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The combination of the two ramps up your body’s total calorie burn long after you’ve wiped the sweat from your forehead.\n\nMany kickboxing and boxing training drills follow the philosophy of metabolic conditioning, which is one of the reasons why fighters are in such great shape. Boxing and kickboxing training, in tandem with the balanced nutrition of a boxer’s diet, will help you build muscle, increase stamina, and achieve a leaner physique - the end goals of any metabolic conditioning routine.\n\nHere we’ll look at what a metabolic workout is and how boxing and kickboxing drills incorporate this type of training. Then we’ll try an intense 10-minute circuit that will take you through some kickboxing combinations as well as bodyweight exercises. Try this metabolic kickboxing workout at-home, anytime, no equipment needed.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"d56a12ec-7c03-40ed-9110-c1c1ec13063d","Sometimes called “metcon” for short, metabolic conditioning is designed to increase your resting metabolic rate. A calorie-scorching metabolic workout combines:\n\nHigh Intensity Interval Training - High Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.\nMetabolic Resistance Training - Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength building workout.","What is a metabolic workout?",{"_uid":675,"answer":676,"question":677,"component":669},"393dfd58-ed48-40bd-8889-2627bc689c97","High Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.","What is HIIT (High Intensity Interval Training)?",{"_uid":679,"answer":680,"question":681,"component":669},"833d7c04-ea9e-4640-98be-3d7212ad562a","Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength building workout.","What is Metabolic Resistance Training (MRT)?",{"_uid":683,"answer":684,"question":685,"component":669},"bc7ffc8b-5ec9-41a3-99db-ff65e45fc73b","Metabolic training is intense, so your body needs more time to recover between workouts. Plan on introducing metabolic workouts twice a week, then work your way up as you feel your recovery time gets shorter. Don’t forget that many of the drills you are already doing for your boxing or kickboxing training are considered metabolic conditioning.","How often should you do metabolic resistance training?",{"_uid":687,"answer":688,"question":689,"component":669},"d75a34c2-73dd-41de-a686-774e3c7c378d","This metabolic kickboxing workout consists of four (4) two-minute rounds for a short but intense 10 minute workout. If you are up for it, you can cycle through all four rounds twice for a longer burn!","10-Minute Metabolic Kickboxing Workout",{"_uid":691,"answer":692,"question":693,"component":669},"86c9509b-d729-44b4-be78-b9277990ce42","- Jumping Jacks (30 seconds)\n- Arm Circles (30 seconds)","Warm-Up (1 minute)",{"_uid":695,"answer":696,"question":697,"component":669},"0ad42064-89cd-4f71-91f0-16e1b606c3eb","- Start with a rapid jab - cross (1 - 2) punch combo\n- Follow with a powerful lead kick to push your opponent backward\n- Continue for 30 seconds","Jab - Cross - Front Kick | 1 - 2 - FK (30 seconds)",{"_uid":699,"answer":700,"question":701,"component":669},"9254ecb7-8ceb-47d0-8d43-5ee769e4f16c","- Stand straight with your arms by your sides*\n- Bend your left leg while bringing your right leg behind you in a lunge position\n- Lower your right knee as close to the floor as possible without making contact\n- As you return to a standing position, bring your right knee up towards your chest before switching sides\n- Repeat with the left leg\n- Continue alternating lunges for 30 seconds\n\n* For an added challenge, hold a kettlebell with both hands in front of your chest or hold a dumbbell in each hand by your sides.","Reverse Lunge with Knee Lift (30 seconds)",{"_uid":703,"answer":704,"question":705,"component":669},"55fd5825-27b6-46d4-83fa-9b63fd531071","- Start with a lead hook - rear hook (3 - 4) combo\n- Add a strong rear kick to knock your dazed opponent off their feet\n- Continue for 30 seconds","Lead Hook – Rear Hook – Rear Kick | 3 - 4 - RK (30 seconds)",{"_uid":707,"answer":708,"question":709,"component":669},"bd69b112-315f-4744-bb32-dbc4373b1ec7","- From a standing position, bend at the hip and place your palms on the floor\n- Jump your back feet out behind you into a plank position\n- Do one push-up\n- Jump both feet forwards towards your hands*\n- Return to a standing position\n- Continue for 30 seconds\n\n* For an added challenge, from this position, explode upwards with a jump back to standing.","Burpees with Push-Up (30 seconds)",{"_uid":711,"answer":712,"question":713,"component":669},"ab6313a2-f41f-419d-ad82-e25bdb1b6d8c","- Start with four rapid fire straight punches\n- Drive your lead knee into your opponent’s torso\n- Push them off balance with a powerful front kick\n- Continue for 30 seconds","Straight Punches – Lead Knee – Front Kick (30 seconds)",{"_uid":715,"answer":716,"question":717,"component":669},"1a66d9e8-2794-4dbc-bf33-f41d1af22c7b","- Stand facing away from a sturdy surface, such as a low table or chair\n- Carefully put your arms behind you and place the heel of your palm on the edge to support your upper body\n- Extend your legs out in front of you so only your heels touch the floor, keeping your hips elevated\n- Bend at the elbows to lower your body down as far as you can go\n- Straighten your arms to slowly lift your body back up\n- Continue for 30 seconds","Tricep Dips (30 seconds)",{"_uid":719,"answer":720,"question":721,"component":669},"16eaf942-5f32-4f6a-8afd-400525ec354f","Finish off this final round with one of FightCamp Trainer Aaron Swenson’s Combos of the Week!\n- Throw a jab punch to the face\n- Follow with a lead kick\n- Strike a rapid cross - rear hook (2 - 4) combo\n- Finish them off by putting all your weight behind a rear kick\n- Continue for 30 seconds\n\n* Challenge your balance by adding some spin to your final rear kick!","Jab – Lead Kick – Cross – Rear Hook – Rear Kick | 1 - LK - 2 - 4 - RK (30 seconds)",{"_uid":723,"answer":724,"question":725,"component":669},"8e7f4748-e3c8-4406-8bab-c42b001425bb","- Start in a high plank position\n- Bring your left knee forward to touch your right elbow\n- Hold for 2-3 seconds\n- Return to plank position\n- Repeat with the right knee\n- Continue alternating for 30 seconds","Knees to Elbows (30 seconds)",{"_uid":727,"answer":728,"question":729,"component":669},"7069e07c-757b-4b5d-9e82-c318870ebafa","- Bring your outstretched right arm across your chest\n- Pull it close with your left arm, feeling the stretch in your right shoulder\n- Hold for 15 seconds\n- Switch to your left arm and hold for another 15 seconds","Shoulder Stretch (30 seconds)",{"_uid":731,"answer":732,"question":733,"component":669},"82078301-1e80-4663-8509-893274bb60be","- Stand with your feet hip-width apart\n- Bend over at the hip and wrap your arms around the backs of your calves\n- If this isn’t accessible to you, simply allow your body to hang and relax with your arms stretched down toward your toes\n- Let your head and neck relax as you hug your legs and feel the stretch throughout your hamstrings, glutes, and back\n- Hold for 15 seconds","Standing Hamstring Stretch (15 seconds)",{"_uid":735,"answer":736,"question":737,"component":669},"fd41548b-81b7-4971-86bf-16fd6dd11901","- Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor\n- Engage your quadriceps and continue to press the tops of your feet into the floor\n- Place your hands by your lower ribs and align your wrists underneath your elbows\n- Hug your elbows into your sides, roll your shoulders down your back, and lift your chest\n- Spread through your collarbones\n- Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\n- Hold for 15 seconds\n- Slowly release down to the mat","Cobra Stretch (15 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":739,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":751,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":740,"component":39,"meta_info":748,"block_image":749,"cover_image":750,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":742,"component":118,"meta_info":743,"meta_title":7,"block_image":744,"cover_image":745,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":754,"created_at":755,"published_at":756,"updated_at":757,"id":758,"uuid":759,"content":760,"slug":769,"full_slug":770,"sort_by_date":48,"position":281,"tag_list":771,"is_startpage":9,"parent_id":772,"meta_data":48,"group_id":773,"first_published_at":774,"release_id":48,"lang":60,"path":48,"alternates":775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":761,"_uid":762,"name":754,"photo":763,"component":766,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":767,"social_link_instagram":768,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":764,"alt":754,"name":754,"focus":48,"title":754,"filename":765,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":777,"content":778},"doc",[779,785,821,825,831,835,841,850,855,858,863,875,879,883,886,890,895,900,905,909,931,935,973,977,982,987,992,996,1015,1019,1056,1060,1064,1068,1073,1077,1102,1106,1143,1147,1151,1155,1160,1164,1176,1207,1211,1215,1253,1257,1261,1266,1270,1296,1300,1333,1337,1386,1414],{"type":780,"content":781},"paragraph",[782],{"text":783,"type":784},"Metabolic