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Why? Because it’s fun! Because it’s good for you! Because a pre-Thanksgiving workout will help you digest your big holiday meal, and combat feelings of guilt, stress, and fatigue. ","Should you exercise during Thanksgiving?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a1f569d3-f787-40fd-9f46-1c86961297f2","The holidays are special. Your holiday workout should be, too! We’re giving you ways to enjoy your time with friends, family, and food, and keep you on track with your fitness goals. \n\nStart Your Day With Movement\nThe best way to ensure you get your workout in during a busy holiday is to get it done early! If morning workouts aren’t your thing, try a gentle walk around the block first thing after you wake up to get your blood pumping. An object in motion tends to stay in motion – starting your day off with any kind of movement, no matter how brief or easy, will increase your chances of sticking to your workout goals for the day. \n\nCheck for Local Thanksgiving Day Workouts\nMany running clubs, nonprofits, and boxing gyms offer free or donation-based Thanksgiving workouts for the community. These events are often casual and social, so take the opportunity to try a workout outside of your comfort zone (Low stakes! Fun vibes!). Sometimes they ask for canned food or clothing donations for folks in need, and sometimes you just walk in ready to work out. \n\nStay Connected for Your Fitness Routine\nEven though traditional gyms might be closed for Thanksgiving, connected fitness programs are open and ready to help you fit in some Thanksgiving exercises. Online training apps, like FightCamp, are great to fit a workout in whenever and wherever you may be traveling to. So there is really no excuse to not stick to your fitness routine. \n\nEstablish the 5K Challenge\nMaintaining your fitness routine during the holidays is tricky, especially if you’re traveling. Plus, it can be hard to find “me time” when you’re with your family. So why not work out together? Challenge your family to do a 5K Turkey Trot on Thanksgiving Day — run a 5K, walk a 5K, or bike a 5K. It’s not a race (but you can make it one!), just an easy way to get outside, get your Thanksgiving workout in, and spend time with the people you’re most thankful for.","How do you work out on Thanksgiving Day?",{"_uid":676,"answer":677,"question":678,"component":670},"154f01ac-c08f-4614-a72f-9c27b2cc4f42","Working out together is a healthy, invigorating way to spend time with family and build strong muscles, strong minds, and strong relationships. Thanksgiving-themed workouts are a fun activity for kids, too! Here are three zero-equipment, free Thanksgiving-themed workout ideas:\n\nSpeed Chores!\nThanksgiving means Turkey, football, pie, cooking, and…cleaning. But the hosting prep doesn’t have to be drudgery! Write out each person’s to-do list, set a timer, blast some music, and go! If you have a fitness wearable or heart rate monitor, you can make it a fun competition to see who burns the most calories!\n\nGo for a Walk or Hike\nPick a local hiking trail, hill, or park, and get the whole family out for a walk. What makes this a tradition? Make the route your Thanksgiving Day Route and mark it by ending the walk with a holiday treat like hot chocolate or homemade brown sugar cookies. \n\nTrain Together\nIf you or a family member trains in a specific sport like boxing, basketball, or dance, set aside an hour on Thanksgiving for that person to “train” the rest of the family. If you box with FightCamp, for example, teach your family the 6 basic punches and let them practice on a heavy bag or with pads. Teaching each other new skills deepens interpersonal bonds. \n\nFootball Commercial Challenge\nIf your family watches the game on Thanksgiving, you can sneak in mini-workouts during the commercials. Try an AMRAP (As Many Reps As Possible) style workout and see how many Thanksgiving exercises you can knock out before the commercial ends. Keep the workout accessible to all ages and fitness levels by sticking to simple calisthenics like push-ups, crunches, mountain climbers, and lunges/squats.","How can I make Thanksgiving fitness a holiday tradition?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":680,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":711,"full_slug":712,"sort_by_date":48,"position":392,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":716,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":708,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":709,"social_link_instagram":710,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":719,"content":720},"doc",[721,729,746,751,755,761,765,770,774,779,792,797,801,806,810,815,828,833,846,851,864,869,882,887,899],{"type":722,"attrs":723,"content":725},"heading",{"level":724},2,[726],{"text":727,"type":728},"Should You Exercise During Thanksgiving?","text",{"type":730,"content":731},"paragraph",[732,734,744],{"text":733,"type":728},"Short answer - Yes! Why? Because it’s fun! Because it’s good for you! Because a pre-Thanksgiving workout will help you digest your big ",{"text":735,"type":728,"marks":736},"holiday meal",[737,742],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/healthy-holiday-eating-tips-to-make-thanksgiving-healthier","_blank",{"type":743},"underline",{"text":745,"type":728},", and combat feelings of guilt, stress, and fatigue. ",{"type":722,"attrs":747,"content":748},{"level":724},[749],{"text":750,"type":728},"How To Work Out On Thanksgiving Day",{"type":730,"content":752},[753],{"text":754,"type":728},"The holidays are special. Your holiday workout should be, too! We’re giving you ways to enjoy your time with friends, family, and food, and keep you on track with your fitness goals. ",{"type":722,"attrs":756,"content":758},{"level":757},3,[759],{"text":760,"type":728},"Start Your Day With Movement",{"type":730,"content":762},[763],{"text":764,"type":728},"The best way to ensure you get your workout in during a busy holiday is to get it done early! If morning workouts aren’t your thing, try a gentle walk around the block first thing after you wake up to get your blood pumping. An object in motion tends to stay in motion – starting your day off with any kind of movement, no matter how brief or easy, will increase your chances of sticking to your workout goals for the day. ",{"type":722,"attrs":766,"content":767},{"level":757},[768],{"text":769,"type":728},"Check for Local Thanksgiving Day Workouts",{"type":730,"content":771},[772],{"text":773,"type":728},"Many running clubs, nonprofits, and boxing gyms offer free or donation-based Thanksgiving workouts for the community. These events are often casual and social, so take the opportunity to