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There are also times when you will be put on the mat without actually being hurt, such as when you are off balance (this is often referred to as a flash knockdown).","What is a the difference between a knockout and a knockdown?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"472191bd-07f5-48dd-adb9-fb951e52f863","Follow these three (3) steps to recover from a knockdown in sparring:\nStep 0: See a Doctor\nStep 1: Take The Day Off\nStep 2: No Contact Training\nStep 3: Back To Sparring","How can you recover from a knockdown in sparring?",{"_uid":676,"answer":677,"question":678,"component":670},"9f8cfefd-4179-4b2d-9e8d-3f350f75e177","The first thing to do, no matter how you feel, is to get checked out by a physician. Concussions are no joke, and sometimes the symptoms hide until the injury is aggravated by further contact. A trained physician or a ringside EMT will be able to tell how severe any damage is.","Step 0: See a Doctor",{"_uid":680,"answer":681,"question":682,"component":670},"160496dc-d143-43bc-a957-5a8de6ae17e5","No matter how severe or mild the knockdown was, even if it was a flash knockdown, a knockdown where you weren’t hurt, just knocked off balance, there is no reason to risk it. If you’re knocked down in sparring, get out of the ring. I cannot tell you how many new fighters get hurt and try to be macho about it, not telling anyone. Then they end up having to take weeks off of training because they developed a serious concussion. Believe me, taking the day or a few days off will do wonders to help your mind and your body heal and recover so you can come back stronger, healthier, and ready.","Step 1: Take The Day Off",{"_uid":684,"answer":685,"question":686,"component":670},"621a32f3-0f50-477d-9004-bc0b9a300d3a","After you follow Step 1 and take one or more complete days off (depending on the severity of your injury), it’s time to start easing back into training. This does NOT mean it’s time to get in the ring and get punched in the face. No contact training is exactly what it sounds like: training that has little to no risk of aggravating what is probably a mostly but not completely healed concussion. When recovering, I tend to stick to the following exercises:\n- Shadowboxing: good for keeping yourself fluid and warding off the rust\n- Speed bag: good for maintaining shoulder conditioning and rhythm\n- Double-end bag: good for maintaining hand-eye coordination and punch control\n- Running/cycling/swimming: cardio is always important","Step 2: No Contact Training",{"_uid":688,"answer":689,"question":690,"component":670},"5415d8a2-1791-4fbd-9325-498d116593cf","After you are cleared by a medical professional, it is time to return to sparring. A lot of people are a little nervous and scared after their first knockdown, and that’s okay! If you’re feeling anxious, just ask to do some light sparring until you get your confidence back. Personally, I don’t do much hard sparring in general. I find that light sparring is better for honing my boxing technique. I only hard spar once a month to remember what the pace of a real fight is.","Step 3: Back To Sparring",{"_uid":692,"answer":693,"question":694,"component":670},"0cf9726a-e039-4a6c-b724-2ffa03c7d8db","Recovering from a knockdown mid-match is a completely different beast, and deserves its own article. Stay tuned for my step-by-step process for returning to the ring after a KO.","What if I get knocked down in a boxing match?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":696,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":726,"full_slug":727,"sort_by_date":48,"position":528,"tag_list":728,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":730,"first_published_at":731,"release_id":48,"lang":60,"path":48,"alternates":732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":734,"content":735},"doc",[736,742,749,753,758,764,778,783,787,792,798,811,862,867,879,884,887,892,896,908],{"type":737,"content":738},"paragraph",[739],{"text":740,"type":741},"Getting knocked out, or at least put on the mat, is an eventuality in the sport of boxing. Whether it's during a sparring session or a match, sooner or later even the most iron-jawed fighter gets rocked. While it can be a scary experience, there are ways to manage your recovery to make sure that you heal completely and can get back to your boxing training as quickly as possible. When I need to get back on my feet after a knockout or knockdown, I find that having a clearly defined process helps me stay on course and not get anxious. Here, I will share my step-by-step process for recovering from a knockout.","text",{"type":743,"attrs":744,"content":746},"heading",{"level":745},2,[747],{"text":748,"type":741},"What is the difference between a knockout and a knockdown?",{"type":737,"content":750},[751],{"text":752,"type":741},"Basically, a knockout is when you are knocked fully unconscious, while a knockdown is when you temporarily lose control of your senses and remain ‘shaky’ but can continue fighting. There are also times when you will be put on the mat without actually being hurt, such as when you are off-balance (this is often referred to as a flash knockdown).",{"type":743,"attrs":754,"content":755},{"level":745},[756],{"text":757,"type":741},"4 Steps To Recover From a Knockdown or Knockout In Sparring",{"type":743,"attrs":759,"content":761},{"level":760},3,[762],{"text":763,"type":741},"Step 1: See a Doctor",{"type":737,"content":765},[766,768,776],{"text":767,"type":741},"The first thing to do, no matter how you feel, is to get checked out by a physician. ",{"text":769,"type":741,"marks":770},"Concussions",[771],{"type":772,"attrs":773},"link",{"href":774,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/","_blank",{"text":777,"type":741}," are no joke, and sometimes the symptoms hide until the injury is aggravated by further contact. A trained physician or a ringside EMT will be able to tell how severe any damage is.",{"type":743,"attrs":779,"content":780},{"level":760},[781],{"text":782,"type":741},"Step 