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Long car rides, flights, or just sitting behind a desk all day can make your muscles stiff and achy.\n\nSo, whether you’re planning a long road trip or traveling by plane, a simple movement routine that you can perform will help get your blood flowing if you are going to be sitting for extended periods of time.","Should you stretch before or after a long trip?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"401a3094-dac7-4bbc-afcf-ad34cf74089b","Knee pulls stretch your Knee joints, quadriceps & low-back muscles.\n\n-Stand upright with your feet hip-width apart\n-Shift your weight to your right leg and raise your left knee towards your chest while grasping it with both hands\n-Simultaneously raise your onto the ball of your right foot while pulling your knee in\n-Switch sides and repeat for 1 minute","How to do knee pulls?",{"_uid":676,"answer":677,"question":678,"component":670},"9282249d-39a6-4968-afc8-1f84bef87514","Inchworms are a full-body stretch.\n\n-A posterior chain favorite, start in a tall, standing position, keeping your feet in the same spot throughout the movement.\n-Bend over at your hips, knees slightly bent, until your hands are on the floor.\n-Walk your hands out until you are in a plank position, arms locked out.\n-Walk your hands back towards your feet and rise back up to a standing position.\n-Finally, reach up towards the ceiling.\n-Repeat for 1 minute.","How to do inchworms?",{"_uid":680,"answer":681,"question":682,"component":670},"b38832a3-1f1d-4725-9ae3-df1ff2c05c19","A downward-facing dog with hamstring stretch stretches your Hamstrings, calves, and ankles.\n\n-Begin on your hands and knees\n-Tuck your toes and lift your hips and sit bones toward the sky while lengthening your back\n-Your feet should be hip-width apart with your toes pointed straight ahead\n-Straighten your arms, draw your forearms in, and lift away from the mat\n-Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide\n-From here, straighten one leg by pressing your heel to the floor, while bending your other leg\n-Continue alternating bending and straightening your legs with a 3-4 second pause between each movement\n-Keep your neck long and align your ears between your upper arms\n-Gaze toward your belly button","How to do a downward-facing dog with hamstring stretch?",{"_uid":684,"answer":685,"question":686,"component":670},"8d7677d2-4a38-4c4e-8cbc-a76c95906949","A quad stretch stretches your Quadriceps muscles.\n\n-Stand upright with your feet hip-width apart\n-Shift your weight to your right leg and raise your left heel towards your butt while grasping it with your left hand\n-Simultaneously raise your right arm straight up and onto the ball of your right foot\n-Switch sides and repeat for 1 minute","How to do a quad stretch?",{"_uid":688,"answer":689,"question":690,"component":670},"0dd95dd0-4217-479c-887d-707801ed2675","An upward facing dog stretches your Chest and abs.\n\n-Begin by lying on the floor face down, keeping your elbows tight at your sides and hands on either side of your chest\n-Push your chest up, straightening your arms\n-The tops of your feet are pressed against the ground\n-Hold for 30 seconds while slowly taking deep breaths in through your nose and out through your mouth\n-Gaze at the ceiling","How to do an upward-facing dog?",{"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":721,"full_slug":722,"sort_by_date":48,"position":419,"tag_list":723,"is_startpage":9,"parent_id":724,"meta_data":48,"group_id":725,"first_published_at":726,"release_id":48,"lang":60,"path":48,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":720,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":717,"alt":707,"name":707,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":729,"content":730},"doc",[731,737,741,748,762,768,783,787,815,820,824,880,885,896,900,938,943,947,979,984,995,999,1024,1029,1033,1038],{"type":732,"content":733},"paragraph",[734],{"text":735,"type":736},"Traveling season is here, and wherever your destination may be, there is a high chance you’ll be sitting for some time to get there. Long car rides, flights, or just sitting behind a desk all day can make your muscles stiff and achy.","text",{"type":732,"content":738},[739],{"text":740,"type":736},"So, whether you’re planning a long road trip or traveling by plane, here is a simple movement routine that you can perform to help get your blood flowing if you are going to be sitting for extended periods of time. ",{"type":742,"attrs":743,"content":745},"heading",{"level":744},2,[746],{"text":747,"type":736},"Traveling Stretch Routine",{"type":732,"content":749},[750,752,760],{"text":751,"type":736},"This easy five-movement routine can be done before and after hoping in that train, plane, or automobile, but we recommend same-day ",{"text":753,"type":736,"marks":754},"stretching",[755],{"type":756,"attrs":757},"link",{"href":758,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://pin.it/7fUDAeO","_blank",{"text":761,"type":736}," to maximize the effect.",{"type":742,"attrs":763,"content":765},{"level":764},3,[766],{"text":767,"type":736},"Knee Pulls (1 Minute)",{"type":769,"attrs":770},"blok",{"id":771,"body":772},"61470b76-903a-4425-b16d-facd1d0b3998",[773],{"url":774,"_uid":776,"image":777,"component":781,"copyright_details":782},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"story","i-2c8aeb87-6389-4887-9602-b8de967c8294",{"id":778,"alt":779,"name":7,"focus":48,"title":779,"filename":780,"copyright":7,"fieldtype":50},5234928,"FightCamp - How to do knee pulls","https://a.storyblok.com/f/115220/700x1100/c39435209b/fightcamp_knee_pulls.png","content_image",[],{"type":732,"content":784},[785],{"text":786,"type":736},"Stretches: Knee joint, quadriceps & low-back muscles",{"type":788,"content":789},"bullet_list",[790,797,803,809],{"type":791,"content":792},"list_item",[793],{"type":732,"content":794},[795],{"text":796,"type":736},"Stand upright with your feet hip-width apart",{"type":791,"content":798},[799],{"type":732,"content":800},[801],{"text":802,"type":736},"Shift your weight to your right leg and raise your left knee towards your chest while grasping it with both hands",{"type":791,"content":804},[805],{"type":732,"content":806},[807],{"text":808,"type":736},"Simultaneously raise your onto the ball of your right foot while pulling your knee in",{"type":791,"content":810},[811],{"type":732,"content":812},[813],{"text":814,"type":736},"Switch