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Glute Bridges","How can I build my booty?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f12c3d6b-012a-4fe4-a407-efa9feab7663","- Place the resistance band around your thighs, just above your knees\n- Stand with your feet a bit wider than shoulder-width apart\n- Your spine should be neutral and your shoulders back\n- Lower yourself into a squat while keeping your chest and shoulders upright as you lower\n- Return to your starting position\n- Repeat 10 times","Squats (10 reps)",{"_uid":676,"answer":677,"question":678,"component":670},"374040e8-c040-4336-aa5b-0a2ed3a6cf6d","- Place the resistance band around your thighs, just above your knees\n- Keep your feet wider than shoulder-width apart and lower yourself into a half squat position\n- Step out laterally to the side with your right leg\n- Repeat 10 times\n- Then repeat with the left leg for 10 more reps","Lateral Shuffles (10 reps each side)",{"_uid":680,"answer":681,"question":682,"component":670},"67b0119a-fa91-4ff1-a20d-c3ddb0ad224a","- Place the resistance band around your thighs, just above your knees\n- Lay down on your side and prop yourself up onto your elbow\n- Bend your knees up towards your chest into a 45-degree angle\n- Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position\n- Repeat 10 times\n- Switch sides and repeat for 10 more reps","Side-Lying Clams (10 reps each side)",{"_uid":684,"answer":685,"question":686,"component":670},"c633379c-8cd2-482b-bf91-b577a55f8b76","- Place the resistance band around your thighs, just above your knees\n- Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor\n- Drive through your heels to thrust your hips up towards the ceiling\n- Squeeze your glutes and tuck your belly button into your spine\n- Slowly return to your starting position and repeat 10 times","Glute Bridges (10 reps)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":133,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,745,752,786,791,796,811,852,856,867,897,901,912,948,952,963,994,999,1027,1032],{"type":730,"content":731},"paragraph",[732,735,743],{"text":733,"type":734},"Contrary to what one may think, punching power comes from the ground up. So if you want to hit harder, focus on building strong glutes. No gym? No squat rack? Not a problem. A ","text",{"text":736,"type":734,"marks":737},"resistance band",[738],{"type":739,"attrs":740},"link",{"href":741,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories","_blank",{"text":744,"type":734}," is a lightweight and convenient substitute that you can use anytime and take anywhere. Follow these 4 moves to build a strong booty for boxing or any other combat sport.",{"type":746,"attrs":747,"content":749},"heading",{"level":748},2,[750],{"text":751,"type":734},"4 Moves To Build Your Booty",{"type":753,"attrs":754,"content":756},"ordered_list",{"order":755},1,[757,768,774,780],{"type":758,"content":759},"list_item",[760],{"type":730,"content":761},[762],{"text":763,"type":734,"marks":764},"Squats",[765],{"type":739,"attrs":766},{"href":767,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-squats",{"type":758,"content":769},[770],{"type":730,"content":771},[772],{"text":773,"type":734},"Lateral Shuffles",{"type":758,"content":775},[776],{"type":730,"content":777},[778],{"text":779,"type":734},"Side-Lying Clams",{"type":758,"content":781},[782],{"type":730,"content":783},[784],{"text":785,"type":734},"Glute Bridges",{"type":746,"attrs":787,"content":788},{"level":748},[789],{"text":790,"type":734},"Booty Building 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shoulder-width apart",{"type":812,"content":827},[828],{"type":758,"content":829},[830],{"type":730,"content":831},[832],{"text":833,"type":734},"Your spine should be neutral and your shoulders back",{"type":758,"content":835},[836],{"type":730,"content":837},[838],{"text":839,"type":734},"Lower yourself into a squat while keeping your chest and shoulders upright as you lower",{"type":758,"content":841},[842],{"type":730,"content":843},[844],{"text":845,"type":734},"Return to your starting position",{"type":758,"content":847},[848],{"type":730,"content":849},[850],{"text":851,"type":734},"Repeat 10 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laterally to the side with your right leg",{"type":758,"content":887},[888],{"type":730,"content":889},[890],{"text":851,"type":734},{"type":758,"content":892},[893],{"type":730,"content":894},[895],{"text":896,"type":734},"Then repeat with the left leg for 10 more reps",{"type":746,"attrs":898,"content":899},{"level":793},[900],{"text":682,"type":734},{"type":797,"attrs":902},{"id":799,"body":903},[904],{"url":905,"_uid":906,"image":907,"component":809,"copyright_details":911},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-b9c4d514-7f13-4be3-a4b5-77ec8fb4a3eb",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},5029990,"Side lying clams with a resistance band","https://a.storyblok.com/f/115220/1100x1100/81916d07ca/side-lying-clams-with-a-resistance-band.png",[],{"type":812,"content":913},[914,919,925,931,937,942],{"type":758,"content":915},[916],{"type":730,"content":917},[918],{"text":819,"type":734},{"type":758,"content":920},[921],{"type":730,"content":922},[923],{"text":924,"type":734},"Lay down on your side and prop yourself up onto your elbow",{"type":758,"content":926},[927],{"type":730,"content":928},[929],{"text":930,"type":734},"Bend your knees up towards your chest into a 45-degree angle",{"type":758,"content":932},[933],{"type":730,"content":934},[935],{"text":936,"type":734},"Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position",{"type":758,"content":938},[939],{"type":730,"content":940},[941],{"text":851,"type":734},{"type":758,"content":943},[944],{"type":730,"content":945},[946],{"text":947,"type":734},"Switch sides and repeat for 10 more