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The wave of emotions, the roar of the crowd–it truly is unforgettable. Today FightCamp Trainer Rocky Harris shares her experience about her first time stepping into the ring.\n\nAt 19 years old, Rocky stepped into the ring for her first kickboxing match. Before this fight, she was a first degree black belt in karate, winning dozens of tournaments. Although Rocky was successful in karate, she wanted a challenge and decided to compete in a different style. Leading up to her first fight and during her training camp, her confidence was at an all-time high. She had so much success thus far, and was ready to go.","My First Time In The Ring","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"9ca8f0a9-b39f-4732-b796-005d7abfeb56","During training for her upcoming match, Rocky’s coach had her doing a lot of stylistic drills and pad work, never really focusing on the basics. With her karate tournament wins and success so far, she almost felt she had an advantage. She was anxious to show everyone just how good she was and what she was capable of in this new area.\n\nBut one week before the fight, everything changed. Rocky injured her wrist while training and was no longer able to deliver blows with her left hand. She did the smart thing and called the fight promoter to inform him of her injury and that she would have to pull out of the fight. Sadly, that individual was not respectable nor ethical and threatened to blacklist her from all future fights and promotions if she did not fight in the match. He also threatened to tell all the other promoters in New York about her pulling out.","Confidence High",{"_uid":676,"answer":677,"question":678,"component":670},"a11822e4-ae23-4db5-8301-4a40dc4a58c1","Scared and not quite sure what to do, Rocky decided to take her injury and instead view it as a challenge. She was not going to back down now. Having watched numerous action and martial arts movies growing up, she remembered the movie, The Karate Kid, and how Danielson injured his leg in his big fight against Cobra Kai and was still able to win. If he could do it and fight with one leg, so could I with one hand, she said to herself. With renewed confidence, she went into the fight looking for the knockout that could be made as the next great underdog story. Or so she thought.\n\nOne of Mike Tyson’s famous quotes is “everyone's got a plan 'til they get punched in the mouth.” Sadly, this was true for Rocky. As soon as fight night came and her opponent hit her, all of her training went out the window. She thought she had been hit with a rock and as she likes to tell it, she was “fresh meat in the middle of the jungle.”","A Setback Is a Setup For a Comeback",{"_uid":680,"answer":681,"question":682,"component":670},"49d3f7df-85bd-4a63-b63a-ec5e07878cdb","She felt like she had forgotten everything from her training, how to punch, and even who she was as a fighter. She was scared, and she found herself in survival mode. Between rounds, her coach gave her pointers, but she couldn’t remember what was said. She told herself that she had two rounds–two more chances to try and knock her opponent out and turn this fight into a triumphant story.\n\nUnfortunately, she never got the knockout, but she learned a lot from that first fight.\n\n“It's not always about the tools that you have in the shed, you don't need so many options. It’s really just about the basics.” And that is what Rocky really appreciates so much about FightCamp. “With FightCamp, we don't just throw you into the ring. We start you off with the basics. We have a Prospect Path where we break down each strike.”","It's All About Survival",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":684,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":719,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":7,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":713,"social_link_twitter":714,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":715,"social_link_linkedin":7,"social_link_instagram":716,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":726,"content":727},"doc",[728,744,758,762,768,780,792,796,807,819,833,838,842,846,854,855,860,864,876],{"type":729,"content":730},"paragraph",[731,734,742],{"text":732,"type":733},"Every fighter remembers their first time stepping into the ring. The wave of emotions, the roar of the crowd – it truly is unforgettable. Today FightCamp Trainer ","text",{"text":735,"type":733,"marks":736},"Rocky Harris",[737],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris","_blank",{"text":743,"type":733}," shares her story.",{"type":745,"attrs":746},"blok",{"id":747,"body":748},"fe420b24-5180-4cfa-b56a-348cf8b5b97c",[749],{"_uid":750,"link":751,"image":753,"title":755,"component":757},"i-8f06e052-a77f-4aff-add9-d6d11759ed3c",{"id":7,"url":752,"linktype":13,"fieldtype":14,"cached_url":752},"https://youtu.be/YKryIE6gxBc",{"id":754,"alt":755,"name":7,"focus":48,"title":755,"filename":756,"copyright":7,"fieldtype":50},4323209,"My First Time In The Boxing Ring l Storytime","https://a.storyblok.com/f/115220/1244x700/92ad4cf32e/my-first-time-in-the-boxing-ring-storytime.png","image_video_link",{"type":729,"content":759},[760],{"text":761,"type":733},"At 19 years old, Rocky stepped into the ring for her first kickboxing match. Before this fight, she was a first degree black belt in karate, winning dozens of tournaments. Although Rocky was successful in karate, she wanted a challenge and decided to compete in a different style. Leading up to her first fight and during her training camp, her confidence was at an all-time high. She had so much success thus far, and was ready to go.",{"type":763,"attrs":764,"content":766},"heading",{"level":765},2,[767],{"text":674,"type":733},{"type":729,"content":769},[770,772,778],{"text":771,"type":733},"During training for her upcoming match, Rocky’s coach had her doing a lot of stylistic drills and pad work, never really focusing on the ",{"text":773,"type":733,"marks":774},"basics",[775],{"type":738,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/5-basic-boxing-techniques-to-learn-at-home-during-quarantine",{"text":779,"type":733},". With her karate tournament wins and success so far, she almost felt she had an advantage. She was anxious to show everyone just how good she was and what she was capable of in this new area.",{"type":729,"content":781},[782,784,790],{"text":783,"type":733},"But one week before the fight, everything changed. Rocky ",{"text":785,"type":733,"marks":786},"injured her wrist",[787],{"type":738,"attrs":788},{"href":789,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{"text":791,"type":733}," while training and was no longer able to deliver blows with her left hand. She did the smart thing and called the fight promoter to inform him of her injury and that she would have to pull out of the fight. Sadly, that individual was not respectable nor ethical and threatened to blacklist her from all future fights and promotions if she did not fight in the match. He also threatened to tell all the other promoters in New York about her pulling out.",{"type":763,"attrs":793,"content":794},{"level":765},[795],{"text":678,"type":733},{"type":729,"content":797},[798,800,805],{"text":799,"type":733},"Scared