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Tips For How To Make Your Boxing Punches Snap","2022-04-06T18:05:43.697Z","2022-11-01T14:46:26.066Z","2022-11-01T14:46:26.128Z",122223482,"6f26c2ec-b2b3-4c04-b92f-ba443af1a92d",{"_uid":664,"faqs":665,"title":657,"topic":687,"author":702,"content":725,"category":864,"schedule":872,"component":873,"meta_info":874,"cover_image":877,"description":876,"contributors":880},"643f05ff-9999-4aab-9dd6-1ce63af41fb6",[666,671,675,679,683],{"_uid":667,"answer":668,"question":669,"component":670},"cf3b78b0-8d0a-42f9-b83f-a4ce006e6b7f","A snapping punch is a punch that delivers all of its kinetic impact at once, creating a snapping sound, rather than over a longer time, which instead creates a “thudding” sound. Put more simply, a snapping punch is a punch that uses momentum rather than raw force.","What is a snapping punch in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"041c3b08-cb01-4124-a390-bffb23436b6b","Here are some tips for throwing a snapping punch in boxing:\n1. Always engage your entire body\n2. Maintain proper distance\n3. Shift your bodyweight","How do you throw a snapping punch in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"7eb25847-a7fb-4ce6-ad1b-a9dd647e7602","One of the first things you should be doing in order to throw a snapping punch is to make sure you are putting your legs, hips, and back behind your punch. This will allow your arm to stay relaxed longer and act as a whip or lever, which will create far more momentum than punching only using the muscles of your arm.","Tip 1: Always Engage Your Entire Body",{"_uid":680,"answer":681,"question":682,"component":670},"3aab5b40-03c4-4de6-b8d9-50cb5df832ac","Each punch should only be connecting with the target at the end of its motion. If you find your jab connecting with the bag before your arm is fully extended, or your hooks connecting before they’re at a right angle with your body, that means you're too close to your target and you’re losing built-up momentum. Take a half step back to measure your distance and try again.","Tip 2: Maintain Proper Distance",{"_uid":684,"answer":685,"question":686,"component":670},"e5889e4c-04f8-4dd5-9b20-84275fcef06c","This is the concept I struggled the most with starting out, but it is vital to proper punching form. When you throw a punch, it will sometimes feel unnatural to shift your weight, but it's important to do so anyway. You don’t always have to do a dramatic shift from one side to the other, but you do need to let your body shift with your punches in order to get the whipping effect that you need to create a snapping punch. If you find yourself losing your balance, it means you need to adjust your boxing stance to accommodate your body’s natural motion.","Tip 3: Shift Your Bodyweight",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":528,"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":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":717,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":726,"content":727},"doc",[728,744,751,755,760,775,780,783,787,799,803,815,820,831,843,848,860],{"type":729,"content":730},"paragraph",[731,734,742],{"text":732,"type":733},"Have you ever wondered why when you watch a really good boxer work on the heavy bag or ","text",{"text":735,"type":733,"marks":736},"mitts",[737],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/","_blank",{"text":743,"type":733},", their punches sound like whip cracks even when they’re not punching very hard? You’ll often hear boxing coaches and fighters talk about the importance of making your punches “snap,” but what exactly does this mean, and how does one throw a snapping punch? Well, I’m here to explain what a snapping punch is and give you some tips to help you throw snapping punches during your boxing workouts.",{"type":745,"attrs":746,"content":748},"heading",{"level":747},2,[749],{"text":750,"type":733},"What Is a Snapping Punch?",{"type":729,"content":752},[753],{"text":754,"type":733},"A snapping punch is a punch that delivers all of its kinetic impact at once, creating a snapping sound, rather than over a longer time, which instead creates a “thudding” sound. Put more simply, a snapping punch is a punch that uses momentum rather than raw force. But how can you throw one? How can you accomplish that sweet snap? Here are some tips.",{"type":745,"attrs":756,"content":757},{"level":747},[758],{"text":759,"type":733},"How To Make Your Punches SNAP!",{"type":761,"attrs":762},"blok",{"id":763,"body":764},"003b2778-2589-47b6-adc5-0f21dd10bd55",[765],{"url":766,"_uid":768,"image":769,"component":773,"copyright_details":774},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"story","i-d3984910-c645-43a4-b4e3-27b4adbcbbe5",{"id":770,"alt":771,"name":7,"focus":48,"title":771,"filename":772,"copyright":7,"fieldtype":50},4958838,"Snapping Punch","https://a.storyblok.com/f/115220/1100x1100/ddabbb3557/mittwork.png","content_image",[],{"type":745,"attrs":776,"content":778},{"level":777},3,[779],{"text":678,"type":733},{"type":729,"content":781},[782],{"text":677,"type":733},{"type":745,"attrs":784,"content":785},{"level":777},[786],{"text":682,"type":733},{"type":729,"content":788},[789,791,797],{"text":790,"type":733},"Each punch should only be connecting with the target at the end of its motion. If you find your ",{"text":792,"type":733,"marks":793},"jab",[794],{"type":738,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":798,"type":733}," connecting with the bag before your arm is fully extended, or your hooks connecting before they’re at a right angle with your body, that means you're too close to your target and you’re losing built-up momentum. Take a half step back to measure your distance and try again.",{"type":745,"attrs":800,"content":801},{"level":777},[802],{"text":686,"type":733},{"type":729,"content":804},[805,807,813],{"text":806,"type":733},"This is the concept I struggled the most with starting out, but it is vital to proper punching form. When you throw a punch, it will sometimes feel unnatural to shift your weight, but it's important to do so anyway. You don’t always have to do a dramatic shift from one side to the other, but you do need to let your body shift with your punches in order to get the whipping effect that you need to create a snapping punch. If you find yourself losing your ",{"text":808,"type":733,"marks":809},"balance",[810],{"type":738,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-do-boxers-stay-balanced",{"text":814,"type":733},", it means you need to adjust your boxing stance to accommodate your body’s natural motion.",{"type":745,"attrs":816,"content":817},{"level":747},[818],{"text":819,"type":733},"The Takeaway",{"type":761,"attrs":821},{"id":763,"body":822},[823],{"url":824,"_uid":825,"image":826,"component":773,"copyright_details":830},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-6105463e-7607-44e3-a71d-e87d1ebda1fe",{"id":827,"alt":828,"name":7,"focus":48,"title":828,"filename":829,"copyright":7,"fieldtype":50},4959016,"Shanie Smash snapping punches","https://a.storyblok.com/f/115220/1100x1100/867a7c8b2d/snapping_punches.png",[],{"type":729,"content":832},[833,835,841],{"text":834,"type":733},"Just like anything in the ",{"text":836,"type":733,"marks":837},"sweet science",[838],{"type":738,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{"text":842,"type":733}," of boxing, snapping punches takes time to figure out and master. But with practice, you’ll soon be snapping punches and hearing that sweet sound.",{"type":745,"attrs":844,"content":845},{"level":747},[846],{"text":847,"type":733},"Train Like a Fighter",{"type":729,"content":849},[850,852,858],{"text":851,"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":853,"type":733,"marks":854},"FightCamp",[855],{"type":738,"attrs":856},{"href":857,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":859,"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":861},[862],{"text":863,"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":865,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":870,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":871,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":866,"component":118,"meta_info":867,"meta_title":7,"block_image":868,"cover_image":869,"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},[],[],"2022-11-01 00:00","article",{"_uid":875,"title":657,"plugin":43,"description":876},"cd91b9d0-938b-43de-b822-64a5f1b55289","Boxer Iain Mackenzie is sharing his tips for throwing snapping punches during your boxing workouts. Learn how to make your punches snap with each strike.",{"id":878,"alt":657,"name":7,"focus":48,"title":657,"filename":879,"copyright":7,"fieldtype":50},4958714,"https://a.storyblok.com/f/115220/2400x990/23c855abca/oh-snap-tips-for-how-to-make-your-boxing-punches-snap.png",[],"oh-snap-tips-for-how-to-make-your-boxing-punches-snap","blogs/oh-snap-tips-for-how-to-make-your-boxing-punches-snap",-4400,[885],"featured",60887917,"020a8af2-22d9-4292-9825-cd17cafe431a","training/{{story.slug}}",[],["Reactive",891],[892,1124,1395,1820,2062,2300],{"name":893,"created_at":894,"published_at":895,"updated_at":896,"id":897,"uuid":898,"content":899,"slug":1117,"full_slug":1118,"sort_by_date":48,"position":1119,"tag_list":1120,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":1121,"first_published_at":1122,"release_id":48,"lang":60,"path":888,"alternates":1123,"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":900,"faqs":901,"title":893,"topic":922,"author":937,"content":938,"category":1099,"schedule":1107,"component":873,"meta_info":1108,"cover_image":1112,"description":1111,"contributors":1116},"730cf49f-aa02-410f-a65e-8aace6716e4f",[902,906,910,914,918],{"_uid":903,"answer":904,"question":905,"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":907,"answer":908,"question":909,"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":911,"answer":912,"question":913,"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":915,"answer":916,"question":917,"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":919,"answer":920,"question":921,"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":923,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":935,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":936,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":924,"component":39,"meta_info":932,"block_image":933,"cover_image":934,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":925,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":930,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":926,"component":118,"meta_info":927,"meta_title":7,"block_image":928,"cover_image":929,"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":939},[940,944,948,952,965,969,973,978,990,1003,1008,1019,1023,1045,1050,1061,1074,1079,1083,1087,1096],{"type":729,"content":941},[942],{"text":943,"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":945},[946],{"text":947,"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":745,"attrs":949,"content":950},{"level":747},[951],{"text":905,"type":733},{"type":729,"content":953},[954,956,963],{"text":955,"type":733},"According to the ",{"text":957,"type":733,"marks":958},"Mayo Clinic",[959],{"type":738,"attrs":960},{"href":961,"uuid":48,"anchor":48,"custom":962,"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":964,"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":966},[967],{"text":968,"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":970},[971],{"text":972,"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":745,"attrs":974,"content":975},{"level":747},[976],{"text":977,"type":733},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":761,"attrs":979},{"id":980,"body":981},"9ba0784b-d216-4662-a1d6-45bed98469e8",[982],{"url":983,"_uid":984,"image":985,"component":773,"copyright_details":989},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":986,"alt":987,"name":7,"focus":48,"title":987,"filename":988,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":729,"content":991},[992,994,1001],{"text":993,"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":995,"type":733,"marks":996},"burn more calories",[997],{"type":738,"attrs":998},{"href":999,"uuid":48,"anchor":48,"custom":1000,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1002,"type":733}," even after you’re done working out.",{"type":745,"attrs":1004,"content":1005},{"level":747},[1006],{"text":1007,"type":733},"Kickboxing Is A Full Body Workout",{"type":761,"attrs":1009},{"id":980,"body":1010},[1011],{"url":1012,"_uid":1013,"image":1014,"component":773,"copyright_details":1018},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1015,"alt":1016,"name":7,"focus":48,"title":1016,"filename":1017,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":729,"content":1020},[1021],{"text":1022,"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":1024},[1025,1027,1034,1036,1043],{"text":1026,"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":1028,"type":733,"marks":1029},"all-level lower body workout",[1030],{"type":738,"attrs":1031},{"href":1032,"uuid":48,"anchor":48,"custom":1033,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1035,"type":733}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1037,"type":733,"marks":1038},"upper body workout",[1039],{"type":738,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"custom":1042,"target":741,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1044,"type":733}," led by Flo Master.",{"type":745,"attrs":1046,"content":1047},{"level":747},[1048],{"text":1049,"type":733},"Boxing Can Be Low-Impact",{"type":761,"attrs":1051},{"id":980,"body":1052},[1053],{"url":1054,"_uid":1055,"image":1056,"component":773,"copyright_details":1060},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1057,"alt":1058,"name":7,"focus":48,"title":1058,"filename":1059,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":729,"content":1062},[1063,1065,1072],{"text":1064,"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":1066,"type":733,"marks":1067},"shadowboxing",[1068],{"type":738,"attrs":1069},{"href":1070,"uuid":48,"anchor":48,"custom":1071,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1073,"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":745,"attrs":1075,"content":1076},{"level":747},[1077],{"text":1078,"type":733},"Kick Boring Cardio To The