reps",{"type":746,"attrs":949,"content":950},{"level":793},[951],{"text":686,"type":734},{"type":797,"attrs":953},{"id":799,"body":954},[955],{"url":956,"_uid":957,"image":958,"component":809,"copyright_details":962},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-89ae19c6-a7ee-467a-937e-d3318fd09ea0",{"id":959,"alt":960,"name":7,"focus":48,"title":960,"filename":961,"copyright":7,"fieldtype":50},5030033,"Glute bridges with a resistance band","https://a.storyblok.com/f/115220/1100x1100/14f469e2e7/glute_bridges_with_a_resistance_band.png",[],{"type":812,"content":964},[965,970,976,982,988],{"type":758,"content":966},[967],{"type":730,"content":968},[969],{"text":819,"type":734},{"type":758,"content":971},[972],{"type":730,"content":973},[974],{"text":975,"type":734},"Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor",{"type":758,"content":977},[978],{"type":730,"content":979},[980],{"text":981,"type":734},"Drive through your heels to thrust your hips up towards the ceiling",{"type":758,"content":983},[984],{"type":730,"content":985},[986],{"text":987,"type":734},"Squeeze your glutes and tuck your belly button into your spine",{"type":758,"content":989},[990],{"type":730,"content":991},[992],{"text":993,"type":734},"Slowly return to your starting position and repeat 10 times",{"type":746,"attrs":995,"content":996},{"level":748},[997],{"text":998,"type":734},"Get Shanie Smashed!",{"type":730,"content":1000},[1001,1003,1009,1011,1017,1019,1025],{"text":1002,"type":734},"I recommend doing these resistance band exercises 3-5 times a week or before each workout as a part of the activation phase of your ",{"text":1004,"type":734,"marks":1005},"dynamic 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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":1045,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1050,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1046,"component":118,"meta_info":1047,"meta_title":7,"block_image":1048,"cover_image":1049,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-10-04 00:00","article",{"_uid":1055,"title":657,"plugin":43,"description":1056},"3f892dd4-f78e-445d-b360-ce202bc54893","Build up that booty with FightCamp Trainer Shanie Smash! Add a resistance band and these four (4) exercises to your boxing training and get your booty burning.",{"id":1058,"alt":657,"name":7,"focus":48,"title":657,"filename":1059,"copyright":7,"fieldtype":50},5029682,"https://a.storyblok.com/f/115220/2400x990/cb17ff6053/booty-builder-boxing-workout-with-a-resistance-band.png",[],"booty-builder-boxing-workout-with-a-resistance-band","blogs/booty-builder-boxing-workout-with-a-resistance-band",-4250,[1065],"featured",60887917,"9c014e73-793f-4d63-a8af-5ff014590019","training/{{story.slug}}",[],["Reactive",1071],[1072,1304,1543,1866,2105,2282],{"name":1073,"created_at":1074,"published_at":1075,"updated_at":1076,"id":1077,"uuid":1078,"content":1079,"slug":1297,"full_slug":1298,"sort_by_date":48,"position":1299,"tag_list":1300,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":1301,"first_published_at":1302,"release_id":48,"lang":60,"path":1068,"alternates":1303,"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":1080,"faqs":1081,"title":1073,"topic":1098,"author":1113,"content":1114,"category":1281,"schedule":1289,"component":1053,"meta_info":1290,"cover_image":1293,"description":1292,"contributors":1296},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1082,1086,1090,1094],{"_uid":1083,"answer":1084,"question":1085,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1087,"answer":1088,"question":1089,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1091,"answer":1092,"question":1093,"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":1095,"answer":1096,"question":1097,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1099,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1111,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1112,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1100,"component":39,"meta_info":1108,"block_image":1109,"cover_image":1110,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1101,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1106,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1107,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1102,"component":118,"meta_info":1103,"meta_title":7,"block_image":1104,"cover_image":1105,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":727,"content":1115},[1116,1129,1142,1147,1151,1161,1165,1170,1174,1178,1185,1195,1208,1213,1224,1227,1237,1238,1243,1256,1267,1277],{"type":730,"content":1117},[1118,1120,1127],{"text":1119,"type":734},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1121,"type":734,"marks":1122},"Aaron Swenson",[1123],{"type":739,"attrs":1124},{"href":1125,"uuid":48,"anchor":48,"custom":1126,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1128,"type":734}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":797,"attrs":1130},{"id":1131,"body":1132},"0a18151c-90cf-40c6-926a-b258a15847a9",[1133],{"_uid":1134,"link":1135,"image":1137,"title":1139,"component":1141},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1136,"linktype":13,"fieldtype":14,"cached_url":1136},"https://youtu.be/oMc52QTWo1A",{"id":1138,"alt":1139,"name":7,"focus":48,"title":1139,"filename":1140,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":746,"attrs":1143,"content":1144},{"level":748},[1145],{"text":1146,"type":734},"The Rebellious Age",{"type":730,"content":1148},[1149],{"text":1150,"type":734},"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":797,"attrs":1152},{"id":1131,"body":1153},[1154],{"url":1155,"_uid":1156,"image":1157,"component":809,"copyright_details":1160},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1158,"alt":1121,"name":7,"focus":48,"title":1121,"filename":1159,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":730,"content":1162},[1163],{"text":1164,"type":734},"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":746,"attrs":1166,"content":1167},{"level":748},[1168],{"text":1169,"type":734},"It’s Time To