and not quite sure what to do, Rocky decided to take her injury and instead view it as a challenge. She was not going to back down now. Having watched numerous action and martial arts movies growing up, she remembered the movie, ",{"text":801,"type":733,"marks":802},"The Karate Kid",[803],{"type":804},"italic",{"text":806,"type":733},", and how Danielson injured his leg in his big fight against Cobra Kai and was still able to win. \"If he could do it and fight with one leg, so could I with one hand,\" she said to herself. With renewed confidence, she went into the fight looking for the knockout that could be made as the next great underdog story. Or so she thought.",{"type":729,"content":808},[809,811,817],{"text":810,"type":733},"One of ",{"text":812,"type":733,"marks":813},"Mike Tyson’s",[814],{"type":738,"attrs":815},{"href":816,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://youtu.be/P9frikayA8I",{"text":818,"type":733}," famous quotes is “everyone's got a plan 'til they get punched in the mouth.” Sadly, this was true for Rocky. As soon as fight night came and her opponent hit her, all of her training went out the window. She thought she had been hit with a rock and as she likes to tell it, she was “fresh meat in the middle of the jungle.”",{"type":745,"attrs":820},{"id":821,"body":822},"03703e21-dffa-4954-9b9b-0b478ee8b187",[823],{"url":824,"_uid":826,"image":827,"component":831,"copyright_details":832},{"id":7,"url":7,"linktype":825,"fieldtype":14,"cached_url":7},"story","i-cbedb8f3-2f73-4120-ad91-e8305b0586e7",{"id":828,"alt":829,"name":7,"focus":48,"title":829,"filename":830,"copyright":7,"fieldtype":50},4324221,"First Fight Night For Rocky Harris","https://a.storyblok.com/f/115220/1100x1100/9e2c28b274/rockys_first_fight.png","content_image",[],{"type":763,"attrs":834,"content":835},{"level":765},[836],{"text":837,"type":733},"It’s All About Survival",{"type":729,"content":839},[840],{"text":841,"type":733},"She felt like she had forgotten everything from her training, how to punch, and even who she was as a fighter. She was scared, and she found herself in survival mode. Between rounds, her coach gave her pointers, but she couldn’t remember what was said. She told herself that she had two rounds – two more chances to try and knock her opponent out and turn this fight into a triumphant story.",{"type":729,"content":843},[844],{"text":845,"type":733},"Unfortunately, she never got the knockout, but she learned a lot from that first fight.",{"type":745,"attrs":847},{"id":747,"body":848},[849],{"_uid":850,"text":851,"image":852,"author":735,"component":853},"i-0e33d9d5-a427-486c-b20a-b3a57df9b785","It's not always about the tools that you have in the shed, you don't need so many options. It’s really just about the basics. With FightCamp, we don't just throw you into the ring. We start you off with the basics. We have a Prospect Path where we break down each strike.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"pull_quote",{"type":729},{"type":763,"attrs":856,"content":857},{"level":765},[858],{"text":859,"type":733},"The Basics Are Your Base",{"type":729,"content":861},[862],{"text":863,"type":733},"With FightCamp, we have a diverse group of professional trainers who have fight experience and stories to share and inspire you as you’re learning the fundamentals. As Rocky likes to say, “sometimes the basics can be boring and we want to skip it, and that’s why I wanted to skip it too,” but then we realize how important they are, and “then we learn to appreciate it.”",{"type":729,"content":865},[866,868,874],{"text":867,"type":733},"Are you ready to train like a fighter with Rocky and the other FightCamp Trainers? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":869,"type":733,"marks":870},"FightCamp App",[871],{"type":738,"attrs":872},{"href":873,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":875,"type":733}," and train with real fighters from the comfort of your own home.",{"type":745,"attrs":877},{"id":878,"body":879},"23d3afc6-6c87-49dd-aa82-02aed390db58",[880],{"url":881,"_uid":883,"image":884,"component":831,"copyright_details":888},{"id":7,"url":882,"linktype":13,"fieldtype":14,"cached_url":882},"https://fightcamp.app.link/GD872R25zob","i-87d3ec93-12dc-434b-9d46-5d1dc92d1399",{"id":885,"alt":886,"name":7,"focus":48,"title":886,"filename":887,"copyright":7,"fieldtype":50},4331950,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/aa4f529b1e/blog_in-article_ads_free_workout_opt4_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":890,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":891,"component":118,"meta_info":892,"meta_title":7,"block_image":893,"cover_image":894,"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},[],[],"2022-05-26 00:00","article",{"_uid":900,"title":657,"plugin":43,"description":901},"042fe5e9-c156-4c36-b99b-dcd015c48ee5","FightCamp Trainer Rocky Harris shares her first fight experience inside the ring. The prep, the politics, and the smell of defeat.",{"id":903,"alt":657,"name":7,"focus":48,"title":657,"filename":904,"copyright":7,"fieldtype":50},4323184,"https://a.storyblok.com/f/115220/2400x990/ff3127e50e/my-first-time-in-the-ring-fightcamp-trainer-rocky-harris.png",[],"my-first-time-in-the-ring-fightcamp-trainer-rocky-harris","blogs/my-first-time-in-the-ring-fightcamp-trainer-rocky-harris",-4290,[910],"featured",60887917,"392a79fc-d474-4749-b075-aee24ee057e5","2022-05-27T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",917],[918,1145,1560,1732,2079,2356],{"name":919,"created_at":920,"published_at":921,"updated_at":922,"id":923,"uuid":924,"content":925,"slug":1139,"full_slug":1140,"sort_by_date":48,"position":1141,"tag_list":1142,"is_startpage":9,"parent_id":911,"meta_data":48,"group_id":1143,"first_published_at":921,"release_id":48,"lang":60,"path":914,"alternates":1144,"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":926,"faqs":927,"title":919,"topic":944,"author":959,"content":960,"category":1120,"schedule":1128,"component":898,"meta_info":1129,"cover_image":1133,"description":1137,"contributors":1138},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[928,932,936,940],{"_uid":929,"answer":930,"question":931,"component":670},"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":933,"answer":934,"question":935,"component":670},"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":937,"answer":938,"question":939,"component":670},"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":941,"answer":942,"question":943,"component":670},"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":945,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":957,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":946,"component":39,"meta_info":954,"block_image":955,"cover_image":956,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":947,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":952,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":953,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":948,"component":118,"meta_info":949,"meta_title":7,"block_image":950,"cover_image":951,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":726,"content":961},[962,966,981,985,990,993,998,1004,1008,1013,1017,1022,1026,1031,1035,1040,1054,1058,1062,1066,1070,1075,1079,1093,1097,1102,1116],{"type":729,"content":963},[964],{"text":965,"type":733},"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":729,"content":967},[968,970,979],{"text":969,"type":733},"Running