try a workout outside of your comfort zone (Low stakes! Fun vibes!). Sometimes they ask for canned food or clothing donations for folks in need, and sometimes you just walk in ready to work out. ",{"type":722,"attrs":775,"content":776},{"level":757},[777],{"text":778,"type":728},"Stay Connected for Your Fitness Routine",{"type":730,"content":780},[781,783,790],{"text":782,"type":728},"Even though traditional gyms might be closed for Thanksgiving, connected fitness programs are open and ready to help you fit in some Thanksgiving exercises. Online training apps, like ",{"text":784,"type":728,"marks":785},"FightCamp",[786,789],{"type":738,"attrs":787},{"href":788,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"type":743},{"text":791,"type":728},", are great to fit a workout in whenever and wherever you may be traveling to. So there is really no excuse to not stick to your fitness routine. ",{"type":722,"attrs":793,"content":794},{"level":757},[795],{"text":796,"type":728},"Establish the 5K Challenge",{"type":730,"content":798},[799],{"text":800,"type":728},"Maintaining your fitness routine during the holidays is tricky, especially if you’re traveling. Plus, it can be hard to find “me time” when you’re with your family. So why not work out together? Challenge your family to do a 5K Turkey Trot on Thanksgiving Day — run a 5K, walk a 5K, or bike a 5K. It’s not a race (but you can make it one!), just an easy way to get outside, get your Thanksgiving workout in, and spend time with the people you’re most thankful for.",{"type":722,"attrs":802,"content":803},{"level":724},[804],{"text":805,"type":728},"Make Thanksgiving Fitness a Holiday Tradition",{"type":730,"content":807},[808],{"text":809,"type":728},"Working out together is a healthy, invigorating way to spend time with family and build strong muscles, strong minds, and strong relationships. Thanksgiving-themed workouts are a fun activity for kids, too! Here are three zero-equipment, free Thanksgiving-themed workout ideas:",{"type":722,"attrs":811,"content":812},{"level":757},[813],{"text":814,"type":728},"Speed Chores!",{"type":730,"content":816},[817,819,826],{"text":818,"type":728},"Thanksgiving means Turkey, football, pie, ",{"text":820,"type":728,"marks":821},"cooking",[822,825],{"type":738,"attrs":823},{"href":824,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/5-healthy-thanksgiving-appetizer-ideas",{"type":743},{"text":827,"type":728},", and…cleaning. But the hosting prep doesn’t have to be drudgery! Write out each person’s to-do list, set a timer, blast some music, and go! If you have a fitness wearable or heart rate monitor, you can make it a fun competition to see who burns the most calories!",{"type":722,"attrs":829,"content":830},{"level":757},[831],{"text":832,"type":728},"Go for a Walk or Hike",{"type":730,"content":834},[835,837,844],{"text":836,"type":728},"Pick a local hiking trail, hill, or park, and get the whole family out for a walk. What makes this a tradition? Make the route your Thanksgiving Day Route and mark it by ending the walk with a holiday treat like hot chocolate or homemade ",{"text":838,"type":728,"marks":839},"brown sugar cookies",[840,843],{"type":738,"attrs":841},{"href":842,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/tis-the-season-to-be-healthy-holiday-snacks",{"type":743},{"text":845,"type":728},". ",{"type":722,"attrs":847,"content":848},{"level":757},[849],{"text":850,"type":728},"Train Together",{"type":730,"content":852},[853,855,862],{"text":854,"type":728},"If you or a family member trains in a specific sport like boxing, basketball, or dance, set aside an hour on Thanksgiving for that person to “train” the rest of the family. If you box with FightCamp, for example, teach your family the ",{"text":856,"type":728,"marks":857},"6 basic punches",[858,861],{"type":738,"attrs":859},{"href":860,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches",{"type":743},{"text":863,"type":728}," and let them practice on a heavy bag or with pads. Teaching each other new skills deepens interpersonal bonds. ",{"type":722,"attrs":865,"content":866},{"level":757},[867],{"text":868,"type":728},"Football Commercial Challenge",{"type":730,"content":870},[871,873,880],{"text":872,"type":728},"If your family watches the game on Thanksgiving, you can sneak in mini-workouts during the commercials. Try an ",{"text":874,"type":728,"marks":875},"AMRAP",[876,879],{"type":738,"attrs":877},{"href":878,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"type":743},{"text":881,"type":728}," (As Many Reps As Possible) style workout and see how many Thanksgiving exercises you can knock out before the commercial ends. Keep the workout accessible to all ages and fitness levels by sticking to simple calisthenics like push-ups, crunches, mountain climbers, and lunges/squats.",{"type":722,"attrs":883,"content":884},{"level":724},[885],{"text":886,"type":728},"Stay Fit Like a Fighter on Thanksgiving Day",{"type":730,"content":888},[889,891,897],{"text":890,"type":728},"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":784,"type":728,"marks":892},[893,896],{"type":738,"attrs":894},{"href":895,"uuid":48,"anchor":48,"target":741,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":743},{"text":898,"type":728}," 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":730,"content":900},[901],{"text":902,"type":728},"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":904,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":905,"component":118,"meta_info":906,"meta_title":7,"block_image":907,"cover_image":908,"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},[],[],"2022-11-18 00:00","article",{"_uid":914,"title":915,"plugin":43,"description":916},"8818fee4-bb2d-49eb-ad09-b60006b7495d","Pre-Thanksgiving Workout Guide | FightCamp","Thanksgiving is about enjoying time with family, friends, food, & fitness?! Follow our tips for sticking with your workout goals if you're home or traveling. ",{"id":918,"alt":919,"name":7,"focus":7,"title":919,"filename":920,"copyright":7,"fieldtype":50,"is_external_url":9},6410717,"FightCamp - Pre-Thanksgiving Workout