Spar",{"type":730,"content":1171},[1172],{"text":1173,"type":734},"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":730,"content":1175},[1176],{"text":1177,"type":734},"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":746,"attrs":1179,"content":1180},{"level":748},[1181,1183],{"text":1182,"type":734},"Humbling Experience and A New Life Path",{"type":1184},"hard_break",{"type":797,"attrs":1186},{"id":1131,"body":1187},[1188],{"url":1189,"_uid":1190,"image":1191,"component":809,"copyright_details":1194},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1192,"alt":1121,"name":7,"focus":48,"title":1121,"filename":1193,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":730,"content":1196},[1197,1199,1206],{"text":1198,"type":734},"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":1200,"type":734,"marks":1201},"body shot",[1202],{"type":739,"attrs":1203},{"href":1204,"uuid":48,"anchor":48,"custom":1205,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1207,"type":734}," 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":746,"attrs":1209,"content":1210},{"level":748},[1211,1212],{"text":1097,"type":734},{"type":1184},{"type":797,"attrs":1214},{"id":1131,"body":1215},[1216],{"url":1217,"_uid":1218,"image":1219,"component":809,"copyright_details":1223},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1220,"alt":1221,"name":7,"focus":48,"title":1221,"filename":1222,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":730,"content":1225},[1226],{"text":1096,"type":734},{"type":797,"attrs":1228},{"id":1229,"body":1230},"ce079800-7842-415f-8625-1c76bcc86c9f",[1231],{"_uid":1232,"text":1233,"image":1234,"author":1235,"component":1236},"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":730},{"type":746,"attrs":1239,"content":1240},{"level":748},[1241],{"text":1242,"type":734},"Inspirational FightCamp Trainers",{"type":730,"content":1244},[1245,1247,1254],{"text":1246,"type":734},"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":1248,"type":734,"marks":1249},"FightCamp Trainers",[1250],{"type":739,"attrs":1251},{"href":1252,"uuid":48,"anchor":48,"custom":1253,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1255,"type":734}," have you covered.",{"type":797,"attrs":1257},{"id":1131,"body":1258},[1259],{"url":1260,"_uid":1261,"image":1262,"component":809,"copyright_details":1266},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1263,"alt":1264,"name":7,"focus":48,"title":1264,"filename":1265,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":730,"content":1268},[1269,1270,1275],{"text":1035,"type":734},{"text":1037,"type":734,"marks":1271},[1272],{"type":739,"attrs":1273},{"href":1041,"uuid":48,"anchor":48,"custom":1274,"target":742,"linktype":13},{},{"text":1276,"type":734}," 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":730,"content":1278},[1279],{"text":1280,"type":734},"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":1282,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1287,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1283,"component":118,"meta_info":1284,"meta_title":7,"block_image":1285,"cover_image":1286,"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":1291,"title":1073,"plugin":43,"description":1292},"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":1294,"alt":1073,"name":7,"focus":48,"title":1073,"filename":1295,"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,[1065],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1305,"created_at":1306,"published_at":1307,"updated_at":1308,"id":1309,"uuid":1310,"content":1311,"slug":1536,"full_slug":1537,"sort_by_date":48,"position":1538,"tag_list":1539,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":1540,"first_published_at":1541,"release_id":48,"lang":60,"path":1068,"alternates":1542,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1312,"faqs":1313,"title":1305,"topic":1326,"author":1341,"content":1342,"category":1517,"schedule":1525,"component":1053,"meta_info":1526,"cover_image":1530,"description":1534,"contributors":1535},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1314,1318,1322],{"_uid":1315,"answer":1316,"question":1317,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1319,"answer":1320,"question":1321,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1323,"answer":1324,"question":1325,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1327,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1339,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1340,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1328,"component":39,"meta_info":1336,"block_image":1337,"cover_image":1338,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1329,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1334,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1330,"component":118,"meta_info":1331,"meta_title":7,"block_image":1332,"cover_image":1333,"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":727,"content":1343},[1344,1348,1352,1356,1360,1375,1421,1435,1440,1463,1495,1499,1503,1514],{"type":746,"attrs":1345,"content":1346},{"level":748},[1347],{"text":1317,"type":734},{"type":730,"content":1349},[1350],{"text":1351,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":1353},[1354],{"text":1355,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":746,"attrs":1357,"content":1358},{"level":748},[1359],{"text":1321,"type":734},{"type":730,"content":1361},[1362,1364,1373],{"text":1363,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1365,"type":734,"marks":1366},"National Academy of Sports Medicine",[1367,1371],{"type":739,"attrs":1368},{"href":1369,"uuid":48,"anchor":48,"custom":1370,"target":742,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1372},"underline",{"text":1374,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":753,"attrs":1376,"content":1378},{"order":1377},{"order":755},[1379,1385,1391,1397,1403,1409,1415],{"type":758,"content":1380},[1381],{"type":730,"content":1382},[1383],{"text":1384,"type":734},"A plateau or decline in workout performance or