conditioning challenges your body with intense cardio and strength training in one workout. The combination of the two ramps up your body’s total calorie burn long after you’ve wiped the sweat from your forehead.","text",{"type":780,"content":786},[787,789,796,798,803,805,811,813,819],{"text":788,"type":784},"Many ",{"text":151,"type":784,"marks":790},[791],{"type":792,"attrs":793},"link",{"href":794,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork/","_blank",{"text":797,"type":784}," and ",{"text":179,"type":784,"marks":799},[800],{"type":792,"attrs":801},{"href":802,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/6-boxing-drills-that-ll-get-you-in-fighting-shape/",{"text":804,"type":784}," training drills follow the philosophy of metabolic conditioning, which is one of the reasons why fighters are in such ",{"text":806,"type":784,"marks":807},"great shape",[808],{"type":792,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"text":812,"type":784},". Boxing and kickboxing training, in tandem with the balanced nutrition of a ",{"text":814,"type":784,"marks":815},"boxer’s diet",[816],{"type":792,"attrs":817},{"href":818,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"text":820,"type":784},", will help you build muscle, increase stamina, and achieve a leaner physique - the end goals of any metabolic conditioning routine.",{"type":780,"content":822},[823],{"text":824,"type":784},"Here we’ll look at what a metabolic workout is and how boxing and kickboxing drills incorporate this type of training. Then we’ll try an intense 10-minute circuit that will take you through some kickboxing combinations as well as bodyweight exercises. Try this metabolic kickboxing workout at-home, anytime, no equipment needed.",{"type":826,"attrs":827,"content":829},"heading",{"level":828},2,[830],{"text":673,"type":784},{"type":780,"content":832},[833],{"text":834,"type":784},"Sometimes called “metcon” for short, metabolic conditioning is designed to increase your resting metabolic rate. A calorie-scorching metabolic workout combines:",{"type":826,"attrs":836,"content":838},{"level":837},3,[839],{"text":840,"type":784},"High Intensity Interval Training",{"type":780,"content":842},[843,848],{"text":840,"type":784,"marks":844},[845],{"type":792,"attrs":846},{"href":847,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":849,"type":784},", or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.",{"type":826,"attrs":851,"content":852},{"level":837},[853],{"text":854,"type":784},"Metabolic Resistance Training",{"type":780,"content":856},[857],{"text":680,"type":784},{"type":826,"attrs":859,"content":860},{"level":828},[861],{"text":862,"type":784},"How often should you do metabolic training?",{"type":780,"content":864},[865,867,873],{"text":866,"type":784},"Metabolic training is intense, so your body needs more time to recover between workouts. Plan on introducing metabolic workouts twice a week, then work your way up as you feel your ",{"text":868,"type":784,"marks":869},"recovery",[870],{"type":792,"attrs":871},{"href":872,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers/",{"text":874,"type":784}," time gets shorter. Don’t forget that many of the drills you are already doing for your boxing or kickboxing training are considered metabolic conditioning.",{"type":780,"content":876},[877],{"text":878,"type":784},"Now, it’s time to try out a metabolic conditioning workout!",{"type":826,"attrs":880,"content":881},{"level":828},[882],{"text":689,"type":784},{"type":780,"content":884},[885],{"text":688,"type":784},{"type":826,"attrs":887,"content":888},{"level":828},[889],{"text":693,"type":784},{"type":826,"attrs":891,"content":892},{"level":837},[893],{"text":894,"type":784},"Jumping Jacks (30 seconds)",{"type":826,"attrs":896,"content":897},{"level":837},[898],{"text":899,"type":784},"Arm Circles (30 seconds)",{"type":826,"attrs":901,"content":902},{"level":828},[903],{"text":904,"type":784},"Round 1",{"type":826,"attrs":906,"content":907},{"level":837},[908],{"text":697,"type":784},{"type":910,"content":911},"bullet_list",[912,919,925],{"type":913,"content":914},"list_item",[915],{"type":780,"content":916},[917],{"text":918,"type":784},"Start with a rapid jab - cross (1 - 2) punch combo",{"type":913,"content":920},[921],{"type":780,"content":922},[923],{"text":924,"type":784},"Follow with a powerful lead kick to push your opponent backward",{"type":913,"content":926},[927],{"type":780,"content":928},[929],{"text":930,"type":784},"Continue for 30 seconds",{"type":826,"attrs":932,"content":933},{"level":837},[934],{"text":701,"type":784},{"type":910,"content":936},[937,943,949,955,961,967],{"type":913,"content":938},[939],{"type":780,"content":940},[941],{"text":942,"type":784},"Stand straight with your arms by your sides*",{"type":913,"content":944},[945],{"type":780,"content":946},[947],{"text":948,"type":784},"Bend your left leg while bringing your right leg behind you in a lunge position",{"type":913,"content":950},[951],{"type":780,"content":952},[953],{"text":954,"type":784},"Lower your right knee as close to the floor as possible without making contact",{"type":913,"content":956},[957],{"type":780,"content":958},[959],{"text":960,"type":784},"As you return to a standing position, bring your right knee up towards your chest before switching sides",{"type":913,"content":962},[963],{"type":780,"content":964},[965],{"text":966,"type":784},"Repeat with the left leg",{"type":913,"content":968},[969],{"type":780,"content":970},[971],{"text":972,"type":784},"Continue alternating lunges for 30 seconds",{"type":780,"content":974},[975],{"text":976,"type":784},"* For an added challenge, hold a kettlebell with both hands in front of your chest or hold a dumbbell in each hand by your sides.",{"type":826,"attrs":978,"content":979},{"level":837},[980],{"text":981,"type":784},"Repeat",{"type":826,"attrs":983,"content":984},{"level":837},[985],{"text":986,"type":784},"Rest (30 seconds)",{"type":826,"attrs":988,"content":989},{"level":828},[990],{"text":991,"type":784},"Round 2",{"type":826,"attrs":993,"content":994},{"level":837},[995],{"text":705,"type":784},{"type":910,"content":997},[998,1004,1010],{"type":913,"content":999},[1000],{"type":780,"content":1001},[1002],{"text":1003,"type":784},"Start with a lead hook - rear hook (3 - 4) combo",{"type":913,"content":1005},[1006],{"type":780,"content":1007},[1008],{"text":1009,"type":784},"Add a strong rear kick to knock your dazed opponent off their feet",{"type":913,"content":1011},[1012],{"type":780,"content":1013},[1014],{"text":930,"type":784},{"type":826,"attrs":1016,"content":1017},{"level":837},[1018],{"text":709,"type":784},{"type":910,"content":1020},[1021,1027,1033,1039,1045,1051],{"type":913,"content":1022},[1023],{"type":780,"content":1024},[1025],{"text":1026,"type":784},"From a standing position, bend at the hip and place your palms on the floor",{"type":913,"content":1028},[1029],{"type":780,"content":1030},[1031],{"text":1032,"type":784},"Jump your back feet out behind you into a plank position",{"type":913,"content":1034},[1035],{"type":780,"content":1036},[1037],{"text":1038,"type":784},"Do one push-up",{"type":913,"content":1040},[1041],{"type":780,"content":1042},[1043],{"text":1044,"type":784},"Jump both feet forwards towards your hands*",{"type":913,"content":1046},[1047],{"type":780,"content":1048},[1049],{"text":1050,"type":784},"Return to a standing position",{"type":913,"content":1052},[1053],{"type":780,"content":1054},[1055],{"text":930,"type":784},{"type":780,"content":1057},[1058],{"text":1059,"type":784},"* For an added challenge, from this position, explode upwards with a jump back to standing.",{"type":826,"attrs":1061,"content":1062},{"level":837},[1063],{"text":981,"type":784},{"type":826,"attrs":1065,"content":1066},{"level":837},[1067],{"text":986,"type":784},{"type":826,"attrs":1069,"content":1070},{"level":828},[1071],{"text":1072,"type":784},"Round 