Curb",{"type":729,"content":1080},[1081],{"text":1082,"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":745,"attrs":1084,"content":1085},{"level":747},[1086],{"text":847,"type":733},{"type":729,"content":1088},[1089,1090,1095],{"text":851,"type":733},{"text":853,"type":733,"marks":1091},[1092],{"type":738,"attrs":1093},{"href":857,"uuid":48,"anchor":48,"custom":1094,"target":741,"linktype":13},{},{"text":859,"type":733},{"type":729,"content":1097},[1098],{"text":863,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1100,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1105,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1101,"component":118,"meta_info":1102,"meta_title":7,"block_image":1103,"cover_image":1104,"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":1109,"title":1110,"plugin":43,"description":1111},"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":1113,"alt":1114,"name":7,"focus":48,"title":1114,"filename":1115,"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,[885],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1125,"created_at":1126,"published_at":1127,"updated_at":1128,"id":1129,"uuid":1130,"content":1131,"slug":1389,"full_slug":1390,"sort_by_date":48,"position":1391,"tag_list":1392,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":1393,"first_published_at":1127,"release_id":48,"lang":60,"path":888,"alternates":1394,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1132,"faqs":1133,"title":1125,"topic":1154,"author":1169,"content":1170,"category":1370,"schedule":1378,"component":873,"meta_info":1379,"cover_image":1383,"description":1387,"contributors":1388},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1134,1138,1142,1146,1150],{"_uid":1135,"answer":1136,"question":1137,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1139,"answer":1140,"question":1141,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1143,"answer":1144,"question":1145,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1147,"answer":1148,"question":1149,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1151,"answer":1152,"question":1153,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1155,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1167,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1168,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1156,"component":39,"meta_info":1164,"block_image":1165,"cover_image":1166,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1157,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1162,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1158,"component":118,"meta_info":1159,"meta_title":7,"block_image":1160,"cover_image":1161,"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":1171},[1172,1187,1191,1195,1199,1203,1207,1210,1215,1220,1234,1239,1243,1248,1252,1257,1271,1275,1279,1293,1307,1311,1315,1329,1334,1338,1352,1356,1366],{"type":729,"content":1173},[1174,1176,1185],{"text":1175,"type":733},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1177,"type":733,"marks":1178},"interval training",[1179,1183],{"type":738,"attrs":1180},{"href":1181,"uuid":48,"anchor":48,"custom":1182,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1184},"underline",{"text":1186,"type":733}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":729,"content":1188},[1189],{"text":1190,"type":733},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":745,"attrs":1192,"content":1193},{"level":747},[1194],{"text":1137,"type":733},{"type":729,"content":1196},[1197],{"text":1198,"type":733},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":729,"content":1200},[1201],{"text":1202,"type":733},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":745,"attrs":1204,"content":1205},{"level":747},[1206],{"text":1141,"type":733},{"type":729,"content":1208},[1209],{"text":1140,"type":733},{"type":745,"attrs":1211,"content":1212},{"level":747},[1213],{"text":1214,"type":733},"Unique Benefits of HIIT",{"type":745,"attrs":1216,"content":1217},{"level":777},[1218],{"text":1219,"type":733},"Maximum Effectiveness in Less Time",{"type":729,"content":1221},[1222,1224,1232],{"text":1223,"type":733},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1225,"type":733,"marks":1226},"25-30% more calories",[1227,1231],{"type":738,"attrs":1228},{"href":1229,"uuid":48,"anchor":48,"custom":1230,"target":741,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1184},{"text":1233,"type":733}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":745,"attrs":1235,"content":1236},{"level":777},[1237],{"text":1238,"type":733},"Tones Muscle",{"type":729,"content":1240},[1241],{"text":1242,"type":733},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":745,"attrs":1244,"content":1245},{"level":777},[1246],{"text":1247,"type":733},"Adds Variety",{"type":729,"content":1249},[1250],{"text":1251,"type":733},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":745,"attrs":1253,"content":1254},{"level":777},[1255],{"text":1256,"type":733},"Improves Cardiovascular Health",{"type":729,"content":1258},[1259,1261,1269],{"text":1260,"type":733},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1262,"type":733,"marks":1263},"greater improvements in blood pressure",[1264,1268],{"type":738,"attrs":1265},{"href":1266,"uuid":48,"anchor":48,"custom":1267,"target":741,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1184},{"text":1270,"type":733}," and blood sugar than moderate-intensity workouts. ",{"type":745,"attrs":1272,"content":1273},{"level":747},[1274],{"text":1149,"type":733},{"type":729,"content":1276},[1277],{"text":1278,"type":733},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":729,"content":1280},[1281,1283,1291],{"text":1282,"type":733},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1284,"type":733,"marks":1285},"roadwork",[1286,1290],{"type":738,"attrs":1287},{"href":1288,"uuid":48,"anchor":48,"custom":1289,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1184},{"text":1292,"type":733},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":729,"content":1294},[1295,1297,1305],{"text":1296,"type":733},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1298,"type":733,"marks":1299},"HIIT jump rope workout",[1300,1304],{"type":738,"attrs":1301},{"href":1302,"uuid":48,"anchor":48,"custom":1303,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1184},{"text":1306,"type":733}," for a full-body cardio blast in just minutes.",{"type":745,"attrs":1308,"content":1309},{"level":747},[1310],{"text":1153,"type":733},{"type":729,"content":1312},[1313],{"text":1314,"type":733},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":729,"content":1316},[1317,1319,1327],{"text":1318,"type":733},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1320,"type":733,"marks":1321},"10 minutes of HIIT boxing",[1322,1326],{"type":738,"attrs":1323},{"href":1324,"uuid":48,"anchor":48,"custom":1325,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1184},{"text":1328,"type":733}," and feel the difference with just one workout.",{"type":745,"attrs":1330,"content":1331},{"level":747},[1332],{"text":1333,"type":733},"Hit With HIIT",{"type":729,"content":1335},[1336],{"text":1337,"type":733},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":729,"content":1339},[1340,1342,1350],{"text":1341,"type":733},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1343,"type":733,"marks":1344},"FightCamp’s