progress",{"type":758,"content":1386},[1387],{"type":730,"content":1388},[1389],{"text":1390,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":758,"content":1392},[1393],{"type":730,"content":1394},[1395],{"text":1396,"type":734},"Excessive sweating or overheating",{"type":758,"content":1398},[1399],{"type":730,"content":1400},[1401],{"text":1402,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":758,"content":1404},[1405],{"type":730,"content":1406},[1407],{"text":1408,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":758,"content":1410},[1411],{"type":730,"content":1412},[1413],{"text":1414,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":758,"content":1416},[1417],{"type":730,"content":1418},[1419],{"text":1420,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1422},[1423,1425,1433],{"text":1424,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1426,"type":734,"marks":1427},"FightCamp App",[1428,1432],{"type":739,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"custom":1431,"target":742,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1372},{"text":1434,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":746,"attrs":1436,"content":1437},{"level":748},[1438],{"text":1439,"type":734},"A Day of Rest",{"type":730,"content":1441},[1442,1444,1451,1453,1461],{"text":1443,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1445,"type":734,"marks":1446},"Aaron",[1447,1450],{"type":739,"attrs":1448},{"href":1125,"uuid":48,"anchor":48,"custom":1449,"target":742,"linktype":13},{},{"type":1372},{"text":1452,"type":734}," and ",{"text":1454,"type":734,"marks":1455},"Flo",[1456,1460],{"type":739,"attrs":1457},{"href":1458,"uuid":48,"anchor":48,"custom":1459,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1372},{"text":1462,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":1464},[1465,1467,1475,1477,1483,1485,1493],{"text":1466,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1468,"type":734,"marks":1469},"researchers",[1470,1474],{"type":739,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"custom":1473,"target":742,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1372},{"text":1476,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1248,"type":734,"marks":1478},[1479,1482],{"type":739,"attrs":1480},{"href":1252,"uuid":48,"anchor":48,"custom":1481,"target":742,"linktype":13},{},{"type":1372},{"text":1484,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1486,"type":734,"marks":1487},"neurological connections",[1488,1492],{"type":739,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"custom":1491,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1372},{"text":1494,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1496},[1497],{"text":1498,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":746,"attrs":1500,"content":1501},{"level":748},[1502],{"text":1031,"type":734},{"type":730,"content":1504},[1505,1506,1512],{"text":1035,"type":734},{"text":1037,"type":734,"marks":1507},[1508,1511],{"type":739,"attrs":1509},{"href":1041,"uuid":48,"anchor":48,"custom":1510,"target":742,"linktype":13},{},{"type":1372},{"text":1513,"type":734}," 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":730,"content":1515},[1516],{"text":1280,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1518,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1523,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1519,"component":118,"meta_info":1520,"meta_title":7,"block_image":1521,"cover_image":1522,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1527,"title":1528,"plugin":43,"description":1529},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1531,"alt":1532,"name":7,"focus":7,"title":1532,"filename":1533,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1065],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1544,"created_at":1545,"published_at":1546,"updated_at":1547,"id":1548,"uuid":1549,"content":1550,"slug":1860,"full_slug":1861,"sort_by_date":48,"position":1862,"tag_list":1863,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":1864,"first_published_at":1546,"release_id":48,"lang":60,"path":1068,"alternates":1865,"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":1551,"faqs":1552,"title":1544,"topic":1585,"author":1600,"content":1601,"category":1842,"schedule":1850,"component":1053,"meta_info":1851,"cover_image":1855,"description":1854,"contributors":1859},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1553,1557,1561,1565,1569,1573,1577,1581],{"_uid":1554,"answer":1555,"question":1556,"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":1558,"answer":1559,"question":1560,"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":1562,"answer":1563,"question":1564,"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":1566,"answer":1567,"question":1568,"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":1570,"answer":1571,"question":1572,"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":1574,"answer":1575,"question":1576,"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":1578,"answer":1579,"question":1580,"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":1582,"answer":1583,"question":1584,"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":1586,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1598,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1587,"component":39,"meta_info":1595,"block_image":1596,"cover_image":1597,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1588,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1593,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1589,"component":118,"meta_info":1590,"meta_title":7,"block_image":1591,"cover_image":1592,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":1602},[1603,1623,1627,1631,1636,1640,1652,1672,1676,1686,1689,1694,1705,1725,1730,1740,1768,1773,1783,1795,1800,1827,1831,1839],{"type":730,"content":1604},[1605,1607,1613,1615,1621],{"text":1606,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1608,"type":734,"marks":1609},"over two hours each day",[1610],{"type":739,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1614,"type":734}," on