"type":766},"Take your right arm and cross it over your body along your chest line",{"type":866,"content":924},[925],{"type":768,"content":926},[927],{"text":928,"type":766},"Bend your left arm and draw your right arm tight to your body, feeling the stretch in your right shoulder",{"type":866,"content":930},[931],{"type":768,"content":932},[933],{"text":883,"type":766},{"type":866,"content":935},[936],{"type":768,"content":937},[938],{"text":939,"type":766},"Switch arms and repeat",{"type":760,"attrs":941,"content":942},{"level":845},[943,944],{"text":686,"type":766},{"type":818},{"type":820,"attrs":946},{"id":822,"body":947},[948],{"url":949,"_uid":950,"image":951,"component":860,"copyright_details":954},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-78d824d4-9031-4afa-b7a0-a1bd5201f504",{"id":952,"alt":858,"name":7,"focus":48,"title":858,"filename":953,"copyright":7,"fieldtype":50},3402834,"https://a.storyblok.com/f/115220/1100x1100/2df9b69951/tricep_stretch.jpg",[],{"type":768,"content":956},[957],{"text":958,"type":766},"This stretch is excellent for loosening the tricep muscles.",{"type":863,"content":960},[961,967,973,979,984],{"type":866,"content":962},[963],{"type":768,"content":964},[965],{"text":966,"type":766},"Extend your right arm up over your head",{"type":866,"content":968},[969],{"type":768,"content":970},[971],{"text":972,"type":766},"Bend your right elbow and place your right hand on your back",{"type":866,"content":974},[975],{"type":768,"content":976},[977],{"text":978,"type":766},"Take your left hand and push down on your right elbow until you feel the triceps 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Boost your training and workout recovery with the best upper body mobility stretches from FightCamp.",{"id":1405,"alt":858,"name":7,"focus":48,"title":858,"filename":1406,"copyright":7,"fieldtype":50},3402774,"https://a.storyblok.com/f/115220/2400x990/14b35042b5/9-best-upper-body-mobility-stretches.jpg","Want to boost your training and workout recovery? Try these upper body stretches designed to improve mobility, performance, and prevent injury.",[],[],"9-best-upper-body-mobility-stretches-for-peak-performance","blogs/9-best-upper-body-mobility-stretches-for-peak-performance",-1220,[],60887917,"491c4aa6-3ce9-4477-8c31-1f516937b52c","2021-05-13T01:56:00.000Z","training/{{story.slug}}",[],["Reactive",1420],[1421,1652,2002,2271,2454,2741],{"name":1422,"created_at":1423,"published_at":1424,"updated_at":1425,"id":1426,"uuid":1427,"content":1428,"slug":1644,"full_slug":1645,"sort_by_date":48,"position":1646,"tag_list":1647,"is_startpage":9,"parent_id":1414,"meta_data":48,"group_id":1649,"first_published_at":1650,"release_id":48,"lang":60,"path":1417,"alternates":1651,"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":1429,"faqs":1430,"title":1422,"topic":1447,"author":1462,"content":1463,"category":1628,"schedule":1636,"component":1399,"meta_info":1637,"cover_image":1640,"description":1639,"contributors":1643},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1431,1435,1439,1443],{"_uid":1432,"answer":1433,"question":1434,"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. 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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":1440,"answer":1441,"question":1442,"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":1444,"answer":1445,"question":1446,"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. 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FightCamp Trainer ",{"text":1470,"type":766,"marks":1471},"Aaron Swenson",[1472],{"type":782,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"custom":1475,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1477,"type":766}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":820,"attrs":1479},{"id":1480,"body":1481},"0a18151c-90cf-40c6-926a-b258a15847a9",[1482],{"_uid":1483,"link":1484,"image":1486,"title":1488,"component":833},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1485,"linktype":13,"fieldtype":14,"cached_url":1485},"https://youtu.be/oMc52QTWo1A",{"id":1487,"alt":1488,"name":7,"focus":48,"title":1488,"filename":1489,"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",{"type":760,"attrs":1491,"content":1492},{"level":762},[1493],{"text":1494,"type":766},"The Rebellious Age",{"type":768,"content":1496},[1497],{"text":1498,"type":766},"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":820,"attrs":1500},{"id":1480,"body":1501},[1502],{"url":1503,"_uid":1504,"image":1505,"component":860,"copyright_details":1508},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1506,"alt":1470,"name":7,"focus":48,"title":1470,"filename":1507,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":768,"content":1510},[1511],{"text":1512,"type":766},"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":760,"attrs":1514,"content":1515},{"level":762},[1516],{"text":1517,"type":766},"It’s Time To Spar",{"type":768,"content":1519},[1520],{"text":1521,"type":766},"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":768,"content":1523},[1524],{"text":1525,"type":766},"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":760,"attrs":1527,"content":1528},{"level":762},[1529,1531],{"text":1530,"type":766},"Humbling Experience and A New Life Path",{"type":818},{"type":820,"attrs":1533},{"id":1480,"body":1534},[1535],{"url":1536,"_uid":1537,"image":1538,"component":860,"copyright_details":1541},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1539,"alt":1470,"name":7,"focus":48,"title":1470,"filename":1540,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":768,"content":1543},[1544,1546,1553],{"text":1545,"type":766},"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":1547,"type":766,"marks":1548},"body shot",[1549],{"type":782,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1554,"type":766}," 