for boxers is a critical element of ",{"text":971,"type":733,"marks":972},"roadwork drills",[973,977],{"type":738,"attrs":974},{"href":975,"uuid":48,"anchor":48,"custom":976,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":978},"underline",{"text":980,"type":733}," 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":729,"content":982},[983],{"text":984,"type":733},"“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":763,"attrs":986,"content":987},{"level":765},[988],{"text":989,"type":733},"Is Running Good for Boxing?",{"type":729,"content":991},[992],{"text":930,"type":733},{"type":763,"attrs":994,"content":995},{"level":765},[996],{"text":997,"type":733},"Benefits of Running for Boxers",{"type":763,"attrs":999,"content":1001},{"level":1000},3,[1002],{"text":1003,"type":733},"Builds Endurance & Stamina",{"type":729,"content":1005},[1006],{"text":1007,"type":733},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":763,"attrs":1009,"content":1010},{"level":1000},[1011],{"text":1012,"type":733},"Improves Cardiovascular System",{"type":729,"content":1014},[1015],{"text":1016,"type":733},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":763,"attrs":1018,"content":1019},{"level":1000},[1020],{"text":1021,"type":733},"Strengthens Lower Body",{"type":729,"content":1023},[1024],{"text":1025,"type":733},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":763,"attrs":1027,"content":1028},{"level":1000},[1029],{"text":1030,"type":733},"Teaches Discipline",{"type":729,"content":1032},[1033],{"text":1034,"type":733},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":763,"attrs":1036,"content":1037},{"level":1000},[1038],{"text":1039,"type":733},"Enhances Mental Clarity",{"type":729,"content":1041},[1042,1044,1052],{"text":1043,"type":733},"Much like boxing, running can be a form of ",{"text":1045,"type":733,"marks":1046},"meditative movement",[1047,1051],{"type":738,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"custom":1050,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":978},{"text":1053,"type":733}," that clears your head and focuses your mind.",{"type":763,"attrs":1055,"content":1056},{"level":765},[1057],{"text":939,"type":733},{"type":729,"content":1059},[1060],{"text":1061,"type":733},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":729,"content":1063},[1064],{"text":1065,"type":733},"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":729,"content":1067},[1068],{"text":1069,"type":733},"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":763,"attrs":1071,"content":1072},{"level":765},[1073],{"text":1074,"type":733},"How Long Should I Be Running for Boxing?",{"type":729,"content":1076},[1077],{"text":1078,"type":733},"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":729,"content":1080},[1081,1083,1091],{"text":1082,"type":733},"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":1084,"type":733,"marks":1085},"10 minutes of running",[1086,1090],{"type":738,"attrs":1087},{"href":1088,"uuid":48,"anchor":48,"custom":1089,"target":741,"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":978},{"text":1092,"type":733}," 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":729,"content":1094},[1095],{"text":1096,"type":733},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":763,"attrs":1098,"content":1099},{"level":765},[1100],{"text":1101,"type":733},"Train Like a Fighter",{"type":729,"content":1103},[1104,1106,1114],{"text":1105,"type":733},"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":1107,"type":733,"marks":1108},"FightCamp",[1109,1113],{"type":738,"attrs":1110},{"href":1111,"uuid":48,"anchor":48,"custom":1112,"target":741,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":978},{"text":1115,"type":733}," 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":729,"content":1117},[1118],{"text":1119,"type":733},"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":1121,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1126,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1127,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1122,"component":118,"meta_info":1123,"meta_title":7,"block_image":1124,"cover_image":1125,"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":1130,"title":1131,"plugin":43,"description":1132},"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":1134,"alt":1135,"name":7,"focus":7,"title":1135,"filename":1136,"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. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[910],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1146,"created_at":1147,"published_at":1148,"updated_at":1149,"id":1150,"uuid":1151,"content":1152,"slug":1554,"full_slug":1555,"sort_by_date":48,"position":1556,"tag_list":1557,"is_startpage":9,"parent_id":911,"meta_data":48,"group_id":1558,"first_published_at":1148,"release_id":48,"lang":60,"path":914,"alternates":1559,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1153,"faqs":1154,"title":1146,"topic":1163,"author":1178,"content":1179,"category":1535,"schedule":1543,"component":898,"meta_info":1544,"cover_image":1548,"description":1552,"contributors":1553},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1155,1159],{"_uid":1156,"answer":1157,"question":1158,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1160,"answer":1161,"question":1162,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1164,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1176,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1165,"component":39,"meta_info":1173,"block_image":1174,"cover_image":1175,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1166,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1171,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1167,"component":118,"meta_info":1168,"meta_title":7,"block_image":1169,"cover_image":1170,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":726,"content":1180},[1181,1186,1200,1214,1219,1223,1228,1232,1272,1276,1281,1285,1289,1294,1298,1303,1317,1321,1341,1346,1350,1354,1412,1417,1421,1425,1451,1465,1470,1474,1478,1504,1508,1513,1517,1521,1532],{"type":763,"attrs":1182,"content":1183},{"level":765},[1184],{"text":1185,"type":733},"How to Stay Motivated to Work Out",{"type":729,"content":1187},[1188,1190,1198],{"text":1189,"type":733},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1191,"type":733,"marks":1192},"New Year’s Resolutions",[1193,1197],{"type":738,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"custom":1196,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":978},{"text":1199,"type":733},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":729,"content":1201},[1202,1204,1212],{"text":1203,"type":733},"But what happens if you're looking for motivation to work out in the ",{"text":1205,"type":733,"marks":1206},"middle of summer",[1207,1211],{"type":738,"attrs":1208},{"href":1209,"uuid":48,"anchor":48,"custom":1210,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":978},{"text":1213,"type":733}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":763,"attrs":1215,"content":1216},{"level":765},[1217],{"text":1218,"type":733},"Motivation