social media. The ",{"text":1616,"type":734,"marks":1617},"CDC",[1618],{"type":739,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1622,"type":734}," 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":730,"content":1624},[1625],{"text":1626,"type":734},"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":730,"content":1628},[1629],{"text":1630,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":746,"attrs":1632,"content":1633},{"level":748},[1634],{"text":1635,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":746,"attrs":1637,"content":1638},{"level":793},[1639],{"text":1564,"type":734},{"type":797,"attrs":1641},{"id":1642,"body":1643},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1644],{"url":1645,"_uid":1646,"image":1647,"component":809,"copyright_details":1651},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1648,"alt":1649,"name":7,"focus":48,"title":1649,"filename":1650,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":1653},[1654,1656,1662,1664,1670],{"text":1655,"type":734},"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":1657,"type":734,"marks":1658},"heavy bag",[1659],{"type":739,"attrs":1660},{"href":1661,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1663,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1665,"type":734,"marks":1666},"fantastic shape",[1667],{"type":739,"attrs":1668},{"href":1669,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1671,"type":734},". 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":746,"attrs":1673,"content":1674},{"level":793},[1675],{"text":1568,"type":734},{"type":797,"attrs":1677},{"id":1642,"body":1678},[1679],{"url":1680,"_uid":1681,"image":1682,"component":809,"copyright_details":1685},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1683,"alt":1649,"name":7,"focus":48,"title":1649,"filename":1684,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":730,"content":1687},[1688],{"text":1567,"type":734},{"type":746,"attrs":1690,"content":1691},{"level":793},[1692],{"text":1693,"type":734},"Stress Relief",{"type":797,"attrs":1695},{"id":1642,"body":1696},[1697],{"url":1698,"_uid":1699,"image":1700,"component":809,"copyright_details":1704},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1701,"alt":1702,"name":7,"focus":48,"title":1702,"filename":1703,"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":730,"content":1706},[1707,1709,1715,1717,1723],{"text":1708,"type":734},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1710,"type":734,"marks":1711},"unleashing that stress",[1712],{"type":739,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1716,"type":734}," 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":1718,"type":734,"marks":1719},"safe and healthy outlet",[1720],{"type":739,"attrs":1721},{"href":1722,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1724,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":746,"attrs":1726,"content":1727},{"level":793},[1728],{"text":1729,"type":734},"Mental Wellness",{"type":797,"attrs":1731},{"id":1642,"body":1732},[1733],{"url":1734,"_uid":1735,"image":1736,"component":809,"copyright_details":1739},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1737,"alt":1649,"name":7,"focus":48,"title":1649,"filename":1738,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":1741},[1742,1744,1750,1752,1758,1760,1766],{"text":1743,"type":734},"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":1745,"type":734,"marks":1746},"prevent age-related cognitive decline",[1747],{"type":739,"attrs":1748},{"href":1749,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1751,"type":734},". Studies have also shown that as little as ",{"text":1753,"type":734,"marks":1754},"15 minutes per day",[1755],{"type":739,"attrs":1756},{"href":1757,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1759,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1761,"type":734,"marks":1762},"regulate your emotional well-being",[1763],{"type":739,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1767,"type":734}," over time with consistent workouts.",{"type":746,"attrs":1769,"content":1770},{"level":793},[1771],{"text":1772,"type":734},"Convenience",{"type":797,"attrs":1774},{"id":1642,"body":1775},[1776],{"url":1777,"_uid":1778,"image":1779,"component":809,"copyright_details":1782},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1780,"alt":1649,"name":7,"focus":48,"title":1649,"filename":1781,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":1784},[1785,1787,1793],{"text":1786,"type":734},"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":1788,"type":734,"marks":1789},"boxing training at home",[1790],{"type":739,"attrs":1791},{"href":1792,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1794,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":746,"attrs":1796,"content":1797},{"level":748},[1798],{"text":1799,"type":734},"30-Minute Throwdown",{"type":730,"content":1801},[1802,1804,1810,1812,1818,1820,1825],{"text":1803,"type":734},"You can start getting all the benefits of ",{"text":1805,"type":734,"marks":1806},"boxing at home",[1807],{"type":739,"attrs":1808},{"href":1809,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1811,"type":734}," with no equipment at all. ",{"text":1813,"type":734,"marks":1814},"Shadowboxing",[1815],{"type":739,"attrs":1816},{"href":1817,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1819,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1657,"type":734,"marks":1821},[1822],{"type":739,"attrs":1823},{"href":1824,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1826,"type":734}," to your home gym can be