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":760,"attrs":1556,"content":1557},{"level":762},[1558,1559],{"text":1446,"type":766},{"type":818},{"type":820,"attrs":1561},{"id":1480,"body":1562},[1563],{"url":1564,"_uid":1565,"image":1566,"component":860,"copyright_details":1570},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1567,"alt":1568,"name":7,"focus":48,"title":1568,"filename":1569,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":768,"content":1572},[1573],{"text":1445,"type":766},{"type":820,"attrs":1575},{"id":1576,"body":1577},"ce079800-7842-415f-8625-1c76bcc86c9f",[1578],{"_uid":1579,"text":1580,"image":1581,"author":1582,"component":1583},"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":768},{"type":760,"attrs":1586,"content":1587},{"level":762},[1588],{"text":1589,"type":766},"Inspirational FightCamp Trainers",{"type":768,"content":1591},[1592,1594,1601],{"text":1593,"type":766},"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":1595,"type":766,"marks":1596},"FightCamp Trainers",[1597],{"type":782,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"custom":1600,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1602,"type":766}," have you covered.",{"type":820,"attrs":1604},{"id":1480,"body":1605},[1606],{"url":1607,"_uid":1608,"image":1609,"component":860,"copyright_details":1613},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1610,"alt":1611,"name":7,"focus":48,"title":1611,"filename":1612,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":768,"content":1615},[1616,1617,1622],{"text":1340,"type":766},{"text":1342,"type":766,"marks":1618},[1619],{"type":782,"attrs":1620},{"href":1354,"uuid":48,"anchor":48,"custom":1621,"target":785,"linktype":13},{},{"text":1623,"type":766}," 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":768,"content":1625},[1626],{"text":1627,"type":766},"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":1629,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1634,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1635,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1630,"component":118,"meta_info":1631,"meta_title":7,"block_image":1632,"cover_image":1633,"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":1638,"title":1422,"plugin":43,"description":1639},"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":1641,"alt":1422,"name":7,"focus":48,"title":1422,"filename":1642,"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,[1648],"featured","38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1653,"created_at":1654,"published_at":1655,"updated_at":1656,"id":1657,"uuid":1658,"content":1659,"slug":1995,"full_slug":1996,"sort_by_date":48,"position":1997,"tag_list":1998,"is_startpage":9,"parent_id":1414,"meta_data":48,"group_id":1999,"first_published_at":2000,"release_id":48,"lang":60,"path":1417,"alternates":2001,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1660,"faqs":1661,"title":1653,"topic":1674,"author":1689,"content":1690,"category":1976,"schedule":1984,"component":1399,"meta_info":1985,"cover_image":1989,"description":1993,"contributors":1994},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1662,1666,1670],{"_uid":1663,"answer":1664,"question":1665,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1667,"answer":1668,"question":1669,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1671,"answer":1672,"question":1673,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1675,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1687,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1676,"component":39,"meta_info":1684,"block_image":1685,"cover_image":1686,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1677,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1682,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1678,"component":118,"meta_info":1679,"meta_title":7,"block_image":1680,"cover_image":1681,"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":757,"content":1691},[1692,1707,1711,1723,1728,1733,1763,1768,1795,1800,1822,1827,1849,1854,1876,1881,1908,1913,1929,1933,1957,1961,1972],{"type":768,"content":1693},[1694,1696,1705],{"text":1695,"type":766},"Post-workout ",{"text":1697,"type":766,"marks":1698},"stretches",[1699,1703],{"type":782,"attrs":1700},{"href":1701,"uuid":48,"anchor":48,"custom":1702,"target":785,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1704},"underline",{"text":1706,"type":766}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":760,"attrs":1708,"content":1709},{"level":762},[1710],{"text":1665,"type":766},{"type":768,"content":1712},[1713,1721],{"text":1714,"type":766,"marks":1715},"Research",[1716,1720],{"type":782,"attrs":1717},{"href":1718,"uuid":48,"anchor":48,"custom":1719,"target":785,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1704},{"text":1722,"type":766}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":760,"attrs":1724,"content":1725},{"level":762},[1726],{"text":1727,"type":766},"7 Stretches to Help You Recover Post-Workout",{"type":760,"attrs":1729,"content":1730},{"level":845},[1731],{"text":1732,"type":766},"Shoulder Flossing",{"type":1734,"attrs":1735,"content":1738},"ordered_list",{"order":1736},{"order":1737},1,[1739,1745,1751,1757],{"type":866,"content":1740},[1741],{"type":768,"content":1742},[1743],{"text":1744,"type":766},"Start in a standing position.",{"type":866,"content":1746},[1747],{"type":768,"content":1748},[1749],{"text":1750,"type":766},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":866,"content":1752},[1753],{"type":768,"content":1754},[1755],{"text":1756,"type":766},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":866,"content":1758},[1759],{"type":768,"content":1760},[1761],{"text":1762,"type":766},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":760,"attrs":1764,"content":1765},{"level":845},[1766],{"text":1767,"type":766},"World's