sides and repeat for 1 minute",{"type":742,"attrs":816,"content":817},{"level":764},[818],{"text":819,"type":736},"Downward Facing Dog With Hamstring Stretch (30 Seconds)",{"type":732,"content":821},[822],{"text":823,"type":736},"Stretches: Hamstrings, calves, and ankles",{"type":788,"content":825},[826,832,838,844,850,856,862,868,874],{"type":791,"content":827},[828],{"type":732,"content":829},[830],{"text":831,"type":736},"Begin on your hands and knees",{"type":791,"content":833},[834],{"type":732,"content":835},[836],{"text":837,"type":736},"Tuck your toes and lift your hips and sit bones toward the sky while lengthening your back",{"type":791,"content":839},[840],{"type":732,"content":841},[842],{"text":843,"type":736},"Your feet should be hip-width apart with your toes pointed straight ahead",{"type":791,"content":845},[846],{"type":732,"content":847},[848],{"text":849,"type":736},"Straighten your arms, draw your forearms in, and lift away from the mat",{"type":791,"content":851},[852],{"type":732,"content":853},[854],{"text":855,"type":736},"Your hands should be shoulder distance apart with your index fingers pointing straight ahead and your fingers spread out wide",{"type":791,"content":857},[858],{"type":732,"content":859},[860],{"text":861,"type":736},"From here, straighten one leg by pressing your heel to the floor, while bending your other leg",{"type":791,"content":863},[864],{"type":732,"content":865},[866],{"text":867,"type":736},"Continue alternating bending and straightening your legs with a 3-4 second pause between each movement",{"type":791,"content":869},[870],{"type":732,"content":871},[872],{"text":873,"type":736},"Keep your neck long and align your ears between your upper arms",{"type":791,"content":875},[876],{"type":732,"content":877},[878],{"text":879,"type":736},"Gaze toward your belly button",{"type":742,"attrs":881,"content":882},{"level":764},[883],{"text":884,"type":736},"Inchworms (1 minute)",{"type":769,"attrs":886},{"id":771,"body":887},[888],{"url":889,"_uid":890,"image":891,"component":781,"copyright_details":895},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-19a55311-66c7-4c87-bded-17f46269e9a0",{"id":892,"alt":893,"name":7,"focus":48,"title":893,"filename":894,"copyright":7,"fieldtype":50},5234924,"FightCamp - How to do inchworms","https://a.storyblok.com/f/115220/700x1100/cbc9649956/fightcamp-inchworms.png",[],{"type":732,"content":897},[898],{"text":899,"type":736},"Stretches: Full-body stretch",{"type":788,"content":901},[902,908,914,920,926,932],{"type":791,"content":903},[904],{"type":732,"content":905},[906],{"text":907,"type":736},"A posterior chain favorite, start in a tall, standing position, keeping your feet in the same spot throughout the movement ",{"type":791,"content":909},[910],{"type":732,"content":911},[912],{"text":913,"type":736},"Bend over at your hips, knees slightly bent, until your hands are on the floor",{"type":791,"content":915},[916],{"type":732,"content":917},[918],{"text":919,"type":736},"Walk your hands out until you are in a plank position, arms locked out",{"type":791,"content":921},[922],{"type":732,"content":923},[924],{"text":925,"type":736},"Walk your hands back towards your feet and rise back up to a standing position",{"type":791,"content":927},[928],{"type":732,"content":929},[930],{"text":931,"type":736},"Finally, reach up towards the ceiling on the balls of your feet",{"type":791,"content":933},[934],{"type":732,"content":935},[936],{"text":937,"type":736},"Repeat for 1 minute",{"type":742,"attrs":939,"content":940},{"level":764},[941],{"text":942,"type":736},"Upward Facing Dog (30 Seconds)",{"type":732,"content":944},[945],{"text":946,"type":736},"Stretches: Chest and abs",{"type":788,"content":948},[949,955,961,967,973],{"type":791,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":736},"Begin by lying on the floor face down, keeping your elbows tight at your sides and hands on either side of your chest",{"type":791,"content":956},[957],{"type":732,"content":958},[959],{"text":960,"type":736},"Push your chest up, straightening your arms",{"type":791,"content":962},[963],{"type":732,"content":964},[965],{"text":966,"type":736},"The tops of your feet are pressed against the ground",{"type":791,"content":968},[969],{"type":732,"content":970},[971],{"text":972,"type":736},"Hold for 30 seconds while slowly taking deep breaths in through your nose and out through your mouth",{"type":791,"content":974},[975],{"type":732,"content":976},[977],{"text":978,"type":736},"Gaze at the ceiling",{"type":742,"attrs":980,"content":981},{"level":764},[982],{"text":983,"type":736},"Quad Stretch  (1 Minute)",{"type":769,"attrs":985},{"id":771,"body":986},[987],{"url":988,"_uid":989,"image":990,"component":781,"copyright_details":994},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-1fb2c90c-d970-4913-bbf5-85b0274e887d",{"id":991,"alt":992,"name":7,"focus":48,"title":992,"filename":993,"copyright":7,"fieldtype":50},5234930,"FightCamp - How to do quad stretches","https://a.storyblok.com/f/115220/700x1100/a2ec1b7b1a/fightcamp-quad-stretch.png",[],{"type":732,"content":996},[997],{"text":998,"type":736},"Stretches: Quadriceps muscles",{"type":788,"content":1000},[1001,1007,1013,1019],{"type":791,"content":1002},[1003],{"type":732,"content":1004},[1005],{"text":1006,"type":736},"Stand upright with your feet hip-width apart ",{"type":791,"content":1008},[1009],{"type":732,"content":1010},[1011],{"text":1012,"type":736},"Shift your weight to your right leg and raise your left heel towards your butt while grasping it with your left hand",{"type":791,"content":1014},[1015],{"type":732,"content":1016},[1017],{"text":1018,"type":736},"Simultaneously raise your right arm straight up and onto the ball of your right foot",{"type":791,"content":1020},[1021],{"type":732,"content":1022},[1023],{"text":814,"type":736},{"type":742,"attrs":1025,"content":1026},{"level":744},[1027],{"text":1028,"type":736},"Blood Flow Booster",{"type":732,"content":1030},[1031],{"text":1032,"type":736},"Whether you have been sitting for hours due to travel or need a break from sitting at a desk, this quick routine is perfect to help stimulate blood flow, wake up, and refresh your body from fatigue and lethargy. The best part is you don't need any equipment and all you really need is a little bit of space - even the size of a hotel room or balcony will