Guide","https://a.storyblok.com/f/115220/2400x990/7eba29035d/pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal.png",[],"pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal","blogs/pre-thanksgiving-workout-guide-how-to-prep-for-a-big-meal",-5400,[926],"featured",60887917,"2b83f674-ac85-4058-af77-ee4f4547fcfd","2022-11-18T14:50:09.235Z","training/{{story.slug}}",[],["Reactive",933],[934,1205,1449,1729,1903,2087],{"name":935,"created_at":936,"published_at":937,"updated_at":938,"id":939,"uuid":940,"content":941,"slug":1199,"full_slug":1200,"sort_by_date":48,"position":1201,"tag_list":1202,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1203,"first_published_at":937,"release_id":48,"lang":60,"path":930,"alternates":1204,"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":942,"faqs":943,"title":935,"topic":964,"author":979,"content":980,"category":1180,"schedule":1188,"component":912,"meta_info":1189,"cover_image":1193,"description":1197,"contributors":1198},"5c2883de-fce6-4b00-8b95-88b297caae4d",[944,948,952,956,960],{"_uid":945,"answer":946,"question":947,"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":949,"answer":950,"question":951,"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":953,"answer":954,"question":955,"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":957,"answer":958,"question":959,"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":961,"answer":962,"question":963,"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":965,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":977,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":978,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":966,"component":39,"meta_info":974,"block_image":975,"cover_image":976,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":967,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":972,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":968,"component":118,"meta_info":969,"meta_title":7,"block_image":970,"cover_image":971,"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":719,"content":981},[982,996,1000,1004,1008,1012,1016,1019,1024,1029,1043,1048,1052,1057,1061,1066,1080,1084,1088,1102,1116,1120,1124,1138,1143,1147,1161,1166,1177],{"type":730,"content":983},[984,986,994],{"text":985,"type":728},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":987,"type":728,"marks":988},"interval training",[989,993],{"type":738,"attrs":990},{"href":991,"uuid":48,"anchor":48,"custom":992,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":743},{"text":995,"type":728}," 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":730,"content":997},[998],{"text":999,"type":728},"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":722,"attrs":1001,"content":1002},{"level":724},[1003],{"text":947,"type":728},{"type":730,"content":1005},[1006],{"text":1007,"type":728},"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":730,"content":1009},[1010],{"text":1011,"type":728},"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":722,"attrs":1013,"content":1014},{"level":724},[1015],{"text":951,"type":728},{"type":730,"content":1017},[1018],{"text":950,"type":728},{"type":722,"attrs":1020,"content":1021},{"level":724},[1022],{"text":1023,"type":728},"Unique Benefits of HIIT",{"type":722,"attrs":1025,"content":1026},{"level":757},[1027],{"text":1028,"type":728},"Maximum Effectiveness in Less Time",{"type":730,"content":1030},[1031,1033,1041],{"text":1032,"type":728},"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":1034,"type":728,"marks":1035},"25-30% more calories",[1036,1040],{"type":738,"attrs":1037},{"href":1038,"uuid":48,"anchor":48,"custom":1039,"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":743},{"text":1042,"type":728}," 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":722,"attrs":1044,"content":1045},{"level":757},[1046],{"text":1047,"type":728},"Tones Muscle",{"type":730,"content":1049},[1050],{"text":1051,"type":728},"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":722,"attrs":1053,"content":1054},{"level":757},[1055],{"text":1056,"type":728},"Adds Variety",{"type":730,"content":1058},[1059],{"text":1060,"type":728},"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":722,"attrs":1062,"content":1063},{"level":757},[1064],{"text":1065,"type":728},"Improves Cardiovascular Health",{"type":730,"content":1067},[1068,1070,1078],{"text":1069,"type":728},"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":1071,"type":728,"marks":1072},"greater improvements in blood pressure",[1073,1077],{"type":738,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"custom":1076,"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":743},{"text":1079,"type":728}," and blood sugar than moderate-intensity workouts. ",{"type":722,"attrs":1081,"content":1082},{"level":724},[1083],{"text":959,"type":728},{"type":730,"content":1085},[1086],{"text":1087,"type":728},"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":730,"content":1089},[1090,1092,1100],{"text":1091,"type":728},"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":1093,"type":728,"marks":1094},"roadwork",[1095,1099],{"type":738,"attrs":1096},{"href":1097,"uuid":48,"anchor":48,"custom":1098,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":743},{"text":1101,"type":728},", 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":730,"content":1103},[1104,1106,1114],{"text":1105,"type":728},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1107,"type":728,"marks":1108},"HIIT jump rope workout",[1109,1113],{"type":738,"attrs":1110},{"href":1111,"uuid":48,"anchor":48,"custom":1112,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":743},{"text":1115,"type":728}," for a full-body cardio blast in just minutes.",{"type":722,"attrs":1117,"content":1118},{"level":724},[1119],{"text":963,"type":728},{"type":730,"content":1121},[1122],{"text":1123,"type":728},"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":730,"content":1125},[1126,1128,1136],{"text":1127,"type":728},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1129,"type":728,"marks":1130},"10 minutes of HIIT boxing",[1131,1135],{"type":738,"attrs":1132},{"href":1133,"uuid":48,"anchor":48,"custom":1134,"target":741,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":743},{"text":1137,"type":728}," and feel the difference with just one workout.",{"type":722,"attrs":1139,"content":1140},{"level":724},[1141],{"text":1142,"type":728},"Hit With HIIT",{"type":730,"content":1144},[1145],{"text":1146,"type":728},"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":730,"content":1148},[1149,1151,1159],{"text":1150,"type":728},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1152,"type":728,"marks":1153},"FightCamp’s extensive library of HIIT workouts",[1154,1158],{"type":738,"attrs":1155},{"href":1156,"uuid":48,"anchor":48,"custom":1157,"target":741,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":743},{"text":1160,"type":728},"!",{"type":722,"attrs":1162,"content":1163},{"level":724},[1164],{"text":1165,"type":728},"Train Like a Fighter",{"type":730,"content":1167},[1168,1169,1175],{"text":890,"type":728},{"text":784,"type":728,"marks":1170},[1171,1174],{"type":738,"attrs":1172},{"href":895,"uuid":48,"anchor":48,"custom":1173,"target":741,"linktype":13},{},{"type":743},{"text":1176,"type":728}," 