vs. Determination",{"type":729,"content":1220},[1221],{"text":1222,"type":733},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":763,"attrs":1224,"content":1225},{"level":1000},[1226],{"text":1227,"type":733},"Motivation",{"type":729,"content":1229},[1230],{"text":1231,"type":733},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":1233,"content":1234},"bullet_list",[1235,1242,1248,1254,1260,1266],{"type":1236,"content":1237},"list_item",[1238],{"type":729,"content":1239},[1240],{"text":1241,"type":733},"Movies",{"type":1236,"content":1243},[1244],{"type":729,"content":1245},[1246],{"text":1247,"type":733},"Books",{"type":1236,"content":1249},[1250],{"type":729,"content":1251},[1252],{"text":1253,"type":733},"Quotes",{"type":1236,"content":1255},[1256],{"type":729,"content":1257},[1258],{"text":1259,"type":733},"Speeches",{"type":1236,"content":1261},[1262],{"type":729,"content":1263},[1264],{"text":1265,"type":733},"Social media posts",{"type":1236,"content":1267},[1268],{"type":729,"content":1269},[1270],{"text":1271,"type":733},"Success stories",{"type":729,"content":1273},[1274],{"text":1275,"type":733},"These are things that essentially make you want to start something, like a workout.",{"type":763,"attrs":1277,"content":1278},{"level":1000},[1279],{"text":1280,"type":733},"Determination",{"type":729,"content":1282},[1283],{"text":1284,"type":733},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":729,"content":1286},[1287],{"text":1288,"type":733},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":763,"attrs":1290,"content":1291},{"level":765},[1292],{"text":1293,"type":733},"Finding That Drive",{"type":729,"content":1295},[1296],{"text":1297,"type":733},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":763,"attrs":1299,"content":1300},{"level":1000},[1301],{"text":1302,"type":733},"Working Out at Home",{"type":729,"content":1304},[1305,1307,1315],{"text":1306,"type":733},"The wonderful thing about ",{"text":1308,"type":733,"marks":1309},"working out from home",[1310,1314],{"type":738,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"custom":1313,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":978},{"text":1316,"type":733}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":729,"content":1318},[1319],{"text":1320,"type":733},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":1233,"content":1322},[1323,1329,1335],{"type":1236,"content":1324},[1325],{"type":729,"content":1326},[1327],{"text":1328,"type":733},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":1236,"content":1330},[1331],{"type":729,"content":1332},[1333],{"text":1334,"type":733},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":1236,"content":1336},[1337],{"type":729,"content":1338},[1339],{"text":1340,"type":733},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":763,"attrs":1342,"content":1343},{"level":1000},[1344],{"text":1345,"type":733},"Staying Committed to Exercising Daily",{"type":729,"content":1347},[1348],{"text":1349,"type":733},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":729,"content":1351},[1352],{"text":1353,"type":733},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":1233,"content":1355},[1356,1362,1368,1374,1386,1400],{"type":1236,"content":1357},[1358],{"type":729,"content":1359},[1360],{"text":1361,"type":733},"Outdoor walks/hikes in nature",{"type":1236,"content":1363},[1364],{"type":729,"content":1365},[1366],{"text":1367,"type":733},"Easy pace swims",{"type":1236,"content":1369},[1370],{"type":729,"content":1371},[1372],{"text":1373,"type":733},"Sauna sessions",{"type":1236,"content":1375},[1376],{"type":729,"content":1377},[1378],{"text":1379,"type":733,"marks":1380},"Low-intensity yoga",[1381,1385],{"type":738,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"custom":1384,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":978},{"type":1236,"content":1387},[1388],{"type":729,"content":1389},[1390,1398],{"text":1391,"type":733,"marks":1392},"Mobility work",[1393,1397],{"type":738,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"custom":1396,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":978},{"text":1399,"type":733}," ",{"type":1236,"content":1401},[1402],{"type":729,"content":1403},[1404],{"text":1405,"type":733,"marks":1406},"Stretching",[1407,1411],{"type":738,"attrs":1408},{"href":1409,"uuid":48,"anchor":48,"custom":1410,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":978},{"type":763,"attrs":1413,"content":1414},{"level":1000},[1415],{"text":1416,"type":733},"Morning Workouts Before Starting the Day",{"type":729,"content":1418},[1419],{"text":1420,"type":733},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":729,"content":1422},[1423],{"text":1424,"type":733},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":1233,"content":1426},[1427,1433,1439,1445],{"type":1236,"content":1428},[1429],{"type":729,"content":1430},[1431],{"text":1432,"type":733},"Turning off electronics the last hour",{"type":1236,"content":1434},[1435],{"type":729,"content":1436},[1437],{"text":1438,"type":733},"Sleeping in a blacked-out environment",{"type":1236,"content":1440},[1441],{"type":729,"content":1442},[1443],{"text":1444,"type":733},"Getting to bed at the same time each night",{"type":1236,"content":1446},[1447],{"type":729,"content":1448},[1449],{"text":1450,"type":733},"Set out your workout clothes the night before",{"type":729,"content":1452},[1453,1455,1463],{"text":1454,"type":733},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1456,"type":733,"marks":1457},"H.I.I.T. session",[1458,1462],{"type":738,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"custom":1461,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":978},{"text":1464,"type":733},".",{"type":763,"attrs":1466,"content":1467},{"level":1000},[1468],{"text":1469,"type":733},"End-of-Day Workouts",{"type":729,"content":1471},[1472],{"text":1473,"type":733},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":729,"content":1475},[1476],{"text":1477,"type":733},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1233,"content":1479},[1480,1492,1498],{"type":1236,"content":1481},[1482],{"type":729,"content":1483},[1484,1486,1490],{"text":1485,"type":733},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1487,"type":733,"marks":1488},"“why” ",[1489],{"type":804},{"text":1491,"type":733},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1236,"content":1493},[1494],{"type":729,"content":1495},[1496],{"text":1497,"type":733},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":1236,"content":1499},[1500],{"type":729,"content":1501},[1502],{"text":1503,"type":733},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":729,"content":1505},[1506],{"text":1507,"type":733},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":763,"attrs":1509,"content":1510},{"level":765},[1511],{"text":1512,"type":733},"Plan Then Execute",{"type":729,"content":1514},[1515],{"text":1516,"type":733},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":763,"attrs":1518,"content":1519},{"level":765},[1520],{"text":1101,"type":733},{"type":729,"content":1522},[1523,1524,1530],{"text":1105,"type":733},{"text":1107,"type":733,"marks":1525},[1526,1529],{"type":738,"attrs":1527},{"href":1111,"uuid":48,"anchor":48,"custom":1528,"target":741,"linktype":13},{},{"type":978},{"text":1531,"type":733}," 