3",{"type":826,"attrs":1074,"content":1075},{"level":837},[1076],{"text":713,"type":784},{"type":910,"content":1078},[1079,1085,1091,1097],{"type":913,"content":1080},[1081],{"type":780,"content":1082},[1083],{"text":1084,"type":784},"Start with four rapid fire straight punches",{"type":913,"content":1086},[1087],{"type":780,"content":1088},[1089],{"text":1090,"type":784},"Drive your lead knee into your opponent’s torso",{"type":913,"content":1092},[1093],{"type":780,"content":1094},[1095],{"text":1096,"type":784},"Push them off balance with a powerful front kick",{"type":913,"content":1098},[1099],{"type":780,"content":1100},[1101],{"text":930,"type":784},{"type":826,"attrs":1103,"content":1104},{"level":837},[1105],{"text":717,"type":784},{"type":910,"content":1107},[1108,1114,1120,1126,1132,1138],{"type":913,"content":1109},[1110],{"type":780,"content":1111},[1112],{"text":1113,"type":784},"Stand facing away from a sturdy surface, such as a low table or chair",{"type":913,"content":1115},[1116],{"type":780,"content":1117},[1118],{"text":1119,"type":784},"Carefully put your arms behind you and place the heel of your palm on the edge to support your upper body",{"type":913,"content":1121},[1122],{"type":780,"content":1123},[1124],{"text":1125,"type":784},"Extend your legs out in front of you so only your heels touch the floor, keeping your hips elevated",{"type":913,"content":1127},[1128],{"type":780,"content":1129},[1130],{"text":1131,"type":784},"Bend at the elbows to lower your body down as far as you can go",{"type":913,"content":1133},[1134],{"type":780,"content":1135},[1136],{"text":1137,"type":784},"Straighten your arms to slowly lift your body back up",{"type":913,"content":1139},[1140],{"type":780,"content":1141},[1142],{"text":930,"type":784},{"type":780,"content":1144},[1145],{"text":1146,"type":784},"* For an added challenge, alternate lifting one leg on each dip.",{"type":826,"attrs":1148,"content":1149},{"level":837},[1150],{"text":981,"type":784},{"type":826,"attrs":1152,"content":1153},{"level":837},[1154],{"text":986,"type":784},{"type":826,"attrs":1156,"content":1157},{"level":828},[1158],{"text":1159,"type":784},"Round 4",{"type":826,"attrs":1161,"content":1162},{"level":837},[1163],{"text":721,"type":784},{"type":780,"content":1165},[1166,1168,1174],{"text":1167,"type":784},"Finish off this final round with one of FightCamp Trainer Aaron Swenson’s ",{"text":1169,"type":784,"marks":1170},"Combos of the Week",[1171],{"type":792,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://www.youtube.com/shorts/HwZXEZ-T3L8",{"text":1175,"type":784},"!",{"type":910,"content":1177},[1178,1184,1190,1196,1202],{"type":913,"content":1179},[1180],{"type":780,"content":1181},[1182],{"text":1183,"type":784},"Throw a jab punch to the face",{"type":913,"content":1185},[1186],{"type":780,"content":1187},[1188],{"text":1189,"type":784},"Follow with a lead kick",{"type":913,"content":1191},[1192],{"type":780,"content":1193},[1194],{"text":1195,"type":784},"Strike a rapid cross - rear hook (2 - 4) combo",{"type":913,"content":1197},[1198],{"type":780,"content":1199},[1200],{"text":1201,"type":784},"Finish them off by putting all your weight behind a rear kick",{"type":913,"content":1203},[1204],{"type":780,"content":1205},[1206],{"text":930,"type":784},{"type":780,"content":1208},[1209],{"text":1210,"type":784},"* Challenge your balance by adding some spin to your final rear kick!",{"type":826,"attrs":1212,"content":1213},{"level":837},[1214],{"text":725,"type":784},{"type":910,"content":1216},[1217,1223,1229,1235,1241,1247],{"type":913,"content":1218},[1219],{"type":780,"content":1220},[1221],{"text":1222,"type":784},"Start in a high plank position",{"type":913,"content":1224},[1225],{"type":780,"content":1226},[1227],{"text":1228,"type":784},"Bring your left knee forward to touch your right elbow",{"type":913,"content":1230},[1231],{"type":780,"content":1232},[1233],{"text":1234,"type":784},"Hold for 2-3 seconds",{"type":913,"content":1236},[1237],{"type":780,"content":1238},[1239],{"text":1240,"type":784},"Return to plank position",{"type":913,"content":1242},[1243],{"type":780,"content":1244},[1245],{"text":1246,"type":784},"Repeat with the right knee",{"type":913,"content":1248},[1249],{"type":780,"content":1250},[1251],{"text":1252,"type":784},"Continue alternating for 30 seconds",{"type":826,"attrs":1254,"content":1255},{"level":837},[1256],{"text":981,"type":784},{"type":826,"attrs":1258,"content":1259},{"level":837},[1260],{"text":986,"type":784},{"type":826,"attrs":1262,"content":1263},{"level":828},[1264],{"text":1265,"type":784},"Cool Down (1 minute)",{"type":826,"attrs":1267,"content":1268},{"level":837},[1269],{"text":729,"type":784},{"type":910,"content":1271},[1272,1278,1284,1290],{"type":913,"content":1273},[1274],{"type":780,"content":1275},[1276],{"text":1277,"type":784},"Bring your outstretched right arm across your chest",{"type":913,"content":1279},[1280],{"type":780,"content":1281},[1282],{"text":1283,"type":784},"Pull it close with your left arm, feeling the stretch in your right shoulder",{"type":913,"content":1285},[1286],{"type":780,"content":1287},[1288],{"text":1289,"type":784},"Hold for 15 seconds",{"type":913,"content":1291},[1292],{"type":780,"content":1293},[1294],{"text":1295,"type":784},"Switch to your left arm and hold for another 15 seconds",{"type":826,"attrs":1297,"content":1298},{"level":837},[1299],{"text":733,"type":784},{"type":910,"content":1301},[1302,1308,1322,1328],{"type":913,"content":1303},[1304],{"type":780,"content":1305},[1306],{"text":1307,"type":784},"Stand with your feet hip-width apart",{"type":913,"content":1309},[1310,1314],{"type":780,"content":1311},[1312],{"text":1313,"type":784},"Bend over at the hip and wrap your arms around the backs of your calves",{"type":910,"content":1315},[1316],{"type":913,"content":1317},[1318],{"type":780,"content":1319},[1320],{"text":1321,"type":784},"If this isn’t accessible to you, simply allow your body to hang and relax with your arms stretched down toward your toes",{"type":913,"content":1323},[1324],{"type":780,"content":1325},[1326],{"text":1327,"type":784},"Let your head and neck relax as you hug your legs and feel the stretch throughout your hamstrings, glutes, and back",{"type":913,"content":1329},[1330],{"type":780,"content":1331},[1332],{"text":1289,"type":784},{"type":826,"attrs":1334,"content":1335},{"level":837},[1336],{"text":737,"type":784},{"type":910,"content":1338},[1339,1345,1351,1357,1363,1369,1375,1380],{"type":913,"content":1340},[1341],{"type":780,"content":1342},[1343],{"text":1344,"type":784},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":913,"content":1346},[1347],{"type":780,"content":1348},[1349],{"text":1350,"type":784},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":913,"content":1352},[1353],{"type":780,"content":1354},[1355],{"text":1356,"type":784},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":913,"content":1358},[1359],{"type":780,"content":1360},[1361],{"text":1362,"type":784},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":913,"content":1364},[1365],{"type":780,"content":1366},[1367],{"text":1368,"type":784},"Spread through your collarbones",{"type":913,"content":1370},[1371],{"type":780,"content":1372},[1373],{"text":1374,"type":784},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":913,"content":1376},[1377],{"type":780,"content":1378},[1379],{"text":1289,"type":784},{"type":913,"content":1381},[1382],{"type":780,"content":1383},[1384],{"text":1385,"type":784},"Slowly release down to the mat",{"type":780,"content":1387},[1388,1390,1396,1398,1404,1406,1412],{"text":1389,"type":784},"Metabolic workouts are designed to be intense, so adding some ",{"text":1391,"type":784,"marks":1392},"yoga poses for boxers",[1393],{"type":792,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{"text":1397,"type":784}," to your cool down routine is great for releasing any remaining tension throughout your body. Be sure to ",{"text":1399,"type":784,"marks":1400},"nourish your body",[1401],{"type":792,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-after-a-boxing-workout/",{"text":1405,"type":784}," with plenty of ",{"text":1407,"type":784,"marks":1408},"lean protein",[1409],{"type":792,"attrs":1410},{"href":1411,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxer-s-diet-protein-requirements-and-best-protein-sources/",{"text":1413,"type":784}," to help your muscles repair and rebuild even stronger. Remember, a critical component to boosting your body’s metabolism is feeding it the right