2: Take The Day Off",{"type":737,"content":784},[785],{"text":786,"type":741},"It doesn't matter how severe or mild the knockdown was, even if it was a flash knockdown, a knockdown where you weren’t hurt and just knocked off balance, there is no reason to risk it. If you’re knocked down in sparring, get out of the ring. I cannot tell you how many new fighters get hurt and try to be macho about it, not telling anyone. Then they end up having to take weeks off of training because they developed a serious concussion. Believe me, taking the day or a few days off will do wonders to help your mind and your body heal and recover so you can come back stronger, healthier, and ready.",{"type":743,"attrs":788,"content":789},{"level":760},[790],{"text":791,"type":741},"Step 3: No Contact Training",{"type":737,"content":793},[794,796],{"text":795,"type":741},"After you follow Step 2 and take one or more complete days off (depending on the severity of your injury), you can start easing back into training. This does NOT mean it’s time to get in the ring and get punched in the face. No contact training is exactly what it sounds like: training that has little to no risk of aggravating what is probably a mostly but not completely healed concussion. When recovering, I tend to stick to the following exercises:",{"type":797},"hard_break",{"type":799,"attrs":800},"blok",{"id":801,"body":802},"072a4008-af14-48cf-a60b-7c9605e0873c",[803],{"_uid":804,"image":805,"component":809,"copyright_details":810},"i-52d921ca-8896-49bd-847d-9dbb466633d6",{"id":806,"alt":807,"name":7,"focus":48,"title":807,"filename":808,"copyright":7,"fieldtype":50},3872324,"Aaron Swenson Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/3e815fa52a/aaron_swenson_shadowboxing.png","content_image",[],{"type":812,"content":813},"bullet_list",[814,829,842,852],{"type":815,"content":816},"list_item",[817],{"type":737,"content":818},[819,827],{"text":820,"type":741,"marks":821},"Shadowboxing",[822,825],{"type":772,"attrs":823},{"href":824,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/10-reasons-why-shadowboxing-is-great-for-boxing-technique",{"type":826},"bold",{"text":828,"type":741},": good for keeping yourself fluid and warding off the rust",{"type":815,"content":830},[831],{"type":737,"content":832},[833,840],{"text":834,"type":741,"marks":835},"Speed bag",[836,839],{"type":772,"attrs":837},{"href":838,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/whats-a-speed-bag-in-boxing",{"type":826},{"text":841,"type":741},": good for maintaining shoulder conditioning and rhythm",{"type":815,"content":843},[844],{"type":737,"content":845},[846,850],{"text":847,"type":741,"marks":848},"Double-end bag",[849],{"type":826},{"text":851,"type":741},": good for maintaining hand-eye coordination and punch control",{"type":815,"content":853},[854],{"type":737,"content":855},[856,860],{"text":857,"type":741,"marks":858},"Running/cycling/swimming",[859],{"type":826},{"text":861,"type":741},": good for keeping up cardio and endurance",{"type":743,"attrs":863,"content":864},{"level":760},[865],{"text":866,"type":741},"Step 4: Back To Sparring",{"type":737,"content":868},[869,871,877],{"text":870,"type":741},"After you are cleared by a medical professional, it is time to return to ",{"text":872,"type":741,"marks":873},"sparring",[874],{"type":772,"attrs":875},{"href":876,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills",{"text":878,"type":741},". A lot of people are a little nervous and scared after their first knockdown, and that’s okay! If you’re feeling anxious, just ask to do some light sparring until you get your confidence back. Personally, I don’t do much hard sparring. I find that light sparring is better for honing my boxing technique. I only hard spar once a month to remember the pace of a real fight.",{"type":743,"attrs":880,"content":881},{"level":745},[882],{"text":883,"type":741},"What if I get knocked down in a match?",{"type":737,"content":885},[886],{"text":693,"type":741},{"type":743,"attrs":888,"content":889},{"level":745},[890],{"text":891,"type":741},"Keep Up The Fight",{"type":737,"content":893},[894],{"text":895,"type":741},"Even the strongest and fiercest boxers get knocked down during training. It’s all part of the learning process. Educating yourself on proper recovery is a key part of boxing training. As with any injury, you have to allow your body and mind time to rest and restore before jumping back, otherwise, you can risk more detrimental issues. Never doubt your inner fighter. Taking the necessary steps to ease back into your routine will ensure that you develop into a stronger and smarter competitor–at home or in the ring!",{"type":737,"content":897},[898,900,906],{"text":899,"type":741},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":901,"type":741,"marks":902},"FightCamp App",[903],{"type":772,"attrs":904},{"href":905,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":907,"type":741}," and train with real fighters from the comfort of your own home.",{"type":799,"attrs":909},{"id":910,"body":911},"dcdd3911-57c9-40f6-a3b4-a7fd4a50d505",[912],{"url":913,"_uid":915,"image":916,"component":809,"copyright_details":920},{"id":7,"url":914,"linktype":13,"fieldtype":14,"cached_url":914},"https://fightcamp.app.link/GD872R25zob","i-c65276cb-473e-47d9-8af7-afd8adc05564",{"id":917,"alt":918,"name":7,"focus":48,"title":918,"filename":919,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":923,"component":118,"meta_info":924,"meta_title":7,"block_image":925,"cover_image":926,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-04-13 00:00","article",{"_uid":932,"title":657,"plugin":43,"description":933},"662a1158-1a03-4548-bab2-35767d223beb","Getting knocked out or put on the mat during sparring can be scary for any fighter. Recover and come back stronger with these tips from boxer, Iain Mackenzie.",{"id":935,"alt":657,"name":7,"focus":48,"title":657,"filename":936,"copyright":7,"fieldtype":50},3872146,"https://a.storyblok.com/f/115220/2400x990/94153148c8/how-to-recover-from-a-boxing-sparring-session-knockdown.png",[],"how-to-recover-from-a-boxing-sparring-session-knockdown","blogs/how-to-recover-from-a-boxing-sparring-session-knockdown",-3760,[942],"featured",60887917,"5d670e1f-87a8-44a8-b921-e413567de4d0","2022-03-31T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",949],[950,1195,1348,1535,1805,2045],{"name":951,"created_at":952,"published_at":953,"updated_at":954,"id":955,"uuid":956,"content":957,"slug":1188,"full_slug":1189,"sort_by_date":48,"position":1190,"tag_list":1191,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":1192,"first_published_at":1193,"release_id":48,"lang":60,"path":946,"alternates":1194,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":958,"faqs":959,"title":951,"topic":980,"author":995,"content":996,"category":1172,"schedule":1180,"component":930,"meta_info":1181,"cover_image":1184,"description":1183,"contributors":1187},"d9342cbc-2f33-448b-95cb-d9141a391216",[960,964,968,972,976],{"_uid":961,"answer":962,"question":963,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":965,"answer":966,"question":967,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":969,"answer":970,"question":971,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":973,"answer":974,"question":975,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":977,"answer":978,"question":979,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":981,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":993,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":994,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":982,"component":39,"meta_info":990,"block_image":991,"cover_image":992,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":983,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":988,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":984,"component":118,"meta_info":985,"meta_title":7,"block_image":986,"cover_image":987,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":734,"content":997},[998,1011,1015,1028,1032,1036,1049,1053,1057,1061,1078,1082,1086,1090,1106,1110,1115,1128,1132,1142,1154,1159],{"type":737,"content":999},[1000,1002,1009],{"text":1001,"type":741},"FightCamp Trainer ",{"text":1003,"type":741,"marks":1004},"Coach PJ",[1005],{"type":772,"attrs":1006},{"href":1007,"uuid":48,"anchor":48,"custom":1008,"target":775,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1010,"type":741}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":737,"content":1012},[1013],{"text":1014,"type":741},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":799,"attrs":1016},{"id":1017,"body":1018},"d975e679-f879-4a04-b019-c5eb66b48e99",[1019],{"_uid":1020,"link":1021,"image":1023,"title":1025,"component":1027},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1022,"linktype":13,"fieldtype":14,"cached_url":1022},"https://youtu.be/G-4nuJefUcE",{"id":1024,"alt":1025,"name":7,"focus":48,"title":1025,"filename":1026,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":743,"attrs":1029,"content":1030},{"level":745},[1031],{"text":963,"type":741},{"type":737,"content":1033},[1034],{"text":1035,"type":741},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":799,"attrs":1037},{"id":1038,"body":1039},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1040],{"url":1041,"_uid":1043,"image":1044,"component":809,"copyright_details":1048},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1045,"alt":1046,"name":7,"focus":48,"title":1046,"filename":1047,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":737,"content":1050},[1051],{"text":1052,"type":741},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":743,"attrs":1054,"content":1055},{"level":745},[1056],{"text":967,"type":741},{"type":737,"content":1058},[1059],{"text":1060,"type":741},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":799,"attrs":1062},{"id":1038,"body":1063},[1064],{"url":1065,"_uid":1066,"image":1067,"component":809,"copyright_details":1071},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1068,"alt":1069,"name":7,"focus":48,"title":1069,"filename":1070,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1072],{"_uid":1073,"link":1074,"title":1076,"component":1077},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1075,"linktype":13,"fieldtype":14,"cached_url":1075},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":737,"content":1079},[1080],{"text":1081,"type":741},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":743,"attrs":1083,"content":1084},{"level":745},[1085],{"text":971,"type":741},{"type":737,"content":1087},[1088],{"text":1089,"type":741},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":799,"attrs":1091},{"id":1038,"body":1092},[1093],{"url":1094,"_uid":1095,"image":1096,"component":809,"copyright_details":1100},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1097,"alt":1098,"name":7,"focus":48,"title":1098,"filename":1099,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1101],{"_uid":1102,"link":1103,"title":1105,"component":1077},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1104,"linktype":13,"fieldtype":14,"cached_url":1104},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":737,"content":1107},[1108],{"text":1109,"type":741},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":743,"attrs":1111,"content":1112},{"level":745},[1113],{"text":1114,"type":741},"Levels & Abilities",{"type":737,"content":1116},[1117,1119,1126],{"text":1118,"type":741},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1120,"type":741,"marks":1121},"sweet science",[1122],{"type":772,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"custom":1125,"target":775,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1127,"type":741},". ",{"type":743,"attrs":1129,"content":1130},{"level":745},[1131],{"text":979,"type":741},{"type":799,"attrs":1133},{"id":1038,"body":1134},[1135],{"url":1136,"_uid":1137,"image":1138,"component":809,"copyright_details":1141},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1139,"alt":1046,"name":7,"focus":48,"title":1046,"filename":1140,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":737,"content":1143},[1144,1146,1152],{"text":1145,"type":741},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1147,"type":741,"marks":1148},"FightCamp