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":729,"content":1533},[1534],{"text":1119,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1536,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1537,"component":118,"meta_info":1538,"meta_title":7,"block_image":1539,"cover_image":1540,"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":1545,"title":1546,"plugin":43,"description":1547},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1549,"alt":1550,"name":7,"focus":7,"title":1550,"filename":1551,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[910],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1561,"created_at":1562,"published_at":1563,"updated_at":1564,"id":1565,"uuid":1566,"content":1567,"slug":1725,"full_slug":1726,"sort_by_date":48,"position":1727,"tag_list":1728,"is_startpage":9,"parent_id":911,"meta_data":48,"group_id":1729,"first_published_at":1730,"release_id":48,"lang":60,"path":914,"alternates":1731,"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":1568,"faqs":1569,"title":1561,"topic":1586,"author":1601,"content":1602,"category":1708,"schedule":1543,"component":898,"meta_info":1716,"cover_image":1720,"description":1723,"contributors":1724},"af46e437-bfbd-4a28-91a2-df5259454628",[1570,1574,1578,1582],{"_uid":1571,"answer":1572,"question":1573,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1575,"answer":1576,"question":1577,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1579,"answer":1580,"question":1581,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1583,"answer":1584,"question":1585,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1587,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1599,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1588,"component":39,"meta_info":1596,"block_image":1597,"cover_image":1598,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1589,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1594,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1590,"component":118,"meta_info":1591,"meta_title":7,"block_image":1592,"cover_image":1593,"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":726,"content":1603},[1604,1617,1622,1626,1631,1635,1649,1654,1666,1671,1675,1687,1691,1695,1704],{"type":729,"content":1605},[1606,1608,1615],{"text":1607,"type":733},"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":1609,"type":733,"marks":1610},"Strength training",[1611],{"type":738,"attrs":1612},{"href":1613,"uuid":48,"anchor":48,"custom":1614,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1616,"type":733}," 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":763,"attrs":1618,"content":1619},{"level":765},[1620],{"text":1621,"type":733},"Why do Boxers Train Their Neck?",{"type":729,"content":1623},[1624],{"text":1625,"type":733},"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":763,"attrs":1627,"content":1628},{"level":765},[1629],{"text":1630,"type":733},"How do Boxers Strength Train Their Neck?",{"type":729,"content":1632},[1633],{"text":1634,"type":733},"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":1233,"content":1636},[1637,1643],{"type":1236,"content":1638},[1639],{"type":729,"content":1640},[1641],{"text":1642,"type":733},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1236,"content":1644},[1645],{"type":729,"content":1646},[1647],{"text":1648,"type":733},"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":763,"attrs":1650,"content":1651},{"level":765},[1652],{"text":1653,"type":733},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":729,"content":1655},[1656,1658,1664],{"text":1657,"type":733},"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":1659,"type":733,"marks":1660},"injury",[1661],{"type":738,"attrs":1662},{"href":789,"uuid":48,"anchor":48,"custom":1663,"target":741,"linktype":13},{},{"text":1665,"type":733}," occurring.",{"type":763,"attrs":1667,"content":1668},{"level":765},[1669],{"text":1670,"type":733},"How Often Should Boxers Train Their Neck?",{"type":729,"content":1672},[1673],{"text":1674,"type":733},"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":745,"attrs":1676},{"id":1677,"body":1678},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1679],{"_uid":1680,"text":1681,"image":1682,"author":1686,"component":853},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1683,"alt":1684,"name":7,"focus":7,"title":1684,"filename":1685,"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",{"type":729,"content":1688},[1689],{"text":1690,"type":733},"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":763,"attrs":1692,"content":1693},{"level":765},[1694],{"text":1101,"type":733},{"type":729,"content":1696},[1697,1698,1703],{"text":1105,"type":733},{"text":1107,"type":733,"marks":1699},[1700],{"type":738,"attrs":1701},{"href":1111,"uuid":48,"anchor":48,"custom":1702,"target":741,"linktype":13},{},{"text":1115,"type":733},{"type":729,"content":1705},[1706],{"text":1707,"type":733},"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":1709,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1714,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1710,"component":118,"meta_info":1711,"meta_title":7,"block_image":1712,"cover_image":1713,"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":1717,"title":1718,"plugin":43,"description":1719},"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":1721,"alt":1684,"name":7,"focus":7,"title":1684,"filename":1722,"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,[910],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1733,"created_at":1734,"published_at":1735,"updated_at":1736,"id":1737,"uuid":1738,"content":1739,"slug":2072,"full_slug":2073,"sort_by_date":48,"position":2074,"tag_list":2075,"is_startpage":9,"parent_id":911,"meta_data":48,"group_id":2076,"first_published_at":2077,"release_id":48,"lang":60,"path":914,"alternates":2078,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1740,"faqs":1741,"title":1733,"topic":1754,"author":1769,"content":1770,"category":2053,"schedule":2061,"component":898,"meta_info":2062,"cover_image":2066,"description":2070,"contributors":2071},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1742,1746,1750],{"_uid":1743,"answer":1744,"question":1745,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1747,"answer":1748,"question":1749,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1751,"answer":1752,"question":1753,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1755,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1767,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1768,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1756,"component":39,"meta_info":1764,"block_image":1765,"cover_image":1766,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1757,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1762,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1763,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1758,"component":118,"meta_info":1759,"meta_title":7,"block_image":1760,"cover_image":1761,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":726,"content":1771},[1772,1786,1790,1802,1807,1812,1842,1847,1874,1879,1901,1906,1928,1933,1955,1960,1987,1992,2008,2012,2036,2040,2050],{"type":729,"content":1773},[1774,1776,1784],{"text":1775,"type":733},"Post-workout ",{"text":1777,"type":733,"marks":1778},"stretches",[1779,1783],{"type":738,"attrs":1780},{"href":1781,"uuid":48,"anchor":48,"custom":1782,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":978},{"text":1785,"type":733}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":763,"attrs":1787,"content":1788},{"level":765},[1789],{"text":1745,"type":733},{"type":729,"content":1791},[1792,1800],{"text":1793,"type":733,"marks":1794},"Research",[1795,1799],{"type":738,"attrs":1796},{"href":1797,"uuid":48,"anchor":48,"custom":1798,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":978},{"text":1801,"type":733}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":763,"attrs":1803,"content":1804},{"level":765},[1805],{"text":1806,"type":733},"7 Stretches to Help You Recover Post-Workout",{"type":763,"attrs":1808,"content":1809},{"level":1000},[1810],{"text":1811,"type":733},"Shoulder Flossing",{"type":1813,"attrs":1814,"content":1817},"ordered_list",{"order":1815},{"order":1816},1,[1818,1824,1830,1836],{"type":1236,"content":1819},[1820],{"type":729,"content":1821},[1822],{"text":1823,"type":733},"Start in a standing position.",{"type":1236,"content":1825},[1826],{"type":729,"content":1827},[1828],{"text":1829,"type":733},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1236,"content":1831},[1832],{"type":729,"content":1833},[1834],{"text":1835,"type":733},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1236,"content":1837},[1838],{"type":729,"content":1839},[1840],{"text":1841,"type":733},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":763,"attrs":1843,"content":1844},{"level":1000},[1845],{"text":1846,"type":733},"World's Greatest Stretch ",{"type":1813,"attrs":1848,"content":1849},{"order":1816},[1850,1856,1862,1868],{"type":1236,"content":1851},[1852],{"type":729,"content":1853},[1854],{"text":1855,"type":733},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1236,"content":1857},[1858],{"type":729,"content":1859},[1860],{"text":1861,"type":733},"Next to the left hand, raise the left hand to the sky. ",{"type":1236,"content":1863},[1864],{"type":729,"content":1865},[1866],{"text":1867,"type":733},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1236,"content":1869},[1870],{"type":729,"content":1871},[1872],{"text":1873,"type":733},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":763,"attrs":1875,"content":1876},{"level":1000},[1877],{"text":1878,"type":733},"Kneeling Quad/Hip Flexor Stretch",{"type":1813,"attrs":1880,"content":1882},{"order":1881},{"order":1816},[1883,1889,1895],{"type":1236,"content":1884},[1885],{"type":729,"content":1886},[1887],{"text":1888,"type":733},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1236,"content":1890},[1891],{"type":729,"content":1892},[1893],{"text":1894,"type":733},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1236,"content":1896},[1897],{"type":729,"content":1898},[1899],{"text":1900,"type":733},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":763,"attrs":1902,"content":1903},{"level":1000},[1904],{"text":1905,"type":733},"Cat/Cow",{"type":1813,"attrs":1907,"content":1909},{"order":1908},{"order":1816},[1910,1916,1922],{"type":1236,"content":1911},[1912],{"type":729,"content":1913},[1914],{"text":1915,"type":733},"Start on all fours, neutral spine. ",{"type":1236,"content":1917},[1918],{"type":729,"content":1919},[1920],{"text":1921,"type":733},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1236,"content":1923},[1924],{"type":729,"content":1925},[1926],{"text":1927,"type":733},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":763,"attrs":1929,"content":1930},{"level":1000},[1931],{"text":1932,"type":733},"Thread the Needle",{"type":1813,"attrs":1934,"content":1936},{"order":1935},{"order":1816},[1937,1943,1949],{"type":1236,"content":1938},[1939],{"type":729,"content":1940},[1941],{"text":1942,"type":733},"Start on all fours. ",{"type":1236,"content":1944},[1945],{"type":729,"content":1946},[1947],{"text":1948,"type":733},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1236,"content":1950},[1951],{"type":729,"content":1952},[1953],{"text":1954,"type":733},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":763,"attrs":1956,"content":1957},{"level":1000},[1958],{"text":1959,"type":733},"Thread the Needle With a Twist ",{"type":1813,"attrs":1961,"content":1963},{"order":1962},{"order":1816},[1964,1969,1975,1981],{"type":1236,"content":1965},[1966],{"type":729,"content":1967},[1968],{"text":1942,"type":733},{"type":1236,"content":1970},[1971],{"type":729,"content":1972},[1973],{"text":1974,"type":733},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1236,"content":1976},[1977],{"type":729,"content":1978},[1979],{"text":1980,"type":733},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1236,"content":1982},[1983],{"type":729,"content":1984},[1985],{"text":1986,"type":733},"Return to the starting position.",{"type":763,"attrs":1988,"content":1989},{"level":1000},[1990],{"text":1991,"type":733},"Scorpion Stretch (Prone) ",{"type":1813,"attrs":1993,"content":1995},{"order":1994},{"order":1816},[1996,2002],{"type":1236,"content":1997},[1998],{"type":729,"content":1999},[2000],{"text":2001,"type":733},"Begin lying down, arms out in T. ",{"type":1236,"content":2003},[2004],{"type":729,"content":2005},[2006],{"text":2007,"type":733},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":763,"attrs":2009,"content":2010},{"level":765},[2011],{"text":1753,"type":733},{"type":729,"content":2013},[2014,2016,2024,2026,2034],{"text":2015,"type":733},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2017,"type":733,"marks":2018},"range of motion improvements",[2019,2023],{"type":738,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":978},{"text":2025,"type":733},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2027,"type":733,"marks":2028},"Studies",[2029,2033],{"type":738,"attrs":2030},{"href":2031,"uuid":48,"anchor":48,"custom":2032,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":978},{"text":2035,"type":733}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":763,"attrs":2037,"content":2038},{"level":765},[2039],{"text":1101,"type":733},{"type":729,"content":2041},[2042,2043,2049],{"text":1105,"type":733},{"text":1107,"type":733,"marks":2044},[2045,2048],{"type":738,"attrs":2046},{"href":1111,"uuid":48,"anchor":48,"custom":2047,"target":741,"linktype":13},{},{"type":978},{"text":1115,"type":733},{"type":729,"content":2051},[2052],{"text":1707,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2054,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2059,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2055,"component":118,"meta_info":2056,"meta_title":7,"block_image":2057,"cover_image":2058,"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},[],[],"2023-01-26 