Greatest Stretch ",{"type":1734,"attrs":1769,"content":1770},{"order":1737},[1771,1777,1783,1789],{"type":866,"content":1772},[1773],{"type":768,"content":1774},[1775],{"text":1776,"type":766},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":866,"content":1778},[1779],{"type":768,"content":1780},[1781],{"text":1782,"type":766},"Next to the left hand, raise the left hand to the sky. ",{"type":866,"content":1784},[1785],{"type":768,"content":1786},[1787],{"text":1788,"type":766},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":866,"content":1790},[1791],{"type":768,"content":1792},[1793],{"text":1794,"type":766},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":760,"attrs":1796,"content":1797},{"level":845},[1798],{"text":1799,"type":766},"Kneeling Quad/Hip Flexor Stretch",{"type":1734,"attrs":1801,"content":1803},{"order":1802},{"order":1737},[1804,1810,1816],{"type":866,"content":1805},[1806],{"type":768,"content":1807},[1808],{"text":1809,"type":766},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":866,"content":1811},[1812],{"type":768,"content":1813},[1814],{"text":1815,"type":766},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":866,"content":1817},[1818],{"type":768,"content":1819},[1820],{"text":1821,"type":766},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":760,"attrs":1823,"content":1824},{"level":845},[1825],{"text":1826,"type":766},"Cat/Cow",{"type":1734,"attrs":1828,"content":1830},{"order":1829},{"order":1737},[1831,1837,1843],{"type":866,"content":1832},[1833],{"type":768,"content":1834},[1835],{"text":1836,"type":766},"Start on all fours, neutral spine. ",{"type":866,"content":1838},[1839],{"type":768,"content":1840},[1841],{"text":1842,"type":766},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":866,"content":1844},[1845],{"type":768,"content":1846},[1847],{"text":1848,"type":766},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":760,"attrs":1850,"content":1851},{"level":845},[1852],{"text":1853,"type":766},"Thread the Needle",{"type":1734,"attrs":1855,"content":1857},{"order":1856},{"order":1737},[1858,1864,1870],{"type":866,"content":1859},[1860],{"type":768,"content":1861},[1862],{"text":1863,"type":766},"Start on all fours. ",{"type":866,"content":1865},[1866],{"type":768,"content":1867},[1868],{"text":1869,"type":766},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":866,"content":1871},[1872],{"type":768,"content":1873},[1874],{"text":1875,"type":766},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":760,"attrs":1877,"content":1878},{"level":845},[1879],{"text":1880,"type":766},"Thread the Needle With a Twist ",{"type":1734,"attrs":1882,"content":1884},{"order":1883},{"order":1737},[1885,1890,1896,1902],{"type":866,"content":1886},[1887],{"type":768,"content":1888},[1889],{"text":1863,"type":766},{"type":866,"content":1891},[1892],{"type":768,"content":1893},[1894],{"text":1895,"type":766},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":866,"content":1897},[1898],{"type":768,"content":1899},[1900],{"text":1901,"type":766},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":866,"content":1903},[1904],{"type":768,"content":1905},[1906],{"text":1907,"type":766},"Return to the starting position.",{"type":760,"attrs":1909,"content":1910},{"level":845},[1911],{"text":1912,"type":766},"Scorpion Stretch (Prone) ",{"type":1734,"attrs":1914,"content":1916},{"order":1915},{"order":1737},[1917,1923],{"type":866,"content":1918},[1919],{"type":768,"content":1920},[1921],{"text":1922,"type":766},"Begin lying down, arms out in T. ",{"type":866,"content":1924},[1925],{"type":768,"content":1926},[1927],{"text":1928,"type":766},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":760,"attrs":1930,"content":1931},{"level":762},[1932],{"text":1673,"type":766},{"type":768,"content":1934},[1935,1937,1945,1947,1955],{"text":1936,"type":766},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1938,"type":766,"marks":1939},"range of motion improvements",[1940,1944],{"type":782,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":785,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1704},{"text":1946,"type":766},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1948,"type":766,"marks":1949},"Studies",[1950,1954],{"type":782,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":785,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1704},{"text":1956,"type":766}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":760,"attrs":1958,"content":1959},{"level":762},[1960],{"text":1336,"type":766},{"type":768,"content":1962},[1963,1964,1970],{"text":1340,"type":766},{"text":1342,"type":766,"marks":1965},[1966,1969],{"type":782,"attrs":1967},{"href":1354,"uuid":48,"anchor":48,"custom":1968,"target":785,"linktype":13},{},{"type":1704},{"text":1971,"type":766}," 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":768,"content":1973},[1974],{"text":1975,"type":766},"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":1977,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1978,"component":118,"meta_info":1979,"meta_title":7,"block_image":1980,"cover_image":1981,"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},[],[],"2023-01-26 