app",[1149],{"type":772,"attrs":1150},{"href":905,"uuid":48,"anchor":48,"custom":1151,"target":775,"linktype":13},{},{"text":1153,"type":741},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":743,"attrs":1155,"content":1156},{"level":745},[1157],{"text":1158,"type":741},"Train Like a Fighter",{"type":737,"content":1160},[1161,1163,1170],{"text":1162,"type":741},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1164,"type":741,"marks":1165},"FightCamp",[1166],{"type":772,"attrs":1167},{"href":1168,"uuid":48,"anchor":48,"custom":1169,"target":775,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1171,"type":741}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":1173,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1174,"component":118,"meta_info":1175,"meta_title":7,"block_image":1176,"cover_image":1177,"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},[],[],"2022-12-29 00:00",{"_uid":1182,"title":951,"plugin":43,"description":1183},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1185,"alt":951,"name":7,"focus":48,"title":951,"filename":1186,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[942],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1196,"created_at":1197,"published_at":1198,"updated_at":1199,"id":1200,"uuid":1201,"content":1202,"slug":1342,"full_slug":1343,"sort_by_date":48,"position":1344,"tag_list":1345,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":1346,"first_published_at":1198,"release_id":48,"lang":60,"path":946,"alternates":1347,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1203,"faqs":1204,"title":1196,"topic":1221,"author":716,"content":1236,"category":1326,"schedule":1334,"component":930,"meta_info":1335,"cover_image":1338,"description":1337,"contributors":1341},"96d7fcda-e3db-4f35-935d-fd195032b834",[1205,1209,1213,1217],{"_uid":1206,"answer":1207,"question":1208,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1210,"answer":1211,"question":1212,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1214,"answer":1215,"question":1216,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1218,"answer":1219,"question":1220,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1222,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1234,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1223,"component":39,"meta_info":1231,"block_image":1232,"cover_image":1233,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1224,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1229,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1230,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1225,"component":118,"meta_info":1226,"meta_title":7,"block_image":1227,"cover_image":1228,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":1237},[1238,1260,1265,1268,1273,1276,1281,1303,1308,1312,1322],{"type":737,"content":1239},[1240,1242,1249,1251,1258],{"text":1241,"type":741},"Boxing is a sport about ",{"text":1243,"type":741,"marks":1244},"range",[1245],{"type":772,"attrs":1246},{"href":1247,"uuid":48,"anchor":48,"custom":1248,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1250,"type":741}," and ",{"text":1252,"type":741,"marks":1253},"distance",[1254],{"type":772,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"custom":1257,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1259,"type":741},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":743,"attrs":1261,"content":1262},{"level":745},[1263],{"text":1264,"type":741},"Step Behind The Jab",{"type":737,"content":1266},[1267],{"text":1211,"type":741},{"type":743,"attrs":1269,"content":1270},{"level":745},[1271],{"text":1272,"type":741},"Front Foot Defense",{"type":737,"content":1274},[1275],{"text":1215,"type":741},{"type":743,"attrs":1277,"content":1278},{"level":745},[1279],{"text":1280,"type":741},"Cutting Off The Ring",{"type":737,"content":1282},[1283,1285,1292,1294,1301],{"text":1284,"type":741},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1286,"type":741,"marks":1287},"outside fighter",[1288],{"type":772,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1293,"type":741},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1295,"type":741,"marks":1296},"jab",[1297],{"type":772,"attrs":1298},{"href":1299,"uuid":48,"anchor":48,"custom":1300,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1302,"type":741}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":743,"attrs":1304,"content":1305},{"level":745},[1306],{"text":1307,"type":741},"The Takeaway",{"type":737,"content":1309},[1310],{"text":1311,"type":741},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":737,"content":1313},[1314,1315,1320],{"text":1162,"type":741},{"text":1164,"type":741,"marks":1316},[1317],{"type":772,"attrs":1318},{"href":1168,"uuid":48,"anchor":48,"custom":1319,"target":775,"linktype":13},{},{"text":1321,"type":741}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":737,"content":1323},[1324],{"text":1325,"type":741},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1328,"component":118,"meta_info":1329,"meta_title":7,"block_image":1330,"cover_image":1331,"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},[],[],"2022-09-10 