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Show the ref you're still lucid\n3. Focus on lateral movements\n4. Jab and grab\n5. Counterpunch","How do you recover from a knockdown in a boxing match?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"baf680cf-4b83-486b-8396-19ac7d8a32b3","This is a classic phrase you will hear commentators, especially those who have been fighters and coaches, repeat a lot. The meaning of the phrase is pretty simple: don’t get back on your feet until the count of 8. These eight seconds will give you time to catch your breath and reorient yourself before rising all the way back up. Stay on your knee until the eight-count is up, then stand up.","“Take The 8”",{"_uid":676,"answer":677,"question":678,"component":670},"d4266b1a-cfa2-4098-927c-9d67ac9baa86","It is incredibly important to not just shell up after a knockdown in a boxing match. If you do nothing but stand there with your hands up like a punching bag, the referee will see it as you not being present enough to present an effective defense, and they will stop the fight in order to protect you.","Show The Ref You’re Still Lucid",{"_uid":680,"answer":681,"question":682,"component":670},"c4149e0b-98cf-4ff4-8808-61ac6cba5b11","After a knockdown, it is important to give your body time to recover. Even if you feel lucid, the fact that you hit the mat is proof you took damage. Once the fight resumes, keep your movements active. Move side-to-side, keep your head off the line, and try to control the engagement for the rest of the round. Losing a round for inactivity is much better than losing the fight by knockout.","Focus on Lateral Movements",{"_uid":684,"answer":685,"question":686,"component":670},"d4926741-d8d9-4150-bd0d-2d2585e5b15d","I’ll be honest, this isn’t exactly a crowd-pleaser, but it is an effective method to keep you on your feet in a round when you have been knocked down. The general strategy with the “jab and grab” is to disrupt the rhythm of the match by throwing jabs to constantly halt your opponent’s momentum. When they attempt to get inside the jab, you clinch, or grab, until the referee separates you. Then you go back to moving and jabbing.","Jab and Grab",{"_uid":688,"answer":689,"question":690,"component":670},"2927f673-bf2a-4e4c-b064-15beb5ff636b","Occasionally, it will be necessary to take the risk of being stopped to win the fight. For instance, you get knocked down in the last round of a fight that was otherwise close, and you need a knockdown to close the round. The best way to accomplish that is to capitalize on your opponent’s aggression and adrenaline as they move to finish you off. My personal favorite counterpunch for aggressive fighters is to throw a long jab while stepping back, then feint a jab. Once they attempt to step in on the feint, I throw a rear uppercut with all the power I have left. Whether it catches them to the body or the head, chances are, it will do serious damage since they’re stepping into it, hopefully flooring them.","Counterpunch",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"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":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":722,"full_slug":723,"sort_by_date":48,"position":528,"tag_list":724,"is_startpage":9,"parent_id":725,"meta_data":48,"group_id":726,"first_published_at":727,"release_id":48,"lang":60,"path":48,"alternates":728,"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":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":721,"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":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"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":730,"content":731},"doc",[732,738,744,749,753,757,761,765,768,772,786,790,802,807,819,823],{"type":733,"content":734},"paragraph",[735],{"text":736,"type":737},"Watching a boxer peel themselves off the canvas and come back to win the fight is one of the most iconic examples of an underdog story. But how do they do it? As someone who has been knocked down mid-fight and had to recover, I wanted to share the process that a boxer goes through to recover from a knockdown in a boxing match.","text",{"type":739,"attrs":740,"content":742},"heading",{"level":741},2,[743],{"text":657,"type":737},{"type":739,"attrs":745,"content":747},{"level":746},3,[748],{"text":674,"type":737},{"type":733,"content":750},[751],{"text":752,"type":737},"This is a classic phrase you will hear commentators, especially those who have been fighters and coaches, repeat a lot. The meaning of the phrase is pretty simple: don’t get back on your feet until the count of 8. Before the referee starts counting, three (3) conditions must be met: the fighter has to be down on the canvas, the referee has to determine that the knockdown was caused by an opponent's punch and not just a slip, trip, or push, and the opponent has to go to the neutral corner. Once these conditions are met, the ref will start counting. Taking these eight seconds will give you time to catch your breath and reorient yourself before rising all the way back up. Stay on your knee until the eight-count is up, then stand up.",{"type":739,"attrs":754,"content":755},{"level":746},[756],{"text":678,"type":737},{"type":733,"content":758},[759],{"text":760,"type":737},"It is incredibly important to not just shell up after a knockdown in a boxing match. If you do nothing but stand there with your hands up like a punching bag, the referee will see it as you not being present enough to execute an effective defense, and they will stop the fight in order to protect you.",{"type":739,"attrs":762,"content":763},{"level":746},[764],{"text":682,"type":737},{"type":733,"content":766},[767],{"text":681,"type":737},{"type":739,"attrs":769,"content":770},{"level":746},[771],{"text":686,"type":737},{"type":733,"content":773},[774,776,784],{"text":775,"type":737},"I’ll be honest, this isn’t exactly a crowd-pleaser, but it is an effective method to keep you on your feet in a round when you have been knocked down. The general strategy with the “jab and grab” is to disrupt the rhythm of the match by ",{"text":777,"type":737,"marks":778},"throwing jabs",[779],{"type":780,"attrs":781},"link",{"href":782,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab","_blank",{"text":785,"type":737}," to constantly halt your opponent’s momentum. When they attempt to get inside the jab, you clinch, or grab, until the referee separates you. Then you go back to moving and jabbing.",{"type":739,"attrs":787,"content":788},{"level":746},[789],{"text":690,"type":737},{"type":733,"content":791},[792,794,800],{"text":793,"type":737},"Occasionally, it will be necessary to take the risk of being stopped to win the fight. For instance, you get knocked down in the last round of a fight that was otherwise close, and you need a knockdown to close the round. The best way to accomplish that is to capitalize on your opponent’s aggression and adrenaline as they move to finish you off. My personal favorite counterpunch for aggressive