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Professional athletes often maintain training schedules with some degree of seasonal periodization. The purpose of seasonal fitness is both to maximize the unique benefits of each season and to respect our bodies’ changing seasonal dynamics.","What is seasonal fitness?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c33ee937-5c96-4117-813b-f9694bc7b88b","- Prevents Monotony: You don’t feel stuck in the same workout routine, you can try something new that suits the season.\n- Creates Harmony: It feels more natural to engage in certain activities at different times of the year.\n- Reduces Frustration: By creating more balance, you’re less likely to get frustrated with yourself for struggling. What seemed fun for your summer sessions might not be so enjoyable for your winter workouts.\n- Increases Commitment: It’s much easier to commit to exercise when you’re not battling the weather and your own level of motivation.\n- Reduces Injury: Changing weather can mean higher risk of injury with certain exercises. Seasonal fitness takes this into account by adapting exercises based on seasonal fluctuations.\n- Helps You Set & Slay Goals: By using seasonal periodization to break up your workout routine throughout the year, you can set goals based on each training cycle.","What are the benefits of seasonal fitness?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":676,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":706,"full_slug":707,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":709,"meta_data":48,"group_id":710,"first_published_at":711,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":704,"social_link_instagram":705,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":714,"content":715},"doc",[716,740,752,760,775,787,791,795,802,814,872,878,889,893,905],{"type":717,"content":718},"paragraph",[719,722,730,732,738],{"text":720,"type":721},"Our bodies are more in tune with nature than we may realize. Every day, our bodies respond to the cycle of light and dark with ","text",{"text":723,"type":721,"marks":724},"circadian rhythms",[725],{"type":726,"attrs":727},"link",{"href":728,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx","_blank",{"text":731,"type":721}," that tell us when to wake and when to sleep. Fluctuations in temperature, barometric pressure, or humidity can impact our ",{"text":733,"type":721,"marks":734},"minds, muscles, and joints",[735],{"type":726,"attrs":736},{"href":737,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://www.outsideonline.com/health/wellness/how-weather-affects-your-body/",{"text":739,"type":721},". It’s no surprise that we feel different inside and out as the seasons shift. This is why each new season is a great opportunity to switch up our fitness routines.",{"type":717,"content":741},[742,744,750],{"text":743,"type":721},"Fighters have a great advantage in being able to keep their fitness regimen fresh all year-round. Boxing and kickboxing training never lack variety. The monotony that eventually causes many people to fall off track with exercise isn’t an issue when you’re following a ",{"text":745,"type":721,"marks":746},"fighter’s path to fitness",[747],{"type":726,"attrs":748},{"href":749,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide",{"text":751,"type":721},". 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",{"text":780,"type":721,"marks":781},"Professional athletes",[782],{"type":726,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/7676099/",{"text":786,"type":721}," often maintain training schedules with some degree of seasonal periodization. The purpose of seasonal fitness is both to maximize the unique benefits of each season and to respect our bodies’ changing seasonal dynamics.",{"type":717,"content":788},[789],{"text":790,"type":721},"Aligning one’s lifestyle with nature’s cycles isn’t a new idea, but as our world has grown busier and our lives more demanding, many have lost touch with this rhythm. Most of us can sense our bodies and minds respond to the seasons, but our modern lives don’t allow us the time to make the appropriate changes. The longer, colder nights aren’t a time for rest anymore, and the bright, warm days only mean about two weeks’ worth of vacation for most – if they’re lucky.",{"type":717,"content":792},[793],{"text":794,"type":721},"Adapting your fitness routine to the seasons can have amazing benefits for your health and can make it so much easier to make exercise a consistent aspect of your lifestyle. Instead of fighting against our ingrained instinct for the sake of sticking to a specific workout, seasonal fitness allows for harmony between that instinct and our personal goals.",{"type":753,"attrs":796,"content":798},{"level":797},3,[799,801],{"text":800,"type":721},"Six (6) Benefits of Seasonal Fitness:",{"type":759},{"type":761,"attrs":803},{"id":804,"body":805},"7ae3d7a0-7296-451d-9454-25465900c85c",[806],{"url":807,"_uid":808,"image":809,"component":773,"copyright_details":813},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-164cec7d-b2e7-4491-bb33-69514641c42a",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},4186593,"Aaron