00:00",{"_uid":1336,"title":1196,"plugin":43,"description":1337},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1339,"alt":1196,"name":7,"focus":48,"title":1196,"filename":1340,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[942],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1349,"created_at":1350,"published_at":1351,"updated_at":1352,"id":1353,"uuid":1354,"content":1355,"slug":1528,"full_slug":1529,"sort_by_date":48,"position":1530,"tag_list":1531,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":1532,"first_published_at":1533,"release_id":48,"lang":60,"path":946,"alternates":1534,"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":1356,"faqs":1357,"title":1374,"topic":1375,"author":716,"content":1390,"category":1509,"schedule":1517,"component":930,"meta_info":1518,"cover_image":1522,"description":1526,"contributors":1527},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1358,1362,1366,1370],{"_uid":1359,"answer":1360,"question":1361,"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":1363,"answer":1364,"question":1365,"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":1367,"answer":1368,"question":1369,"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":1371,"answer":1372,"question":1373,"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":1376,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1388,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1389,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1377,"component":39,"meta_info":1385,"block_image":1386,"cover_image":1387,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1378,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1383,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1379,"component":118,"meta_info":1380,"meta_title":7,"block_image":1381,"cover_image":1382,"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":734,"content":1391},[1392,1405,1409,1420,1433,1437,1446,1450,1454,1463,1476,1480,1493,1497,1506],{"type":737,"content":1393},[1394,1396,1403],{"text":1395,"type":741},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1397,"type":741,"marks":1398},"Muhammad Ali",[1399],{"type":772,"attrs":1400},{"href":1401,"uuid":48,"anchor":48,"custom":1402,"target":775,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1404,"type":741}," 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":743,"attrs":1406,"content":1407},{"level":745},[1408],{"text":1365,"type":741},{"type":799,"attrs":1410},{"id":1411,"body":1412},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1413],{"url":7,"_uid":1414,"image":1415,"component":809,"copyright_details":1419},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1416,"alt":1417,"name":7,"focus":7,"title":1417,"filename":1418,"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":737,"content":1421},[1422,1424,1431],{"text":1423,"type":741},"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":1425,"type":741,"marks":1426},"Manny Pacquiao",[1427],{"type":772,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":775,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1432,"type":741},". His punches have great technique and flow well, naturally building momentum.",{"type":743,"attrs":1434,"content":1435},{"level":745},[1436],{"text":1369,"type":741},{"type":799,"attrs":1438},{"id":1411,"body":1439},[1440],{"url":7,"_uid":1441,"image":1442,"component":809,"copyright_details":1445},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1443,"alt":1417,"name":7,"focus":7,"title":1417,"filename":1444,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":737,"content":1447},[1448],{"text":1449,"type":741},"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":743,"attrs":1451,"content":1452},{"level":745},[1453],{"text":1373,"type":741},{"type":799,"attrs":1455},{"id":1411,"body":1456},[1457],{"url":7,"_uid":1458,"image":1459,"component":809,"copyright_details":1462},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1460,"alt":1417,"name":7,"focus":7,"title":1417,"filename":1461,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":737,"content":1464},[1465,1467,1474],{"text":1466,"type":741},"In boxing movies, you will often hear boxers ‘",{"text":1468,"type":741,"marks":1469},"hiss",[1470],{"type":772,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"custom":1473,"target":775,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1475,"type":741},"’ 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":743,"attrs":1477,"content":1478},{"level":745},[1479],{"text":1307,"type":741},{"type":737,"content":1481},[1482,1484,1491],{"text":1483,"type":741},"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":1485,"type":741,"marks":1486},"breathing",[1487],{"type":772,"attrs":1488},{"href":1489,"uuid":48,"anchor":48,"custom":1490,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1492,"type":741}," 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":743,"attrs":1494,"content":1495},{"level":745},[1496],{"text":1158,"type":741},{"type":737,"content":1498},[1499,1500,1505],{"text":1162,"type":741},{"text":1164,"type":741,"marks":1501},[1502],{"type":772,"attrs":1503},{"href":1168,"uuid":48,"anchor":48,"custom":1504,"target":775,"linktype":13},{},{"text":1321,"type":741},{"type":737,"content":1507},[1508],{"text":1325,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1510,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1515,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1516,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1511,"component":118,"meta_info":1512,"meta_title":7,"block_image":1513,"cover_image":1514,"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":1519,"title":1520,"plugin":43,"description":1521},"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":1523,"alt":1524,"name":7,"focus":7,"title":1524,"filename":1525,"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,[942],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1536,"created_at":1537,"published_at":1538,"updated_at":1539,"id":1540,"uuid":1541,"content":1542,"slug":1799,"full_slug":1800,"sort_by_date":48,"position":1801,"tag_list":1802,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":1803,"first_published_at":1538,"release_id":48,"lang":60,"path":946,"alternates":1804,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1543,"faqs":1544,"title":1536,"topic":1565,"author":1580,"content":1581,"category":1780,"schedule":1788,"component":930,"meta_info":1789,"cover_image":1793,"description":1797,"contributors":1798},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1545,1549,1553,1557,1561],{"_uid":1546,"answer":1547,"question":1548,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1550,"answer":1551,"question":1552,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1554,"answer":1555,"question":1556,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1558,"answer":1559,"question":