fighters is to throw a long jab while stepping back, then feint a jab. Once they attempt to step in on the feint, I throw a rear ",{"text":795,"type":737,"marks":796},"uppercut",[797],{"type":780,"attrs":798},{"href":799,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://youtu.be/KcagWYVfvBg",{"text":801,"type":737}," with all the power I have left. Whether it catches them to the body or the head, chances are, it will do serious damage since they’re stepping into it, hopefully flooring them.",{"type":739,"attrs":803,"content":804},{"level":741},[805],{"text":806,"type":737},"Never Stop Fighting",{"type":733,"content":808},[809,811,817],{"text":810,"type":737},"Getting knocked down in a fight can be scary, but as long as you keep your head on straight and know how to recover efficiently and effectively, it's nothing you can’t come back from. It’s true that boxing is a sport for warriors, but it's also a ",{"text":812,"type":737,"marks":813},"sweet science",[814],{"type":780,"attrs":815},{"href":816,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term/",{"text":818,"type":737},", and knowing what to do when you’re hurt is a key part of that science.",{"type":733,"content":820},[821],{"text":822,"type":737},"Our mission at FightCamp is to get you and keep you, in the best shape possible–both in body and mind. Even if you never plan on entering the boxing ring, we all will experience knockdowns in life. By taking the time to recover and regain your strength and composure, just as in boxing, you’ll be able to come through and win your battle. Bring out that inner warrior and keep on fighting.",{"type":733,"content":824},[825,827,833],{"text":826,"type":737},"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":828,"type":737,"marks":829},"FightCamp App",[830],{"type":780,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":834,"type":737}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":836,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":841,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":837,"component":118,"meta_info":838,"meta_title":7,"block_image":839,"cover_image":840,"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},[],[],"2022-04-07 00:00","article",{"_uid":846,"title":657,"plugin":43,"description":847},"57c8c8ae-8a4c-495f-927f-fec3594fe9e9","Boxer Iain Mackenzie talks about the process of recovering from a knockdown mid-fight and how to reorient yourself to stay in the ring and win the boxing match.",{"id":849,"alt":657,"name":7,"focus":48,"title":657,"filename":850,"copyright":7,"fieldtype":50},3945710,"https://a.storyblok.com/f/115220/2400x990/38d810ff49/how-to-recover-from-a-knockdown-in-a-boxing-match.png",[],"how-to-recover-from-a-knockdown-in-a-boxing-match","blogs/how-to-recover-from-a-knockdown-in-a-boxing-match",-3830,[856],"featured",60887917,"0fc2ff51-3cc2-4c7e-83b0-59ff4b7f1ea0","2022-04-07T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",863],[864,1109,1439,1725,2137,2311],{"name":865,"created_at":866,"published_at":867,"updated_at":868,"id":869,"uuid":870,"content":871,"slug":1102,"full_slug":1103,"sort_by_date":48,"position":1104,"tag_list":1105,"is_startpage":9,"parent_id":857,"meta_data":48,"group_id":1106,"first_published_at":1107,"release_id":48,"lang":60,"path":860,"alternates":1108,"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":872,"faqs":873,"title":865,"topic":882,"author":897,"content":898,"category":1083,"schedule":1091,"component":844,"meta_info":1092,"cover_image":1096,"description":1100,"contributors":1101},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[874,878],{"_uid":875,"answer":876,"question":877,"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":879,"answer":880,"question":881,"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":883,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":895,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":884,"component":39,"meta_info":892,"block_image":893,"cover_image":894,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":885,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":890,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":886,"component":118,"meta_info":887,"meta_title":7,"block_image":888,"cover_image":889,"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":730,"content":899},[900,905,909,914,918,923,927,955,960,964,969,973,978,982,987,1000,1005,1018,1023,1027,1032,1036,1041,1045,1050,1054,1059,1063,1068],{"type":739,"attrs":901,"content":902},{"level":741},[903],{"text":904,"type":737},"Staying Safe While Exercising in the Cold",{"type":733,"content":906},[907],{"text":908,"type":737},"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":739,"attrs":910,"content":911},{"level":746},[912],{"text":913,"type":737},"Watch the Windchill",{"type":733,"content":915},[916],{"text":917,"type":737},"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":739,"attrs":919,"content":920},{"level":746},[921],{"text":922,"type":737},"Protect Your Extremities",{"type":733,"content":924},[925],{"text":926,"type":737},"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":928,"content":929},"bullet_list",[930,937,943,949],{"type":931,"content":932},"list_item",[933],{"type":733,"content":934},[935],{"text":936,"type":737},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":931,"content":938},[939],{"type":733,"content":940},[941],{"text":942,"type":737},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":931,"content":944},[945],{"type":733,"content":946},[947],{"text":948,"type":737},"Wear a hat or headband that covers your ears",{"type":931,"content":950},[951],{"type":733,"content":952},[953],{"text":954,"type":737},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":739,"attrs":956,"content":957},{"level":746},[958],{"text":959,"type":737},"Wear Layers",{"type":733,"content":961},[962],{"text":963,"type":737},"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":739,"attrs":965,"content":966},{"level":746},[967],{"text":968,"type":737},"Don’t Forget Sunscreen",{"type":733,"content":970},[971],{"text":972,"type":737},"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":739,"attrs":974,"content":975},{"level":741},[976],{"text":977,"type":737},"Getting Motivated to Workout in the Cold ",{"type":733,"content":979},[980],{"text":981,"type":737},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":739,"attrs":983,"content":984},{"level":746},[985],{"text":986,"type":737},"Invest in New Activewear",{"type":733,"content":988},[989,991,998],{"text":990,"type":737},"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":992,"type":737,"marks":993},"new workout gear",[994],{"type":780,"attrs":995},{"href":996,"uuid":48,"anchor":48,"custom":997,"target":783,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":999,"type":737}," 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":739,"attrs":1001,"content":1002},{"level":746},[1003],{"text":1004,"type":737},"Find a Workout Buddy",{"type":733,"content":1006},[1007,1009,1016],{"text":1008,"type":737},"Accountability! Accountability! Accountability! Finding