00:00",{"_uid":1986,"title":1987,"plugin":43,"description":1988},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1990,"alt":1991,"name":7,"focus":7,"title":1991,"filename":1992,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1648],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2003,"created_at":2004,"published_at":2005,"updated_at":2006,"id":2007,"uuid":2008,"content":2009,"slug":2265,"full_slug":2266,"sort_by_date":48,"position":2267,"tag_list":2268,"is_startpage":9,"parent_id":1414,"meta_data":48,"group_id":2269,"first_published_at":2005,"release_id":48,"lang":60,"path":1417,"alternates":2270,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2010,"faqs":2011,"title":2003,"topic":2032,"author":2047,"content":2048,"category":2246,"schedule":2254,"component":1399,"meta_info":2255,"cover_image":2259,"description":2263,"contributors":2264},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2012,2016,2020,2024,2028],{"_uid":2013,"answer":2014,"question":2015,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2017,"answer":2018,"question":2019,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2021,"answer":2022,"question":2023,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2025,"answer":2026,"question":2027,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2029,"answer":2030,"question":2031,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2033,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2045,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2034,"component":39,"meta_info":2042,"block_image":2043,"cover_image":2044,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2036,"component":118,"meta_info":2037,"meta_title":7,"block_image":2038,"cover_image":2039,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":757,"content":2049},[2050,2064,2068,2072,2076,2080,2084,2087,2092,2097,2111,2116,2120,2125,2129,2134,2148,2152,2156,2170,2184,2188,2192,2206,2211,2215,2229,2233,2243],{"type":768,"content":2051},[2052,2054,2062],{"text":2053,"type":766},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2055,"type":766,"marks":2056},"interval training",[2057,2061],{"type":782,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"custom":2060,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1704},{"text":2063,"type":766}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":768,"content":2065},[2066],{"text":2067,"type":766},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":760,"attrs":2069,"content":2070},{"level":762},[2071],{"text":2015,"type":766},{"type":768,"content":2073},[2074],{"text":2075,"type":766},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":768,"content":2077},[2078],{"text":2079,"type":766},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":760,"attrs":2081,"content":2082},{"level":762},[2083],{"text":2019,"type":766},{"type":768,"content":2085},[2086],{"text":2018,"type":766},{"type":760,"attrs":2088,"content":2089},{"level":762},[2090],{"text":2091,"type":766},"Unique Benefits of HIIT",{"type":760,"attrs":2093,"content":2094},{"level":845},[2095],{"text":2096,"type":766},"Maximum Effectiveness in Less Time",{"type":768,"content":2098},[2099,2101,2109],{"text":2100,"type":766},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2102,"type":766,"marks":2103},"25-30% more calories",[2104,2108],{"type":782,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"custom":2107,"target":785,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1704},{"text":2110,"type":766}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":760,"attrs":2112,"content":2113},{"level":845},[2114],{"text":2115,"type":766},"Tones Muscle",{"type":768,"content":2117},[2118],{"text":2119,"type":766},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":760,"attrs":2121,"content":2122},{"level":845},[2123],{"text":2124,"type":766},"Adds Variety",{"type":768,"content":2126},[2127],{"text":2128,"type":766},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":760,"attrs":2130,"content":2131},{"level":845},[2132],{"text":2133,"type":766},"Improves Cardiovascular Health",{"type":768,"content":2135},[2136,2138,2146],{"text":2137,"type":766},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2139,"type":766,"marks":2140},"greater improvements in blood pressure",[2141,2145],{"type":782,"attrs":2142},{"href":2143,"uuid":48,"anchor":48,"custom":2144,"target":785,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1704},{"text":2147,"type":766}," and blood sugar than moderate-intensity workouts. ",{"type":760,"attrs":2149,"content":2150},{"level":762},[2151],{"text":2027,"type":766},{"type":768,"content":2153},[2154],{"text":2155,"type":766},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":768,"content":2157},[2158,2160,2168],{"text":2159,"type":766},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2161,"type":766,"marks":2162},"roadwork",[2163,2167],{"type":782,"attrs":2164},{"href":2165,"uuid":48,"anchor":48,"custom":2166,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1704},{"text":2169,"type":766},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":768,"content":2171},[2172,2174,2182],{"text":2173,"type":766},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2175,"type":766,"marks":2176},"HIIT jump rope workout",[2177,2181],{"type":782,"attrs":2178},{"href":2179,"uuid":48,"anchor":48,"custom":2180,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1704},{"text":2183,"type":766}," for a full-body cardio blast in just minutes.",{"type":760,"attrs":2185,"content":2186},{"level":762},[2187],{"text":2031,"type":766},{"type":768,"content":2189},[2190],{"text":2191,"type":766},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":768,"content":2193},[2194,2196,2204],{"text":2195,"type":766},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2197,"type":766,"marks":2198},"10 minutes of HIIT boxing",[2199,2203],{"type":782,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"custom":2202,"target":785,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1704},{"text":2205,"type":766}," and feel the difference with just one workout.",{"type":760,"attrs":2207,"content":2208},{"level":762},[2209],{"text":2210,"type":766},"Hit With HIIT",{"type":768,"content":2212},[2213],{"text":2214,"type":766},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":768,"content":2216},[2217,2219,2227],{"text":2218,"type":766},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2220,"type":766,"marks":2221},"FightCamp’s extensive