1560,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1562,"answer":1563,"question":1564,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1566,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1578,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1567,"component":39,"meta_info":1575,"block_image":1576,"cover_image":1577,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1568,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1573,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1574,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1569,"component":118,"meta_info":1570,"meta_title":7,"block_image":1571,"cover_image":1572,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":734,"content":1582},[1583,1598,1602,1606,1610,1614,1618,1621,1626,1631,1645,1650,1654,1659,1663,1668,1682,1686,1690,1704,1718,1722,1726,1740,1745,1749,1763,1767,1777],{"type":737,"content":1584},[1585,1587,1596],{"text":1586,"type":741},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1588,"type":741,"marks":1589},"interval training",[1590,1594],{"type":772,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"custom":1593,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1595},"underline",{"text":1597,"type":741}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":737,"content":1599},[1600],{"text":1601,"type":741},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":743,"attrs":1603,"content":1604},{"level":745},[1605],{"text":1548,"type":741},{"type":737,"content":1607},[1608],{"text":1609,"type":741},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":737,"content":1611},[1612],{"text":1613,"type":741},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":743,"attrs":1615,"content":1616},{"level":745},[1617],{"text":1552,"type":741},{"type":737,"content":1619},[1620],{"text":1551,"type":741},{"type":743,"attrs":1622,"content":1623},{"level":745},[1624],{"text":1625,"type":741},"Unique Benefits of HIIT",{"type":743,"attrs":1627,"content":1628},{"level":760},[1629],{"text":1630,"type":741},"Maximum Effectiveness in Less Time",{"type":737,"content":1632},[1633,1635,1643],{"text":1634,"type":741},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1636,"type":741,"marks":1637},"25-30% more calories",[1638,1642],{"type":772,"attrs":1639},{"href":1640,"uuid":48,"anchor":48,"custom":1641,"target":775,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1595},{"text":1644,"type":741}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":743,"attrs":1646,"content":1647},{"level":760},[1648],{"text":1649,"type":741},"Tones Muscle",{"type":737,"content":1651},[1652],{"text":1653,"type":741},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":743,"attrs":1655,"content":1656},{"level":760},[1657],{"text":1658,"type":741},"Adds Variety",{"type":737,"content":1660},[1661],{"text":1662,"type":741},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":743,"attrs":1664,"content":1665},{"level":760},[1666],{"text":1667,"type":741},"Improves Cardiovascular Health",{"type":737,"content":1669},[1670,1672,1680],{"text":1671,"type":741},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1673,"type":741,"marks":1674},"greater improvements in blood pressure",[1675,1679],{"type":772,"attrs":1676},{"href":1677,"uuid":48,"anchor":48,"custom":1678,"target":775,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1595},{"text":1681,"type":741}," and blood sugar than moderate-intensity workouts. ",{"type":743,"attrs":1683,"content":1684},{"level":745},[1685],{"text":1560,"type":741},{"type":737,"content":1687},[1688],{"text":1689,"type":741},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":737,"content":1691},[1692,1694,1702],{"text":1693,"type":741},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1695,"type":741,"marks":1696},"roadwork",[1697,1701],{"type":772,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"custom":1700,"target":775,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1595},{"text":1703,"type":741},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":737,"content":1705},[1706,1708,1716],{"text":1707,"type":741},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1709,"type":741,"marks":1710},"HIIT jump rope workout",[1711,1715],{"type":772,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"custom":1714,"target":775,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1595},{"text":1717,"type":741}," for a full-body cardio blast in just minutes.",{"type":743,"attrs":1719,"content":1720},{"level":745},[1721],{"text":1564,"type":741},{"type":737,"content":1723},[1724],{"text":1725,"type":741},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":737,"content":1727},[1728,1730,1738],{"text":1729,"type":741},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1731,"type":741,"marks":1732},"10 minutes of HIIT boxing",[1733,1737],{"type":772,"attrs":1734},{"href":1735,"uuid":48,"anchor":48,"custom":1736,"target":775,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1595},{"text":1739,"type":741}," and feel the difference with just one workout.",{"type":743,"attrs":1741,"content":1742},{"level":745},[1743],{"text":1744,"type":741},"Hit With HIIT",{"type":737,"content":1746},[1747],{"text":1748,"type":741},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":737,"content":1750},[1751,1753,1761],{"text":1752,"type":741},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1754,"type":741,"marks":1755},"FightCamp’s extensive library of HIIT