Swenson boxing training at the beach","https://a.storyblok.com/f/115220/1100x1100/33d5e10652/boxing_training_at_the_beach.png",[],{"type":815,"attrs":816,"content":818},"ordered_list",{"order":817},1,[819,826,832,854,860,866],{"type":820,"content":821},"list_item",[822],{"type":717,"content":823},[824],{"text":825,"type":721},"Prevents Monotony - You don’t feel stuck in the same workout routine, you can try something new that suits the season.",{"type":820,"content":827},[828],{"type":717,"content":829},[830],{"text":831,"type":721},"Creates Harmony - It feels more natural to engage in certain activities at different times of the year.",{"type":820,"content":833},[834],{"type":717,"content":835},[836,838,844,846,852],{"text":837,"type":721},"Reduces Frustration - By creating more balance, you’re less likely to get frustrated with yourself for struggling. 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Seasonal fitness takes this into account by adapting exercises based on seasonal fluctuations.",{"type":820,"content":867},[868],{"type":717,"content":869},[870],{"text":871,"type":721},"Helps You Set & Slay Goals - By using seasonal periodization to break up your workout routine throughout the year, you can set goals based on each training cycle.",{"type":753,"attrs":873,"content":874},{"level":755},[875,877],{"text":876,"type":721},"Go With The Flow",{"type":759},{"type":761,"attrs":879},{"id":804,"body":880},[881],{"url":882,"_uid":883,"image":884,"component":773,"copyright_details":888},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-433ab369-316f-4ee7-9ac4-043179006982",{"id":885,"alt":886,"name":7,"focus":48,"title":886,"filename":887,"copyright":7,"fieldtype":50},4186713,"Aaron Swenson Kickboxing","https://a.storyblok.com/f/115220/1100x1100/68717b195a/kickboxing.png",[],{"type":717,"content":890},[891],{"text":892,"type":721},"If you’ve ever found yourself feeling guilty for slipping out of your usual fitness routine as the season's change, then seasonal fitness is the perfect solution for making your fitness goals even more attainable. Professional athletes change up their training approach throughout the year, why shouldn’t you?",{"type":717,"content":894},[895,897,903],{"text":896,"type":721},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":898,"type":721,"marks":899},"FightCamp App",[900],{"type":726,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":729,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":904,"type":721}," and train with real fighters from the comfort of your own home.",{"type":761,"attrs":906},{"id":907,"body":908},"2ef96289-d3ce-409a-9cf6-15f9592b40d9",[909],{"url":910,"_uid":912,"image":913,"component":773,"copyright_details":917},{"id":7,"url":911,"linktype":13,"fieldtype":14,"cached_url":911},"https://fightcamp.app.link/GD872R25zob","i-738ab5ef-880c-45d2-918a-e1da38a66080",{"id":914,"alt":915,"name":7,"focus":48,"title":915,"filename":916,"copyright":7,"fieldtype":50},4186508,"Download the FREE FightCamp App","https://a.storyblok.com/f/115220/1201x400/bdda231725/free_trainer_workout_module.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":919,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":924,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":920,"component":118,"meta_info":921,"meta_title":7,"block_image":922,"cover_image":923,"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},[],[],"2022-04-18 00:00","article",{"_uid":929,"title":657,"plugin":43,"description":930},"a90e4f9d-1496-4f90-b417-318f9adece0d","Seasonal fitness taps into our natural rhythms through the year. Maximize the benefits of the changing weather & adapt your boxing training to crush your goals.",{"id":932,"alt":933,"name":7,"focus":48,"title":933,"filename":934,"copyright":7,"fieldtype":50},4186586,"Seasonal Fitness | Changing Your Boxing Routine Each Season","https://a.storyblok.com/f/115220/2400x990/bb229311fb/seasonal-fitness-changing-your-boxing-routine-each-season.png",[],"why-adopting-a-seasonal-fitness-training-method-works","blogs/why-adopting-a-seasonal-fitness-training-method-works",-3910,[940],"featured",60887917,"a36c1ea7-539b-4ea9-96c6-ffaff6a6507c","2022-04-18T02:04:00.000Z","training/{{story.slug}}",[],["Reactive",947],[948,1376,1667,1906,2084,2323],{"name":949,"created_at":950,"published_at":951,"updated_at":952,"id":953,"uuid":954,"content":955,"slug":1369,"full_slug":1370,"sort_by_date":48,"position":1371,"tag_list":1372,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":1373,"first_published_at":1374,"release_id":48,"lang":60,"path":944,"alternates":1375,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":956,"faqs":957,"title":949,"topic":978,"author":993,"content":994,"category":1353,"schedule":1361,"component":927,"meta_info":1362,"cover_image":1365,"description":1364,"contributors":1368},"90b1a23d-022f-465e-be95-93419f6b1d6a",[958,962,966,970,974],{"_uid":959,"answer":960,"question":961,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":963,"answer":964,"question":965,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":967,"answer":968,"question":969,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":971,"answer":972,"question":973,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":975,"answer":976,"question":977,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":979,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":991,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":980,"component":39,"meta_info":988,"block_image":989,"cover_image":990,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":982,"component":118,"meta_info":983,"meta_title":7,"block_image":984,"cover_image":985,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":714,"content":995},[996,1000,1003,1016,1021,1026,1092,1097,1123,1128,1132,1137,1145,1157,1162,1173,1178,1189,1194,1205,1210,1222,1227,1238,1243,1263,1268,1273,1293,1298,1317,1322,1335,1340],{"type":717,"content":997},[998],{"text":999,"type":721},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":717,"content":1001},[1002],{"text":960,"type":721},{"type":761,"attrs":1004},{"id":1005,"body":1006},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1007],{"_uid":1008,"link":1009,"image":1011,"title":1013,"component":1015},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1010,"linktype":13,"fieldtype":14,"cached_url":1010},"https://pin.it/2zdpNMs",{"id":1012,"alt":1013,"name":7,"focus":48,"title":1013,"filename":1014,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":753,"attrs":1017,"content":1018},{"level":755},[1019],{"text":1020,"type":721},"Top Rock Step-By-Step",{"type":753,"attrs":1022,"content":1023},{"level":797},[1024],{"text":1025,"type":721},"The Feet",{"type":1027,"content":1028},"bullet_list",[1029,1035,1055,1061,1080,1086],{"type":820,"content":1030},[1031],{"type":717,"content":1032},[1033],{"text":1034,"type":721},"Begin by starting in an athletic stance on the balls of your feet",{"type":820,"content":1036},[1037,1041],{"type":717,"content":1038},[1039],{"text":1040,"type":721},"To start, being by doing a “step out”",{"type":1027,"content":1042},[1043,1049],{"type":820,"content":1044},[1045],{"type":717,"content":1046},[1047],{"text":1048,"type":721},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":820,"content":1050},[1051],{"type":717,"content":1052},[1053],{"text":1054,"type":721},"Pause for a half-second",{"type":820,"content":1056},[1057],{"type":717,"content":1058},[1059],{"text":1060,"type":721},"Return to the starting stance by performing a slight hop backward",{"type":820,"content":1062},[1063,1067],{"type":717,"content":1064},[1065],{"text":1066,"type":721},"Once returned, perform the opposite foot “step out”",{"type":1027,"content":1068},[1069,1075],{"type":820,"content":1070},[1071],{"type":717,"content":1072},[1073],{"text":1074,"type":721},"Make sure the step out is in front of the opposite foot and crosses over",{"type":820,"content":1076},[1077],{"type":717,"content":1078},[1079],{"text":1054,"type":721},{"type":820,"content":1081},[1082],{"type":717,"content":1083},[1084],{"text":1085,"type":721},"Hop back to the starting position",{"type":820,"content":1087},[1088],{"type":717,"content":1089},[1090],{"text":1091,"type":721},"Continue Top Rocking for the remainder of the set",{"type":753,"attrs":1093,"content":1094},{"level":797},[1095],{"text":1096,"type":721},"The Arms",{"type":1027,"content":1098},[1099,1105,1111,1117],{"type":820,"content":1100},[1101],{"type":717,"content":1102},[1103],{"text":1104,"type":721},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":820,"content":1106},[1107],{"type":717,"content":1108},[1109],{"text":1110,"type":721},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":820,"content":1112},[1113],{"type":717,"content":1114},[1115],{"text":1116,"type":721},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":820,"content":1118},[1119],{"type":717,"content":1120},[1121],{"text":1122,"type":721},"Continue using this arm motion to help with rhythm and balance",{"type":753,"attrs":1124,"content":1125},{"level":755},[1126],{"text":1127,"type":721},"Movement Key Points",{"type":717,"content":1129},[1130],{"text":1131,"type":721},"Here are some key things to focus on while performing the Top Rock:",{"type":753,"attrs":1133,"content":1134},{"level":797},[1135],{"text":1136,"type":721},"Start by swinging your arms",{"type":1027,"content":1138},[1139],{"type":820,"content":1140},[1141],{"type":717,"content":1142},[1143],{"text":1144,"type":721},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":761,"attrs":1146},{"id":1147,"body":1148},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1149],{"url":1150,"_uid":1151,"image":1152,"component":773,"copyright_details":1156},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1153,"alt":1154,"name":7,"focus":48,"title":1154,"filename":1155,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":753,"attrs":1158,"content":1159},{"level":797},[1160],{"text":1161,"type":721},"On