fuel!",{"type":780,"content":1415},[1416,1418,1424,1426,1432,1434,1440],{"text":1417,"type":784},"For more boxing and kickboxing drills, strength training, and tips, download the FightCamp ",{"text":1419,"type":784,"marks":1420},"App",[1421],{"type":792,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1425,"type":784}," and enjoy our ",{"text":1427,"type":784,"marks":1428},"library of free workouts",[1429],{"type":792,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://joinfightcamp.com/workouts",{"text":1433,"type":784},". If you’re ready to really crush your fitness goals, get support from a team of professional fighters through the ",{"text":1435,"type":784,"marks":1436},"FightCamp at-home boxing program",[1437],{"type":792,"attrs":1438},{"href":1439,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1441,"type":784},".",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1444,"component":118,"meta_info":1445,"meta_title":7,"block_image":1446,"cover_image":1447,"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},[],[],"2022-01-17 00:00","article",{"_uid":1453,"title":657,"plugin":43,"description":1454},"899989d4-8839-4d81-8d80-9305aabd21ec","FIRE UP your metabolism with the combined benefits of cardio and strength training in this metabolic conditioning workout for kickboxers.",{"id":1456,"alt":657,"name":7,"focus":48,"title":657,"filename":1457,"copyright":7,"fieldtype":50},3572809,"https://a.storyblok.com/f/115220/2400x990/06cadd3638/metabolic-conditioning-workout-for-kickboxers.png","metabolic-conditioning-workout-for-kickboxers","blogs/metabolic-conditioning-workout-for-kickboxers",-3130,[1462],"featured",60887917,"49a50aed-acd8-4d18-8d5a-008941d3dd9d","2022-01-17T02:25:00.000Z","training/{{story.slug}}",[],["Reactive",1469],[1470,1651,1884,2151,2391,2713],{"name":1471,"created_at":1472,"published_at":1473,"updated_at":1474,"id":1475,"uuid":1476,"content":1477,"slug":1644,"full_slug":1645,"sort_by_date":48,"position":1646,"tag_list":1647,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":1648,"first_published_at":1649,"release_id":48,"lang":60,"path":1466,"alternates":1650,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1478,"faqs":1479,"title":1471,"topic":1496,"author":1511,"content":1512,"category":1626,"schedule":1634,"component":1451,"meta_info":1635,"cover_image":1639,"description":1642,"contributors":1643},"af46e437-bfbd-4a28-91a2-df5259454628",[1480,1484,1488,1492],{"_uid":1481,"answer":1482,"question":1483,"component":669},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1485,"answer":1486,"question":1487,"component":669},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1489,"answer":1490,"question":1491,"component":669},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1493,"answer":1494,"question":1495,"component":669},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1497,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1509,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1510,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1498,"component":39,"meta_info":1506,"block_image":1507,"cover_image":1508,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"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":777,"content":1513},[1514,1527,1532,1536,1541,1545,1559,1564,1577,1582,1586,1600,1604,1609,1622],{"type":780,"content":1515},[1516,1518,1525],{"text":1517,"type":784},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1519,"type":784,"marks":1520},"Strength training",[1521],{"type":792,"attrs":1522},{"href":1523,"uuid":48,"anchor":48,"custom":1524,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1526,"type":784}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":826,"attrs":1528,"content":1529},{"level":828},[1530],{"text":1531,"type":784},"Why do Boxers Train Their Neck?",{"type":780,"content":1533},[1534],{"text":1535,"type":784},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":826,"attrs":1537,"content":1538},{"level":828},[1539],{"text":1540,"type":784},"How do Boxers Strength Train Their Neck?",{"type":780,"content":1542},[1543],{"text":1544,"type":784},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":910,"content":1546},[1547,1553],{"type":913,"content":1548},[1549],{"type":780,"content":1550},[1551],{"text":1552,"type":784},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":913,"content":1554},[1555],{"type":780,"content":1556},[1557],{"text":1558,"type":784},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":826,"attrs":1560,"content":1561},{"level":828},[1562],{"text":1563,"type":784},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":780,"content":1565},[1566,1568,1575],{"text":1567,"type":784},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1569,"type":784,"marks":1570},"injury",[1571],{"type":792,"attrs":1572},{"href":1573,"uuid":48,"anchor":48,"custom":1574,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1576,"type":784}," occurring.",{"type":826,"attrs":1578,"content":1579},{"level":828},[1580],{"text":1581,"type":784},"How Often Should Boxers Train Their Neck?",{"type":780,"content":1583},[1584],{"text":1585,"type":784},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1587,"attrs":1588},"blok",{"id":1589,"body":1590},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1591],{"_uid":1592,"text":1593,"image":1594,"author":1598,"component":1599},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1595,"alt":1596,"name":7,"focus":7,"title":1596,"filename":1597,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":780,"content":1601},[1602],{"text":1603,"type":784},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":826,"attrs":1605,"content":1606},{"level":828},[1607],{"text":1608,"type":784},"Train Like a Fighter",{"type":780,"content":1610},[1611,1613,1620],{"text":1612,"type":784},"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":1614,"type":784,"marks":1615},"FightCamp",[1616],{"type":792,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"custom":1619,"target":795,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1621,"type":784}," 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":780,"content":1623},[1624],{"text":1625,"type":784},"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":1627,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1632,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1633,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1628,"component":118,"meta_info":1629,"meta_title":7,"block_image":1630,"cover_image":1631,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1636,"title":1637,"plugin":43,"description":1638},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1640,"alt":1596,"name":7,"focus":7,"title":1596,"filename":1641,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1462],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1652,"created_at":1653,"published_at":1654,"updated_at":1655,"id":1656,"uuid":1657,"content":1658,"slug":1877,"full_slug":1878,"sort_by_date":48,"position":1879,"tag_list":1880,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":1881,"first_published_at":1882,"release_id":48,"lang":60,"path":1466,"alternates":1883,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1659,"faqs":1660,"title":1652,"topic":1677,"author":1692,"content":1693,"category":1861,"schedule":1869,"component":1451,"meta_info":1870,"cover_image":1873,"description":1872,"contributors":1876},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1661,1665,1669,1673],{"_uid":1662,"answer":1663,"question":1664,"component":669},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1666,"answer":1667,"question":1668,"component":669},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1670,"answer":1671,"question":1672,"component":669},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1674,"answer":1675,"question":1676,"component":669},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1678,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1690,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1679,"component":39,"meta_info":1687,"block_image":1688,"cover_image":1689,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1680,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1685,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1681,"component":118,"meta_info":1682,"meta_title":7,"block_image":1683,"cover_image":1684,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":777,"content":1694},[1695,1708,1721,1726,1730,1742,1746,1751,1755,1759,1766,1776,1789,1794,1805,1808,1817,1818,1823,1836,1847,1857],{"type":780,"content":1696},[1697,1699,1706],{"text":1698,"type":784},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1700,"type":784,"marks":1701},"Aaron