a ",{"text":1010,"type":737,"marks":1011},"workout buddy",[1012],{"type":780,"attrs":1013},{"href":1014,"uuid":48,"anchor":48,"custom":1015,"target":783,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1017,"type":737}," 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":739,"attrs":1019,"content":1020},{"level":746},[1021],{"text":1022,"type":737},"Benefits of Working Out in the Cold",{"type":733,"content":1024},[1025],{"text":1026,"type":737},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":739,"attrs":1028,"content":1029},{"level":746},[1030],{"text":1031,"type":737},"Combat Seasonal Affective Disorder",{"type":733,"content":1033},[1034],{"text":1035,"type":737},"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":739,"attrs":1037,"content":1038},{"level":746},[1039],{"text":1040,"type":737},"Boost Your Immune System",{"type":733,"content":1042},[1043],{"text":1044,"type":737},"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":739,"attrs":1046,"content":1047},{"level":746},[1048],{"text":1049,"type":737},"Diverse Training Options",{"type":733,"content":1051},[1052],{"text":1053,"type":737},"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":739,"attrs":1055,"content":1056},{"level":746},[1057],{"text":1058,"type":737},"Burn More Calories",{"type":733,"content":1060},[1061],{"text":1062,"type":737},"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":739,"attrs":1064,"content":1065},{"level":741},[1066],{"text":1067,"type":737},"Train Like a Fighter in the Cold",{"type":733,"content":1069},[1070,1072,1081],{"text":1071,"type":737},"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":1073,"type":737,"marks":1074},"FightCamp",[1075,1079],{"type":780,"attrs":1076},{"href":1077,"uuid":48,"anchor":48,"custom":1078,"target":783,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1080},"underline",{"text":1082,"type":737}," 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":1084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1085,"component":118,"meta_info":1086,"meta_title":7,"block_image":1087,"cover_image":1088,"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":1093,"title":1094,"plugin":43,"description":1095},"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":1097,"alt":1098,"name":7,"focus":7,"title":1098,"filename":1099,"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,[856],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1110,"created_at":1111,"published_at":1112,"updated_at":1113,"id":1114,"uuid":1115,"content":1116,"slug":1433,"full_slug":1434,"sort_by_date":48,"position":1435,"tag_list":1436,"is_startpage":9,"parent_id":857,"meta_data":48,"group_id":1437,"first_published_at":1112,"release_id":48,"lang":60,"path":860,"alternates":1438,"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":1117,"faqs":1118,"title":1110,"topic":1151,"author":1166,"content":1167,"category":1415,"schedule":1423,"component":844,"meta_info":1424,"cover_image":1428,"description":1427,"contributors":1432},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1119,1123,1127,1131,1135,1139,1143,1147],{"_uid":1120,"answer":1121,"question":1122,"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":1124,"answer":1125,"question":1126,"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":1128,"answer":1129,"question":1130,"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":1132,"answer":1133,"question":1134,"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":1136,"answer":1137,"question":1138,"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":1140,"answer":1141,"question":1142,"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":1144,"answer":1145,"question":1146,"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":1148,"answer":1149,"question":1150,"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":1152,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1164,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1165,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1153,"component":39,"meta_info":1161,"block_image":1162,"cover_image":1163,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1154,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1159,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1160,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1155,"component":118,"meta_info":1156,"meta_title":7,"block_image":1157,"cover_image":1158,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":730,"content":1168},[1169,1189,1193,1197,1202,1206,1221,1241,1245,1255,1258,1263,1274,1294,1299,1309,1337,1342,1352,1364,1369,1396,1401,1411],{"type":733,"content":1170},[1171,1173,1179,1181,1187],{"text":1172,"type":737},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1174,"type":737,"marks":1175},"over two hours each day",[1176],{"type":780,"attrs":1177},{"href":1178,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1180,"type":737}," on social media. The ",{"text":1182,"type":737,"marks":1183},"CDC",[1184],{"type":780,"attrs":1185},{"href":1186,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1188,"type":737}," 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":733,"content":1190},[1191],{"text":1192,"type":737},"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":733,"content":1194},[1195],{"text":1196,"type":737},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":739,"attrs":1198,"content":1199},{"level":741},[1200],{"text":1201,"type":737},"Benefits of a 30-Minute Boxing Workout",{"type":739,"attrs":1203,"content":1204},{"level":746},[1205],{"text":1130,"type":737},{"type":1207,"attrs":1208},"blok",{"id":1209,"body":1210},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1211],{"url":1212,"_uid":1214,"image":1215,"component":1219,"copyright_details":1220},{"id":7,"url":7,"linktype":1213,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1216,"alt":1217,"name":7,"focus":48,"title":1217,"filename":1218,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":733,"content":1222},[1223,1225,1231,1233,1239],{"text":1224,"type":737},"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":1226,"type":737,"marks":1227},"heavy bag",[1228],{"type":780,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1232,"type":737},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1234,"type":737,"marks":1235},"fantastic shape",[1236],{"type":780,"attrs":1237},{"href":1238,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1240,"type":737},". 