library of HIIT workouts",[2222,2226],{"type":782,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":785,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1704},{"text":2228,"type":766},"!",{"type":760,"attrs":2230,"content":2231},{"level":762},[2232],{"text":1336,"type":766},{"type":768,"content":2234},[2235,2236,2242],{"text":1340,"type":766},{"text":1342,"type":766,"marks":2237},[2238,2241],{"type":782,"attrs":2239},{"href":1354,"uuid":48,"anchor":48,"custom":2240,"target":785,"linktype":13},{},{"type":1704},{"text":1623,"type":766},{"type":768,"content":2244},[2245],{"text":1627,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2247,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2252,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2253,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2248,"component":118,"meta_info":2249,"meta_title":7,"block_image":2250,"cover_image":2251,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2256,"title":2257,"plugin":43,"description":2258},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2260,"alt":2261,"name":7,"focus":7,"title":2261,"filename":2262,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1648],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2272,"created_at":2273,"published_at":2274,"updated_at":2275,"id":2276,"uuid":2277,"content":2278,"slug":2447,"full_slug":2448,"sort_by_date":48,"position":2449,"tag_list":2450,"is_startpage":9,"parent_id":1414,"meta_data":48,"group_id":2451,"first_published_at":2452,"release_id":48,"lang":60,"path":1417,"alternates":2453,"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":2279,"faqs":2280,"title":2297,"topic":2298,"author":2313,"content":2314,"category":2431,"schedule":2439,"component":1399,"meta_info":2440,"cover_image":2443,"description":2442,"contributors":2446},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2281,2285,2289,2293],{"_uid":2282,"answer":2283,"question":2284,"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":2286,"answer":2287,"question":2288,"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":2290,"answer":2291,"question":2292,"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":2294,"answer":2295,"question":2296,"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":2299,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2311,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2312,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2300,"component":39,"meta_info":2308,"block_image":2309,"cover_image":2310,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2302,"component":118,"meta_info":2303,"meta_title":7,"block_image":2304,"cover_image":2305,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":757,"content":2315},[2316,2329,2334,2339,2351,2354,2359,2370,2373,2378,2389,2393,2397,2402,2415,2419,2428],{"type":768,"content":2317},[2318,2320,2327],{"text":2319,"type":766},"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":2321,"type":766,"marks":2322},"shadowboxing",[2323],{"type":782,"attrs":2324},{"href":2325,"uuid":48,"anchor":48,"custom":2326,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2328,"type":766}," 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":760,"attrs":2330,"content":2331},{"level":762},[2332],{"text":2333,"type":766},"Why You Should Practice Shadowboxing With Hand Weights",{"type":760,"attrs":2335,"content":2336},{"level":845},[2337],{"text":2338,"type":766},"1. Speed",{"type":820,"attrs":2340},{"id":2341,"body":2342},"58589914-3cf9-454d-8369-7218c807f59a",[2343],{"url":2344,"_uid":2345,"image":2346,"component":860,"copyright_details":2350},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2347,"alt":2348,"name":7,"focus":48,"title":2348,"filename":2349,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":768,"content":2352},[2353],{"text":2287,"type":766},{"type":760,"attrs":2355,"content":2356},{"level":845},[2357],{"text":2358,"type":766},"2. Arm Endurance",{"type":820,"attrs":2360},{"id":2341,"body":2361},[2362],{"url":2363,"_uid":2364,"image":2365,"component":860,"copyright_details":2369},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2366,"alt":2367,"name":7,"focus":48,"title":2367,"filename":2368,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":768,"content":2371},[2372],{"text":2291,"type":766},{"type":760,"attrs":2374,"content":2375},{"level":845},[2376],{"text":2377,"type":766},"3. Cardiovascular Conditioning",{"type":820,"attrs":2379},{"id":2341,"body":2380},[2381],{"url":2382,"_uid":2383,"image":2384,"component":860,"copyright_details":2388},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2385,"alt":2386,"name":7,"focus":48,"title":2386,"filename":2387,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":768,"content":2390},[2391],{"text":2392,"type":766},"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":768,"content":2394},[2395],{"text":2396,"type":766},"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":760,"attrs":2398,"content":2399},{"level":762},[2400],{"text":2401,"type":766},"Amp Up Your Training",{"type":768,"content":2403},[2404,2406,2413],{"text":2405,"type":766},"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":2407,"type":766,"marks":2408},"FightCamp Facebook Community",[2409],{"type":782,"attrs":2410},{"href":2411,"uuid":48,"anchor":48,"custom":2412,"target":785,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2414,"type":766}," and let me