suffice.",{"type":742,"attrs":1034,"content":1035},{"level":744},[1036],{"text":1037,"type":736},"Train Like a Fighter",{"type":732,"content":1039},[1040,1042,1048],{"text":1041,"type":736},"Take your workouts to the next level at home or on the road and train like a fighter with the connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1043,"type":736,"marks":1044},"FightCamp",[1045],{"type":756,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":759,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1049,"type":736}," 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":1051,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1052,"component":118,"meta_info":1053,"meta_title":7,"block_image":1054,"cover_image":1055,"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},[],[],"2022-07-08 00:00","article",{"_uid":1061,"title":657,"plugin":43,"description":1062},"2ff30c29-12d4-40a6-9eb2-76d59b2dd2fc","You can avoid stiff and achy muscles when traveling this summer with these quick stretches, perfect for long flights or car rides.",{"id":1064,"alt":1065,"name":7,"focus":48,"title":1065,"filename":1066,"copyright":7,"fieldtype":50},5234904,"FightCamp - Long Flights or Car Rides? | Stretches To Do Before & After","https://a.storyblok.com/f/115220/2400x990/9511e88e83/long-flights-or-car-rides-stretches-to-do-before-after.png",[],"long-flights-or-car-rides-stretches-to-do-before-after","blogs/long-flights-or-car-rides-stretches-to-do-before-after",-4980,[1072],"featured",60887917,"4c1a4b12-c90f-44dc-b659-335c06170065","2022-07-08T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1079],[1080,1315,1560,1754,1928,2212],{"name":1081,"created_at":1082,"published_at":1083,"updated_at":1084,"id":1085,"uuid":1086,"content":1087,"slug":1308,"full_slug":1309,"sort_by_date":48,"position":1310,"tag_list":1311,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1312,"first_published_at":1313,"release_id":48,"lang":60,"path":1076,"alternates":1314,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1088,"faqs":1089,"title":1081,"topic":1110,"author":1125,"content":1126,"category":1290,"schedule":1298,"component":1059,"meta_info":1299,"cover_image":1303,"description":1302,"contributors":1307},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1090,1094,1098,1102,1106],{"_uid":1091,"answer":1092,"question":1093,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1095,"answer":1096,"question":1097,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1099,"answer":1100,"question":1101,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1103,"answer":1104,"question":1105,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1107,"answer":1108,"question":1109,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1111,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1123,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1112,"component":39,"meta_info":1120,"block_image":1121,"cover_image":1122,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1114,"component":118,"meta_info":1115,"meta_title":7,"block_image":1116,"cover_image":1117,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":729,"content":1127},[1128,1132,1136,1140,1153,1157,1161,1166,1178,1191,1196,1207,1211,1233,1238,1249,1262,1267,1271,1275,1286],{"type":732,"content":1129},[1130],{"text":1131,"type":736},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":732,"content":1133},[1134],{"text":1135,"type":736},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":742,"attrs":1137,"content":1138},{"level":744},[1139],{"text":1093,"type":736},{"type":732,"content":1141},[1142,1144,1151],{"text":1143,"type":736},"According to the ",{"text":1145,"type":736,"marks":1146},"Mayo Clinic",[1147],{"type":756,"attrs":1148},{"href":1149,"uuid":48,"anchor":48,"custom":1150,"target":759,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1152,"type":736},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":732,"content":1154},[1155],{"text":1156,"type":736},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":732,"content":1158},[1159],{"text":1160,"type":736},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":742,"attrs":1162,"content":1163},{"level":744},[1164],{"text":1165,"type":736},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":769,"attrs":1167},{"id":1168,"body":1169},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1170],{"url":1171,"_uid":1172,"image":1173,"component":781,"copyright_details":1177},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1174,"alt":1175,"name":7,"focus":48,"title":1175,"filename":1176,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":732,"content":1179},[1180,1182,1189],{"text":1181,"type":736},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1183,"type":736,"marks":1184},"burn more calories",[1185],{"type":756,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"custom":1188,"target":759,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1190,"type":736}," even after you’re done working out.",{"type":742,"attrs":1192,"content":1193},{"level":744},[1194],{"text":1195,"type":736},"Kickboxing Is A Full Body Workout",{"type":769,"attrs":1197},{"id":1168,"body":1198},[1199],{"url":1200,"_uid":1201,"image":1202,"component":781,"copyright_details":1206},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1203,"alt":1204,"name":7,"focus":48,"title":1204,"filename":1205,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":732,"content":1208},[1209],{"text":1210,"type":736},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":732,"content":1212},[1213,1215,1222,1224,1231],{"text":1214,"type":736},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1216,"type":736,"marks":1217},"all-level lower body workout",[1218],{"type":756,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"custom":1221,"target":759,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1223,"type":736}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1225,"type":736,"marks":1226},"upper body workout",[1227],{"type":756,"attrs":1228},{"href":1229,"uuid":48,"anchor":48,"custom":1230,"target":759,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1232,"type":736}," led by Flo Master.",{"type":742,"attrs":1234,"content":1235},{"level":744},[1236],{"text":1237,"type":736},"Boxing Can Be