extensive library of HIIT workouts",[1345,1349],{"type":738,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"custom":1348,"target":741,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1184},{"text":1351,"type":733},"!",{"type":745,"attrs":1353,"content":1354},{"level":747},[1355],{"text":847,"type":733},{"type":729,"content":1357},[1358,1359,1365],{"text":851,"type":733},{"text":853,"type":733,"marks":1360},[1361,1364],{"type":738,"attrs":1362},{"href":857,"uuid":48,"anchor":48,"custom":1363,"target":741,"linktype":13},{},{"type":1184},{"text":859,"type":733},{"type":729,"content":1367},[1368],{"text":1369,"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":1371,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1376,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1377,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1372,"component":118,"meta_info":1373,"meta_title":7,"block_image":1374,"cover_image":1375,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1380,"title":1381,"plugin":43,"description":1382},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1384,"alt":1385,"name":7,"focus":7,"title":1385,"filename":1386,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[885],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1396,"created_at":1397,"published_at":1398,"updated_at":1399,"id":1400,"uuid":1401,"content":1402,"slug":1813,"full_slug":1814,"sort_by_date":48,"position":1815,"tag_list":1816,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":1817,"first_published_at":1818,"release_id":48,"lang":60,"path":888,"alternates":1819,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1403,"faqs":1404,"title":1396,"topic":1425,"author":1440,"content":1441,"category":1797,"schedule":1805,"component":873,"meta_info":1806,"cover_image":1809,"description":1808,"contributors":1812},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1405,1409,1413,1417,1421],{"_uid":1406,"answer":1407,"question":1408,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1410,"answer":1411,"question":1412,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1414,"answer":1415,"question":1416,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1418,"answer":1419,"question":1420,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1422,"answer":1423,"question":1424,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1426,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1438,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1427,"component":39,"meta_info":1435,"block_image":1436,"cover_image":1437,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1429,"component":118,"meta_info":1430,"meta_title":7,"block_image":1431,"cover_image":1432,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":726,"content":1442},[1443,1447,1450,1463,1468,1473,1540,1545,1571,1576,1580,1585,1593,1605,1610,1621,1626,1637,1642,1653,1658,1670,1675,1686,1691,1711,1716,1721,1741,1746,1765,1770,1783,1787],{"type":729,"content":1444},[1445],{"text":1446,"type":733},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":729,"content":1448},[1449],{"text":1407,"type":733},{"type":761,"attrs":1451},{"id":1452,"body":1453},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1454],{"_uid":1455,"link":1456,"image":1458,"title":1460,"component":1462},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1457,"linktype":13,"fieldtype":14,"cached_url":1457},"https://pin.it/2zdpNMs",{"id":1459,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1461,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":745,"attrs":1464,"content":1465},{"level":747},[1466],{"text":1467,"type":733},"Top Rock Step-By-Step",{"type":745,"attrs":1469,"content":1470},{"level":777},[1471],{"text":1472,"type":733},"The Feet",{"type":1474,"content":1475},"bullet_list",[1476,1483,1503,1509,1528,1534],{"type":1477,"content":1478},"list_item",[1479],{"type":729,"content":1480},[1481],{"text":1482,"type":733},"Begin by starting in an athletic stance on the balls of your feet",{"type":1477,"content":1484},[1485,1489],{"type":729,"content":1486},[1487],{"text":1488,"type":733},"To start, being by doing a “step out”",{"type":1474,"content":1490},[1491,1497],{"type":1477,"content":1492},[1493],{"type":729,"content":1494},[1495],{"text":1496,"type":733},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1477,"content":1498},[1499],{"type":729,"content":1500},[1501],{"text":1502,"type":733},"Pause for a half-second",{"type":1477,"content":1504},[1505],{"type":729,"content":1506},[1507],{"text":1508,"type":733},"Return to the starting stance by performing a slight hop backward",{"type":1477,"content":1510},[1511,1515],{"type":729,"content":1512},[1513],{"text":1514,"type":733},"Once returned, perform the opposite foot “step out”",{"type":1474,"content":1516},[1517,1523],{"type":1477,"content":1518},[1519],{"type":729,"content":1520},[1521],{"text":1522,"type":733},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1477,"content":1524},[1525],{"type":729,"content":1526},[1527],{"text":1502,"type":733},{"type":1477,"content":1529},[1530],{"type":729,"content":1531},[1532],{"text":1533,"type":733},"Hop back to the starting position",{"type":1477,"content":1535},[1536],{"type":729,"content":1537},[1538],{"text":1539,"type":733},"Continue Top Rocking for the remainder of the set",{"type":745,"attrs":1541,"content":1542},{"level":777},[1543],{"text":1544,"type":733},"The Arms",{"type":1474,"content":1546},[1547,1553,1559,1565],{"type":1477,"content":1548},[1549],{"type":729,"content":1550},[1551],{"text":1552,"type":733},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1477,"content":1554},[1555],{"type":729,"content":1556},[1557],{"text":1558,"type":733},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1477,"content":1560},[1561],{"type":729,"content":1562},[1563],{"text":1564,"type":733},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1477,"content":1566},[1567],{"type":729,"content":1568},[1569],{"text":1570,"type":733},"Continue using this arm motion to help with rhythm and balance",{"type":745,"attrs":1572,"content":1573},{"level":747},[1574],{"text":1575,"type":733},"Movement Key Points",{"type":729,"content":1577},[1578],{"text":1579,"type":733},"Here are some key things to focus on while performing the Top Rock:",{"type":745,"attrs":1581,"content":1582},{"level":777},[1583],{"text":1584,"type":733},"Start by swinging your arms",{"type":1474,"content":1586},[1587],{"type":1477,"content":1588},[1589],{"type":729,"content":1590},[1591],{"text":1592,"type":733},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":761,"attrs":1594},{"id":1595,"body":1596},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1597],{"url":1598,"_uid":1599,"image":1600,"component":773,"copyright_details":1604},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1601,"alt":1602,"name":7,"focus":48,"title":1602,"filename":1603,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":745,"attrs":1606,"content":1607},{"level":777},[1608],{"text":1609,"type":733},"On each hop back, your arms should cross in front of your