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":730,"content":1178},[1179],{"text":902,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1182,"component":118,"meta_info":1183,"meta_title":7,"block_image":1184,"cover_image":1185,"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":1190,"title":1191,"plugin":43,"description":1192},"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":1194,"alt":1195,"name":7,"focus":7,"title":1195,"filename":1196,"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,[926],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1206,"created_at":1207,"published_at":1208,"updated_at":1209,"id":1210,"uuid":1211,"content":1212,"slug":1442,"full_slug":1443,"sort_by_date":48,"position":1444,"tag_list":1445,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1446,"first_published_at":1447,"release_id":48,"lang":60,"path":930,"alternates":1448,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1213,"faqs":1214,"title":1206,"topic":1235,"author":1250,"content":1251,"category":1426,"schedule":1434,"component":912,"meta_info":1435,"cover_image":1438,"description":1437,"contributors":1441},"d9342cbc-2f33-448b-95cb-d9141a391216",[1215,1219,1223,1227,1231],{"_uid":1216,"answer":1217,"question":1218,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1220,"answer":1221,"question":1222,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1224,"answer":1225,"question":1226,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1228,"answer":1229,"question":1230,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1232,"answer":1233,"question":1234,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1236,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1248,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1237,"component":39,"meta_info":1245,"block_image":1246,"cover_image":1247,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1238,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1243,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1239,"component":118,"meta_info":1240,"meta_title":7,"block_image":1241,"cover_image":1242,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":719,"content":1252},[1253,1266,1270,1284,1288,1292,1306,1310,1314,1318,1335,1339,1343,1347,1363,1367,1372,1385,1389,1399,1412,1416],{"type":730,"content":1254},[1255,1257,1264],{"text":1256,"type":728},"FightCamp Trainer ",{"text":1258,"type":728,"marks":1259},"Coach PJ",[1260],{"type":738,"attrs":1261},{"href":1262,"uuid":48,"anchor":48,"custom":1263,"target":741,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1265,"type":728}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":730,"content":1267},[1268],{"text":1269,"type":728},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1271,"attrs":1272},"blok",{"id":1273,"body":1274},"d975e679-f879-4a04-b019-c5eb66b48e99",[1275],{"_uid":1276,"link":1277,"image":1279,"title":1281,"component":1283},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1278,"linktype":13,"fieldtype":14,"cached_url":1278},"https://youtu.be/G-4nuJefUcE",{"id":1280,"alt":1281,"name":7,"focus":48,"title":1281,"filename":1282,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":722,"attrs":1285,"content":1286},{"level":724},[1287],{"text":1218,"type":728},{"type":730,"content":1289},[1290],{"text":1291,"type":728},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1271,"attrs":1293},{"id":1294,"body":1295},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1296],{"url":1297,"_uid":1299,"image":1300,"component":1304,"copyright_details":1305},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1301,"alt":1302,"name":7,"focus":48,"title":1302,"filename":1303,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":730,"content":1307},[1308],{"text":1309,"type":728},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":722,"attrs":1311,"content":1312},{"level":724},[1313],{"text":1222,"type":728},{"type":730,"content":1315},[1316],{"text":1317,"type":728},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1271,"attrs":1319},{"id":1294,"body":1320},[1321],{"url":1322,"_uid":1323,"image":1324,"component":1304,"copyright_details":1328},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1325,"alt":1326,"name":7,"focus":48,"title":1326,"filename":1327,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1329],{"_uid":1330,"link":1331,"title":1333,"component":1334},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1332,"linktype":13,"fieldtype":14,"cached_url":1332},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":730,"content":1336},[1337],{"text":1338,"type":728},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":722,"attrs":1340,"content":1341},{"level":724},[1342],{"text":1226,"type":728},{"type":730,"content":1344},[1345],{"text":1346,"type":728},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1271,"attrs":1348},{"id":1294,"body":1349},[1350],{"url":1351,"_uid":1352,"image":1353,"component":1304,"copyright_details":1357},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1354,"alt":1355,"name":7,"focus":48,"title":1355,"filename":1356,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1358],{"_uid":1359,"link":1360,"title":1362,"component":1334},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1361,"linktype":13,"fieldtype":14,"cached_url":1361},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":730,"content":1364},[1365],{"text":1366,"type":728},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":722,"attrs":1368,"content":1369},{"level":724},[1370],{"text":1371,"type":728},"Levels & Abilities",{"type":730,"content":1373},[1374,1376,1383],{"text":1375,"type":728},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1377,"type":728,"marks":1378},"sweet science",[1379],{"type":738,"attrs":1380},{"href":1381,"uuid":48,"anchor":48,"custom":1382,"target":741,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1384,"type":728},". ",{"type":722,"attrs":1386,"content":1387},{"level":724},[1388],{"text":1234,"type":728},{"type":1271,"attrs":1390},{"id":1294,"body":1391},[1392],{"url":1393,"_uid":1394,"image":1395,"component":1304,"copyright_details":1398},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1396,"alt":1302,"name":7,"focus":48,"title":1302,"filename":1397,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":730,"content":1400},[1401,1403,1410],{"text":1402,"type":728},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1404,"type":728,"marks":1405},"FightCamp app",[1406],{"type":738,"attrs":1407},{"href":1408,"uuid":48,"anchor":48,"custom":1409,"target":741,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1411,"type":728},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":722,"attrs":1413,"content":1414},{"level":724},[1415],{"text":1165,"type":728},{"type":730,"content":1417},[1418,1419,1424],{"text":890,"type":728},{"text":784,"type":728,"marks":1420},[1421],{"type":738,"attrs":1422},{"href":895,"uuid":48,"anchor":48,"custom":1423,"target":741,"linktype":13},{},{"text":1425,"type":728}," 