Swenson",[1702],{"type":792,"attrs":1703},{"href":1704,"uuid":48,"anchor":48,"custom":1705,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1707,"type":784}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1587,"attrs":1709},{"id":1710,"body":1711},"0a18151c-90cf-40c6-926a-b258a15847a9",[1712],{"_uid":1713,"link":1714,"image":1716,"title":1718,"component":1720},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1715,"linktype":13,"fieldtype":14,"cached_url":1715},"https://youtu.be/oMc52QTWo1A",{"id":1717,"alt":1718,"name":7,"focus":48,"title":1718,"filename":1719,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":826,"attrs":1722,"content":1723},{"level":828},[1724],{"text":1725,"type":784},"The Rebellious Age",{"type":780,"content":1727},[1728],{"text":1729,"type":784},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1587,"attrs":1731},{"id":1710,"body":1732},[1733],{"url":1734,"_uid":1736,"image":1737,"component":1740,"copyright_details":1741},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1738,"alt":1700,"name":7,"focus":48,"title":1700,"filename":1739,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":780,"content":1743},[1744],{"text":1745,"type":784},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":826,"attrs":1747,"content":1748},{"level":828},[1749],{"text":1750,"type":784},"It’s Time To Spar",{"type":780,"content":1752},[1753],{"text":1754,"type":784},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":780,"content":1756},[1757],{"text":1758,"type":784},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":826,"attrs":1760,"content":1761},{"level":828},[1762,1764],{"text":1763,"type":784},"Humbling Experience and A New Life Path",{"type":1765},"hard_break",{"type":1587,"attrs":1767},{"id":1710,"body":1768},[1769],{"url":1770,"_uid":1771,"image":1772,"component":1740,"copyright_details":1775},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1773,"alt":1700,"name":7,"focus":48,"title":1700,"filename":1774,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":780,"content":1777},[1778,1780,1787],{"text":1779,"type":784},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1781,"type":784,"marks":1782},"body shot",[1783],{"type":792,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"custom":1786,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1788,"type":784}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":826,"attrs":1790,"content":1791},{"level":828},[1792,1793],{"text":1676,"type":784},{"type":1765},{"type":1587,"attrs":1795},{"id":1710,"body":1796},[1797],{"url":1798,"_uid":1799,"image":1800,"component":1740,"copyright_details":1804},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1801,"alt":1802,"name":7,"focus":48,"title":1802,"filename":1803,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":780,"content":1806},[1807],{"text":1675,"type":784},{"type":1587,"attrs":1809},{"id":1810,"body":1811},"ce079800-7842-415f-8625-1c76bcc86c9f",[1812],{"_uid":1813,"text":1814,"image":1815,"author":1816,"component":1599},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":780},{"type":826,"attrs":1819,"content":1820},{"level":828},[1821],{"text":1822,"type":784},"Inspirational FightCamp Trainers",{"type":780,"content":1824},[1825,1827,1834],{"text":1826,"type":784},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1828,"type":784,"marks":1829},"FightCamp Trainers",[1830],{"type":792,"attrs":1831},{"href":1832,"uuid":48,"anchor":48,"custom":1833,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1835,"type":784}," have you covered.",{"type":1587,"attrs":1837},{"id":1710,"body":1838},[1839],{"url":1840,"_uid":1841,"image":1842,"component":1740,"copyright_details":1846},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1843,"alt":1844,"name":7,"focus":48,"title":1844,"filename":1845,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":780,"content":1848},[1849,1850,1855],{"text":1612,"type":784},{"text":1614,"type":784,"marks":1851},[1852],{"type":792,"attrs":1853},{"href":1618,"uuid":48,"anchor":48,"custom":1854,"target":795,"linktype":13},{},{"text":1856,"type":784}," 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":780,"content":1858},[1859],{"text":1860,"type":784},"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":1862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1863,"component":118,"meta_info":1864,"meta_title":7,"block_image":1865,"cover_image":1866,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1871,"title":1652,"plugin":43,"description":1872},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1874,"alt":1652,"name":7,"focus":48,"title":1652,"filename":1875,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1462],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1885,"created_at":1886,"published_at":1887,"updated_at":1888,"id":1889,"uuid":1890,"content":1891,"slug":2145,"full_slug":2146,"sort_by_date":48,"position":2147,"tag_list":2148,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2149,"first_published_at":1887,"release_id":48,"lang":60,"path":1466,"alternates":2150,"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":1892,"faqs":1893,"title":1885,"topic":1914,"author":759,"content":1929,"category":2126,"schedule":2134,"component":1451,"meta_info":2135,"cover_image":2139,"description":2143,"contributors":2144},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1894,1898,1902,1906,1910],{"_uid":1895,"answer":1896,"question":1897,"component":669},"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":1899,"answer":1900,"question":1901,"component":669},"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":1903,"answer":1904,"question":1905,"component":669},"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":1907,"answer":1908,"question":1909,"component":669},"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":1911,"answer":1912,"question":1913,"component":669},"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":1915,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1927,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1916,"component":39,"meta_info":1924,"block_image":1925,"cover_image":1926,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1917,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1922,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1923,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1918,"component":118,"meta_info":1919,"meta_title":7,"block_image":1920,"cover_image":1921,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":777,"content":1930},[1931,1945,1949,1953,1957,1961,1965,1968,1973,1978,1992,1997,2001,2006,2010,2015,2029,2033,2037,2051,2065,2069,2073,2087,2092,2096,2109,2113,2123],{"type":780,"content":1932},[1933,1935,1943],{"text":1934,"type":784},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1936,"type":784,"marks":1937},"interval training",[1938,1941],{"type":792,"attrs":1939},{"href":847,"uuid":48,"anchor":48,"custom":1940,"target":795,"linktype":13},{},{"type":1942},"underline",{"text":1944,"type":784}," 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":780,"content":1946},[1947],{"text":1948,"type":784},"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":826,"attrs":1950,"content":1951},{"level":828},[1952],{"text":1897,"type":784},{"type":780,"content":1954},[1955],{"text":1956,"type":784},"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":780,"content":1958},[1959],{"text":1960,"type":784},"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":826,"attrs":1962,"content":1963},{"level":828},[1964],{"text":1901,"type":784},{"type":780,"content":1966},[1967],{"text":1900,"type":784},{"type":826,"attrs":1969,"content":1970},{"level":828},[1971],{"text":1972,"type":784},"Unique Benefits of HIIT",{"type":826,"attrs":1974,"content":1975},{"level":837},[1976],{"text":1977,"type":784},"Maximum Effectiveness in Less Time",{"type":780,"content":1979},[1980,1982,1990],{"text":1981,"type":784},"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":1983,"type":784,"marks":1984},"25-30% more calories",[1985,1989],{"type":792,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"custom":1988,"target":795,"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":1942},{"text":1991,"type":784}," 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":826,"attrs":1993,"content":1994},{"level":837},[1995],{"text":1996,"type":784},"Tones Muscle",{"type":780,"content":1998},[1999],{"text":2000,"type":784},"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":826,"attrs":2002,"content":2003},{"level":837},[2004],{"text":2005,"type":784},"Adds