each hop back, your arms should cross in front of your chest",{"type":761,"attrs":1163},{"id":1147,"body":1164},[1165],{"url":1166,"_uid":1167,"image":1168,"component":773,"copyright_details":1172},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1169,"alt":1170,"name":7,"focus":48,"title":1170,"filename":1171,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":753,"attrs":1174,"content":1175},{"level":797},[1176],{"text":1177,"type":721},"One foot should cross at a time",{"type":761,"attrs":1179},{"id":1147,"body":1180},[1181],{"url":1182,"_uid":1183,"image":1184,"component":773,"copyright_details":1188},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1185,"alt":1186,"name":7,"focus":48,"title":1186,"filename":1187,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":753,"attrs":1190,"content":1191},{"level":797},[1192],{"text":1193,"type":721},"Perform the movement by staying on the balls of your feet",{"type":761,"attrs":1195},{"id":1147,"body":1196},[1197],{"url":1198,"_uid":1199,"image":1200,"component":773,"copyright_details":1204},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1201,"alt":1202,"name":7,"focus":48,"title":1202,"filename":1203,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":753,"attrs":1206,"content":1207},{"level":797},[1208],{"text":1209,"type":721},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":761,"attrs":1211},{"id":1212,"body":1213},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1214],{"url":1215,"_uid":1216,"image":1217,"component":773,"copyright_details":1221},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1218,"alt":1219,"name":7,"focus":48,"title":1219,"filename":1220,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":753,"attrs":1223,"content":1224},{"level":797},[1225],{"text":1226,"type":721},"Stay loose and have fun!",{"type":761,"attrs":1228},{"id":1147,"body":1229},[1230],{"url":1231,"_uid":1232,"image":1233,"component":773,"copyright_details":1237},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1234,"alt":1235,"name":7,"focus":48,"title":1235,"filename":1236,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":753,"attrs":1239,"content":1240},{"level":755},[1241],{"text":1242,"type":721},"Muscles Used",{"type":1027,"content":1244},[1245,1251,1257],{"type":820,"content":1246},[1247],{"type":717,"content":1248},[1249],{"text":1250,"type":721},"Deltoids",{"type":820,"content":1252},[1253],{"type":717,"content":1254},[1255],{"text":1256,"type":721},"Core",{"type":820,"content":1258},[1259],{"type":717,"content":1260},[1261],{"text":1262,"type":721},"Calves",{"type":753,"attrs":1264,"content":1265},{"level":755},[1266],{"text":1267,"type":721},"Application",{"type":753,"attrs":1269,"content":1270},{"level":797},[1271],{"text":1272,"type":721},"For Sets",{"type":1027,"content":1274},[1275,1281,1287],{"type":820,"content":1276},[1277],{"type":717,"content":1278},[1279],{"text":1280,"type":721},"Perform 3-6 sets",{"type":820,"content":1282},[1283],{"type":717,"content":1284},[1285],{"text":1286,"type":721},"12-20 repetitions each way",{"type":820,"content":1288},[1289],{"type":717,"content":1290},[1291],{"text":1292,"type":721},"Rest 30-45 seconds between sets",{"type":753,"attrs":1294,"content":1295},{"level":797},[1296],{"text":1297,"type":721},"For Time",{"type":1027,"content":1299},[1300,1305,1311],{"type":820,"content":1301},[1302],{"type":717,"content":1303},[1304],{"text":1280,"type":721},{"type":820,"content":1306},[1307],{"type":717,"content":1308},[1309],{"text":1310,"type":721},"Perform for 30-90 seconds",{"type":820,"content":1312},[1313],{"type":717,"content":1314},[1315],{"text":1316,"type":721},"Rest 45-60 seconds between sets",{"type":753,"attrs":1318,"content":1319},{"level":755},[1320],{"text":1321,"type":721},"Dance Moves For Boxers",{"type":717,"content":1323},[1324,1326,1333],{"text":1325,"type":721},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1327,"type":721,"marks":1328},"Flo Master",[1329],{"type":726,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"custom":1332,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1334,"type":721},". ",{"type":753,"attrs":1336,"content":1337},{"level":755},[1338],{"text":1339,"type":721},"Train Like a Fighter",{"type":717,"content":1341},[1342,1344,1351],{"text":1343,"type":721},"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":1345,"type":721,"marks":1346},"FightCamp",[1347],{"type":726,"attrs":1348},{"href":1349,"uuid":48,"anchor":48,"custom":1350,"target":729,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1352,"type":721}," 