Low-Impact",{"type":769,"attrs":1239},{"id":1168,"body":1240},[1241],{"url":1242,"_uid":1243,"image":1244,"component":781,"copyright_details":1248},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1245,"alt":1246,"name":7,"focus":48,"title":1246,"filename":1247,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":732,"content":1250},[1251,1253,1260],{"text":1252,"type":736},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1254,"type":736,"marks":1255},"shadowboxing",[1256],{"type":756,"attrs":1257},{"href":1258,"uuid":48,"anchor":48,"custom":1259,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1261,"type":736}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":742,"attrs":1263,"content":1264},{"level":744},[1265],{"text":1266,"type":736},"Kick Boring Cardio To The Curb",{"type":732,"content":1268},[1269],{"text":1270,"type":736},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":742,"attrs":1272,"content":1273},{"level":744},[1274],{"text":1037,"type":736},{"type":732,"content":1276},[1277,1279,1284],{"text":1278,"type":736},"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":1043,"type":736,"marks":1280},[1281],{"type":756,"attrs":1282},{"href":1047,"uuid":48,"anchor":48,"custom":1283,"target":759,"linktype":13},{},{"text":1285,"type":736}," 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":732,"content":1287},[1288],{"text":1289,"type":736},"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":1291,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1292,"component":118,"meta_info":1293,"meta_title":7,"block_image":1294,"cover_image":1295,"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},[],[],"2022-12-12 00:00",{"_uid":1300,"title":1301,"plugin":43,"description":1302},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1304,"alt":1305,"name":7,"focus":48,"title":1305,"filename":1306,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1072],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1316,"created_at":1317,"published_at":1318,"updated_at":1319,"id":1320,"uuid":1321,"content":1322,"slug":1553,"full_slug":1554,"sort_by_date":48,"position":1555,"tag_list":1556,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1557,"first_published_at":1558,"release_id":48,"lang":60,"path":1076,"alternates":1559,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1323,"faqs":1324,"title":1316,"topic":1337,"author":1352,"content":1353,"category":1534,"schedule":1542,"component":1059,"meta_info":1543,"cover_image":1547,"description":1551,"contributors":1552},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1325,1329,1333],{"_uid":1326,"answer":1327,"question":1328,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1330,"answer":1331,"question":1332,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1334,"answer":1335,"question":1336,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1338,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1350,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1351,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1339,"component":39,"meta_info":1347,"block_image":1348,"cover_image":1349,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1340,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1345,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1341,"component":118,"meta_info":1342,"meta_title":7,"block_image":1343,"cover_image":1344,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":729,"content":1354},[1355,1359,1363,1367,1371,1386,1434,1448,1453,1477,1511,1515,1519,1530],{"type":742,"attrs":1356,"content":1357},{"level":744},[1358],{"text":1328,"type":736},{"type":732,"content":1360},[1361],{"text":1362,"type":736},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":732,"content":1364},[1365],{"text":1366,"type":736},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":742,"attrs":1368,"content":1369},{"level":744},[1370],{"text":1332,"type":736},{"type":732,"content":1372},[1373,1375,1384],{"text":1374,"type":736},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1376,"type":736,"marks":1377},"National Academy of Sports Medicine",[1378,1382],{"type":756,"attrs":1379},{"href":1380,"uuid":48,"anchor":48,"custom":1381,"target":759,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1383},"underline",{"text":1385,"type":736}," has a few exercise-related symptoms of overtraining:",{"type":1387,"attrs":1388,"content":1391},"ordered_list",{"order":1389},{"order":1390},1,[1392,1398,1404,1410,1416,1422,1428],{"type":791,"content":1393},[1394],{"type":732,"content":1395},[1396],{"text":1397,"type":736},"A plateau or decline in workout performance or progress",{"type":791,"content":1399},[1400],{"type":732,"content":1401},[1402],{"text":1403,"type":736},"A perception of increased exertion during “normal” or “easy” workouts",{"type":791,"content":1405},[1406],{"type":732,"content":1407},[1408],{"text":1409,"type":736},"Excessive sweating or overheating",{"type":791,"content":1411},[1412],{"type":732,"content":1413},[1414],{"text":1415,"type":736},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":791,"content":1417},[1418],{"type":732,"content":1419},[1420],{"text":1421,"type":736},"A lack of feeling “refreshed” after regular rest and recovery",{"type":791,"content":1423},[1424],{"type":732,"content":1425},[1426],{"text":1427,"type":736},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":791,"content":1429},[1430],{"type":732,"content":1431},[1432],{"text":1433,"type":736},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":732,"content":1435},[1436,1438,1446],{"text":1437,"type":736},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1439,"type":736,"marks":1440},"FightCamp App",[1441,1445],{"type":756,"attrs":1442},{"href":1443,"uuid":48,"anchor":48,"custom":1444,"target":759,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1383},{"text":1447,"type":736}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":742,"attrs":1449,"content":1450},{"level":744},[1451],{"text":1452,"type":736},"A Day of Rest",{"type":732,"content":1454},[1455,1457,1465,1467,1475],{"text":1456,"type":736},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1458,"type":736,"marks":1459},"Aaron",[1460,1464],{"type":756,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1383},{"text":1466,"type":736}," and ",{"text":1468,"type":736,"marks":1469},"Flo",[1470,1474],{"type":756,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"custom":1473,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1383},{"text":1476,"type":736},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":732,"content":1478},[1479,1481,1489,1491,1499,1501,1509],{"text":1480,"type":736},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1482,"type":736,"marks":1483},"researchers",[1484,1488],{"type":756,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"custom":1487,"target":759,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1383},{"text":1490,"type":736}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1492,"type":736,"marks":1493},"FightCamp