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":1427,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1432,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1433,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1428,"component":118,"meta_info":1429,"meta_title":7,"block_image":1430,"cover_image":1431,"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},[],[],"2022-12-29 00:00",{"_uid":1436,"title":1206,"plugin":43,"description":1437},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1439,"alt":1206,"name":7,"focus":48,"title":1206,"filename":1440,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[926],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1450,"created_at":1451,"published_at":1452,"updated_at":1453,"id":1454,"uuid":1455,"content":1456,"slug":1723,"full_slug":1724,"sort_by_date":48,"position":1725,"tag_list":1726,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1727,"first_published_at":1452,"release_id":48,"lang":60,"path":930,"alternates":1728,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1457,"faqs":1458,"title":1450,"topic":1479,"author":1494,"content":1495,"category":1704,"schedule":1712,"component":912,"meta_info":1713,"cover_image":1717,"description":1721,"contributors":1722},"21563324-6383-4226-86da-b9779cd26bde",[1459,1463,1467,1471,1475],{"_uid":1460,"answer":1461,"question":1462,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1464,"answer":1465,"question":1466,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1468,"answer":1469,"question":1470,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1472,"answer":1473,"question":1474,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1476,"answer":1477,"question":1478,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1480,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1492,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1493,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1481,"component":39,"meta_info":1489,"block_image":1490,"cover_image":1491,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1482,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1487,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1483,"component":118,"meta_info":1484,"meta_title":7,"block_image":1485,"cover_image":1486,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":719,"content":1496},[1497,1510,1522,1527,1531,1567,1572,1576,1590,1617,1622,1626,1662,1679,1684,1688,1692,1701],{"type":730,"content":1498},[1499,1501,1508],{"text":1500,"type":728},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1502,"type":728,"marks":1503},"close-range",[1504],{"type":738,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"custom":1507,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1509,"type":728}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":1271,"attrs":1511},{"id":1512,"body":1513},"52fa91c7-90bf-43d9-8857-79752817914b",[1514],{"url":1515,"_uid":1516,"image":1517,"component":1304,"copyright_details":1521},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1518,"alt":1519,"name":7,"focus":48,"title":1519,"filename":1520,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":722,"attrs":1523,"content":1524},{"level":724},[1525],{"text":1526,"type":728},"Rolling Punch Drill",{"type":730,"content":1528},[1529],{"text":1530,"type":728},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1532,"content":1533},"bullet_list",[1534,1541,1547,1553],{"type":1535,"content":1536},"list_item",[1537],{"type":730,"content":1538},[1539],{"text":1540,"type":728},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1535,"content":1542},[1543],{"type":730,"content":1544},[1545],{"text":1546,"type":728},"Bend your knees until your thigh muscles are supporting your weight",{"type":1535,"content":1548},[1549],{"type":730,"content":1550},[1551],{"text":1552,"type":728},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1535,"content":1554},[1555,1559],{"type":730,"content":1556},[1557],{"text":1558,"type":728},"Develop a steady rhythm, and then start mixing punches in",{"type":1532,"content":1560},[1561],{"type":1535,"content":1562},[1563],{"type":730,"content":1564},[1565],{"text":1566,"type":728},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":722,"attrs":1568,"content":1569},{"level":724},[1570],{"text":1571,"type":728},"Danger Close Drill",{"type":730,"content":1573},[1574],{"text":1575,"type":728},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1532,"content":1577},[1578,1584],{"type":1535,"content":1579},[1580],{"type":730,"content":1581},[1582],{"text":1583,"type":728},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1535,"content":1585},[1586],{"type":730,"content":1587},[1588],{"text":1589,"type":728},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":730,"content":1591},[1592,1597,1599,1606,1608,1615],{"text":1593,"type":728,"marks":1594},"Key focus:",[1595],{"type":1596},"bold",{"text":1598,"type":728}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1600,"type":728,"marks":1601},"hooks",[1602],{"type":738,"attrs":1603},{"href":1604,"uuid":48,"anchor":48,"custom":1605,"target":741,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1607,"type":728}," and ",{"text":1609,"type":728,"marks":1610},"uppercuts",[1611],{"type":738,"attrs":1612},{"href":1613,"uuid":48,"anchor":48,"custom":1614,"target":741,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1616,"type":728},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":722,"attrs":1618,"content":1619},{"level":724},[1620],{"text":1621,"type":728},"Rolling Thunder Drill",{"type":730,"content":1623},[1624],{"text":1625,"type":728},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1532,"content":1627},[1628,1642,1656],{"type":1535,"content":1629},[1630,1634],{"type":730,"content":1631},[1632],{"text":1633,"type":728},"On a heavy bag, set an interval of your choosing",{"type":1532,"content":1635},[1636],{"type":1535,"content":1637},[1638],{"type":730,"content":1639},[1640],{"text":1641,"type":728},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1535,"content":1643},[1644,1648],{"type":730,"content":1645},[1646],{"text":1647,"type":728},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1532,"content":1649},[1650],{"type":1535,"content":1651},[1652],{"type":730,"content":1653},[1654],{"text":1655,"type":728},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1535,"content":1657},[1658],{"type":730,"content":1659},[1660],{"text":1661,"type":728},"Rest for 1 minute in between each round to