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":1354,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1359,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1360,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1355,"component":118,"meta_info":1356,"meta_title":7,"block_image":1357,"cover_image":1358,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1363,"title":949,"plugin":43,"description":1364},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1366,"alt":949,"name":7,"focus":48,"title":949,"filename":1367,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[940],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1377,"created_at":1378,"published_at":1379,"updated_at":1380,"id":1381,"uuid":1382,"content":1383,"slug":1660,"full_slug":1661,"sort_by_date":48,"position":1662,"tag_list":1663,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":1664,"first_published_at":1665,"release_id":48,"lang":60,"path":944,"alternates":1666,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1384,"faqs":1385,"title":1398,"topic":1399,"author":1414,"content":1415,"category":1641,"schedule":1649,"component":927,"meta_info":1650,"cover_image":1654,"description":1658,"contributors":1659},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1386,1390,1394],{"_uid":1387,"answer":1388,"question":1389,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1391,"answer":1392,"question":1393,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1395,"answer":1396,"question":1397,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1400,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1412,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1401,"component":39,"meta_info":1409,"block_image":1410,"cover_image":1411,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1402,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1407,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1408,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1403,"component":118,"meta_info":1404,"meta_title":7,"block_image":1405,"cover_image":1406,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":714,"content":1416},[1417,1421,1426,1438,1453,1458,1478,1482,1487,1504,1508,1528,1532,1537,1552,1556,1561,1585,1590,1604,1608,1622,1626,1637],{"type":717,"content":1418},[1419],{"text":1420,"type":721},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":753,"attrs":1422,"content":1423},{"level":755},[1424],{"text":1425,"type":721},"Floyd “Money” Mayweather Jr.",{"type":761,"attrs":1427},{"id":1428,"body":1429},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1430],{"url":1431,"_uid":1432,"image":1433,"component":773,"copyright_details":1437},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1434,"alt":1435,"name":7,"focus":7,"title":1435,"filename":1436,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":717,"content":1439},[1440,1442,1451],{"text":1441,"type":721},"Regarded as the best technical boxer of this age, ",{"text":1443,"type":721,"marks":1444},"Floyd Mayweather Jr.",[1445,1449],{"type":726,"attrs":1446},{"href":1447,"uuid":48,"anchor":48,"custom":1448,"target":729,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1450},"underline",{"text":1452,"type":721}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":753,"attrs":1454,"content":1455},{"level":797},[1456],{"text":1457,"type":721},"The Philly Shell",{"type":1027,"content":1459},[1460,1466,1472],{"type":820,"content":1461},[1462],{"type":717,"content":1463},[1464],{"text":1465,"type":721},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":820,"content":1467},[1468],{"type":717,"content":1469},[1470],{"text":1471,"type":721},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":820,"content":1473},[1474],{"type":717,"content":1475},[1476],{"text":1477,"type":721},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":717,"content":1479},[1480],{"text":1481,"type":721},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":753,"attrs":1483,"content":1484},{"level":755},[1485],{"text":1486,"type":721},"Pernell “Sweet Pea” Whitaker",{"type":761,"attrs":1488},{"id":1428,"body":1489},[1490],{"url":1491,"_uid":1492,"image":1493,"component":773,"copyright_details":1497},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1494,"alt":1495,"name":7,"focus":7,"title":1495,"filename":1496,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1498],{"_uid":1499,"link":1500,"title":1502,"component":1503},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1501,"target":729,"linktype":13,"fieldtype":14,"cached_url":1501},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":717,"content":1505},[1506],{"text":1507,"type":721},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1027,"content":1509},[1510,1516,1522],{"type":820,"content":1511},[1512],{"type":717,"content":1513},[1514],{"text":1515,"type":721},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":820,"content":1517},[1518],{"type":717,"content":1519},[1520],{"text":1521,"type":721},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":820,"content":1523},[1524],{"type":717,"content":1525},[1526],{"text":1527,"type":721},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":717,"content":1529},[1530],{"text":1531,"type":721},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":753,"attrs":1533,"content":1534},{"level":755},[1535],{"text":1536,"type":721},"Muhammad