know.",{"type":760,"attrs":2416,"content":2417},{"level":762},[2418],{"text":1336,"type":766},{"type":768,"content":2420},[2421,2422,2427],{"text":1340,"type":766},{"text":1342,"type":766,"marks":2423},[2424],{"type":782,"attrs":2425},{"href":1354,"uuid":48,"anchor":48,"custom":2426,"target":785,"linktype":13},{},{"text":1623,"type":766},{"type":768,"content":2429},[2430],{"text":1975,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2432,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2437,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2438,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2433,"component":118,"meta_info":2434,"meta_title":7,"block_image":2435,"cover_image":2436,"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":2441,"title":2297,"plugin":43,"description":2442},"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":2444,"alt":2272,"name":7,"focus":48,"title":2272,"filename":2445,"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,[1648],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2455,"created_at":2456,"published_at":2457,"updated_at":2458,"id":2459,"uuid":2460,"content":2461,"slug":2734,"full_slug":2735,"sort_by_date":48,"position":2736,"tag_list":2737,"is_startpage":9,"parent_id":1414,"meta_data":48,"group_id":2738,"first_published_at":2739,"release_id":48,"lang":60,"path":1417,"alternates":2740,"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":2462,"faqs":2463,"title":2476,"topic":2477,"author":2492,"content":2493,"category":2715,"schedule":2723,"component":1399,"meta_info":2724,"cover_image":2728,"description":2732,"contributors":2733},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2464,2468,2472],{"_uid":2465,"answer":2466,"question":2467,"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":2469,"answer":2470,"question":2471,"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":2473,"answer":2474,"question":2475,"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":2478,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2490,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2479,"component":39,"meta_info":2487,"block_image":2488,"cover_image":2489,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2480,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2485,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2486,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2481,"component":118,"meta_info":2482,"meta_title":7,"block_image":2483,"cover_image":2484,"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":757,"content":2494},[2495,2499,2504,2516,2530,2535,2555,2559,2564,2581,2585,2605,2609,2614,2629,2633,2638,2662,2667,2681,2685,2698,2702,2712],{"type":768,"content":2496},[2497],{"text":2498,"type":766},"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":760,"attrs":2500,"content":2501},{"level":762},[2502],{"text":2503,"type":766},"Floyd “Money” Mayweather Jr.",{"type":820,"attrs":2505},{"id":2506,"body":2507},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2508],{"url":2509,"_uid":2510,"image":2511,"component":860,"copyright_details":2515},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2512,"alt":2513,"name":7,"focus":7,"title":2513,"filename":2514,"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":768,"content":2517},[2518,2520,2528],{"text":2519,"type":766},"Regarded as the best technical boxer of this age, ",{"text":2521,"type":766,"marks":2522},"Floyd Mayweather Jr.",[2523,2527],{"type":782,"attrs":2524},{"href":2525,"uuid":48,"anchor":48,"custom":2526,"target":785,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1704},{"text":2529,"type":766}," 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":760,"attrs":2531,"content":2532},{"level":845},[2533],{"text":2534,"type":766},"The Philly Shell",{"type":863,"content":2536},[2537,2543,2549],{"type":866,"content":2538},[2539],{"type":768,"content":2540},[2541],{"text":2542,"type":766},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":866,"content":2544},[2545],{"type":768,"content":2546},[2547],{"text":2548,"type":766},"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":866,"content":2550},[2551],{"type":768,"content":2552},[2553],{"text":2554,"type":766},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":768,"content":2556},[2557],{"text":2558,"type":766},"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":760,"attrs":2560,"content":2561},{"level":762},[2562],{"text":2563,"type":766},"Pernell “Sweet Pea” Whitaker",{"type":820,"attrs":2565},{"id":2506,"body":2566},[2567],{"url":2568,"_uid":2569,"image":2570,"component":860,"copyright_details":2574},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2571,"alt":2572,"name":7,"focus":7,"title":2572,"filename":2573,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2575],{"_uid":2576,"link":2577,"title":2579,"component":2580},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2578,"target":785,"linktype":13,"fieldtype":14,"cached_url":2578},"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":768,"content":2582},[2583],{"text":2584,"type":766},"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":863,"content":2586},[2587,2593,2599],{"type":866,"content":2588},[2589],{"type":768,"content":2590},[2591],{"text":2592,"type":766},"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":866,"content":2594},[2595],{"type":768,"content":2596},[2597],{"text":2598,"type":766},"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":866,"content":2600},[2601],{"type":768,"content":2602},[2603],{"text":2604,"type":766},"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":768,"content":2606},[2607],{"text":2608,"type":766},"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":760,"attrs":2610,"content":2611},{"level":762},[2612],{"text":2613,"type":766},"Muhammad Ali",{"type":820,"attrs":2615},{"id":2506,"body":2616},[2617],{"url":2618,"_uid":2619,"image":2620,"component":860,"copyright_details":2623},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2621,"alt":2513,"name":7,"focus":7,"title":2513,"filename":2622,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2624],{"_uid":2625,"link":2626,"title":2628,"component":2580},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2627,"target":785,"linktype":13,"fieldtype":14,"cached_url":2627},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":768,"content":2630},[2631],{"text":2632,"type":766},"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":760,"attrs":2634,"content":2635},{"level":845},[2636],{"text":2637,"type":766},"The