chest",{"type":761,"attrs":1611},{"id":1595,"body":1612},[1613],{"url":1614,"_uid":1615,"image":1616,"component":773,"copyright_details":1620},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1617,"alt":1618,"name":7,"focus":48,"title":1618,"filename":1619,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":745,"attrs":1622,"content":1623},{"level":777},[1624],{"text":1625,"type":733},"One foot should cross at a time",{"type":761,"attrs":1627},{"id":1595,"body":1628},[1629],{"url":1630,"_uid":1631,"image":1632,"component":773,"copyright_details":1636},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1633,"alt":1634,"name":7,"focus":48,"title":1634,"filename":1635,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":745,"attrs":1638,"content":1639},{"level":777},[1640],{"text":1641,"type":733},"Perform the movement by staying on the balls of your feet",{"type":761,"attrs":1643},{"id":1595,"body":1644},[1645],{"url":1646,"_uid":1647,"image":1648,"component":773,"copyright_details":1652},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1649,"alt":1650,"name":7,"focus":48,"title":1650,"filename":1651,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":745,"attrs":1654,"content":1655},{"level":777},[1656],{"text":1657,"type":733},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":761,"attrs":1659},{"id":1660,"body":1661},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1662],{"url":1663,"_uid":1664,"image":1665,"component":773,"copyright_details":1669},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1666,"alt":1667,"name":7,"focus":48,"title":1667,"filename":1668,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":745,"attrs":1671,"content":1672},{"level":777},[1673],{"text":1674,"type":733},"Stay loose and have fun!",{"type":761,"attrs":1676},{"id":1595,"body":1677},[1678],{"url":1679,"_uid":1680,"image":1681,"component":773,"copyright_details":1685},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1682,"alt":1683,"name":7,"focus":48,"title":1683,"filename":1684,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":745,"attrs":1687,"content":1688},{"level":747},[1689],{"text":1690,"type":733},"Muscles Used",{"type":1474,"content":1692},[1693,1699,1705],{"type":1477,"content":1694},[1695],{"type":729,"content":1696},[1697],{"text":1698,"type":733},"Deltoids",{"type":1477,"content":1700},[1701],{"type":729,"content":1702},[1703],{"text":1704,"type":733},"Core",{"type":1477,"content":1706},[1707],{"type":729,"content":1708},[1709],{"text":1710,"type":733},"Calves",{"type":745,"attrs":1712,"content":1713},{"level":747},[1714],{"text":1715,"type":733},"Application",{"type":745,"attrs":1717,"content":1718},{"level":777},[1719],{"text":1720,"type":733},"For Sets",{"type":1474,"content":1722},[1723,1729,1735],{"type":1477,"content":1724},[1725],{"type":729,"content":1726},[1727],{"text":1728,"type":733},"Perform 3-6 sets",{"type":1477,"content":1730},[1731],{"type":729,"content":1732},[1733],{"text":1734,"type":733},"12-20 repetitions each way",{"type":1477,"content":1736},[1737],{"type":729,"content":1738},[1739],{"text":1740,"type":733},"Rest 30-45 seconds between sets",{"type":745,"attrs":1742,"content":1743},{"level":777},[1744],{"text":1745,"type":733},"For Time",{"type":1474,"content":1747},[1748,1753,1759],{"type":1477,"content":1749},[1750],{"type":729,"content":1751},[1752],{"text":1728,"type":733},{"type":1477,"content":1754},[1755],{"type":729,"content":1756},[1757],{"text":1758,"type":733},"Perform for 30-90 seconds",{"type":1477,"content":1760},[1761],{"type":729,"content":1762},[1763],{"text":1764,"type":733},"Rest 45-60 seconds between sets",{"type":745,"attrs":1766,"content":1767},{"level":747},[1768],{"text":1769,"type":733},"Dance Moves For Boxers",{"type":729,"content":1771},[1772,1774,1781],{"text":1773,"type":733},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1775,"type":733,"marks":1776},"Flo Master",[1777],{"type":738,"attrs":1778},{"href":1779,"uuid":48,"anchor":48,"custom":1780,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1782,"type":733},". ",{"type":745,"attrs":1784,"content":1785},{"level":747},[1786],{"text":847,"type":733},{"type":729,"content":1788},[1789,1790,1795],{"text":851,"type":733},{"text":853,"type":733,"marks":1791},[1792],{"type":738,"attrs":1793},{"href":857,"uuid":48,"anchor":48,"custom":1794,"target":741,"linktype":13},{},{"text":1796,"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. 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":1798,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1799,"component":118,"meta_info":1800,"meta_title":7,"block_image":1801,"cover_image":1802,"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},[],[],"2022-12-09 00:00",{"_uid":1807,"title":1396,"plugin":43,"description":1808},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1810,"alt":1396,"name":7,"focus":48,"title":1396,"filename":1811,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[885],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1821,"created_at":1822,"published_at":1823,"updated_at":1824,"id":1825,"uuid":1826,"content":1827,"slug":2055,"full_slug":2056,"sort_by_date":48,"position":2057,"tag_list":2058,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":2059,"first_published_at":2060,"release_id":48,"lang":60,"path":888,"alternates":2061,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1828,"faqs":1829,"title":1821,"topic":1842,"author":1857,"content":1858,"category":2036,"schedule":2044,"component":873,"meta_info":2045,"cover_image":2049,"description":2053,"contributors":2054},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1830,1834,1838],{"_uid":1831,"answer":1832,"question":1833,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1835,"answer":1836,"question":1837,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1839,"answer":1840,"question":1841,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1843,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1855,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1856,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1844,"component":39,"meta_info":1852,"block_image":1853,"cover_image":1854,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1845,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1850,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1851,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1846,"component":118,"meta_info":1847,"meta_title":7,"block_image":1848,"cover_image":1849,"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":1859},[1860,1864,1868,1872,1876,1890,1938,1952,1957,1980,2014,2018,2022,2033],{"type":745,"attrs":1861,"content":1862},{"level":747},[1863],{"text":1833,"type":733},{"type":729,"content":1865},[1866],{"text":1867,"type":733},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":729,"content":1869},[1870],{"text":1871,"type":733},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":745,"attrs":1873,"content":1874},{"level":747},[1875],{"text":1837,"type":733},{"type":729,"content":1877},[1878,1880,1888],{"text":1879,"type":733},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1881,"type":733,"marks":1882},"National Academy of Sports Medicine",[1883,1887],{"type":738,"attrs":1884},{"href":1885,"uuid":48,"anchor":48,"custom":1886,"target":741,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1184},{"text":1889,"type":733}," has