Trainers",[1494,1498],{"type":756,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1383},{"text":1500,"type":736}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1502,"type":736,"marks":1503},"neurological connections",[1504,1508],{"type":756,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"custom":1507,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1383},{"text":1510,"type":736},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":732,"content":1512},[1513],{"text":1514,"type":736},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":742,"attrs":1516,"content":1517},{"level":744},[1518],{"text":1037,"type":736},{"type":732,"content":1520},[1521,1522,1528],{"text":1278,"type":736},{"text":1043,"type":736,"marks":1523},[1524,1527],{"type":756,"attrs":1525},{"href":1047,"uuid":48,"anchor":48,"custom":1526,"target":759,"linktype":13},{},{"type":1383},{"text":1529,"type":736}," 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":732,"content":1531},[1532],{"text":1533,"type":736},"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":1535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1536,"component":118,"meta_info":1537,"meta_title":7,"block_image":1538,"cover_image":1539,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1544,"title":1545,"plugin":43,"description":1546},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1548,"alt":1549,"name":7,"focus":7,"title":1549,"filename":1550,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1072],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1561,"created_at":1562,"published_at":1563,"updated_at":1564,"id":1565,"uuid":1566,"content":1567,"slug":1748,"full_slug":1749,"sort_by_date":48,"position":1750,"tag_list":1751,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1752,"first_published_at":1563,"release_id":48,"lang":60,"path":1076,"alternates":1753,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1568,"faqs":1569,"title":1561,"topic":1574,"author":1589,"content":1590,"category":1729,"schedule":1737,"component":1059,"meta_info":1738,"cover_image":1742,"description":1746,"contributors":1747},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1570],{"_uid":1571,"answer":1572,"question":1573,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1575,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1587,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1588,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1576,"component":39,"meta_info":1584,"block_image":1585,"cover_image":1586,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1577,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1582,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1578,"component":118,"meta_info":1579,"meta_title":7,"block_image":1580,"cover_image":1581,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":729,"content":1591},[1592,1596,1601,1606,1629,1634,1656,1661,1675,1680,1694,1699,1703,1708,1712,1716,1726],{"type":732,"content":1593},[1594],{"text":1595,"type":736},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":742,"attrs":1597,"content":1598},{"level":744},[1599],{"text":1600,"type":736},"5 Ways to Shake Up Your Cardio",{"type":742,"attrs":1602,"content":1603},{"level":764},[1604],{"text":1605,"type":736},"Swimming",{"type":732,"content":1607},[1608,1610,1617,1619,1627],{"text":1609,"type":736},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1611,"type":736,"marks":1612},"Flo Master’s",[1613,1616],{"type":756,"attrs":1614},{"href":1472,"uuid":48,"anchor":48,"custom":1615,"target":759,"linktype":13},{},{"type":1383},{"text":1618,"type":736}," favorite forms of ",{"text":1620,"type":736,"marks":1621},"active recovery",[1622,1626],{"type":756,"attrs":1623},{"href":1624,"uuid":48,"anchor":48,"custom":1625,"target":759,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1383},{"text":1628,"type":736}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":742,"attrs":1630,"content":1631},{"level":764},[1632],{"text":1633,"type":736},"Tabata Bag Drills",{"type":732,"content":1635},[1636,1638,1646,1648,1654],{"text":1637,"type":736},"One great way to get your anaerobic endurance up is with ",{"text":1639,"type":736,"marks":1640},"Tabata",[1641,1645],{"type":756,"attrs":1642},{"href":1643,"uuid":48,"anchor":48,"custom":1644,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1383},{"text":1647,"type":736}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1439,"type":736,"marks":1649},[1650,1653],{"type":756,"attrs":1651},{"href":1443,"uuid":48,"anchor":48,"custom":1652,"target":759,"linktype":13},{},{"type":1383},{"text":1655,"type":736}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":742,"attrs":1657,"content":1658},{"level":764},[1659],{"text":1660,"type":736},"Footwork Heavy Sports",{"type":732,"content":1662},[1663,1665,1673],{"text":1664,"type":736},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1666,"type":736,"marks":1667},"dancing",[1668,1672],{"type":756,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"custom":1671,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1383},{"text":1674,"type":736}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":742,"attrs":1676,"content":1677},{"level":764},[1678],{"text":1679,"type":736},"Hiking",{"type":732,"content":1681},[1682,1684,1692],{"text":1683,"type":736},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1685,"type":736,"marks":1686},"healthy snacks",[1687,1691],{"type":756,"attrs":1688},{"href":1689,"uuid":48,"anchor":48,"custom":1690,"target":759,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1383},{"text":1693,"type":736},"! ",{"type":742,"attrs":1695,"content":1696},{"level":764},[1697],{"text":1698,"type":736},"Shadowboxing Punchouts",{"type":732,"content":1700},[1701],{"text":1702,"type":736},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":742,"attrs":1704,"content":1705},{"level":744},[1706],{"text":1707,"type":736},"Shaking Up Your