workouts",[1756,1760],{"type":772,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"custom":1759,"target":775,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1595},{"text":1762,"type":741},"!",{"type":743,"attrs":1764,"content":1765},{"level":745},[1766],{"text":1158,"type":741},{"type":737,"content":1768},[1769,1770,1776],{"text":1162,"type":741},{"text":1164,"type":741,"marks":1771},[1772,1775],{"type":772,"attrs":1773},{"href":1168,"uuid":48,"anchor":48,"custom":1774,"target":775,"linktype":13},{},{"type":1595},{"text":1321,"type":741},{"type":737,"content":1778},[1779],{"text":1325,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1790,"title":1791,"plugin":43,"description":1792},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1794,"alt":1795,"name":7,"focus":7,"title":1795,"filename":1796,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[942],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1806,"created_at":1807,"published_at":1808,"updated_at":1809,"id":1810,"uuid":1811,"content":1812,"slug":2038,"full_slug":2039,"sort_by_date":48,"position":2040,"tag_list":2041,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":2042,"first_published_at":2043,"release_id":48,"lang":60,"path":946,"alternates":2044,"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":1813,"faqs":1814,"title":1806,"topic":1823,"author":1838,"content":1839,"category":2019,"schedule":2027,"component":930,"meta_info":2028,"cover_image":2032,"description":2036,"contributors":2037},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1815,1819],{"_uid":1816,"answer":1817,"question":1818,"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":1820,"answer":1821,"question":1822,"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":1824,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1836,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1825,"component":39,"meta_info":1833,"block_image":1834,"cover_image":1835,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1826,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1831,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1832,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1827,"component":118,"meta_info":1828,"meta_title":7,"block_image":1829,"cover_image":1830,"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":734,"content":1840},[1841,1846,1850,1855,1859,1864,1868,1894,1899,1903,1908,1912,1917,1921,1926,1939,1944,1957,1962,1966,1971,1975,1980,1984,1989,1993,1998,2002,2007],{"type":743,"attrs":1842,"content":1843},{"level":745},[1844],{"text":1845,"type":741},"Staying Safe While Exercising in the Cold",{"type":737,"content":1847},[1848],{"text":1849,"type":741},"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":743,"attrs":1851,"content":1852},{"level":760},[1853],{"text":1854,"type":741},"Watch the Windchill",{"type":737,"content":1856},[1857],{"text":1858,"type":741},"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":743,"attrs":1860,"content":1861},{"level":760},[1862],{"text":1863,"type":741},"Protect Your Extremities",{"type":737,"content":1865},[1866],{"text":1867,"type":741},"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":1869},[1870,1876,1882,1888],{"type":815,"content":1871},[1872],{"type":737,"content":1873},[1874],{"text":1875,"type":741},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":815,"content":1877},[1878],{"type":737,"content":1879},[1880],{"text":1881,"type":741},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":815,"content":1883},[1884],{"type":737,"content":1885},[1886],{"text":1887,"type":741},"Wear a hat or headband that covers your ears",{"type":815,"content":1889},[1890],{"type":737,"content":1891},[1892],{"text":1893,"type":741},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":743,"attrs":1895,"content":1896},{"level":760},[1897],{"text":1898,"type":741},"Wear Layers",{"type":737,"content":1900},[1901],{"text":1902,"type":741},"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":743,"attrs":1904,"content":1905},{"level":760},[1906],{"text":1907,"type":741},"Don’t Forget Sunscreen",{"type":737,"content":1909},[1910],{"text":1911,"type":741},"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":743,"attrs":1913,"content":1914},{"level":745},[1915],{"text":1916,"type":741},"Getting Motivated to Workout in the Cold ",{"type":737,"content":1918},[1919],{"text":1920,"type":741},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":743,"attrs":1922,"content":1923},{"level":760},[1924],{"text":1925,"type":741},"Invest in New Activewear",{"type":737,"content":1927},[1928,1930,1937],{"text":1929,"type":741},"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":1931,"type":741,"marks":1932},"new workout gear",[1933],{"type":772,"attrs":1934},{"href":1935,"uuid":48,"anchor":48,"custom":1936,"target":775,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1938,"type":741}," 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":743,"attrs":1940,"content":1941},{"level":760},[1942],{"text":1943,"type":741},"Find a Workout Buddy",{"type":737,"content":1945},[1946,1948,1955],{"text":1947,"type":741},"Accountability! Accountability! Accountability! Finding a ",{"text":1949,"type":741,"marks":1950},"workout buddy",[1951],{"type":772,"attrs":1952},{"href":1953,"uuid":48,"anchor":48,"custom":1954,"target":775,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1956,"type":741}," 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":743,"attrs":1958,"content":1959},{"level":760},[1960],{"text":1961,"type":741},"Benefits of Working Out in the Cold",{"type":737,"content":1963},[1964],{"text":1965,"type":741},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":743,"attrs":1967,"content":1968},{"level":760},[1969],{"text":1970,"type":741},"Combat Seasonal Affective Disorder",{"type":737,"content":1972},[1973],{"text":1974,"type":741},"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":743,"attrs":1976,"content":1977},{"level":760},[1978],{"text":1979,"type":741},"Boost Your Immune System",{"type":737,"content":1981},[1982],{"text":1983,"type":741},"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":743,"attrs":1985,"content":1986},{"level":760},[1987],{"text":1988,"type":741},"Diverse Training Options",{"type":737,"content":1990},[1991],{"text":1992,"type":741},"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":743,"attrs":1994,"content":1995},{"level":760},[1996],{"text":1997,"type":741},"Burn More Calories",{"type":737,"content":1999},[2000],{"text":2001,"type":741},"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":743,"attrs":2003,"content":2004},{"level":745},[2005],{"text":2006,"type":741},"Train Like a Fighter in the