life-changing.",{"type":746,"attrs":1828,"content":1829},{"level":748},[1830],{"text":1031,"type":734},{"type":730,"content":1832},[1833,1834,1838],{"text":1035,"type":734},{"text":1037,"type":734,"marks":1835},[1836],{"type":739,"attrs":1837},{"href":1041,"uuid":48,"anchor":48,"target":742,"linktype":13},{"text":1276,"type":734},{"type":730,"content":1840},[1841],{"text":1280,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1843,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1848,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1844,"component":118,"meta_info":1845,"meta_title":7,"block_image":1846,"cover_image":1847,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1852,"title":1853,"plugin":43,"description":1854},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1856,"alt":1857,"name":7,"focus":48,"title":1857,"filename":1858,"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,[1065],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1867,"created_at":1868,"published_at":1869,"updated_at":1870,"id":1871,"uuid":1872,"content":1873,"slug":2098,"full_slug":2099,"sort_by_date":48,"position":2100,"tag_list":2101,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":2102,"first_published_at":2103,"release_id":48,"lang":60,"path":1068,"alternates":2104,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1874,"faqs":1875,"title":1867,"topic":1884,"author":1899,"content":1900,"category":2079,"schedule":2087,"component":1053,"meta_info":2088,"cover_image":2092,"description":2096,"contributors":2097},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1876,1880],{"_uid":1877,"answer":1878,"question":1879,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1881,"answer":1882,"question":1883,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1885,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1897,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1886,"component":39,"meta_info":1894,"block_image":1895,"cover_image":1896,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1887,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1892,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1893,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1888,"component":118,"meta_info":1889,"meta_title":7,"block_image":1890,"cover_image":1891,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1901},[1902,1907,1911,1916,1920,1925,1929,1955,1960,1964,1969,1973,1978,1982,1987,2000,2005,2018,2023,2027,2032,2036,2041,2045,2050,2054,2059,2063,2068],{"type":746,"attrs":1903,"content":1904},{"level":748},[1905],{"text":1906,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":1908},[1909],{"text":1910,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":746,"attrs":1912,"content":1913},{"level":793},[1914],{"text":1915,"type":734},"Watch the Windchill",{"type":730,"content":1917},[1918],{"text":1919,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":746,"attrs":1921,"content":1922},{"level":793},[1923],{"text":1924,"type":734},"Protect Your Extremities",{"type":730,"content":1926},[1927],{"text":1928,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":812,"content":1930},[1931,1937,1943,1949],{"type":758,"content":1932},[1933],{"type":730,"content":1934},[1935],{"text":1936,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":758,"content":1938},[1939],{"type":730,"content":1940},[1941],{"text":1942,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":758,"content":1944},[1945],{"type":730,"content":1946},[1947],{"text":1948,"type":734},"Wear a hat or headband that covers your ears",{"type":758,"content":1950},[1951],{"type":730,"content":1952},[1953],{"text":1954,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":746,"attrs":1956,"content":1957},{"level":793},[1958],{"text":1959,"type":734},"Wear Layers",{"type":730,"content":1961},[1962],{"text":1963,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":746,"attrs":1965,"content":1966},{"level":793},[1967],{"text":1968,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":1970},[1971],{"text":1972,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":746,"attrs":1974,"content":1975},{"level":748},[1976],{"text":1977,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":1979},[1980],{"text":1981,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":746,"attrs":1983,"content":1984},{"level":793},[1985],{"text":1986,"type":734},"Invest in New Activewear",{"type":730,"content":1988},[1989,1991,1998],{"text":1990,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1992,"type":734,"marks":1993},"new workout gear",[1994],{"type":739,"attrs":1995},{"href":1996,"uuid":48,"anchor":48,"custom":1997,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1999,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":746,"attrs":2001,"content":2002},{"level":793},[2003],{"text":2004,"type":734},"Find a Workout Buddy",{"type":730,"content":2006},[2007,2009,2016],{"text":2008,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":2010,"type":734,"marks":2011},"workout buddy",[2012],{"type":739,"attrs":2013},{"href":2014,"uuid":48,"anchor":48,"custom":2015,"target":742,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2017,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":746,"attrs":2019,"content":2020},{"level":793},[2021],{"text":2022,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":2024},[2025],{"text":2026,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":746,"attrs":2028,"content":2029},{"level":793},[2030],{"text":2031,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":2033},[2034],{"text":2035,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":746,"attrs":2037,"content":2038},{"level":793},[2039],{"text":2040,"type":734},"Boost Your Immune System",{"type":730,"content":2042},[2043],{"text":2044,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":746,"attrs":2046,"content":2047},{"level":793},[2048],{"text":2049,"type":734},"Diverse Training Options",{"type":730,"content":2051},[2052],{"text":2053,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":746,"attrs":2055,"content":2056},{"level":793},[2057],{"text":2058,"type":734},"Burn More