Cardio",{"type":732,"content":1709},[1710],{"text":1711,"type":736},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":742,"attrs":1713,"content":1714},{"level":744},[1715],{"text":1037,"type":736},{"type":732,"content":1717},[1718,1719,1725],{"text":1278,"type":736},{"text":1043,"type":736,"marks":1720},[1721,1724],{"type":756,"attrs":1722},{"href":1047,"uuid":48,"anchor":48,"custom":1723,"target":759,"linktype":13},{},{"type":1383},{"text":1529,"type":736},{"type":732,"content":1727},[1728],{"text":1533,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1731,"component":118,"meta_info":1732,"meta_title":7,"block_image":1733,"cover_image":1734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1739,"title":1740,"plugin":43,"description":1741},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1743,"alt":1744,"name":7,"focus":7,"title":1744,"filename":1745,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1072],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1755,"created_at":1756,"published_at":1757,"updated_at":1758,"id":1759,"uuid":1760,"content":1761,"slug":1922,"full_slug":1923,"sort_by_date":48,"position":1924,"tag_list":1925,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":1926,"first_published_at":1757,"release_id":48,"lang":60,"path":1076,"alternates":1927,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1762,"faqs":1763,"title":1755,"topic":1780,"author":1589,"content":1795,"category":1903,"schedule":1911,"component":1059,"meta_info":1912,"cover_image":1916,"description":1920,"contributors":1921},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1764,1768,1772,1776],{"_uid":1765,"answer":1766,"question":1767,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1769,"answer":1770,"question":1771,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1773,"answer":1774,"question":1775,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1777,"answer":1778,"question":1779,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1781,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1793,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1782,"component":39,"meta_info":1790,"block_image":1791,"cover_image":1792,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1783,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1788,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1784,"component":118,"meta_info":1785,"meta_title":7,"block_image":1786,"cover_image":1787,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":1796},[1797,1801,1806,1826,1831,1835,1840,1843,1848,1860,1865,1878,1883,1887,1891,1900],{"type":732,"content":1798},[1799],{"text":1800,"type":736},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":742,"attrs":1802,"content":1803},{"level":744},[1804],{"text":1805,"type":736},"Practice, Practice, Practice",{"type":732,"content":1807},[1808,1810,1815,1817,1824],{"text":1809,"type":736},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1811,"type":736,"marks":1812},"always",[1813],{"type":1814},"italic",{"text":1816,"type":736}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1818,"type":736,"marks":1819},"mirror",[1820],{"type":756,"attrs":1821},{"href":1822,"uuid":48,"anchor":48,"custom":1823,"target":759,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1825,"type":736}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":742,"attrs":1827,"content":1828},{"level":764},[1829],{"text":1830,"type":736},"Shoulder Touch Drill",{"type":732,"content":1832},[1833],{"text":1834,"type":736},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":742,"attrs":1836,"content":1837},{"level":764},[1838],{"text":1839,"type":736},"Cobra Bag",{"type":732,"content":1841},[1842],{"text":1770,"type":736},{"type":742,"attrs":1844,"content":1845},{"level":764},[1846],{"text":1847,"type":736},"Sparring",{"type":732,"content":1849},[1850,1852,1858],{"text":1851,"type":736},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1847,"type":736,"marks":1853},[1854],{"type":756,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"custom":1857,"target":759,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1859,"type":736}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":742,"attrs":1861,"content":1862},{"level":764},[1863],{"text":1864,"type":736},"“Free flow” mitt work",{"type":732,"content":1866},[1867,1869,1876],{"text":1868,"type":736},"Free flow ",{"text":1870,"type":736,"marks":1871},"mitt work",[1872],{"type":756,"attrs":1873},{"href":1874,"uuid":48,"anchor":48,"custom":1875,"target":759,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1877,"type":736}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":742,"attrs":1879,"content":1880},{"level":764},[1881],{"text":1882,"type":736},"Think Fast",{"type":732,"content":1884},[1885],{"text":1886,"type":736},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":742,"attrs":1888,"content":1889},{"level":744},[1890],{"text":1037,"type":736},{"type":732,"content":1892},[1893,1894,1899],{"text":1278,"type":736},{"text":1043,"type":736,"marks":1895},[1896],{"type":756,"attrs":1897},{"href":1047,"uuid":48,"anchor":48,"custom":1898,"target":759,"linktype":13},{},{"text":1529,"type":736},{"type":732,"content":1901},[1902],{"text":1533,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1904,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1905,"component":118,"meta_info":1906,"meta_title":7,"block_image":1907,"cover_image":1908,"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":1913,"title":1914,"plugin":43,"description":1915},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1917,"alt":1918,"name":7,"focus":7,"title":1918,"filename":1919,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1072],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1929,"created_at":1930,"published_at":1931,"updated_at":1932,"id":1933,"uuid":1934,"content":1935,"slug":2205,"full_slug":2206,"sort_by_date":48,"position":2207,"tag_list":2208,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":2209,"first_published_at":2210,"release_id":48,"lang":60,"path":1076,"alternates":2211,"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":1936,"faqs":1937,"title":1929,"topic":1954,"author":1589,"content":1969,"category":2186,"schedule":2194,"component":1059,"meta_info":2195,"cover_image":2199,"description":2203,"contributors":2204},"0970fa5a-5687-49ba-9c33-b7285372264c",[1938,1942,1946,1950],{"_uid":1939,"answer":1940,"question":1941,"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":1943,"answer":1944,"question":1945,"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":1947,"answer":1948,"question":1949,"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":1951,"answer":1952,"question":1953,"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":1955,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1967,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1956,"component":39,"meta_info":1964,"block_image":1965,"cover_image":1966,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1957,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1962,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1963,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1958,"component":118,"meta_info":1959,"meta_title":7,"block_image":1960,"cover_image":1961,"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":729,"content":1970},[1971,1976,1995,2000,2005,2009,2041,2045,2050,2060,2080,2084,2089,2093,2119,2123,2149,2153,2158,2170,2174,2183],{"type":742,"attrs":1972,"content":1973},{"level":744},[1974],{"text":1975,"type":736},"How