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":739,"attrs":1242,"content":1243},{"level":746},[1244],{"text":1134,"type":737},{"type":1207,"attrs":1246},{"id":1209,"body":1247},[1248],{"url":1249,"_uid":1250,"image":1251,"component":1219,"copyright_details":1254},{"id":7,"url":7,"linktype":1213,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1252,"alt":1217,"name":7,"focus":48,"title":1217,"filename":1253,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":733,"content":1256},[1257],{"text":1133,"type":737},{"type":739,"attrs":1259,"content":1260},{"level":746},[1261],{"text":1262,"type":737},"Stress Relief",{"type":1207,"attrs":1264},{"id":1209,"body":1265},[1266],{"url":1267,"_uid":1268,"image":1269,"component":1219,"copyright_details":1273},{"id":7,"url":7,"linktype":1213,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1270,"alt":1271,"name":7,"focus":48,"title":1271,"filename":1272,"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":733,"content":1275},[1276,1278,1284,1286,1292],{"text":1277,"type":737},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1279,"type":737,"marks":1280},"unleashing that stress",[1281],{"type":780,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1285,"type":737}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1287,"type":737,"marks":1288},"safe and healthy outlet",[1289],{"type":780,"attrs":1290},{"href":1291,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1293,"type":737}," for anyone who has ever felt the need to just get it all out.",{"type":739,"attrs":1295,"content":1296},{"level":746},[1297],{"text":1298,"type":737},"Mental Wellness",{"type":1207,"attrs":1300},{"id":1209,"body":1301},[1302],{"url":1303,"_uid":1304,"image":1305,"component":1219,"copyright_details":1308},{"id":7,"url":7,"linktype":1213,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1306,"alt":1217,"name":7,"focus":48,"title":1217,"filename":1307,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":733,"content":1310},[1311,1313,1319,1321,1327,1329,1335],{"text":1312,"type":737},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1314,"type":737,"marks":1315},"prevent age-related cognitive decline",[1316],{"type":780,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1320,"type":737},". Studies have also shown that as little as ",{"text":1322,"type":737,"marks":1323},"15 minutes per day",[1324],{"type":780,"attrs":1325},{"href":1326,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1328,"type":737}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1330,"type":737,"marks":1331},"regulate your emotional well-being",[1332],{"type":780,"attrs":1333},{"href":1334,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1336,"type":737}," over time with consistent workouts.",{"type":739,"attrs":1338,"content":1339},{"level":746},[1340],{"text":1341,"type":737},"Convenience",{"type":1207,"attrs":1343},{"id":1209,"body":1344},[1345],{"url":1346,"_uid":1347,"image":1348,"component":1219,"copyright_details":1351},{"id":7,"url":7,"linktype":1213,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1349,"alt":1217,"name":7,"focus":48,"title":1217,"filename":1350,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":733,"content":1353},[1354,1356,1362],{"text":1355,"type":737},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1357,"type":737,"marks":1358},"boxing training at home",[1359],{"type":780,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1363,"type":737},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":739,"attrs":1365,"content":1366},{"level":741},[1367],{"text":1368,"type":737},"30-Minute Throwdown",{"type":733,"content":1370},[1371,1373,1379,1381,1387,1389,1394],{"text":1372,"type":737},"You can start getting all the benefits of ",{"text":1374,"type":737,"marks":1375},"boxing at home",[1376],{"type":780,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1380,"type":737}," with no equipment at all. ",{"text":1382,"type":737,"marks":1383},"Shadowboxing",[1384],{"type":780,"attrs":1385},{"href":1386,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1388,"type":737}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1226,"type":737,"marks":1390},[1391],{"type":780,"attrs":1392},{"href":1393,"uuid":48,"anchor":48,"target":783,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1395,"type":737}," to your home gym can be life-changing.",{"type":739,"attrs":1397,"content":1398},{"level":741},[1399],{"text":1400,"type":737},"Train Like a Fighter",{"type":733,"content":1402},[1403,1405,1409],{"text":1404,"type":737},"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":1073,"type":737,"marks":1406},[1407],{"type":780,"attrs":1408},{"href":1077,"uuid":48,"anchor":48,"target":783,"linktype":13},{"text":1410,"type":737}," 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":733,"content":1412},[1413],{"text":1414,"type":737},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1416,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1421,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1417,"component":118,"meta_info":1418,"meta_title":7,"block_image":1419,"cover_image":1420,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1425,"title":1426,"plugin":43,"description":1427},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1429,"alt":1430,"name":7,"focus":48,"title":1430,"filename":1431,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[856],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1440,"created_at":1441,"published_at":1442,"updated_at":1443,"id":1444,"uuid":1445,"content":1446,"slug":1718,"full_slug":1719,"sort_by_date":48,"position":1720,"tag_list":1721,"is_startpage":9,"parent_id":857,"meta_data":48,"group_id":1722,"first_published_at":1723,"release_id":48,"lang":60,"path":860,"alternates":1724,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1447,"faqs":1448,"title":1440,"topic":1465,"author":712,"content":1480,"category":1699,"schedule":1707,"component":844,"meta_info":1708,"cover_image":1712,"description":1716,"contributors":1717},"0970fa5a-5687-49ba-9c33-b7285372264c",[1449,1453,1457,1461],{"_uid":1450,"answer":1451,"question":1452,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1454,"answer":1455,"question":1456,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1458,"answer":1459,"question":1460,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1462,"answer":1463,"question":1464,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1466,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1478,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1467,"component":39,"meta_info":1475,"block_image":1476,"cover_image":1477,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1468,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1473,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1474,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1469,"component":118,"meta_info":1470,"meta_title":7,"block_image":1471,"cover_image":1472,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":1481},[1482,1487,1507,1512,1517,1521,1553,1557,1562,1572,1592,1596,1601,1605,1631,1635,1661,1665,1670,1682,1686,1695],{"type":739,"attrs":1483,"content":1484},{"level":741},[1485],{"text":1486,"type":737},"How to Get Better Head Movement in Boxing",{"type":733,"content":1488},[1489,1491,1498,1500,1505],{"text":1490,"type":737},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1492,"type":737,"marks":1493},"movements",[1494],{"type":780,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1499,"type":737}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1501,"type":737,"marks":1502},"employ",[1503],{"type":1504},"italic",{"text":1506,"type":737}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":739,"attrs":1508,"content":1509},{"level":741},[1510],{"text":1511,"type":737},"3 