Cold",{"type":737,"content":2008},[2009,2011,2017],{"text":2010,"type":741},"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":1164,"type":741,"marks":2012},[2013,2016],{"type":772,"attrs":2014},{"href":1168,"uuid":48,"anchor":48,"custom":2015,"target":775,"linktype":13},{},{"type":1595},{"text":2018,"type":741}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":2020,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2025,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2026,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2021,"component":118,"meta_info":2022,"meta_title":7,"block_image":2023,"cover_image":2024,"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":2029,"title":2030,"plugin":43,"description":2031},"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":2033,"alt":2034,"name":7,"focus":7,"title":2034,"filename":2035,"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,[942],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2046,"created_at":2047,"published_at":2048,"updated_at":2049,"id":2050,"uuid":2051,"content":2052,"slug":2360,"full_slug":2361,"sort_by_date":48,"position":2362,"tag_list":2363,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":2364,"first_published_at":2048,"release_id":48,"lang":60,"path":946,"alternates":2365,"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":2053,"faqs":2054,"title":2046,"topic":2087,"author":1580,"content":2102,"category":2342,"schedule":2350,"component":930,"meta_info":2351,"cover_image":2355,"description":2354,"contributors":2359},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2055,2059,2063,2067,2071,2075,2079,2083],{"_uid":2056,"answer":2057,"question":2058,"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":2060,"answer":2061,"question":2062,"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":2064,"answer":2065,"question":2066,"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":2068,"answer":2069,"question":2070,"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":2072,"answer":2073,"question":2074,"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":2076,"answer":2077,"question":2078,"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":2080,"answer":2081,"question":2082,"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":2084,"answer":2085,"question":2086,"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":2088,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2100,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2101,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2089,"component":39,"meta_info":2097,"block_image":2098,"cover_image":2099,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2090,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2095,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2091,"component":118,"meta_info":2092,"meta_title":7,"block_image":2093,"cover_image":2094,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":2103},[2104,2124,2128,2132,2137,2141,2153,2173,2177,2187,2190,2195,2206,2226,2231,2241,2269,2274,2284,2296,2301,2327,2331,2339],{"type":737,"content":2105},[2106,2108,2114,2116,2122],{"text":2107,"type":741},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2109,"type":741,"marks":2110},"over two hours each day",[2111],{"type":772,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2115,"type":741}," on social media. The ",{"text":2117,"type":741,"marks":2118},"CDC",[2119],{"type":772,"attrs":2120},{"href":2121,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2123,"type":741}," 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":737,"content":2125},[2126],{"text":2127,"type":741},"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":737,"content":2129},[2130],{"text":2131,"type":741},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":743,"attrs":2133,"content":2134},{"level":745},[2135],{"text":2136,"type":741},"Benefits of a 30-Minute Boxing Workout",{"type":743,"attrs":2138,"content":2139},{"level":760},[2140],{"text":2066,"type":741},{"type":799,"attrs":2142},{"id":2143,"body":2144},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2145],{"url":2146,"_uid":2147,"image":2148,"component":809,"copyright_details":2152},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":737,"content":2154},[2155,2157,2163,2165,2171],{"text":2156,"type":741},"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":2158,"type":741,"marks":2159},"heavy bag",[2160],{"type":772,"attrs":2161},{"href":2162,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2164,"type":741},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2166,"type":741,"marks":2167},"fantastic shape",[2168],{"type":772,"attrs":2169},{"href":2170,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2172,"type":741},". 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":743,"attrs":2174,"content":2175},{"level":760},[2176],{"text":2070,"type":741},{"type":799,"attrs":2178},{"id":2143,"body":2179},[2180],{"url":2181,"_uid":2182,"image":2183,"component":809,"copyright_details":2186},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2184,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2185,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":737,"content":2188},[2189],{"text":2069,"type":741},{"type":743,"attrs":2191,"content":2192},{"level":760},[2193],{"text":2194,"type":741},"Stress Relief",{"type":799,"attrs":2196},{"id":2143,"body":2197},[2198],{"url":2199,"_uid":2200,"image":2201,"component":809,"copyright_details":2205},{"id":7,"url":7,"linktype":1042,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2202,"alt":2203,"name":7,"focus":48,"title":2203,"filename":2204,"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":737,"content":2207},[2208,2210,2216,2218,2224],{"text":2209,"type":741},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2211,"type":741,"marks":2212},"unleashing that stress",[2213],{"type":772,"attrs":2214},{"href":2215,"uuid":48,"anchor":48,"target":775,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2217,"type":741}," 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. 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