to Get Better Head Movement in Boxing",{"type":732,"content":1977},[1978,1980,1987,1989,1993],{"text":1979,"type":736},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1981,"type":736,"marks":1982},"movements",[1983],{"type":756,"attrs":1984},{"href":1985,"uuid":48,"anchor":48,"custom":1986,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1988,"type":736}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1990,"type":736,"marks":1991},"employ",[1992],{"type":1814},{"text":1994,"type":736}," 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":742,"attrs":1996,"content":1997},{"level":744},[1998],{"text":1999,"type":736},"3 Boxing Head Movement Drills",{"type":742,"attrs":2001,"content":2002},{"level":764},[2003],{"text":2004,"type":736},"The 5 Point Pivot Drill",{"type":732,"content":2006},[2007],{"text":2008,"type":736},"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":788,"content":2010},[2011,2017,2023,2029,2035],{"type":791,"content":2012},[2013],{"type":732,"content":2014},[2015],{"text":2016,"type":736},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":791,"content":2018},[2019],{"type":732,"content":2020},[2021],{"text":2022,"type":736},"Weave under to the other side (to avoid hooks)",{"type":791,"content":2024},[2025],{"type":732,"content":2026},[2027],{"text":2028,"type":736},"Pull back/sway (good for avoiding uppercuts)",{"type":791,"content":2030},[2031],{"type":732,"content":2032},[2033],{"text":2034,"type":736},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":791,"content":2036},[2037],{"type":732,"content":2038},[2039],{"text":2040,"type":736},"Throw a punch (it's important that defense and offense are fluid) ",{"type":732,"content":2042},[2043],{"text":2044,"type":736},"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":742,"attrs":2046,"content":2047},{"level":764},[2048],{"text":2049,"type":736},"Frame and Shoot Drill",{"type":732,"content":2051},[2052,2054,2058],{"text":2053,"type":736},"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":2055,"type":736,"marks":2056},"will",[2057],{"type":1814},{"text":2059,"type":736}," 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":788,"content":2061},[2062,2068,2074],{"type":791,"content":2063},[2064],{"type":732,"content":2065},[2066],{"text":2067,"type":736},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":791,"content":2069},[2070],{"type":732,"content":2071},[2072],{"text":2073,"type":736},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":791,"content":2075},[2076],{"type":732,"content":2077},[2078],{"text":2079,"type":736},"Once you know what feels best, throw a punch from that position. ",{"type":732,"content":2081},[2082],{"text":2083,"type":736},"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":742,"attrs":2085,"content":2086},{"level":764},[2087],{"text":2088,"type":736},"The Line Drill",{"type":732,"content":2090},[2091],{"text":2092,"type":736},"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":788,"content":2094},[2095,2101,2107,2113],{"type":791,"content":2096},[2097],{"type":732,"content":2098},[2099],{"text":2100,"type":736},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":791,"content":2102},[2103],{"type":732,"content":2104},[2105],{"text":2106,"type":736}," 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":791,"content":2108},[2109],{"type":732,"content":2110},[2111],{"text":2112,"type":736},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":791,"content":2114},[2115],{"type":732,"content":2116},[2117],{"text":2118,"type":736},"Repeat step 1",{"type":732,"content":2120},[2121],{"text":2122,"type":736},"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":788,"content":2124},[2125,2131,2137,2143],{"type":791,"content":2126},[2127],{"type":732,"content":2128},[2129],{"text":2130,"type":736},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":791,"content":2132},[2133],{"type":732,"content":2134},[2135],{"text":2136,"type":736},"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":791,"content":2138},[2139],{"type":732,"content":2140},[2141],{"text":2142,"type":736},"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":791,"content":2144},[2145],{"type":732,"content":2146},[2147],{"text":2148,"type":736},"Return to neutral and repeat the sequence",{"type":732,"content":2150},[2151],{"text":2152,"type":736},"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":742,"attrs":2154,"content":2155},{"level":744},[2156],{"text":2157,"type":736},"Keep Your Head Moving",{"type":732,"content":2159},[2160,2162,2168],{"text":2161,"type":736},"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":1981,"type":736,"marks":2163},[2164],{"type":756,"attrs":2165},{"href":2166,"uuid":48,"anchor":48,"custom":2167,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2169,"type":736}," 