recover",{"type":730,"content":1663},[1664,1668,1670,1677],{"text":1665,"type":728,"marks":1666},"Tip",[1667],{"type":1596},{"text":1669,"type":728},": Maintaining a calm and ",{"text":1671,"type":728,"marks":1672},"steady breath",[1673],{"type":738,"attrs":1674},{"href":1675,"uuid":48,"anchor":48,"custom":1676,"target":741,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1678,"type":728}," will help you establish your rhythm.",{"type":722,"attrs":1680,"content":1681},{"level":724},[1682],{"text":1683,"type":728},"Better, Faster, Stronger",{"type":730,"content":1685},[1686],{"text":1687,"type":728},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":722,"attrs":1689,"content":1690},{"level":724},[1691],{"text":1165,"type":728},{"type":730,"content":1693},[1694,1695,1700],{"text":890,"type":728},{"text":784,"type":728,"marks":1696},[1697],{"type":738,"attrs":1698},{"href":1408,"uuid":48,"anchor":48,"custom":1699,"target":741,"linktype":13},{},{"text":1176,"type":728},{"type":730,"content":1702},[1703],{"text":902,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1705,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1710,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1706,"component":118,"meta_info":1707,"meta_title":7,"block_image":1708,"cover_image":1709,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1714,"title":1715,"plugin":43,"description":1716},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1718,"alt":1719,"name":7,"focus":48,"title":1719,"filename":1720,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[926],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1730,"created_at":1731,"published_at":1732,"updated_at":1733,"id":1734,"uuid":1735,"content":1736,"slug":1897,"full_slug":1898,"sort_by_date":48,"position":1899,"tag_list":1900,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":1901,"first_published_at":1732,"release_id":48,"lang":60,"path":930,"alternates":1902,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1737,"faqs":1738,"title":1730,"topic":1755,"author":1494,"content":1770,"category":1878,"schedule":1886,"component":912,"meta_info":1887,"cover_image":1891,"description":1895,"contributors":1896},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1739,1743,1747,1751],{"_uid":1740,"answer":1741,"question":1742,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1744,"answer":1745,"question":1746,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1748,"answer":1749,"question":1750,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1752,"answer":1753,"question":1754,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1756,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1768,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1769,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1757,"component":39,"meta_info":1765,"block_image":1766,"cover_image":1767,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1758,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1763,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1759,"component":118,"meta_info":1760,"meta_title":7,"block_image":1761,"cover_image":1762,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":1771},[1772,1776,1781,1801,1806,1810,1815,1818,1823,1835,1840,1853,1858,1862,1866,1875],{"type":730,"content":1773},[1774],{"text":1775,"type":728},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":722,"attrs":1777,"content":1778},{"level":724},[1779],{"text":1780,"type":728},"Practice, Practice, Practice",{"type":730,"content":1782},[1783,1785,1790,1792,1799],{"text":1784,"type":728},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1786,"type":728,"marks":1787},"always",[1788],{"type":1789},"italic",{"text":1791,"type":728}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1793,"type":728,"marks":1794},"mirror",[1795],{"type":738,"attrs":1796},{"href":1797,"uuid":48,"anchor":48,"custom":1798,"target":741,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1800,"type":728}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":722,"attrs":1802,"content":1803},{"level":757},[1804],{"text":1805,"type":728},"Shoulder Touch Drill",{"type":730,"content":1807},[1808],{"text":1809,"type":728},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":722,"attrs":1811,"content":1812},{"level":757},[1813],{"text":1814,"type":728},"Cobra Bag",{"type":730,"content":1816},[1817],{"text":1745,"type":728},{"type":722,"attrs":1819,"content":1820},{"level":757},[1821],{"text":1822,"type":728},"Sparring",{"type":730,"content":1824},[1825,1827,1833],{"text":1826,"type":728},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1822,"type":728,"marks":1828},[1829],{"type":738,"attrs":1830},{"href":1831,"uuid":48,"anchor":48,"custom":1832,"target":741,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1834,"type":728}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":722,"attrs":1836,"content":1837},{"level":757},[1838],{"text":1839,"type":728},"“Free flow” mitt work",{"type":730,"content":1841},[1842,1844,1851],{"text":1843,"type":728},"Free flow ",{"text":1845,"type":728,"marks":1846},"mitt work",[1847],{"type":738,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":741,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1852,"type":728}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":722,"attrs":1854,"content":1855},{"level":757},[1856],{"text":1857,"type":728},"Think Fast",{"type":730,"content":1859},[1860],{"text":1861,"type":728},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":722,"attrs":1863,"content":1864},{"level":724},[1865],{"text":1165,"type":728},{"type":730,"content":1867},[1868,1869,1874],{"text":890,"type":728},{"text":784,"type":728,"marks":1870},[1871],{"type":738,"attrs":1872},{"href":895,"uuid":48,"anchor":48,"custom":1873,"target":741,"linktype":13},{},{"text":898,"type":728},{"type":730,"content":1876},[1877],{"text":902,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1879,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1884,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1885,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1880,"component":118,"meta_info":1881,"meta_title":7,"block_image":1882,"cover_image":1883,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1888,"title":1889,"plugin":43,"description":1890},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1892,"alt":1893,"name":7,"focus":7,"title":1893,"filename":1894,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[926],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1904,"created_at":1905,"published_at":1906,"updated_at":1907,"id":1908,"uuid":1909,"content":1910,"slug":2080,"full_slug":2081,"sort_by_date":48,"position":2082,"tag_list":2083,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2084,"first_published_at":2085,"release_id":48,