Variety",{"type":780,"content":2007},[2008],{"text":2009,"type":784},"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":826,"attrs":2011,"content":2012},{"level":837},[2013],{"text":2014,"type":784},"Improves Cardiovascular Health",{"type":780,"content":2016},[2017,2019,2027],{"text":2018,"type":784},"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":2020,"type":784,"marks":2021},"greater improvements in blood pressure",[2022,2026],{"type":792,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":795,"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":1942},{"text":2028,"type":784}," and blood sugar than moderate-intensity workouts. ",{"type":826,"attrs":2030,"content":2031},{"level":828},[2032],{"text":1909,"type":784},{"type":780,"content":2034},[2035],{"text":2036,"type":784},"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":780,"content":2038},[2039,2041,2049],{"text":2040,"type":784},"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":2042,"type":784,"marks":2043},"roadwork",[2044,2048],{"type":792,"attrs":2045},{"href":2046,"uuid":48,"anchor":48,"custom":2047,"target":795,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1942},{"text":2050,"type":784},", 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":780,"content":2052},[2053,2055,2063],{"text":2054,"type":784},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2056,"type":784,"marks":2057},"HIIT jump rope workout",[2058,2062],{"type":792,"attrs":2059},{"href":2060,"uuid":48,"anchor":48,"custom":2061,"target":795,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1942},{"text":2064,"type":784}," for a full-body cardio blast in just minutes.",{"type":826,"attrs":2066,"content":2067},{"level":828},[2068],{"text":1913,"type":784},{"type":780,"content":2070},[2071],{"text":2072,"type":784},"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":780,"content":2074},[2075,2077,2085],{"text":2076,"type":784},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2078,"type":784,"marks":2079},"10 minutes of HIIT boxing",[2080,2084],{"type":792,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":795,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1942},{"text":2086,"type":784}," and feel the difference with just one workout.",{"type":826,"attrs":2088,"content":2089},{"level":828},[2090],{"text":2091,"type":784},"Hit With HIIT",{"type":780,"content":2093},[2094],{"text":2095,"type":784},"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":780,"content":2097},[2098,2100,2108],{"text":2099,"type":784},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2101,"type":784,"marks":2102},"FightCamp’s extensive library of HIIT workouts",[2103,2107],{"type":792,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"custom":2106,"target":795,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1942},{"text":1175,"type":784},{"type":826,"attrs":2110,"content":2111},{"level":828},[2112],{"text":1608,"type":784},{"type":780,"content":2114},[2115,2116,2122],{"text":1612,"type":784},{"text":1614,"type":784,"marks":2117},[2118,2121],{"type":792,"attrs":2119},{"href":1618,"uuid":48,"anchor":48,"custom":2120,"target":795,"linktype":13},{},{"type":1942},{"text":1856,"type":784},{"type":780,"content":2124},[2125],{"text":1860,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2127,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2132,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2128,"component":118,"meta_info":2129,"meta_title":7,"block_image":2130,"cover_image":2131,"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":2136,"title":2137,"plugin":43,"description":2138},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2140,"alt":2141,"name":7,"focus":7,"title":2141,"filename":2142,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1462],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2152,"created_at":2153,"published_at":2154,"updated_at":2155,"id":2156,"uuid":2157,"content":2158,"slug":2384,"full_slug":2385,"sort_by_date":48,"position":2386,"tag_list":2387,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2388,"first_published_at":2389,"release_id":48,"lang":60,"path":1466,"alternates":2390,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2159,"faqs":2160,"title":2152,"topic":2169,"author":2184,"content":2185,"category":2365,"schedule":2373,"component":1451,"meta_info":2374,"cover_image":2378,"description":2382,"contributors":2383},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2161,2165],{"_uid":2162,"answer":2163,"question":2164,"component":669},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2166,"answer":2167,"question":2168,"component":669},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2170,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2182,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2183,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2171,"component":39,"meta_info":2179,"block_image":2180,"cover_image":2181,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2172,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2177,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2178,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2173,"component":118,"meta_info":2174,"meta_title":7,"block_image":2175,"cover_image":2176,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":777,"content":2186},[2187,2192,2196,2201,2205,2210,2214,2240,2245,2249,2254,2258,2263,2267,2272,2285,2290,2303,2308,2312,2317,2321,2326,2330,2335,2339,2344,2348,2353],{"type":826,"attrs":2188,"content":2189},{"level":828},[2190],{"text":2191,"type":784},"Staying Safe While Exercising in the Cold",{"type":780,"content":2193},[2194],{"text":2195,"type":784},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":826,"attrs":2197,"content":2198},{"level":837},[2199],{"text":2200,"type":784},"Watch the Windchill",{"type":780,"content":2202},[2203],{"text":2204,"type":784},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":826,"attrs":2206,"content":2207},{"level":837},[2208],{"text":2209,"type":784},"Protect Your Extremities",{"type":780,"content":2211},[2212],{"text":2213,"type":784},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":910,"content":2215},[2216,2222,2228,2234],{"type":913,"content":2217},[2218],{"type":780,"content":2219},[2220],{"text":2221,"type":784},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":913,"content":2223},[2224],{"type":780,"content":2225},[2226],{"text":2227,"type":784},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":913,"content":2229},[2230],{"type":780,"content":2231},[2232],{"text":2233,"type":784},"Wear a hat or headband that covers your ears",{"type":913,"content":2235},[2236],{"type":780,"content":2237},[2238],{"text":2239,"type":784},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":826,"attrs":2241,"content":2242},{"level":837},[2243],{"text":2244,"type":784},"Wear Layers",{"type":780,"content":2246},[2247],{"text":2248,"type":784},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":826,"attrs":2250,"content":2251},{"level":837},[2252],{"text":2253,"type":784},"Don’t Forget Sunscreen",{"type":780,"content":2255},[2256],{"text":2257,"type":784},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":826,"attrs":2259,"content":2260},{"level":828},[2261],{"text":2262,"type":784},"Getting Motivated to Workout in the Cold ",{"type":780,"content":2264},[2265],{"text":2266,"type":784},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":826,"attrs":2268,"content":2269},{"level":837},[2270],{"text":2271,"type":784},"Invest in New Activewear",{"type":780,"content":2273},[2274,2276,2283],{"text":2275,"type":784},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2277,"type":784,"marks":2278},"new workout gear",[2279],{"type":792,"attrs":2280},{"href":2281,"uuid":48,"anchor":48,"custom":2282,"target":795,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2284,"type":784}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":826,"attrs":2286,"content":2287},{"level":837},[2288],{"text":2289,"type":784},"Find a Workout Buddy",{"type":780,"content":2291},[2292,2294,2301],{"text":2293,"type":784},"Accountability! Accountability! Accountability! Finding a ",{"text":2295,"type":784,"marks":2296},"workout buddy",[2297],{"type":792,"attrs":2298},{"href":2299,"uuid":48,"anchor":48,"custom":2300,"target":795,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2302,"type":784}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":826,"attrs":2304,"content":2305},{"level":837},[2306],{"text":2307,"type":784},"Benefits of Working Out in the