a few exercise-related symptoms of overtraining:",{"type":1891,"attrs":1892,"content":1895},"ordered_list",{"order":1893},{"order":1894},1,[1896,1902,1908,1914,1920,1926,1932],{"type":1477,"content":1897},[1898],{"type":729,"content":1899},[1900],{"text":1901,"type":733},"A plateau or decline in workout performance or progress",{"type":1477,"content":1903},[1904],{"type":729,"content":1905},[1906],{"text":1907,"type":733},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1477,"content":1909},[1910],{"type":729,"content":1911},[1912],{"text":1913,"type":733},"Excessive sweating or overheating",{"type":1477,"content":1915},[1916],{"type":729,"content":1917},[1918],{"text":1919,"type":733},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1477,"content":1921},[1922],{"type":729,"content":1923},[1924],{"text":1925,"type":733},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1477,"content":1927},[1928],{"type":729,"content":1929},[1930],{"text":1931,"type":733},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1477,"content":1933},[1934],{"type":729,"content":1935},[1936],{"text":1937,"type":733},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":729,"content":1939},[1940,1942,1950],{"text":1941,"type":733},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1943,"type":733,"marks":1944},"FightCamp App",[1945,1949],{"type":738,"attrs":1946},{"href":1947,"uuid":48,"anchor":48,"custom":1948,"target":741,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1184},{"text":1951,"type":733}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":745,"attrs":1953,"content":1954},{"level":747},[1955],{"text":1956,"type":733},"A Day of Rest",{"type":729,"content":1958},[1959,1961,1969,1971,1978],{"text":1960,"type":733},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1962,"type":733,"marks":1963},"Aaron",[1964,1968],{"type":738,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"custom":1967,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1184},{"text":1970,"type":733}," and ",{"text":1972,"type":733,"marks":1973},"Flo",[1974,1977],{"type":738,"attrs":1975},{"href":1779,"uuid":48,"anchor":48,"custom":1976,"target":741,"linktype":13},{},{"type":1184},{"text":1979,"type":733},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":729,"content":1981},[1982,1984,1992,1994,2002,2004,2012],{"text":1983,"type":733},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1985,"type":733,"marks":1986},"researchers",[1987,1991],{"type":738,"attrs":1988},{"href":1989,"uuid":48,"anchor":48,"custom":1990,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1184},{"text":1993,"type":733}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1995,"type":733,"marks":1996},"FightCamp Trainers",[1997,2001],{"type":738,"attrs":1998},{"href":1999,"uuid":48,"anchor":48,"custom":2000,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1184},{"text":2003,"type":733}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2005,"type":733,"marks":2006},"neurological connections",[2007,2011],{"type":738,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"custom":2010,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1184},{"text":2013,"type":733},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":729,"content":2015},[2016],{"text":2017,"type":733},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":745,"attrs":2019,"content":2020},{"level":747},[2021],{"text":847,"type":733},{"type":729,"content":2023},[2024,2025,2031],{"text":851,"type":733},{"text":853,"type":733,"marks":2026},[2027,2030],{"type":738,"attrs":2028},{"href":857,"uuid":48,"anchor":48,"custom":2029,"target":741,"linktype":13},{},{"type":1184},{"text":2032,"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":2034},[2035],{"text":1369,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2038,"component":118,"meta_info":2039,"meta_title":7,"block_image":2040,"cover_image":2041,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2046,"title":2047,"plugin":43,"description":2048},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2050,"alt":2051,"name":7,"focus":7,"title":2051,"filename":2052,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[885],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2063,"created_at":2064,"published_at":2065,"updated_at":2066,"id":2067,"uuid":2068,"content":2069,"slug":2293,"full_slug":2294,"sort_by_date":48,"position":2295,"tag_list":2296,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":2297,"first_published_at":2298,"release_id":48,"lang":60,"path":888,"alternates":2299,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2070,"faqs":2071,"title":2063,"topic":2080,"author":937,"content":2095,"category":2274,"schedule":2282,"component":873,"meta_info":2283,"cover_image":2287,"description":2291,"contributors":2292},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2072,2076],{"_uid":2073,"answer":2074,"question":2075,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2077,"answer":2078,"question":2079,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2081,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2093,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2094,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2082,"component":39,"meta_info":2090,"block_image":2091,"cover_image":2092,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2083,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2088,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2084,"component":118,"meta_info":2085,"meta_title":7,"block_image":2086,"cover_image":2087,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2096},[2097,2102,2106,2111,2115,2120,2124,2150,2155,2159,2164,2168,2173,2177,2182,2195,2200,2213,2218,2222,2227,2231,2236,2240,2245,2249,2254,2258,2263],{"type":745,"attrs":2098,"content":2099},{"level":747},[2100],{"text":2101,"type":733},"Staying Safe While Exercising in the Cold",{"type":729,"content":2103},[2104],{"text":2105,"type":733},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":745,"attrs":2107,"content":2108},{"level":777},[2109],{"text":2110,"type":733},"Watch the Windchill",{"type":729,"content":2112},[2113],{"text":2114,"type":733},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":745,"attrs":2116,"content":2117},{"level":777},[2118],{"text":2119,"type":733},"Protect Your Extremities",{"type":729,"content":2121},[2122],{"text":2123,"type":733},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1474,"content":2125},[2126,2132,2138,2144],{"type":1477,"content":2127},[2128],{"type":729,"content":2129},[2130],{"text":2131,"type":733},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1477,"content":2133},[2134],{"type":729,"content":2135},[2136],{"text":2137,"type":733},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1477,"content":2139},[2140],{"type":729,"content":2141},[2142],{"text":2143,"type":733},"Wear a hat or headband that covers your ears",{"type":1477,"content":2145},[2146],{"type":729,"content":2147},[2148],{"text":2149,"type":733},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":745,"attrs":2151,"content":2152},{"level":777},[2153],{"text":2154,"type":733},"Wear