Boxing Head Movement Drills",{"type":739,"attrs":1513,"content":1514},{"level":746},[1515],{"text":1516,"type":737},"The 5 Point Pivot Drill",{"type":733,"content":1518},[1519],{"text":1520,"type":737},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":928,"content":1522},[1523,1529,1535,1541,1547],{"type":931,"content":1524},[1525],{"type":733,"content":1526},[1527],{"text":1528,"type":737},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":931,"content":1530},[1531],{"type":733,"content":1532},[1533],{"text":1534,"type":737},"Weave under to the other side (to avoid hooks)",{"type":931,"content":1536},[1537],{"type":733,"content":1538},[1539],{"text":1540,"type":737},"Pull back/sway (good for avoiding uppercuts)",{"type":931,"content":1542},[1543],{"type":733,"content":1544},[1545],{"text":1546,"type":737},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":931,"content":1548},[1549],{"type":733,"content":1550},[1551],{"text":1552,"type":737},"Throw a punch (it's important that defense and offense are fluid) ",{"type":733,"content":1554},[1555],{"text":1556,"type":737},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":739,"attrs":1558,"content":1559},{"level":746},[1560],{"text":1561,"type":737},"Frame and Shoot Drill",{"type":733,"content":1563},[1564,1566,1570],{"text":1565,"type":737},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1567,"type":737,"marks":1568},"will",[1569],{"type":1504},{"text":1571,"type":737}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":928,"content":1573},[1574,1580,1586],{"type":931,"content":1575},[1576],{"type":733,"content":1577},[1578],{"text":1579,"type":737},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":931,"content":1581},[1582],{"type":733,"content":1583},[1584],{"text":1585,"type":737},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":931,"content":1587},[1588],{"type":733,"content":1589},[1590],{"text":1591,"type":737},"Once you know what feels best, throw a punch from that position. ",{"type":733,"content":1593},[1594],{"text":1595,"type":737},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":739,"attrs":1597,"content":1598},{"level":746},[1599],{"text":1600,"type":737},"The Line Drill",{"type":733,"content":1602},[1603],{"text":1604,"type":737},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":928,"content":1606},[1607,1613,1619,1625],{"type":931,"content":1608},[1609],{"type":733,"content":1610},[1611],{"text":1612,"type":737},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":931,"content":1614},[1615],{"type":733,"content":1616},[1617],{"text":1618,"type":737}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":931,"content":1620},[1621],{"type":733,"content":1622},[1623],{"text":1624,"type":737},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":931,"content":1626},[1627],{"type":733,"content":1628},[1629],{"text":1630,"type":737},"Repeat step 1",{"type":733,"content":1632},[1633],{"text":1634,"type":737},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":928,"content":1636},[1637,1643,1649,1655],{"type":931,"content":1638},[1639],{"type":733,"content":1640},[1641],{"text":1642,"type":737},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":931,"content":1644},[1645],{"type":733,"content":1646},[1647],{"text":1648,"type":737},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":931,"content":1650},[1651],{"type":733,"content":1652},[1653],{"text":1654,"type":737},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":931,"content":1656},[1657],{"type":733,"content":1658},[1659],{"text":1660,"type":737},"Return to neutral and repeat the sequence",{"type":733,"content":1662},[1663],{"text":1664,"type":737},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":739,"attrs":1666,"content":1667},{"level":741},[1668],{"text":1669,"type":737},"Keep Your Head Moving",{"type":733,"content":1671},[1672,1674,1680],{"text":1673,"type":737},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1492,"type":737,"marks":1675},[1676],{"type":780,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"custom":1679,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1681,"type":737}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":739,"attrs":1683,"content":1684},{"level":741},[1685],{"text":1400,"type":737},{"type":733,"content":1687},[1688,1689,1694],{"text":1404,"type":737},{"text":1073,"type":737,"marks":1690},[1691],{"type":780,"attrs":1692},{"href":1077,"uuid":48,"anchor":48,"custom":1693,"target":783,"linktype":13},{},{"text":1410,"type":737},{"type":733,"content":1696},[1697],{"text":1698,"type":737},"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":1700,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1705,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1701,"component":118,"meta_info":1702,"meta_title":7,"block_image":1703,"cover_image":1704,"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":1709,"title":1710,"plugin":43,"description":1711},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1713,"alt":1714,"name":7,"focus":7,"title":1714,"filename":1715,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[856],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1726,"created_at":1727,"published_at":1728,"updated_at":1729,"id":1730,"uuid":1731,"content":1732,"slug":2130,"full_slug":2131,"sort_by_date":48,"position":2132,"tag_list":2133,"is_startpage":9,"parent_id":857,"meta_data":48,"group_id":2134,"first_published_at":2135,"release_id":48,"lang":60,"path":860,"alternates":2136,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1733,"faqs":1734,"title":1726,"topic":1739,"author":897,"content":1754,"category":2111,"schedule":2119,"component":844,"meta_info":2120,"cover_image":2124,"description":2128,"contributors":2129},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1735],{"_uid":1736,"answer":1737,"question":1738,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1740,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1752,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1741,"component":39,"meta_info":1749,"block_image":1750,"cover_image":1751,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1743,"component":118,"meta_info":1744,"meta_title":7,"block_image":1745,"cover_image":1746,"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":730,"content":1755},[1756,1760,1764,1768,1781,1813,1817,1822,1826,1830,1835,1839,1859,1864,1868,1894,1898,1903,1907,1927,1932,1936,1956,1961,1965,1995,2000,2003,2023,2028,2032,2052,2057,2061,2081,2094,2099,2108],{"type":733,"content":1757},[1758],{"text":1759,"type":737},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":733,"content":1761},[1762],{"text":1763,"type":737},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":733,"content":1765},[1766],{"text":1767,"type":737},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":733,"content":1769},[1770,1772,1779],{"text":1771,"type":737},"With