Ali",{"type":761,"attrs":1538},{"id":1428,"body":1539},[1540],{"url":1541,"_uid":1542,"image":1543,"component":773,"copyright_details":1546},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1544,"alt":1435,"name":7,"focus":7,"title":1435,"filename":1545,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1547],{"_uid":1548,"link":1549,"title":1551,"component":1503},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1550,"target":729,"linktype":13,"fieldtype":14,"cached_url":1550},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":717,"content":1553},[1554],{"text":1555,"type":721},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":753,"attrs":1557,"content":1558},{"level":797},[1559],{"text":1560,"type":721},"The Ali Shuffle",{"type":1027,"content":1562},[1563,1579],{"type":820,"content":1564},[1565],{"type":717,"content":1566},[1567,1569,1577],{"text":1568,"type":721},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1570,"type":721,"marks":1571},"To do the Ali Shuffle",[1572,1576],{"type":726,"attrs":1573},{"href":1574,"uuid":48,"anchor":48,"custom":1575,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1450},{"text":1578,"type":721},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":820,"content":1580},[1581],{"type":717,"content":1582},[1583],{"text":1584,"type":721},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":753,"attrs":1586,"content":1587},{"level":797},[1588],{"text":1589,"type":721},"The Rope a Dope",{"type":1027,"content":1591},[1592,1598],{"type":820,"content":1593},[1594],{"type":717,"content":1595},[1596],{"text":1597,"type":721},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":820,"content":1599},[1600],{"type":717,"content":1601},[1602],{"text":1603,"type":721},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":717,"content":1605},[1606],{"text":1607,"type":721},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":717,"content":1609},[1610,1612,1620],{"text":1611,"type":721},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1613,"type":721,"marks":1614},"FightCamp Community",[1615,1619],{"type":726,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"custom":1618,"target":729,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1450},{"text":1621,"type":721},"!",{"type":753,"attrs":1623,"content":1624},{"level":755},[1625],{"text":1339,"type":721},{"type":717,"content":1627},[1628,1629,1635],{"text":1343,"type":721},{"text":1345,"type":721,"marks":1630},[1631,1634],{"type":726,"attrs":1632},{"href":1349,"uuid":48,"anchor":48,"custom":1633,"target":729,"linktype":13},{},{"type":1450},{"text":1636,"type":721}," 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":717,"content":1638},[1639],{"text":1640,"type":721},"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":1642,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1647,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1648,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1643,"component":118,"meta_info":1644,"meta_title":7,"block_image":1645,"cover_image":1646,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1651,"title":1652,"plugin":43,"description":1653},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1655,"alt":1656,"name":7,"focus":7,"title":1656,"filename":1657,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[940],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1668,"created_at":1669,"published_at":1670,"updated_at":1671,"id":1672,"uuid":1673,"content":1674,"slug":1899,"full_slug":1900,"sort_by_date":48,"position":1901,"tag_list":1902,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":1903,"first_published_at":1904,"release_id":48,"lang":60,"path":944,"alternates":1905,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1675,"faqs":1676,"title":1668,"topic":1689,"author":1704,"content":1705,"category":1880,"schedule":1888,"component":927,"meta_info":1889,"cover_image":1893,"description":1897,"contributors":1898},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1677,1681,1685],{"_uid":1678,"answer":1679,"question":1680,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1682,"answer":1683,"question":1684,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1686,"answer":1687,"question":1688,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1690,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1702,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1691,"component":39,"meta_info":1699,"block_image":1700,"cover_image":1701,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1692,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1697,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1693,"component":118,"meta_info":1694,"meta_title":7,"block_image":1695,"cover_image":1696,"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":714,"content":1706},[1707,1711,1715,1719,1723,1737,1783,1796,1801,1824,1858,1862,1866,1877],{"type":753,"attrs":1708,"content":1709},{"level":755},[1710],{"text":1680,"type":721},{"type":717,"content":1712},[1713],{"text":1714,"type":721},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":717,"content":1716},[1717],{"text":1718,"type":721},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":753,"attrs":1720,"content":1721},{"level":755},[1722],{"text":1684,"type":721},{"type":717,"content":1724},[1725,1727,1735],{"text":1726,"type":721},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1728,"type":721,"marks":1729},"National