Cold",{"type":780,"content":2309},[2310],{"text":2311,"type":784},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":826,"attrs":2313,"content":2314},{"level":837},[2315],{"text":2316,"type":784},"Combat Seasonal Affective Disorder",{"type":780,"content":2318},[2319],{"text":2320,"type":784},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":826,"attrs":2322,"content":2323},{"level":837},[2324],{"text":2325,"type":784},"Boost Your Immune System",{"type":780,"content":2327},[2328],{"text":2329,"type":784},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":826,"attrs":2331,"content":2332},{"level":837},[2333],{"text":2334,"type":784},"Diverse Training Options",{"type":780,"content":2336},[2337],{"text":2338,"type":784},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":826,"attrs":2340,"content":2341},{"level":837},[2342],{"text":2343,"type":784},"Burn More Calories",{"type":780,"content":2345},[2346],{"text":2347,"type":784},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":826,"attrs":2349,"content":2350},{"level":828},[2351],{"text":2352,"type":784},"Train Like a Fighter in the Cold",{"type":780,"content":2354},[2355,2357,2363],{"text":2356,"type":784},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1614,"type":784,"marks":2358},[2359,2362],{"type":792,"attrs":2360},{"href":1618,"uuid":48,"anchor":48,"custom":2361,"target":795,"linktype":13},{},{"type":1942},{"text":2364,"type":784}," 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":2366,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2371,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2367,"component":118,"meta_info":2368,"meta_title":7,"block_image":2369,"cover_image":2370,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2375,"title":2376,"plugin":43,"description":2377},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2379,"alt":2380,"name":7,"focus":7,"title":2380,"filename":2381,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1462],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2392,"created_at":2393,"published_at":2394,"updated_at":2395,"id":2396,"uuid":2397,"content":2398,"slug":2707,"full_slug":2708,"sort_by_date":48,"position":2709,"tag_list":2710,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2711,"first_published_at":2394,"release_id":48,"lang":60,"path":1466,"alternates":2712,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2399,"faqs":2400,"title":2392,"topic":2433,"author":759,"content":2448,"category":2689,"schedule":2697,"component":1451,"meta_info":2698,"cover_image":2702,"description":2701,"contributors":2706},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2401,2405,2409,2413,2417,2421,2425,2429],{"_uid":2402,"answer":2403,"question":2404,"component":669},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2406,"answer":2407,"question":2408,"component":669},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2410,"answer":2411,"question":2412,"component":669},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2414,"answer":2415,"question":2416,"component":669},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2418,"answer":2419,"question":2420,"component":669},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2422,"answer":2423,"question":2424,"component":669},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2426,"answer":2427,"question":2428,"component":669},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2430,"answer":2431,"question":2432,"component":669},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2434,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2446,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2435,"component":39,"meta_info":2443,"block_image":2444,"cover_image":2445,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2436,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2437,"component":118,"meta_info":2438,"meta_title":7,"block_image":2439,"cover_image":2440,"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":777,"content":2449},[2450,2470,2474,2478,2483,2487,2499,2519,2523,2533,2536,2541,2552,2572,2577,2587,2615,2620,2630,2642,2647,2674,2678,2686],{"type":780,"content":2451},[2452,2454,2460,2462,2468],{"text":2453,"type":784},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2455,"type":784,"marks":2456},"over two hours each day",[2457],{"type":792,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2461,"type":784}," on social media. The ",{"text":2463,"type":784,"marks":2464},"CDC",[2465],{"type":792,"attrs":2466},{"href":2467,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2469,"type":784}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":780,"content":2471},[2472],{"text":2473,"type":784},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":780,"content":2475},[2476],{"text":2477,"type":784},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":826,"attrs":2479,"content":2480},{"level":828},[2481],{"text":2482,"type":784},"Benefits of a 30-Minute Boxing Workout",{"type":826,"attrs":2484,"content":2485},{"level":837},[2486],{"text":2412,"type":784},{"type":1587,"attrs":2488},{"id":2489,"body":2490},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2491],{"url":2492,"_uid":2493,"image":2494,"component":1740,"copyright_details":2498},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2495,"alt":2496,"name":7,"focus":48,"title":2496,"filename":2497,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":780,"content":2500},[2501,2503,2509,2511,2517],{"text":2502,"type":784},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2504,"type":784,"marks":2505},"heavy bag",[2506],{"type":792,"attrs":2507},{"href":2508,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2510,"type":784},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2512,"type":784,"marks":2513},"fantastic shape",[2514],{"type":792,"attrs":2515},{"href":2516,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2518,"type":784},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":826,"attrs":2520,"content":2521},{"level":837},[2522],{"text":2416,"type":784},{"type":1587,"attrs":2524},{"id":2489,"body":2525},[2526],{"url":2527,"_uid":2528,"image":2529,"component":1740,"copyright_details":2532},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2530,"alt":2496,"name":7,"focus":48,"title":2496,"filename":2531,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":780,"content":2534},[2535],{"text":2415,"type":784},{"type":826,"attrs":2537,"content":2538},{"level":837},[2539],{"text":2540,"type":784},"Stress Relief",{"type":1587,"attrs":2542},{"id":2489,"body":2543},[2544],{"url":2545,"_uid":2546,"image":2547,"component":1740,"copyright_details":2551},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2548,"alt":2549,"name":7,"focus":48,"title":2549,"filename":2550,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":780,"content":2553},[2554,2556,2562,2564,2570],{"text":2555,"type":784},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2557,"type":784,"marks":2558},"unleashing that stress",[2559],{"type":792,"attrs":2560},{"href":2561,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2563,"type":784}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2565,"type":784,"marks":2566},"safe and healthy outlet",[2567],{"type":792,"attrs":2568},{"href":2569,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2571,"type":784}," for anyone who has ever felt the need to just get it all out.",{"type":826,"attrs":2573,"content":2574},{"level":837},[2575],{"text":2576,"type":784},"Mental Wellness",{"type":1587,"attrs":2578},{"id":2489,"body":2579},[2580],{"url":2581,"_uid":2582,"image":2583,"component":1740,"copyright_details":2586},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2584,"alt":2496,"name":7,"focus":48,"title":2496,"filename":2585,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":780,"content":2588},[2589,2591,2597,2599,2605,2607,2613],{"text":2590,"type":784},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2592,"type":784,"marks":2593},"prevent age-related cognitive decline",[2594],{"type":792,"attrs":2595},{"href":2596,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2598,"type":784},". Studies have also shown that as little as ",{"text":2600,"type":784,"marks":2601},"15 minutes per day",[2602],{"type":792,"attrs":2603},{"href":2604,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2606,"type":784}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2608,"type":784,"marks":2609},"regulate your emotional well-being",[2610],{"type":792,"attrs":2611},{"href":2612,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2614,"type":784}," over time with consistent