"lang":60,"path":930,"alternates":2086,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1911,"faqs":1912,"title":1929,"topic":1930,"author":1945,"content":1946,"category":2064,"schedule":2072,"component":912,"meta_info":2073,"cover_image":2076,"description":2075,"contributors":2079},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1913,1917,1921,1925],{"_uid":1914,"answer":1915,"question":1916,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1918,"answer":1919,"question":1920,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1922,"answer":1923,"question":1924,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1926,"answer":1927,"question":1928,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1931,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1943,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1932,"component":39,"meta_info":1940,"block_image":1941,"cover_image":1942,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1933,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1938,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1939,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1934,"component":118,"meta_info":1935,"meta_title":7,"block_image":1936,"cover_image":1937,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":719,"content":1947},[1948,1961,1966,1971,1983,1986,1991,2002,2005,2010,2021,2025,2029,2034,2047,2051,2060],{"type":730,"content":1949},[1950,1952,1959],{"text":1951,"type":728},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1953,"type":728,"marks":1954},"shadowboxing",[1955],{"type":738,"attrs":1956},{"href":1957,"uuid":48,"anchor":48,"custom":1958,"target":741,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1960,"type":728}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":722,"attrs":1962,"content":1963},{"level":724},[1964],{"text":1965,"type":728},"Why You Should Practice Shadowboxing With Hand Weights",{"type":722,"attrs":1967,"content":1968},{"level":757},[1969],{"text":1970,"type":728},"1. Speed",{"type":1271,"attrs":1972},{"id":1973,"body":1974},"58589914-3cf9-454d-8369-7218c807f59a",[1975],{"url":1976,"_uid":1977,"image":1978,"component":1304,"copyright_details":1982},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1979,"alt":1980,"name":7,"focus":48,"title":1980,"filename":1981,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":1984},[1985],{"text":1919,"type":728},{"type":722,"attrs":1987,"content":1988},{"level":757},[1989],{"text":1990,"type":728},"2. Arm Endurance",{"type":1271,"attrs":1992},{"id":1973,"body":1993},[1994],{"url":1995,"_uid":1996,"image":1997,"component":1304,"copyright_details":2001},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1998,"alt":1999,"name":7,"focus":48,"title":1999,"filename":2000,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":2003},[2004],{"text":1923,"type":728},{"type":722,"attrs":2006,"content":2007},{"level":757},[2008],{"text":2009,"type":728},"3. Cardiovascular Conditioning",{"type":1271,"attrs":2011},{"id":1973,"body":2012},[2013],{"url":2014,"_uid":2015,"image":2016,"component":1304,"copyright_details":2020},{"id":7,"url":7,"linktype":1298,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2017,"alt":2018,"name":7,"focus":48,"title":2018,"filename":2019,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":2022},[2023],{"text":2024,"type":728},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":730,"content":2026},[2027],{"text":2028,"type":728},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":722,"attrs":2030,"content":2031},{"level":724},[2032],{"text":2033,"type":728},"Amp Up Your Training",{"type":730,"content":2035},[2036,2038,2045],{"text":2037,"type":728},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2039,"type":728,"marks":2040},"FightCamp Facebook Community",[2041],{"type":738,"attrs":2042},{"href":2043,"uuid":48,"anchor":48,"custom":2044,"target":741,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2046,"type":728}," and let me know.",{"type":722,"attrs":2048,"content":2049},{"level":724},[2050],{"text":1165,"type":728},{"type":730,"content":2052},[2053,2054,2059],{"text":890,"type":728},{"text":784,"type":728,"marks":2055},[2056],{"type":738,"attrs":2057},{"href":895,"uuid":48,"anchor":48,"custom":2058,"target":741,"linktype":13},{},{"text":1176,"type":728},{"type":730,"content":2061},[2062],{"text":2063,"type":728},"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":2065,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2070,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2071,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2066,"component":118,"meta_info":2067,"meta_title":7,"block_image":2068,"cover_image":2069,"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},[],[],"2023-01-16 00:00",{"_uid":2074,"title":1929,"plugin":43,"description":2075},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2077,"alt":1904,"name":7,"focus":48,"title":1904,"filename":2078,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[926],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2088,"created_at":2089,"published_at":2090,"updated_at":2091,"id":2092,"uuid":2093,"content":2094,"slug":2427,"full_slug":2428,"sort_by_date":48,"position":2429,"tag_list":2430,"is_startpage":9,"parent_id":927,"meta_data":48,"group_id":2431,"first_published_at":2432,"release_id":48,"lang":60,"path":930,"alternates":2433,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2095,"faqs":2096,"title":2088,"topic":2109,"author":2124,"content":2125,"category":2408,"schedule":2416,"component":912,"meta_info":2417,"cover_image":2421,"description":2425,"contributors":2426},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2097,2101,2105],{"_uid":2098,"answer":2099,"question":2100,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2102,"answer":2103,"question":2104,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2106,"answer":2107,"question":2108,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2110,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2111,"component":39,"meta_info":2119,"block_image":2120,"cover_image":2121,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":719,"content":2126},[2127,2141,2145,2157,2162,2167,2197,2202,2229,2234,2256,2261,2283,2288,2310,2315,2342,2347,2363,2367,2391,2395,2405],{"type":730,"content":2128},[2129,2131,2139],{"text":2130,"type":728},"Post-workout ",{"text":2132,"type":728,"marks":2133},"stretches",[2134,2138],{"type":738,"attrs":2135},{"href":2136,"uuid":48,"anchor":48,"custom":2137,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":743},{"text":2140,"type":728}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":722,"attrs":2142,"content":2143},{"level":724},[2144],{"text":2100,"type":728},{"type":730,"content":2146},[2147,2155],{"text":2148,"type":728,"marks":2149},"Research",[2150,2154],{"type":738,"attrs":2151},{"href":2152,"uuid":48,"anchor":48,"custom":2153,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":743},{"text":2156,"type":728}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":722,"attrs":2158,"content":2159},{"level":724},[2160],{"text":2161,"type":728},"7 