Ali Shuffle",{"type":863,"content":2639},[2640,2656],{"type":866,"content":2641},[2642],{"type":768,"content":2643},[2644,2646,2654],{"text":2645,"type":766},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2647,"type":766,"marks":2648},"To do the Ali Shuffle",[2649,2653],{"type":782,"attrs":2650},{"href":2651,"uuid":48,"anchor":48,"custom":2652,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1704},{"text":2655,"type":766},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":866,"content":2657},[2658],{"type":768,"content":2659},[2660],{"text":2661,"type":766},"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":760,"attrs":2663,"content":2664},{"level":845},[2665],{"text":2666,"type":766},"The Rope a Dope",{"type":863,"content":2668},[2669,2675],{"type":866,"content":2670},[2671],{"type":768,"content":2672},[2673],{"text":2674,"type":766},"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":866,"content":2676},[2677],{"type":768,"content":2678},[2679],{"text":2680,"type":766},"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":768,"content":2682},[2683],{"text":2684,"type":766},"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":768,"content":2686},[2687,2689,2697],{"text":2688,"type":766},"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":2690,"type":766,"marks":2691},"FightCamp Community",[2692,2696],{"type":782,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":785,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1704},{"text":2228,"type":766},{"type":760,"attrs":2699,"content":2700},{"level":762},[2701],{"text":1336,"type":766},{"type":768,"content":2703},[2704,2705,2711],{"text":1340,"type":766},{"text":1342,"type":766,"marks":2706},[2707,2710],{"type":782,"attrs":2708},{"href":1354,"uuid":48,"anchor":48,"custom":2709,"target":785,"linktype":13},{},{"type":1704},{"text":1623,"type":766},{"type":768,"content":2713},[2714],{"text":1627,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2716,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2721,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2717,"component":118,"meta_info":2718,"meta_title":7,"block_image":2719,"cover_image":2720,"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":2725,"title":2726,"plugin":43,"description":2727},"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":2729,"alt":2730,"name":7,"focus":7,"title":2730,"filename":2731,"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,[1648],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2742,"created_at":2743,"published_at":2744,"updated_at":2745,"id":2746,"uuid":2747,"content":2748,"slug":3057,"full_slug":3058,"sort_by_date":48,"position":3059,"tag_list":3060,"is_startpage":9,"parent_id":1414,"meta_data":48,"group_id":3061,"first_published_at":2744,"release_id":48,"lang":60,"path":1417,"alternates":3062,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2749,"faqs":2750,"title":2742,"topic":2783,"author":2047,"content":2798,"category":3039,"schedule":3047,"component":1399,"meta_info":3048,"cover_image":3052,"description":3051,"contributors":3056},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2751,2755,2759,2763,2767,2771,2775,2779],{"_uid":2752,"answer":2753,"question":2754,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2756,"answer":2757,"question":2758,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2760,"answer":2761,"question":2762,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2764,"answer":2765,"question":2766,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2768,"answer":2769,"question":2770,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2772,"answer":2773,"question":2774,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2776,"answer":2777,"question":2778,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2780,"answer":2781,"question":2782,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2784,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2796,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2797,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2785,"component":39,"meta_info":2793,"block_image":2794,"cover_image":2795,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2787,"component":118,"meta_info":2788,"meta_title":7,"block_image":2789,"cover_image":2790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":757,"content":2799},[2800,2820,2824,2828,2833,2837,2849,2869,2873,2883,2886,2891,2902,2922,2927,2937,2965,2970,2980,2992,2997,3024,3028,3036],{"type":768,"content":2801},[2802,2804,2810,2812,2818],{"text":2803,"type":766},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2805,"type":766,"marks":2806},"over two hours each day",[2807],{"type":782,"attrs":2808},{"href":2809,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2811,"type":766}," on social media. The ",{"text":2813,"type":766,"marks":2814},"CDC",[2815],{"type":782,"attrs":2816},{"href":2817,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2819,"type":766}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":768,"content":2821},[2822],{"text":2823,"type":766},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":768,"content":2825},[2826],{"text":2827,"type":766},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":760,"attrs":2829,"content":2830},{"level":762},[2831],{"text":2832,"type":766},"Benefits of a 30-Minute Boxing