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":742,"attrs":2171,"content":2172},{"level":744},[2173],{"text":1037,"type":736},{"type":732,"content":2175},[2176,2177,2182],{"text":1278,"type":736},{"text":1043,"type":736,"marks":2178},[2179],{"type":756,"attrs":2180},{"href":1047,"uuid":48,"anchor":48,"custom":2181,"target":759,"linktype":13},{},{"text":1285,"type":736},{"type":732,"content":2184},[2185],{"text":1289,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2188,"component":118,"meta_info":2189,"meta_title":7,"block_image":2190,"cover_image":2191,"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":2196,"title":2197,"plugin":43,"description":2198},"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":2200,"alt":2201,"name":7,"focus":7,"title":2201,"filename":2202,"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,[1072],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2213,"created_at":2214,"published_at":2215,"updated_at":2216,"id":2217,"uuid":2218,"content":2219,"slug":2474,"full_slug":2475,"sort_by_date":48,"position":2476,"tag_list":2477,"is_startpage":9,"parent_id":1073,"meta_data":48,"group_id":2478,"first_published_at":2215,"release_id":48,"lang":60,"path":1076,"alternates":2479,"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":2220,"faqs":2221,"title":2213,"topic":2242,"author":2257,"content":2258,"category":2456,"schedule":2194,"component":1059,"meta_info":2464,"cover_image":2468,"description":2472,"contributors":2473},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2222,2226,2230,2234,2238],{"_uid":2223,"answer":2224,"question":2225,"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":2227,"answer":2228,"question":2229,"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":2231,"answer":2232,"question":2233,"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":2235,"answer":2236,"question":2237,"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":2239,"answer":2240,"question":2241,"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":2243,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2244,"component":39,"meta_info":2252,"block_image":2253,"cover_image":2254,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2245,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2250,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2246,"component":118,"meta_info":2247,"meta_title":7,"block_image":2248,"cover_image":2249,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":729,"content":2259},[2260,2274,2278,2282,2286,2290,2294,2297,2302,2307,2321,2326,2330,2335,2339,2344,2358,2362,2366,2380,2394,2398,2402,2416,2421,2425,2439,2443,2453],{"type":732,"content":2261},[2262,2264,2272],{"text":2263,"type":736},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2265,"type":736,"marks":2266},"interval training",[2267,2271],{"type":756,"attrs":2268},{"href":2269,"uuid":48,"anchor":48,"custom":2270,"target":759,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1383},{"text":2273,"type":736}," 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":732,"content":2275},[2276],{"text":2277,"type":736},"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":742,"attrs":2279,"content":2280},{"level":744},[2281],{"text":2225,"type":736},{"type":732,"content":2283},[2284],{"text":2285,"type":736},"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":732,"content":2287},[2288],{"text":2289,"type":736},"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":742,"attrs":2291,"content":2292},{"level":744},[2293],{"text":2229,"type":736},{"type":732,"content":2295},[2296],{"text":2228,"type":736},{"type":742,"attrs":2298,"content":2299},{"level":744},[2300],{"text":2301,"type":736},"Unique Benefits of HIIT",{"type":742,"attrs":2303,"content":2304},{"level":764},[2305],{"text":2306,"type":736},"Maximum Effectiveness in Less Time",{"type":732,"content":2308},[2309,2311,2319],{"text":2310,"type":736},"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":2312,"type":736,"marks":2313},"25-30% more calories",[2314,2318],{"type":756,"attrs":2315},{"href":2316,"uuid":48,"anchor":48,"custom":2317,"target":759,"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":1383},{"text":2320,"type":736}," 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":742,"attrs":2322,"content":2323},{"level":764},[2324],{"text":2325,"type":736},"Tones Muscle",{"type":732,"content":2327},[2328],{"text":2329,"type":736},"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":742,"attrs":2331,"content":2332},{"level":764},[2333],{"text":2334,"type":736},"Adds Variety",{"type":732,"content":2336},[2337],{"text":2338,"type":736},"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":742,"attrs":2340,"content":2341},{"level":764},[2342],{"text":2343,"type":736},"Improves Cardiovascular Health",{"type":732,"content":2345},[2346,2348,2356],{"text":2347,"type":736},"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":2349,"type":736,"marks":2350},"greater improvements in blood pressure",[2351,2355],{"type":756,"attrs":2352},{"href":2353,"uuid":48,"anchor":48,"custom":2354,"target":759,"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":1383},{"text":2357,"type":736}," and blood sugar than moderate-intensity workouts. ",{"type":742,"attrs":2359,"content":2360},{"level":744},[2361],{"text":2237,"type":736},{"type":732,"content":2363},[2364],{"text":2365,"type":736},"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":732,"content":2367},[2368,2370,2378],{"text":2369,"type":736},"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":2371,"type":736,"marks":2372},"roadwork",[2373,2377],{"type":756,"attrs":2374},{"href":2375,"uuid":48,"anchor":48,"custom":2376,"target":759,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1383},{"text":2379,"type":736},", 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":732,"content":2381},[2382,2384,2392],{"text":2383,"type":736},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2385,"type":736,"marks":2386},"HIIT jump rope workout",[2387,2391],{"type":756,"attrs":2388},{"href":2389,"uuid":48,"anchor":48,"custom":2390,"target":759,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1383},{"text":2393,"type":736}," for a full-body cardio blast in just minutes.",{"type":742,"attrs":2395,"content":2396},{"level":744},[2397],{"text":2241,"type":736},{"type":732,"content":2399},[2400],{"text":2401,"type":736},"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":732,"content":2403},[2404,2406,2414],{"text":2405,"type":736},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2407,"type":736,"marks":2408},"10 minutes of HIIT boxing",[2409,2413],{"type":756,"attrs":2410},{"href":2411,"uuid":48,"anchor":48,"custom":2412,"target":759,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1383},{"text":2415,"type":736}," and feel the difference with just one workout.",{"type":742,"attrs":2417,"content":2418},{"level":744},[2419],{"text":2420,"type":736},"Hit With HIIT",{"type":732,"content":2422},[2423],{"text":2424,"type":736},"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":732,"content":2426},[2427,2429,2437],{"text":2428,"type":736},"You can ramp up your workouts and improve your health in less time with HIIT. 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