workouts.",{"type":826,"attrs":2616,"content":2617},{"level":837},[2618],{"text":2619,"type":784},"Convenience",{"type":1587,"attrs":2621},{"id":2489,"body":2622},[2623],{"url":2624,"_uid":2625,"image":2626,"component":1740,"copyright_details":2629},{"id":7,"url":7,"linktype":1735,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2627,"alt":2496,"name":7,"focus":48,"title":2496,"filename":2628,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":780,"content":2631},[2632,2634,2640],{"text":2633,"type":784},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2635,"type":784,"marks":2636},"boxing training at home",[2637],{"type":792,"attrs":2638},{"href":2639,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2641,"type":784},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":826,"attrs":2643,"content":2644},{"level":828},[2645],{"text":2646,"type":784},"30-Minute Throwdown",{"type":780,"content":2648},[2649,2651,2657,2659,2665,2667,2672],{"text":2650,"type":784},"You can start getting all the benefits of ",{"text":2652,"type":784,"marks":2653},"boxing at home",[2654],{"type":792,"attrs":2655},{"href":2656,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2658,"type":784}," with no equipment at all. ",{"text":2660,"type":784,"marks":2661},"Shadowboxing",[2662],{"type":792,"attrs":2663},{"href":2664,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2666,"type":784}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2504,"type":784,"marks":2668},[2669],{"type":792,"attrs":2670},{"href":2671,"uuid":48,"anchor":48,"target":795,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2673,"type":784}," to your home gym can be life-changing.",{"type":826,"attrs":2675,"content":2676},{"level":828},[2677],{"text":1608,"type":784},{"type":780,"content":2679},[2680,2681,2685],{"text":1612,"type":784},{"text":1614,"type":784,"marks":2682},[2683],{"type":792,"attrs":2684},{"href":1618,"uuid":48,"anchor":48,"target":795,"linktype":13},{"text":1856,"type":784},{"type":780,"content":2687},[2688],{"text":1860,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2691,"component":118,"meta_info":2692,"meta_title":7,"block_image":2693,"cover_image":2694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2699,"title":2700,"plugin":43,"description":2701},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2703,"alt":2704,"name":7,"focus":48,"title":2704,"filename":2705,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1462],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2714,"created_at":2715,"published_at":2716,"updated_at":2717,"id":2718,"uuid":2719,"content":2720,"slug":2924,"full_slug":2925,"sort_by_date":48,"position":2926,"tag_list":2927,"is_startpage":9,"parent_id":1463,"meta_data":48,"group_id":2928,"first_published_at":2716,"release_id":48,"lang":60,"path":1466,"alternates":2929,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2721,"faqs":2722,"title":2714,"topic":2739,"author":759,"content":2754,"category":2905,"schedule":2913,"component":1451,"meta_info":2914,"cover_image":2918,"description":2922,"contributors":2923},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2723,2727,2731,2735],{"_uid":2724,"answer":2725,"question":2726,"component":669},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2728,"answer":2729,"question":2730,"component":669},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2732,"answer":2733,"question":2734,"component":669},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2736,"answer":2737,"question":2738,"component":669},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2740,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2752,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2741,"component":39,"meta_info":2749,"block_image":2750,"cover_image":2751,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2743,"component":118,"meta_info":2744,"meta_title":7,"block_image":2745,"cover_image":2746,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":777,"content":2755},[2756,2760,2773,2777,2782,2785,2790,2795,2799,2804,2808,2813,2817,2822,2826,2831,2845,2849,2853,2857,2861,2866,2870,2884,2888,2892,2902],{"type":780,"content":2757},[2758],{"text":2759,"type":784},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":780,"content":2761},[2762,2764,2771],{"text":2763,"type":784},"Running for boxers is a critical element of ",{"text":2765,"type":784,"marks":2766},"roadwork drills",[2767,2770],{"type":792,"attrs":2768},{"href":2046,"uuid":48,"anchor":48,"custom":2769,"target":795,"linktype":13},{},{"type":1942},{"text":2772,"type":784}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":780,"content":2774},[2775],{"text":2776,"type":784},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":826,"attrs":2778,"content":2779},{"level":828},[2780],{"text":2781,"type":784},"Is Running Good for Boxing?",{"type":780,"content":2783},[2784],{"text":2725,"type":784},{"type":826,"attrs":2786,"content":2787},{"level":828},[2788],{"text":2789,"type":784},"Benefits of Running for Boxers",{"type":826,"attrs":2791,"content":2792},{"level":837},[2793],{"text":2794,"type":784},"Builds Endurance & Stamina",{"type":780,"content":2796},[2797],{"text":2798,"type":784},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":826,"attrs":2800,"content":2801},{"level":837},[2802],{"text":2803,"type":784},"Improves Cardiovascular System",{"type":780,"content":2805},[2806],{"text":2807,"type":784},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":826,"attrs":2809,"content":2810},{"level":837},[2811],{"text":2812,"type":784},"Strengthens Lower Body",{"type":780,"content":2814},[2815],{"text":2816,"type":784},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":826,"attrs":2818,"content":2819},{"level":837},[2820],{"text":2821,"type":784},"Teaches Discipline",{"type":780,"content":2823},[2824],{"text":2825,"type":784},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":826,"attrs":2827,"content":2828},{"level":837},[2829],{"text":2830,"type":784},"Enhances Mental Clarity",{"type":780,"content":2832},[2833,2835,2843],{"text":2834,"type":784},"Much like boxing, running can be a form of ",{"text":2836,"type":784,"marks":2837},"meditative movement",[2838,2842],{"type":792,"attrs":2839},{"href":2840,"uuid":48,"anchor":48,"custom":2841,"target":795,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1942},{"text":2844,"type":784}," that clears your head and focuses your mind.",{"type":826,"attrs":2846,"content":2847},{"level":828},[2848],{"text":2734,"type":784},{"type":780,"content":2850},[2851],{"text":2852,"type":784},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":780,"content":2854},[2855],{"text":2856,"type":784},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":780,"content":2858},[2859],{"text":2860,"type":784},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":826,"attrs":2862,"content":2863},{"level":828},[2864],{"text":2865,"type":784},"How Long Should I Be Running for Boxing?",{"type":780,"content":2867},[2868],{"text":2869,"type":784},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":780,"content":2871},[2872,2874,2882],{"text":2873,"type":784},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2875,"type":784,"marks":2876},"10 minutes of running",[2877,2881],{"type":792,"attrs":2878},{"href":2879,"uuid":48,"anchor":48,"custom":2880,"target":795,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1942},{"text":2883,"type":784}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":780,"content":2885},[2886],{"text":2887,"type":784},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":826,"attrs":2889,"content":2890},{"level":828},[2891],{"text":1608,"type":784},{"type":780,"content":2893},[2894,2895,2901],{"text":1612,"type":784},{"text":1614,"type":784,"marks":2896},[2897,2900],{"type":792,"attrs":2898},{"href":1618,"uuid":48,"anchor":48,"custom":2899,"target":795,"linktype":13},{},{"type":1942},{"text":1621,"type":784},{"type":780,"content":2903},[2904],{"text":1860,"type":784},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2906,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2911,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2912,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2907,"component":118,"meta_info":2908,"meta_title":7,"block_image":2909,"cover_image":2910,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2915,"title":2916,"plugin":43,"description":2917},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2919,"alt":2920,"name":7,"focus":7,"title":2920,"filename":2921,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. 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