consistent resistance training and ",{"text":1773,"type":737,"marks":1774},"healthy nutrition",[1775],{"type":780,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"custom":1778,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1780,"type":737},", women can develop strong arm muscles that will empower you to:",{"type":928,"content":1782},[1783,1789,1795,1801,1807],{"type":931,"content":1784},[1785],{"type":733,"content":1786},[1787],{"text":1788,"type":737},"Throw a solid punch",{"type":931,"content":1790},[1791],{"type":733,"content":1792},[1793],{"text":1794,"type":737},"Carry your kids or fur babies",{"type":931,"content":1796},[1797],{"type":733,"content":1798},[1799],{"text":1800,"type":737},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":931,"content":1802},[1803],{"type":733,"content":1804},[1805],{"text":1806,"type":737},"Feel confident in every tank top and sleeveless dress",{"type":931,"content":1808},[1809],{"type":733,"content":1810},[1811],{"text":1812,"type":737},"Haul all those bags from the car to the house in one trip ",{"type":733,"content":1814},[1815],{"text":1816,"type":737},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":739,"attrs":1818,"content":1819},{"level":741},[1820],{"text":1821,"type":737},"Arm Exercises for Women",{"type":733,"content":1823},[1824],{"text":1825,"type":737},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":733,"content":1827},[1828],{"text":1829,"type":737},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":739,"attrs":1831,"content":1832},{"level":746},[1833],{"text":1834,"type":737},"1. Plank With Bicep Curl",{"type":733,"content":1836},[1837],{"text":1838,"type":737},"Target Muscles: Biceps & Core",{"type":928,"content":1840},[1841,1847,1853],{"type":931,"content":1842},[1843],{"type":733,"content":1844},[1845],{"text":1846,"type":737},"Begin in plank position, holding two dumbbells on the floor",{"type":931,"content":1848},[1849],{"type":733,"content":1850},[1851],{"text":1852,"type":737},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":931,"content":1854},[1855],{"type":733,"content":1856},[1857],{"text":1858,"type":737},"Maintain plank position and repeat with the other arm",{"type":739,"attrs":1860,"content":1861},{"level":746},[1862],{"text":1863,"type":737},"2. Overhead Tricep Extension",{"type":733,"content":1865},[1866],{"text":1867,"type":737},"Target Muscles: Triceps",{"type":928,"content":1869},[1870,1876,1882,1888],{"type":931,"content":1871},[1872],{"type":733,"content":1873},[1874],{"text":1875,"type":737},"Hold the weight overhead with both hands",{"type":931,"content":1877},[1878],{"type":733,"content":1879},[1880],{"text":1881,"type":737},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":931,"content":1883},[1884],{"type":733,"content":1885},[1886],{"text":1887,"type":737},"Straighten your elbows and extend the weight overhead",{"type":931,"content":1889},[1890],{"type":733,"content":1891},[1892],{"text":1893,"type":737},"Hold the fully extended position for a moment, then repeat slowly",{"type":733,"content":1895},[1896],{"text":1897,"type":737},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":739,"attrs":1899,"content":1900},{"level":746},[1901],{"text":1902,"type":737},"3. Upright Row ",{"type":733,"content":1904},[1905],{"text":1906,"type":737},"Target Muscles: Traps & Deltoids",{"type":928,"content":1908},[1909,1915,1921],{"type":931,"content":1910},[1911],{"type":733,"content":1912},[1913],{"text":1914,"type":737},"Begin standing with your feet hip-width apart",{"type":931,"content":1916},[1917],{"type":733,"content":1918},[1919],{"text":1920,"type":737},"Lift your barbell or dumbbells straight up toward your chin",{"type":931,"content":1922},[1923],{"type":733,"content":1924},[1925],{"text":1926,"type":737},"Pause at the top of the lift, lower, and repeat",{"type":739,"attrs":1928,"content":1929},{"level":746},[1930],{"text":1931,"type":737},"4. Lateral Arm Raise",{"type":733,"content":1933},[1934],{"text":1935,"type":737},"Target Muscles: Triceps & Shoulders",{"type":928,"content":1937},[1938,1944,1950],{"type":931,"content":1939},[1940],{"type":733,"content":1941},[1942],{"text":1943,"type":737},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":931,"content":1945},[1946],{"type":733,"content":1947},[1948],{"text":1949,"type":737},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":931,"content":1951},[1952],{"type":733,"content":1953},[1954],{"text":1955,"type":737},"Lower and repeat",{"type":739,"attrs":1957,"content":1958},{"level":746},[1959],{"text":1960,"type":737},"5. Dumbbell Bench Press",{"type":733,"content":1962},[1963],{"text":1964,"type":737},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":928,"content":1966},[1967,1973,1979,1989],{"type":931,"content":1968},[1969],{"type":733,"content":1970},[1971],{"text":1972,"type":737},"Begin laying on a bench with your feet flat on the floor",{"type":931,"content":1974},[1975],{"type":733,"content":1976},[1977],{"text":1978,"type":737},"Lift the dumbbells to chest height, with your hands facing forward",{"type":931,"content":1980},[1981],{"type":733,"content":1982},[1983,1985],{"text":1984,"type":737},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1986,"type":737,"marks":1987},"(don’t let the dumbbells touch)",[1988],{"type":1504},{"type":931,"content":1990},[1991],{"type":733,"content":1992},[1993],{"text":1994,"type":737},"Lower your arms and repeat",{"type":739,"attrs":1996,"content":1997},{"level":746},[1998],{"text":1999,"type":737},"6. Tricep Dips",{"type":733,"content":2001},[2002],{"text":1867,"type":737},{"type":928,"content":2004},[2005,2011,2017],{"type":931,"content":2006},[2007],{"type":733,"content":2008},[2009],{"text":2010,"type":737},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":931,"content":2012},[2013],{"type":733,"content":2014},[2015],{"text":2016,"type":737},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":931,"content":2018},[2019],{"type":733,"content":2020},[2021],{"text":2022,"type":737},"Push yourself back up until your arms are almost straight, and repeat",{"type":739,"attrs":2024,"content":2025},{"level":746},[2026],{"text":2027,"type":737},"7. Decline Push-Up",{"type":733,"content":2029},[2030],{"text":2031,"type":737},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":928,"content":2033},[2034,2040,2046],{"type":931,"content":2035},[2036],{"type":733,"content":2037},[2038],{"text":2039,"type":737},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":931,"content":2041},[2042],{"type":733,"content":2043},[2044],{"text":2045,"type":737},"Brace your core and glutes, and lower yourself down into a push-up",{"type":931,"content":2047},[2048],{"type":733,"content":2049},[2050],{"text":2051,"type":737},"Extend your elbows to push yourself up, and repeat",{"type":739,"attrs":2053,"content":2054},{"level":746},[2055],{"text":2056,"type":737},"8. Diamond