00:00",{"_uid":2063,"title":2064,"plugin":43,"description":2065},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2067,"alt":2068,"name":7,"focus":7,"title":2068,"filename":2069,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[910],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2080,"created_at":2081,"published_at":2082,"updated_at":2083,"id":2084,"uuid":2085,"content":2086,"slug":2350,"full_slug":2351,"sort_by_date":48,"position":2352,"tag_list":2353,"is_startpage":9,"parent_id":911,"meta_data":48,"group_id":2354,"first_published_at":2082,"release_id":48,"lang":60,"path":914,"alternates":2355,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2087,"faqs":2088,"title":2080,"topic":2109,"author":1601,"content":2124,"category":2331,"schedule":2339,"component":898,"meta_info":2340,"cover_image":2344,"description":2348,"contributors":2349},"21563324-6383-4226-86da-b9779cd26bde",[2089,2093,2097,2101,2105],{"_uid":2090,"answer":2091,"question":2092,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2094,"answer":2095,"question":2096,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2098,"answer":2099,"question":2100,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2102,"answer":2103,"question":2104,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2106,"answer":2107,"question":2108,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2110,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2111,"component":39,"meta_info":2119,"block_image":2120,"cover_image":2121,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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":726,"content":2125},[2126,2139,2151,2156,2160,2194,2199,2203,2217,2244,2249,2253,2289,2306,2311,2315,2319,2328],{"type":729,"content":2127},[2128,2130,2137],{"text":2129,"type":733},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2131,"type":733,"marks":2132},"close-range",[2133],{"type":738,"attrs":2134},{"href":2135,"uuid":48,"anchor":48,"custom":2136,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2138,"type":733}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":745,"attrs":2140},{"id":2141,"body":2142},"52fa91c7-90bf-43d9-8857-79752817914b",[2143],{"url":2144,"_uid":2145,"image":2146,"component":831,"copyright_details":2150},{"id":7,"url":7,"linktype":825,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2147,"alt":2148,"name":7,"focus":48,"title":2148,"filename":2149,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":763,"attrs":2152,"content":2153},{"level":765},[2154],{"text":2155,"type":733},"Rolling Punch Drill",{"type":729,"content":2157},[2158],{"text":2159,"type":733},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1233,"content":2161},[2162,2168,2174,2180],{"type":1236,"content":2163},[2164],{"type":729,"content":2165},[2166],{"text":2167,"type":733},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1236,"content":2169},[2170],{"type":729,"content":2171},[2172],{"text":2173,"type":733},"Bend your knees until your thigh muscles are supporting your weight",{"type":1236,"content":2175},[2176],{"type":729,"content":2177},[2178],{"text":2179,"type":733},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1236,"content":2181},[2182,2186],{"type":729,"content":2183},[2184],{"text":2185,"type":733},"Develop a steady rhythm, and then start mixing punches in",{"type":1233,"content":2187},[2188],{"type":1236,"content":2189},[2190],{"type":729,"content":2191},[2192],{"text":2193,"type":733},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":763,"attrs":2195,"content":2196},{"level":765},[2197],{"text":2198,"type":733},"Danger Close Drill",{"type":729,"content":2200},[2201],{"text":2202,"type":733},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1233,"content":2204},[2205,2211],{"type":1236,"content":2206},[2207],{"type":729,"content":2208},[2209],{"text":2210,"type":733},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1236,"content":2212},[2213],{"type":729,"content":2214},[2215],{"text":2216,"type":733},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":729,"content":2218},[2219,2224,2226,2233,2235,2242],{"text":2220,"type":733,"marks":2221},"Key focus:",[2222],{"type":2223},"bold",{"text":2225,"type":733}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2227,"type":733,"marks":2228},"hooks",[2229],{"type":738,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":741,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2234,"type":733}," and ",{"text":2236,"type":733,"marks":2237},"uppercuts",[2238],{"type":738,"attrs":2239},{"href":2240,"uuid":48,"anchor":48,"custom":2241,"target":741,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2243,"type":733},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":763,"attrs":2245,"content":2246},{"level":765},[2247],{"text":2248,"type":733},"Rolling Thunder Drill",{"type":729,"content":2250},[2251],{"text":2252,"type":733},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1233,"content":2254},[2255,2269,2283],{"type":1236,"content":2256},[2257,2261],{"type":729,"content":2258},[2259],{"text":2260,"type":733},"On a heavy bag, set an interval of your choosing",{"type":1233,"content":2262},[2263],{"type":1236,"content":2264},[2265],{"type":729,"content":2266},[2267],{"text":2268,"type":733},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1236,"content":2270},[2271,2275],{"type":729,"content":2272},[2273],{"text":2274,"type":733},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1233,"content":2276},[2277],{"type":1236,"content":2278},[2279],{"type":729,"content":2280},[2281],{"text":2282,"type":733},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1236,"content":2284},[2285],{"type":729,"content":2286},[2287],{"text":2288,"type":733},"Rest for 1 minute in between each round to recover",{"type":729,"content":2290},[2291,2295,2297,2304],{"text":2292,"type":733,"marks":2293},"Tip",[2294],{"type":2223},{"text":2296,"type":733},": Maintaining a calm and ",{"text":2298,"type":733,"marks":2299},"steady breath",[2300],{"type":738,"attrs":2301},{"href":2302,"uuid":48,"anchor":48,"custom":2303,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2305,"type":733}," will help you establish your rhythm.",{"type":763,"attrs":2307,"content":2308},{"level":765},[2309],{"text":2310,"type":733},"Better, Faster, Stronger",{"type":729,"content":2312},[2313],{"text":2314,"type":733},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":763,"attrs":2316,"content":2317},{"level":765},[2318],{"text":1101,"type":733},{"type":729,"content":2320},[2321,2322,2327],{"text":1105,"type":733},{"text":1107,"type":733,"marks":2323},[2324],{"type":738,"attrs":2325},{"href":873,"uuid":48,"anchor":48,"custom":2326,"target":741,"linktype":13},{},{"text":1531,"type":733},{"type":729,"content":2329},[2330],{"text":1119,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2332,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2337,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2333,"component":118,"meta_info":2334,"meta_title":7,"block_image":2335,"cover_image":2336,"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":2341,"title":2342,"plugin":43,"description":2343},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2345,"alt":2346,"name":7,"focus":48,"title":2346,"filename":2347,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[910],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2357,"created_at":2358,"published_at":2359,"updated_at":2360,"id":2361,"uuid":2362,"content":2363,"slug":2581,"full_slug":2582,"sort_by_date":48,"position":2583,"tag_list":2584,"is_startpage":9,"parent_id":911,"meta_data":48,"group_id":2585,"first_published_at":2586,"release_id":48,"lang":60,"path":914,"alternates":2587,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2364,"faqs":2365,"title":2357,"topic":2386,"author":2401,"content":2402,"category":2563,"schedule":2571,"component":898,"meta_info":2572,"cover_image":2576,"description":2575,"contributors":2580},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2366,2370,2374,2378,2382],{"_uid":2367,"answer":2368,"question":2369,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2371,"answer":2372,"question":2373,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2375,"answer":2376,"question":2377,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2379,"answer":2380,"question":2381,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2383,"answer":2384,"question":2385,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2387,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2399,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2388,"component":39,"meta_info":2396,"block_image":2397,"cover_image":2398,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2390,"component":118,"meta_info":2391,"meta_title":7,"block_image":2392,"cover_image":2393,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":2403},[2404,2408,2412,2416,2429,2433,2437,2442,2454,2467,2472,2483,2487,2509,2514,2525,2538,2543,2547,2551,2560],{"type":729,"content":2405},[2406],{"text":2407,"type":733},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":729,"content":2409},[2410],{"text":2411,"type":733},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":763,"attrs":2413,"content":2414},{"level":765},[2415],{"text":2369,"type":733},{"type":729,"content":2417},[2418,2420,2427],{"text":2419,"type":733},"According to the ",{"text":2421,"type":733,"marks":2422},"Mayo Clinic",[2423],{"type":738,"attrs":2424},{"href":2425,"uuid":48,"anchor":48,"custom":2426,"target":741,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2428,"type":733},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":729,"content":2430},[2431],{"text":2432,"type":733},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":729,"content":2434},[2435],{"text":2436,"type":733},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":763,"attrs":2438,"content":2439},{"level":765},[2440],{"text":2441,"type":733},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":745,"attrs":2443},{"id":2444,"body":2445},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2446],{"url":2447,"_uid":2448,"image":2449,"component":831,"copyright_details":2453},{"id":7,"url":7,"linktype":825,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2450,"alt":2451,"name":7,"focus":48,"title":2451,"filename":2452,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":729,"content":2455},[2456,2458,2465],{"text":2457,"type":733},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2459,"type":733,"marks":2460},"burn more calories",[2461],{"type":738,"attrs":2462},{"href":2463,"uuid":48,"anchor":48,"custom":2464,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2466,"type":733}," even after you’re done working out.",{"type":763,"attrs":2468,"content":2469},{"level":765},[2470],{"text":2471,"type":733},"Kickboxing Is A Full Body Workout",{"type":745,"attrs":2473},{"id":2444,"body":2474},[2475],{"url":2476,"_uid":2477,"image":2478,"component":831,"copyright_details":2482},{"id":7,"url":7,"linktype":825,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2479,"alt":2480,"name":7,"focus":48,"title":2480,"filename":2481,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":729,"content":2484},[2485],{"text":2486,"type":733},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":729,"content":2488},[2489,2491,2498,2500,2507],{"text":2490,"type":733},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2492,"type":733,"marks":2493},"all-level lower body workout",[2494],{"type":738,"attrs":2495},{"href":2496,"uuid":48,"anchor":48,"custom":2497,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2499,"type":733}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2501,"type":733,"marks":2502},"upper body workout",[2503],{"type":738,"attrs":2504},{"href":2505,"uuid":48,"anchor":48,"custom":2506,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2508,"type":733}," led by Flo Master.",{"type":763,"attrs":2510,"content":2511},{"level":765},[2512],{"text":2513,"type":733},"Boxing Can Be Low-Impact",{"type":745,"attrs":2515},{"id":2444,"body":2516},[2517],{"url":2518,"_uid":2519,"image":2520,"component":831,"copyright_details":2524},{"id":7,"url":7,"linktype":825,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2521,"alt":2522,"name":7,"focus":48,"title":2522,"filename":2523,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":729,"content":2526},[2527,2529,2536],{"text":2528,"type":733},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2530,"type":733,"marks":2531},"shadowboxing",[2532],{"type":738,"attrs":2533},{"href":2534,"uuid":48,"anchor":48,"custom":2535,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2537,"type":733}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":763,"attrs":2539,"content":2540},{"level":765},[2541],{"text":2542,"type":733},"Kick Boring Cardio To The Curb",{"type":729,"content":2544},[2545],{"text":2546,"type":733},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":763,"attrs":2548,"content":2549},{"level":765},[2550],{"text":1101,"type":733},{"type":729,"content":2552},[2553,2554,2559],{"text":1105,"type":733},{"text":1107,"type":733,"marks":2555},[2556],{"type":738,"attrs":2557},{"href":1111,"uuid":48,"anchor":48,"custom":2558,"target":741,"linktype":13},{},{"text":1531,"type":733},{"type":729,"content":2561},[2562],{"text":1707,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2564,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2569,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2565,"component":118,"meta_info":2566,"meta_title":7,"block_image":2567,"cover_image":2568,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2573,"title":2574,"plugin":43,"description":2575},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2577,"alt":2578,"name":7,"focus":48,"title":2578,"filename":2579,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[910],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":898,"created_at":2589,"published_at":2590,"updated_at":2591,"id":2592,"uuid":2593,"content":2594,"slug":898,"full_slug":2615,"sort_by_date":48,"position":446,"tag_list":2616,"is_startpage":9,"parent_id":2617,"meta_data":48,"group_id":2618,"first_published_at":2619,"release_id":48,"lang":60,"path":7,"alternates":2620,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2595,"component":2596,"meta_info":2597,"custom_content_list":2599},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2598,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2600,2605,2610],{"_uid":2601,"label":2602,"value":2603,"dev_id":2604,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2606,"label":2607,"value":2608,"dev_id":2609,"component":733},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2611,"label":2612,"value":2613,"dev_id":2614,"component":733},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353495209]