Calories",{"type":730,"content":2060},[2061],{"text":2062,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":746,"attrs":2064,"content":2065},{"level":748},[2066],{"text":2067,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":2069},[2070,2072,2078],{"text":2071,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1037,"type":734,"marks":2073},[2074,2077],{"type":739,"attrs":2075},{"href":1041,"uuid":48,"anchor":48,"custom":2076,"target":742,"linktype":13},{},{"type":1372},{"text":1043,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2080,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2085,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2086,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2081,"component":118,"meta_info":2082,"meta_title":7,"block_image":2083,"cover_image":2084,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2089,"title":2090,"plugin":43,"description":2091},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2093,"alt":2094,"name":7,"focus":7,"title":2094,"filename":2095,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1065],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2106,"created_at":2107,"published_at":2108,"updated_at":2109,"id":2110,"uuid":2111,"content":2112,"slug":2276,"full_slug":2277,"sort_by_date":48,"position":2278,"tag_list":2279,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":2280,"first_published_at":2108,"release_id":48,"lang":60,"path":1068,"alternates":2281,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2113,"faqs":2114,"title":2106,"topic":2131,"author":2146,"content":2147,"category":2257,"schedule":2265,"component":1053,"meta_info":2266,"cover_image":2270,"description":2274,"contributors":2275},"52144e3e-d0cf-4037-a459-fad9641f4053",[2115,2119,2123,2127],{"_uid":2116,"answer":2117,"question":2118,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2120,"answer":2121,"question":2122,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2124,"answer":2125,"question":2126,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2128,"answer":2129,"question":2130,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2132,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2144,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2133,"component":39,"meta_info":2141,"block_image":2142,"cover_image":2143,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2134,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2139,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2135,"component":118,"meta_info":2136,"meta_title":7,"block_image":2137,"cover_image":2138,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":2148},[2149,2153,2158,2163,2176,2180,2185,2189,2194,2205,2210,2223,2228,2241,2245,2254],{"type":730,"content":2150},[2151],{"text":2152,"type":734},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":746,"attrs":2154,"content":2155},{"level":748},[2156],{"text":2157,"type":734},"4 Ways To Tire Out Your Opponent",{"type":746,"attrs":2159,"content":2160},{"level":793},[2161],{"text":2162,"type":734},"A Consistent Body Attack",{"type":730,"content":2164},[2165,2167,2174],{"text":2166,"type":734},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2168,"type":734,"marks":2169},"opponent’s body",[2170],{"type":739,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"custom":2173,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2175,"type":734},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":730,"content":2177},[2178],{"text":2179,"type":734},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":746,"attrs":2181,"content":2182},{"level":793},[2183],{"text":2184,"type":734},"Constant Pressure",{"type":730,"content":2186},[2187],{"text":2188,"type":734},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":746,"attrs":2190,"content":2191},{"level":793},[2192],{"text":2193,"type":734},"Cut Off the Ring ",{"type":730,"content":2195},[2196,2203],{"text":2197,"type":734,"marks":2198},"Cutting off the space",[2199],{"type":739,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"custom":2202,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2204,"type":734}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":746,"attrs":2206,"content":2207},{"level":793},[2208],{"text":2209,"type":734},"Attack the Arms",{"type":730,"content":2211},[2212,2214,2221],{"text":2213,"type":734},"This is a favorite trick of ",{"text":2215,"type":734,"marks":2216},"Canelo Alvarez",[2217],{"type":739,"attrs":2218},{"href":2219,"uuid":48,"anchor":48,"custom":2220,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2222,"type":734}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":746,"attrs":2224,"content":2225},{"level":748},[2226],{"text":2227,"type":734},"Sapping Their Strength",{"type":730,"content":2229},[2230,2232,2239],{"text":2231,"type":734},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2233,"type":734,"marks":2234},"Mike Tyson",[2235],{"type":739,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"custom":2238,"target":742,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2240,"type":734}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":746,"attrs":2242,"content":2243},{"level":748},[2244],{"text":1031,"type":734},{"type":730,"content":2246},[2247,2248,2253],{"text":1035,"type":734},{"text":1037,"type":734,"marks":2249},[2250],{"type":739,"attrs":2251},{"href":1041,"uuid":48,"anchor":48,"custom":2252,"target":742,"linktype":13},{},{"text":1276,"type":734},{"type":730,"content":2255},[2256],{"text":1280,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2258,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2259,"component":118,"meta_info":2260,"meta_title":7,"block_image":2261,"cover_image":2262,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2267,"title":2268,"plugin":43,"description":2269},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2271,"alt":2272,"name":7,"focus":48,"title":2272,"filename":2273,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1065],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2283,"created_at":2284,"published_at":2285,"updated_at":2286,"id":2287,"uuid":2288,"content":2289,"slug":2463,"full_slug":2464,"sort_by_date":48,"position":2465,"tag_list":2466,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":2467,"first_published_at":2468,"release_id":48,"lang":60,"path":1068,"alternates":2469,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2290,"faqs":2291,"title":2308,"topic":2309,"author":2146,"content":2324,"category":2444,"schedule":2452,"component":1053,"meta_info":2453,"cover_image":2457,"description":2461,"contributors":2462},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2292,2296,2300,2304],{"_uid":2293,"answer":2294,"question":2295,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2297,"answer":2298,"question":2299,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2301,"answer":2302,"question":2303,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2305,"answer":2306,"question":2307,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2310,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2322,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2311,"component":39,"meta_info":2319,"block_image":2320,"cover_image":2321,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2312,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2317,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2313,"component":118,"meta_info":2314,"meta_title":7,"block_image":2315,"cover_image":2316,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2325},[2326,2339,2343,2354,2367,2371,2380,2384,2388,2397,2410,2415,2428,2432,2441],{"type":730,"content":2327},[2328,2330,2337],{"text":2329,"type":734},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2331,"type":734,"marks":2332},"Muhammad Ali",[2333],{"type":739,"attrs":2334},{"href":2335,"uuid":48,"anchor":48,"custom":2336,"target":742,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2338,"type":734}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":746,"attrs":2340,"content":2341},{"level":748},[2342],{"text":2299,"type":734},{"type":797,"attrs":2344},{"id":2345,"body":2346},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2347],{"url":7,"_uid":2348,"image":2349,"component":809,"copyright_details":2353},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2350,"alt":2351,"name":7,"focus":7,"title":2351,"filename":2352,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":730,"content":2355},[2356,2358,2365],{"text":2357,"type":734},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2359,"type":734,"marks":2360},"Manny Pacquiao",[2361],{"type":739,"attrs":2362},{"href":2363,"uuid":48,"anchor":48,"custom":2364,"target":742,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2366,"type":734},". His punches have great technique and flow well, naturally building momentum.",{"type":746,"attrs":2368,"content":2369},{"level":748},[2370],{"text":2303,"type":734},{"type":797,"attrs":2372},{"id":2345,"body":2373},[2374],{"url":7,"_uid":2375,"image":2376,"component":809,"copyright_details":2379},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2377,"alt":2351,"name":7,"focus":7,"title":2351,"filename":2378,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":730,"content":2381},[2382],{"text":2383,"type":734},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":746,"attrs":2385,"content":2386},{"level":748},[2387],{"text":2307,"type":734},{"type":797,"attrs":2389},{"id":2345,"body":2390},[2391],{"url":7,"_uid":2392,"image":2393,"component":809,"copyright_details":2396},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2394,"alt":2351,"name":7,"focus":7,"title":2351,"filename":2395,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":730,"content":2398},[2399,2401,2408],{"text":2400,"type":734},"In boxing movies, you will often hear boxers ‘",{"text":2402,"type":734,"marks":2403},"hiss",[2404],{"type":739,"attrs":2405},{"href":2406,"uuid":48,"anchor":48,"custom":2407,"target":742,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2409,"type":734},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":746,"attrs":2411,"content":2412},{"level":748},[2413],{"text":2414,"type":734},"The Takeaway",{"type":730,"content":2416},[2417,2419,2426],{"text":2418,"type":734},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2420,"type":734,"marks":2421},"breathing",[2422],{"type":739,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2427,"type":734}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":746,"attrs":2429,"content":2430},{"level":748},[2431],{"text":1031,"type":734},{"type":730,"content":2433},[2434,2435,2440],{"text":1035,"type":734},{"text":1037,"type":734,"marks":2436},[2437],{"type":739,"attrs":2438},{"href":1041,"uuid":48,"anchor":48,"custom":2439,"target":742,"linktype":13},{},{"text":1276,"type":734},{"type":730,"content":2442},[2443],{"text":1280,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2445,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2450,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2446,"component":118,"meta_info":2447,"meta_title":7,"block_image":2448,"cover_image":2449,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2454,"title":2455,"plugin":43,"description":2456},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2458,"alt":2459,"name":7,"focus":7,"title":2459,"filename":2460,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1065],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1053,"created_at":2471,"published_at":2472,"updated_at":2473,"id":2474,"uuid":2475,"content":2476,"slug":1053,"full_slug":2497,"sort_by_date":48,"position":446,"tag_list":2498,"is_startpage":9,"parent_id":2499,"meta_data":48,"group_id":2500,"first_published_at":2501,"release_id":48,"lang":60,"path":7,"alternates":2502,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2477,"component":2478,"meta_info":2479,"custom_content_list":2481},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2480,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2482,2487,2492],{"_uid":2483,"label":2484,"value":2485,"dev_id":2486,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2488,"label":2489,"value":2490,"dev_id":2491,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2493,"label":2494,"value":2495,"dev_id":2496,"component":734},"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",[],1787353469966]