Push-Up",{"type":733,"content":2058},[2059],{"text":2060,"type":737},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":928,"content":2062},[2063,2069,2075],{"type":931,"content":2064},[2065],{"type":733,"content":2066},[2067],{"text":2068,"type":737},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":931,"content":2070},[2071],{"type":733,"content":2072},[2073],{"text":2074,"type":737},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":931,"content":2076},[2077],{"type":733,"content":2078},[2079],{"text":2080,"type":737},"Push yourself back up and repeat",{"type":733,"content":2082},[2083,2085,2092],{"text":2084,"type":737},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2086,"type":737,"marks":2087},"FightCamp Community",[2088],{"type":780,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"custom":2091,"target":783,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2093,"type":737}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":739,"attrs":2095,"content":2096},{"level":741},[2097],{"text":2098,"type":737},"Train Like a Woman",{"type":733,"content":2100},[2101,2102,2107],{"text":1404,"type":737},{"text":1073,"type":737,"marks":2103},[2104],{"type":780,"attrs":2105},{"href":1077,"uuid":48,"anchor":48,"custom":2106,"target":783,"linktype":13},{},{"text":1410,"type":737},{"type":733,"content":2109},[2110],{"text":1414,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"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},[],[],"2023-01-24 00:00",{"_uid":2121,"title":2122,"plugin":43,"description":2123},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2125,"alt":2126,"name":7,"focus":7,"title":2126,"filename":2127,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[856],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2138,"created_at":2139,"published_at":2140,"updated_at":2141,"id":2142,"uuid":2143,"content":2144,"slug":2304,"full_slug":2305,"sort_by_date":48,"position":2306,"tag_list":2307,"is_startpage":9,"parent_id":857,"meta_data":48,"group_id":2308,"first_published_at":2309,"release_id":48,"lang":60,"path":860,"alternates":2310,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2145,"faqs":2146,"title":2138,"topic":2163,"author":712,"content":2178,"category":2286,"schedule":2294,"component":844,"meta_info":2295,"cover_image":2299,"description":2302,"contributors":2303},"af46e437-bfbd-4a28-91a2-df5259454628",[2147,2151,2155,2159],{"_uid":2148,"answer":2149,"question":2150,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2152,"answer":2153,"question":2154,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2156,"answer":2157,"question":2158,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2160,"answer":2161,"question":2162,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2164,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2176,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2165,"component":39,"meta_info":2173,"block_image":2174,"cover_image":2175,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2166,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2171,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2167,"component":118,"meta_info":2168,"meta_title":7,"block_image":2169,"cover_image":2170,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":2179},[2180,2193,2198,2202,2207,2211,2225,2230,2243,2248,2252,2265,2269,2273,2283],{"type":733,"content":2181},[2182,2184,2191],{"text":2183,"type":737},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2185,"type":737,"marks":2186},"Strength training",[2187],{"type":780,"attrs":2188},{"href":2189,"uuid":48,"anchor":48,"custom":2190,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2192,"type":737}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":739,"attrs":2194,"content":2195},{"level":741},[2196],{"text":2197,"type":737},"Why do Boxers Train Their Neck?",{"type":733,"content":2199},[2200],{"text":2201,"type":737},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":739,"attrs":2203,"content":2204},{"level":741},[2205],{"text":2206,"type":737},"How do Boxers Strength Train Their Neck?",{"type":733,"content":2208},[2209],{"text":2210,"type":737},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":928,"content":2212},[2213,2219],{"type":931,"content":2214},[2215],{"type":733,"content":2216},[2217],{"text":2218,"type":737},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":931,"content":2220},[2221],{"type":733,"content":2222},[2223],{"text":2224,"type":737},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":739,"attrs":2226,"content":2227},{"level":741},[2228],{"text":2229,"type":737},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":733,"content":2231},[2232,2234,2241],{"text":2233,"type":737},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2235,"type":737,"marks":2236},"injury",[2237],{"type":780,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"custom":2240,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2242,"type":737}," occurring.",{"type":739,"attrs":2244,"content":2245},{"level":741},[2246],{"text":2247,"type":737},"How Often Should Boxers Train Their Neck?",{"type":733,"content":2249},[2250],{"text":2251,"type":737},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1207,"attrs":2253},{"id":2254,"body":2255},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2256],{"_uid":2257,"text":2258,"image":2259,"author":2263,"component":2264},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2260,"alt":2261,"name":7,"focus":7,"title":2261,"filename":2262,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":733,"content":2266},[2267],{"text":2268,"type":737},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":739,"attrs":2270,"content":2271},{"level":741},[2272],{"text":1400,"type":737},{"type":733,"content":2274},[2275,2276,2281],{"text":1404,"type":737},{"text":1073,"type":737,"marks":2277},[2278],{"type":780,"attrs":2279},{"href":1077,"uuid":48,"anchor":48,"custom":2280,"target":783,"linktype":13},{},{"text":2282,"type":737}," 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":733,"content":2284},[2285],{"text":1698,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2288,"component":118,"meta_info":2289,"meta_title":7,"block_image":2290,"cover_image":2291,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2296,"title":2297,"plugin":43,"description":2298},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2300,"alt":2261,"name":7,"focus":7,"title":2261,"filename":2301,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[856],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2312,"created_at":2313,"published_at":2314,"updated_at":2315,"id":2316,"uuid":2317,"content":2318,"slug":2572,"full_slug":2573,"sort_by_date":48,"position":2574,"tag_list":2575,"is_startpage":9,"parent_id":857,"meta_data":48,"group_id":2576,"first_published_at":2314,"release_id":48,"lang":60,"path":860,"alternates":2577,"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":2319,"faqs":2320,"title":2312,"topic":2341,"author":1166,"content":2356,"category":2554,"schedule":1707,"component":844,"meta_info":2562,"cover_image":