Workout",{"type":760,"attrs":2834,"content":2835},{"level":845},[2836],{"text":2762,"type":766},{"type":820,"attrs":2838},{"id":2839,"body":2840},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2841],{"url":2842,"_uid":2843,"image":2844,"component":860,"copyright_details":2848},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2845,"alt":2846,"name":7,"focus":48,"title":2846,"filename":2847,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":768,"content":2850},[2851,2853,2859,2861,2867],{"text":2852,"type":766},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2854,"type":766,"marks":2855},"heavy bag",[2856],{"type":782,"attrs":2857},{"href":2858,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2860,"type":766},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2862,"type":766,"marks":2863},"fantastic shape",[2864],{"type":782,"attrs":2865},{"href":2866,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2868,"type":766},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":760,"attrs":2870,"content":2871},{"level":845},[2872],{"text":2766,"type":766},{"type":820,"attrs":2874},{"id":2839,"body":2875},[2876],{"url":2877,"_uid":2878,"image":2879,"component":860,"copyright_details":2882},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2880,"alt":2846,"name":7,"focus":48,"title":2846,"filename":2881,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":768,"content":2884},[2885],{"text":2765,"type":766},{"type":760,"attrs":2887,"content":2888},{"level":845},[2889],{"text":2890,"type":766},"Stress Relief",{"type":820,"attrs":2892},{"id":2839,"body":2893},[2894],{"url":2895,"_uid":2896,"image":2897,"component":860,"copyright_details":2901},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2898,"alt":2899,"name":7,"focus":48,"title":2899,"filename":2900,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":768,"content":2903},[2904,2906,2912,2914,2920],{"text":2905,"type":766},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2907,"type":766,"marks":2908},"unleashing that stress",[2909],{"type":782,"attrs":2910},{"href":2911,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2913,"type":766}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2915,"type":766,"marks":2916},"safe and healthy outlet",[2917],{"type":782,"attrs":2918},{"href":2919,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2921,"type":766}," for anyone who has ever felt the need to just get it all out.",{"type":760,"attrs":2923,"content":2924},{"level":845},[2925],{"text":2926,"type":766},"Mental Wellness",{"type":820,"attrs":2928},{"id":2839,"body":2929},[2930],{"url":2931,"_uid":2932,"image":2933,"component":860,"copyright_details":2936},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2934,"alt":2846,"name":7,"focus":48,"title":2846,"filename":2935,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":768,"content":2938},[2939,2941,2947,2949,2955,2957,2963],{"text":2940,"type":766},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2942,"type":766,"marks":2943},"prevent age-related cognitive decline",[2944],{"type":782,"attrs":2945},{"href":2946,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2948,"type":766},". Studies have also shown that as little as ",{"text":2950,"type":766,"marks":2951},"15 minutes per day",[2952],{"type":782,"attrs":2953},{"href":2954,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2956,"type":766}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2958,"type":766,"marks":2959},"regulate your emotional well-being",[2960],{"type":782,"attrs":2961},{"href":2962,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2964,"type":766}," over time with consistent workouts.",{"type":760,"attrs":2966,"content":2967},{"level":845},[2968],{"text":2969,"type":766},"Convenience",{"type":820,"attrs":2971},{"id":2839,"body":2972},[2973],{"url":2974,"_uid":2975,"image":2976,"component":860,"copyright_details":2979},{"id":7,"url":7,"linktype":854,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2977,"alt":2846,"name":7,"focus":48,"title":2846,"filename":2978,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":768,"content":2981},[2982,2984,2990],{"text":2983,"type":766},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2985,"type":766,"marks":2986},"boxing training at home",[2987],{"type":782,"attrs":2988},{"href":2989,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2991,"type":766},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":760,"attrs":2993,"content":2994},{"level":762},[2995],{"text":2996,"type":766},"30-Minute Throwdown",{"type":768,"content":2998},[2999,3001,3007,3009,3015,3017,3022],{"text":3000,"type":766},"You can start getting all the benefits of ",{"text":3002,"type":766,"marks":3003},"boxing at home",[3004],{"type":782,"attrs":3005},{"href":3006,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":3008,"type":766}," with no equipment at all. 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Why not take that up a notch with boxing training to improve your mind and body.",{"id":3053,"alt":3054,"name":7,"focus":48,"title":3054,"filename":3055,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1648],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1399,"created_at":3064,"published_at":3065,"updated_at":3066,"id":3067,"uuid":3068,"content":3069,"slug":1399,"full_slug":3090,"sort_by_date":48,"position":446,"tag_list":3091,"is_startpage":9,"parent_id":3092,"meta_data":48,"group_id":3093,"first_published_at":3094,"release_id":48,"lang":60,"path":7,"alternates":3095,"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":3070,"component":3071,"meta_info":3072,"custom_content_list":3074},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3073,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3075,3080,3085],{"_uid":3076,"label":3077,"value":3078,"dev_id":3079,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3081,"label":3082,"value":3083,"dev_id":3084,"component":766},"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":3086,"label":3087,"value":3088,"dev_id":3089,"component":766},"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",[],1785892833524]