Stretches to Help You Recover Post-Workout",{"type":722,"attrs":2163,"content":2164},{"level":757},[2165],{"text":2166,"type":728},"Shoulder Flossing",{"type":2168,"attrs":2169,"content":2172},"ordered_list",{"order":2170},{"order":2171},1,[2173,2179,2185,2191],{"type":1535,"content":2174},[2175],{"type":730,"content":2176},[2177],{"text":2178,"type":728},"Start in a standing position.",{"type":1535,"content":2180},[2181],{"type":730,"content":2182},[2183],{"text":2184,"type":728},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1535,"content":2186},[2187],{"type":730,"content":2188},[2189],{"text":2190,"type":728},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1535,"content":2192},[2193],{"type":730,"content":2194},[2195],{"text":2196,"type":728},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":722,"attrs":2198,"content":2199},{"level":757},[2200],{"text":2201,"type":728},"World's Greatest Stretch ",{"type":2168,"attrs":2203,"content":2204},{"order":2171},[2205,2211,2217,2223],{"type":1535,"content":2206},[2207],{"type":730,"content":2208},[2209],{"text":2210,"type":728},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1535,"content":2212},[2213],{"type":730,"content":2214},[2215],{"text":2216,"type":728},"Next to the left hand, raise the left hand to the sky. ",{"type":1535,"content":2218},[2219],{"type":730,"content":2220},[2221],{"text":2222,"type":728},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1535,"content":2224},[2225],{"type":730,"content":2226},[2227],{"text":2228,"type":728},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":722,"attrs":2230,"content":2231},{"level":757},[2232],{"text":2233,"type":728},"Kneeling Quad/Hip Flexor Stretch",{"type":2168,"attrs":2235,"content":2237},{"order":2236},{"order":2171},[2238,2244,2250],{"type":1535,"content":2239},[2240],{"type":730,"content":2241},[2242],{"text":2243,"type":728},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1535,"content":2245},[2246],{"type":730,"content":2247},[2248],{"text":2249,"type":728},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1535,"content":2251},[2252],{"type":730,"content":2253},[2254],{"text":2255,"type":728},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":722,"attrs":2257,"content":2258},{"level":757},[2259],{"text":2260,"type":728},"Cat/Cow",{"type":2168,"attrs":2262,"content":2264},{"order":2263},{"order":2171},[2265,2271,2277],{"type":1535,"content":2266},[2267],{"type":730,"content":2268},[2269],{"text":2270,"type":728},"Start on all fours, neutral spine. ",{"type":1535,"content":2272},[2273],{"type":730,"content":2274},[2275],{"text":2276,"type":728},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1535,"content":2278},[2279],{"type":730,"content":2280},[2281],{"text":2282,"type":728},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":722,"attrs":2284,"content":2285},{"level":757},[2286],{"text":2287,"type":728},"Thread the Needle",{"type":2168,"attrs":2289,"content":2291},{"order":2290},{"order":2171},[2292,2298,2304],{"type":1535,"content":2293},[2294],{"type":730,"content":2295},[2296],{"text":2297,"type":728},"Start on all fours. ",{"type":1535,"content":2299},[2300],{"type":730,"content":2301},[2302],{"text":2303,"type":728},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1535,"content":2305},[2306],{"type":730,"content":2307},[2308],{"text":2309,"type":728},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":722,"attrs":2311,"content":2312},{"level":757},[2313],{"text":2314,"type":728},"Thread the Needle With a Twist ",{"type":2168,"attrs":2316,"content":2318},{"order":2317},{"order":2171},[2319,2324,2330,2336],{"type":1535,"content":2320},[2321],{"type":730,"content":2322},[2323],{"text":2297,"type":728},{"type":1535,"content":2325},[2326],{"type":730,"content":2327},[2328],{"text":2329,"type":728},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1535,"content":2331},[2332],{"type":730,"content":2333},[2334],{"text":2335,"type":728},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1535,"content":2337},[2338],{"type":730,"content":2339},[2340],{"text":2341,"type":728},"Return to the starting position.",{"type":722,"attrs":2343,"content":2344},{"level":757},[2345],{"text":2346,"type":728},"Scorpion Stretch (Prone) ",{"type":2168,"attrs":2348,"content":2350},{"order":2349},{"order":2171},[2351,2357],{"type":1535,"content":2352},[2353],{"type":730,"content":2354},[2355],{"text":2356,"type":728},"Begin lying down, arms out in T. ",{"type":1535,"content":2358},[2359],{"type":730,"content":2360},[2361],{"text":2362,"type":728},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":722,"attrs":2364,"content":2365},{"level":724},[2366],{"text":2108,"type":728},{"type":730,"content":2368},[2369,2371,2379,2381,2389],{"text":2370,"type":728},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2372,"type":728,"marks":2373},"range of motion improvements",[2374,2378],{"type":738,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":741,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":743},{"text":2380,"type":728},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2382,"type":728,"marks":2383},"Studies",[2384,2388],{"type":738,"attrs":2385},{"href":2386,"uuid":48,"anchor":48,"custom":2387,"target":741,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":743},{"text":2390,"type":728}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":722,"attrs":2392,"content":2393},{"level":724},[2394],{"text":1165,"type":728},{"type":730,"content":2396},[2397,2398,2404],{"text":890,"type":728},{"text":784,"type":728,"marks":2399},[2400,2403],{"type":738,"attrs":2401},{"href":895,"uuid":48,"anchor":48,"custom":2402,"target":741,"linktype":13},{},{"type":743},{"text":898,"type":728},{"type":730,"content":2406},[2407],{"text":2063,"type":728},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2409,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2414,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2410,"component":118,"meta_info":2411,"meta_title":7,"block_image":2412,"cover_image":2413,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2418,"title":2419,"plugin":43,"description":2420},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2422,"alt":2423,"name":7,"focus":7,"title":2423,"filename":2424,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. 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