2566,"description":2570,"contributors":2571},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2321,2325,2329,2333,2337],{"_uid":2322,"answer":2323,"question":2324,"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":2326,"answer":2327,"question":2328,"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":2330,"answer":2331,"question":2332,"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":2334,"answer":2335,"question":2336,"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":2338,"answer":2339,"question":2340,"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":2342,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2354,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2343,"component":39,"meta_info":2351,"block_image":2352,"cover_image":2353,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2344,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2345,"component":118,"meta_info":2346,"meta_title":7,"block_image":2347,"cover_image":2348,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":730,"content":2357},[2358,2372,2376,2380,2384,2388,2392,2395,2400,2405,2419,2424,2428,2433,2437,2442,2456,2460,2464,2478,2492,2496,2500,2514,2519,2523,2537,2541,2551],{"type":733,"content":2359},[2360,2362,2370],{"text":2361,"type":737},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2363,"type":737,"marks":2364},"interval training",[2365,2369],{"type":780,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"custom":2368,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1080},{"text":2371,"type":737}," 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":733,"content":2373},[2374],{"text":2375,"type":737},"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":739,"attrs":2377,"content":2378},{"level":741},[2379],{"text":2324,"type":737},{"type":733,"content":2381},[2382],{"text":2383,"type":737},"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":733,"content":2385},[2386],{"text":2387,"type":737},"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":739,"attrs":2389,"content":2390},{"level":741},[2391],{"text":2328,"type":737},{"type":733,"content":2393},[2394],{"text":2327,"type":737},{"type":739,"attrs":2396,"content":2397},{"level":741},[2398],{"text":2399,"type":737},"Unique Benefits of HIIT",{"type":739,"attrs":2401,"content":2402},{"level":746},[2403],{"text":2404,"type":737},"Maximum Effectiveness in Less Time",{"type":733,"content":2406},[2407,2409,2417],{"text":2408,"type":737},"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":2410,"type":737,"marks":2411},"25-30% more calories",[2412,2416],{"type":780,"attrs":2413},{"href":2414,"uuid":48,"anchor":48,"custom":2415,"target":783,"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":1080},{"text":2418,"type":737}," 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":739,"attrs":2420,"content":2421},{"level":746},[2422],{"text":2423,"type":737},"Tones Muscle",{"type":733,"content":2425},[2426],{"text":2427,"type":737},"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":739,"attrs":2429,"content":2430},{"level":746},[2431],{"text":2432,"type":737},"Adds Variety",{"type":733,"content":2434},[2435],{"text":2436,"type":737},"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":739,"attrs":2438,"content":2439},{"level":746},[2440],{"text":2441,"type":737},"Improves Cardiovascular Health",{"type":733,"content":2443},[2444,2446,2454],{"text":2445,"type":737},"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":2447,"type":737,"marks":2448},"greater improvements in blood pressure",[2449,2453],{"type":780,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":783,"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":1080},{"text":2455,"type":737}," and blood sugar than moderate-intensity workouts. ",{"type":739,"attrs":2457,"content":2458},{"level":741},[2459],{"text":2336,"type":737},{"type":733,"content":2461},[2462],{"text":2463,"type":737},"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":733,"content":2465},[2466,2468,2476],{"text":2467,"type":737},"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":2469,"type":737,"marks":2470},"roadwork",[2471,2475],{"type":780,"attrs":2472},{"href":2473,"uuid":48,"anchor":48,"custom":2474,"target":783,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1080},{"text":2477,"type":737},", 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":733,"content":2479},[2480,2482,2490],{"text":2481,"type":737},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2483,"type":737,"marks":2484},"HIIT jump rope workout",[2485,2489],{"type":780,"attrs":2486},{"href":2487,"uuid":48,"anchor":48,"custom":2488,"target":783,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1080},{"text":2491,"type":737}," for a full-body cardio blast in just minutes.",{"type":739,"attrs":2493,"content":2494},{"level":741},[2495],{"text":2340,"type":737},{"type":733,"content":2497},[2498],{"text":2499,"type":737},"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":733,"content":2501},[2502,2504,2512],{"text":2503,"type":737},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2505,"type":737,"marks":2506},"10 minutes of HIIT boxing",[2507,2511],{"type":780,"attrs":2508},{"href":2509,"uuid":48,"anchor":48,"custom":2510,"target":783,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1080},{"text":2513,"type":737}," and feel the difference with just one workout.",{"type":739,"attrs":2515,"content":2516},{"level":741},[2517],{"text":2518,"type":737},"Hit With HIIT",{"type":733,"content":2520},[2521],{"text":2522,"type":737},"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":733,"content":2524},[2525,2527,2535],{"text":2526,"type":737},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2528,"type":737,"marks":2529},"FightCamp’s extensive library of HIIT workouts",[2530,2534],{"type":780,"attrs":2531},{"href":2532,"uuid":48,"anchor":48,"custom":2533,"target":783,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1080},{"text":2536,"type":737},"!",{"type":739,"attrs":2538,"content":2539},{"level":741},[2540],{"text":1400,"type":737},{"type":733,"content":2542},[2543,2544,2550],{"text":1404,"type":737},{"text":1073,"type":737,"marks":2545},[2546,2549],{"type":780,"attrs":2547},{"href":1077,"uuid":48,"anchor":48,"custom":2548,"target":783,"linktype":13},{},{"type":1080},{"text":1410,"type":737},{"type":733,"content":2552},[2553],{"text":1414,"type":737},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2555,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2560,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2561,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2556,"component":118,"meta_info":2557,"meta_title":7,"block_image":2558,"cover_image":2559,"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":2563,"title":2564,"plugin":43,"description":2565},"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":2567,"alt":2568,"name":7,"focus":7,"title":2568,"filename":2569,"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. 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