Layers",{"type":729,"content":2156},[2157],{"text":2158,"type":733},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":745,"attrs":2160,"content":2161},{"level":777},[2162],{"text":2163,"type":733},"Don’t Forget Sunscreen",{"type":729,"content":2165},[2166],{"text":2167,"type":733},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":745,"attrs":2169,"content":2170},{"level":747},[2171],{"text":2172,"type":733},"Getting Motivated to Workout in the Cold ",{"type":729,"content":2174},[2175],{"text":2176,"type":733},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":745,"attrs":2178,"content":2179},{"level":777},[2180],{"text":2181,"type":733},"Invest in New Activewear",{"type":729,"content":2183},[2184,2186,2193],{"text":2185,"type":733},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2187,"type":733,"marks":2188},"new workout gear",[2189],{"type":738,"attrs":2190},{"href":2191,"uuid":48,"anchor":48,"custom":2192,"target":741,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2194,"type":733}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":745,"attrs":2196,"content":2197},{"level":777},[2198],{"text":2199,"type":733},"Find a Workout Buddy",{"type":729,"content":2201},[2202,2204,2211],{"text":2203,"type":733},"Accountability! Accountability! Accountability! Finding a ",{"text":2205,"type":733,"marks":2206},"workout buddy",[2207],{"type":738,"attrs":2208},{"href":2209,"uuid":48,"anchor":48,"custom":2210,"target":741,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2212,"type":733}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":745,"attrs":2214,"content":2215},{"level":777},[2216],{"text":2217,"type":733},"Benefits of Working Out in the Cold",{"type":729,"content":2219},[2220],{"text":2221,"type":733},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":745,"attrs":2223,"content":2224},{"level":777},[2225],{"text":2226,"type":733},"Combat Seasonal Affective Disorder",{"type":729,"content":2228},[2229],{"text":2230,"type":733},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":745,"attrs":2232,"content":2233},{"level":777},[2234],{"text":2235,"type":733},"Boost Your Immune System",{"type":729,"content":2237},[2238],{"text":2239,"type":733},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":745,"attrs":2241,"content":2242},{"level":777},[2243],{"text":2244,"type":733},"Diverse Training Options",{"type":729,"content":2246},[2247],{"text":2248,"type":733},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":745,"attrs":2250,"content":2251},{"level":777},[2252],{"text":2253,"type":733},"Burn More Calories",{"type":729,"content":2255},[2256],{"text":2257,"type":733},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":745,"attrs":2259,"content":2260},{"level":747},[2261],{"text":2262,"type":733},"Train Like a Fighter in the Cold",{"type":729,"content":2264},[2265,2267,2273],{"text":2266,"type":733},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":853,"type":733,"marks":2268},[2269,2272],{"type":738,"attrs":2270},{"href":857,"uuid":48,"anchor":48,"custom":2271,"target":741,"linktype":13},{},{"type":1184},{"text":1796,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2275,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2276,"component":118,"meta_info":2277,"meta_title":7,"block_image":2278,"cover_image":2279,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2284,"title":2285,"plugin":43,"description":2286},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2288,"alt":2289,"name":7,"focus":7,"title":2289,"filename":2290,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[885],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2301,"created_at":2302,"published_at":2303,"updated_at":2304,"id":2305,"uuid":2306,"content":2307,"slug":2707,"full_slug":2708,"sort_by_date":48,"position":2709,"tag_list":2710,"is_startpage":9,"parent_id":886,"meta_data":48,"group_id":2711,"first_published_at":2303,"release_id":48,"lang":60,"path":888,"alternates":2712,"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":2308,"faqs":2309,"title":2301,"topic":2318,"author":2333,"content":2334,"category":2688,"schedule":2696,"component":873,"meta_info":2697,"cover_image":2701,"description":2705,"contributors":2706},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2310,2314],{"_uid":2311,"answer":2312,"question":2313,"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":2315,"answer":2316,"question":2317,"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":2319,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2331,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2332,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2320,"component":39,"meta_info":2328,"block_image":2329,"cover_image":2330,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2321,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2327,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2322,"component":118,"meta_info":2323,"meta_title":7,"block_image":2324,"cover_image":2325,"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":2335},[2336,2341,2355,2369,2374,2378,2383,2387,2425,2429,2434,2438,2442,2447,2451,2456,2470,2474,2494,2499,2503,2507,2565,2570,2574,2578,2604,2618,2623,2627,2631,2658,2662,2667,2671,2675,2685],{"type":745,"attrs":2337,"content":2338},{"level":747},[2339],{"text":2340,"type":733},"How to Stay Motivated to Work Out",{"type":729,"content":2342},[2343,2345,2353],{"text":2344,"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":2346,"type":733,"marks":2347},"New Year’s Resolutions",[2348,2352],{"type":738,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1184},{"text":2354,"type":733},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":729,"content":2356},[2357,2359,2367],{"text":2358,"type":733},"But what happens if you're looking for motivation to work out in the ",{"text":2360,"type":733,"marks":2361},"middle of summer",[2362,2366],{"type":738,"attrs":2363},{"href":2364,"uuid":48,"anchor":48,"custom":2365,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1184},{"text":2368,"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":745,"attrs":2370,"content":2371},{"level":747},[2372],{"text":2373,"type":733},"Motivation vs. Determination",{"type":729,"content":2375},[2376],{"text":2377,"type":733},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":745,"attrs":2379,"content":2380},{"level":777},[2381],{"text":2382,"type":733},"Motivation",{"type":729,"content":2384},[2385],{"text":2386,"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":1474,"content":2388},[2389,2395,2401,2407,2413,2419],{"type":1477,"content":2390},[2391],{"type":729,"content":2392},[2393],{"text":2394,"type":733},"Movies",{"type":1477,"content":2396},[2397],{"type":729,"content":2398},[2399],{"text":2400,"type":733},"Books",{"type":1477,"content":2402},[2403],{"type":729,"content":2404},[2405],{"text":2406,"type":733},"Quotes",{"type":1477,"content":2408},[2409],{"type":729,"content":2410},[2411],{"text":2412,"type":733},"Speeches",{"type":1477,"content":2414},[2415],{"type":729,"content":2416},[2417],{"text":2418,"type":733},"Social media posts",{"type":1477,"content":2420},[2421],{"type":729,"content":2422},[2423],{"text":2424,"type":733},"Success stories",{"type":729,"content":2426},[2427],{"text":2428,"type":733},"These are things that essentially make you want to start something, like a workout.",{"type":745,"attrs":2430,"content":2431},{"level":777},[2432],{"text":2433,"type":733},"Determination",{"type":729,"content":2435},[2436],{"text":2437,"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":2439},[2440],{"text":2441,"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":745,"attrs":2443,"content":2444},{"level":747},[2445],{"text":2446,"type":733},"Finding That Drive",{"type":729,"content":2448},[2449],{"text":2450,"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":745,"attrs":2452,"content":2453},{"level":777},[2454],{"text":2455,"type":733},"Working Out at Home",{"type":729,"content":2457},[2458,2460,2468],{"text":2459,"type":733},"The wonderful thing about ",{"text":2461,"type":733,"marks":2462},"working out from home",[2463,2467],{"type":738,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1184},{"text":2469,"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":2471},[2472],{"text":2473,"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":1474,"content":2475},[2476,2482,2488],{"type":1477,"content":2477},[2478],{"type":729,"content":2479},[2480],{"text":2481,"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":1477,"content":2483},[2484],{"type":729,"content":2485},[2486],{"text":2487,"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":1477,"content":2489},[2490],{"type":729,"content":2491},[2492],{"text":2493,"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":745,"attrs":2495,"content":2496},{"level":777},[2497],{"text":2498,"type":733},"Staying Committed to Exercising Daily",{"type":729,"content":2500},[2501],{"text":2502,"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":2504},[2505],{"text":2506,"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":1474,"content":2508},[2509,2515,2521,2527,2539,2553],{"type":1477,"content":2510},[2511],{"type":729,"content":2512},[2513],{"text":2514,"type":733},"Outdoor walks/hikes in nature",{"type":1477,"content":2516},[2517],{"type":729,"content":2518},[2519],{"text":2520,"type":733},"Easy pace swims",{"type":1477,"content":2522},[2523],{"type":729,"content":2524},[2525],{"text":2526,"type":733},"Sauna sessions",{"type":1477,"content":2528},[2529],{"type":729,"content":2530},[2531],{"text":2532,"type":733,"marks":2533},"Low-intensity yoga",[2534,2538],{"type":738,"attrs":2535},{"href":2536,"uuid":48,"anchor":48,"custom":2537,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1184},{"type":1477,"content":2540},[2541],{"type":729,"content":2542},[2543,2551],{"text":2544,"type":733,"marks":2545},"Mobility work",[2546,2550],{"type":738,"attrs":2547},{"href":2548,"uuid":48,"anchor":48,"custom":2549,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1184},{"text":2552,"type":733}," ",{"type":1477,"content":2554},[2555],{"type":729,"content":2556},[2557],{"text":2558,"type":733,"marks":2559},"Stretching",[2560,2564],{"type":738,"attrs":2561},{"href":2562,"uuid":48,"anchor":48,"custom":2563,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1184},{"type":745,"attrs":2566,"content":2567},{"level":777},[2568],{"text":2569,"type":733},"Morning Workouts Before Starting the Day",{"type":729,"content":2571},[2572],{"text":2573,"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":2575},[2576],{"text":2577,"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":1474,"content":2579},[2580,2586,2592,2598],{"type":1477,"content":2581},[2582],{"type":729,"content":2583},[2584],{"text":2585,"type":733},"Turning off electronics the last hour",{"type":1477,"content":2587},[2588],{"type":729,"content":2589},[2590],{"text":2591,"type":733},"Sleeping in a blacked-out environment",{"type":1477,"content":2593},[2594],{"type":729,"content":2595},[2596],{"text":2597,"type":733},"Getting to bed at the same time each night",{"type":1477,"content":2599},[2600],{"type":729,"content":2601},[2602],{"text":2603,"type":733},"Set out your workout clothes the night before",{"type":729,"content":2605},[2606,2608,2616],{"text":2607,"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":2609,"type":733,"marks":2610},"H.I.I.T. session",[2611,2615],{"type":738,"attrs":2612},{"href":2613,"uuid":48,"anchor":48,"custom":2614,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1184},{"text":2617,"type":733},".",{"type":745,"attrs":2619,"content":2620},{"level":777},[2621],{"text":2622,"type":733},"End-of-Day Workouts",{"type":729,"content":2624},[2625],{"text":2626,"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":2628},[2629],{"text":2630,"type":733},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":1474,"content":2632},[2633,2646,2652],{"type":1477,"content":2634},[2635],{"type":729,"content":2636},[2637,2639,2644],{"text":2638,"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":2640,"type":733,"marks":2641},"“why” ",[2642],{"type":2643},"italic",{"text":2645,"type":733},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":1477,"content":2647},[2648],{"type":729,"content":2649},[2650],{"text":2651,"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":1477,"content":2653},[2654],{"type":729,"content":2655},[2656],{"text":2657,"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":2659},[2660],{"text":2661,"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":745,"attrs":2663,"content":2664},{"level":747},[2665],{"text":2666,"type":733},"Plan Then Execute",{"type":729,"content":2668},[2669],{"text":2670,"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":745,"attrs":2672,"content":2673},{"level":747},[2674],{"text":847,"type":733},{"type":729,"content":2676},[2677,2678,2684],{"text":851,"type":733},{"text":853,"type":733,"marks":2679},[2680,2683],{"type":738,"attrs":2681},{"href":857,"uuid":48,"anchor":48,"custom":2682,"target":741,"linktype":13},{},{"type":1184},{"text":859,"type":733},{"type":729,"content":2686},[2687],{"text":1369,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2689,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2690,"component":118,"meta_info":2691,"meta_title":7,"block_image":2692,"cover_image":2693,"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":2698,"title":2699,"plugin":43,"description":2700},"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":2702,"alt":2703,"name":7,"focus":7,"title":2703,"filename":2704,"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,[885],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":873,"created_at":2714,"published_at":2715,"updated_at":2716,"id":2717,"uuid":2718,"content":2719,"slug":873,"full_slug":2740,"sort_by_date":48,"position":446,"tag_list":2741,"is_startpage":9,"parent_id":2742,"meta_data":48,"group_id":2743,"first_published_at":2744,"release_id":48,"lang":60,"path":7,"alternates":2745,"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":2720,"component":2721,"meta_info":2722,"custom_content_list":2724},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2723,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2725,2730,2735],{"_uid":2726,"label":2727,"value":2728,"dev_id":2729,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2731,"label":2732,"value":2733,"dev_id":2734,"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":2736,"label":2737,"value":2738,"dev_id":2739,"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",[],1787353495737]