Academy of Sports Medicine",[1730,1734],{"type":726,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":729,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1450},{"text":1736,"type":721}," has a few exercise-related symptoms of overtraining:",{"type":815,"attrs":1738,"content":1740},{"order":1739},{"order":817},[1741,1747,1753,1759,1765,1771,1777],{"type":820,"content":1742},[1743],{"type":717,"content":1744},[1745],{"text":1746,"type":721},"A plateau or decline in workout performance or progress",{"type":820,"content":1748},[1749],{"type":717,"content":1750},[1751],{"text":1752,"type":721},"A perception of increased exertion during “normal” or “easy” workouts",{"type":820,"content":1754},[1755],{"type":717,"content":1756},[1757],{"text":1758,"type":721},"Excessive sweating or overheating",{"type":820,"content":1760},[1761],{"type":717,"content":1762},[1763],{"text":1764,"type":721},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":820,"content":1766},[1767],{"type":717,"content":1768},[1769],{"text":1770,"type":721},"A lack of feeling “refreshed” after regular rest and recovery",{"type":820,"content":1772},[1773],{"type":717,"content":1774},[1775],{"text":1776,"type":721},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":820,"content":1778},[1779],{"type":717,"content":1780},[1781],{"text":1782,"type":721},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":717,"content":1784},[1785,1787,1794],{"text":1786,"type":721},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":898,"type":721,"marks":1788},[1789,1793],{"type":726,"attrs":1790},{"href":1791,"uuid":48,"anchor":48,"custom":1792,"target":729,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1450},{"text":1795,"type":721}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":753,"attrs":1797,"content":1798},{"level":755},[1799],{"text":1800,"type":721},"A Day of Rest",{"type":717,"content":1802},[1803,1805,1813,1815,1822],{"text":1804,"type":721},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1806,"type":721,"marks":1807},"Aaron",[1808,1812],{"type":726,"attrs":1809},{"href":1810,"uuid":48,"anchor":48,"custom":1811,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1450},{"text":1814,"type":721}," and ",{"text":1816,"type":721,"marks":1817},"Flo",[1818,1821],{"type":726,"attrs":1819},{"href":1331,"uuid":48,"anchor":48,"custom":1820,"target":729,"linktype":13},{},{"type":1450},{"text":1823,"type":721},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":717,"content":1825},[1826,1828,1836,1838,1846,1848,1856],{"text":1827,"type":721},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1829,"type":721,"marks":1830},"researchers",[1831,1835],{"type":726,"attrs":1832},{"href":1833,"uuid":48,"anchor":48,"custom":1834,"target":729,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1450},{"text":1837,"type":721}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1839,"type":721,"marks":1840},"FightCamp Trainers",[1841,1845],{"type":726,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1450},{"text":1847,"type":721}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1849,"type":721,"marks":1850},"neurological connections",[1851,1855],{"type":726,"attrs":1852},{"href":1853,"uuid":48,"anchor":48,"custom":1854,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1450},{"text":1857,"type":721},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":717,"content":1859},[1860],{"text":1861,"type":721},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":753,"attrs":1863,"content":1864},{"level":755},[1865],{"text":1339,"type":721},{"type":717,"content":1867},[1868,1869,1875],{"text":1343,"type":721},{"text":1345,"type":721,"marks":1870},[1871,1874],{"type":726,"attrs":1872},{"href":1349,"uuid":48,"anchor":48,"custom":1873,"target":729,"linktype":13},{},{"type":1450},{"text":1876,"type":721}," 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":717,"content":1878},[1879],{"text":1640,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1881,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1886,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1882,"component":118,"meta_info":1883,"meta_title":7,"block_image":1884,"cover_image":1885,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1890,"title":1891,"plugin":43,"description":1892},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1894,"alt":1895,"name":7,"focus":7,"title":1895,"filename":1896,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[940],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1907,"created_at":1908,"published_at":1909,"updated_at":1910,"id":1911,"uuid":1912,"content":1913,"slug":2078,"full_slug":2079,"sort_by_date":48,"position":2080,"tag_list":2081,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":2082,"first_published_at":1909,"release_id":48,"lang":60,"path":944,"alternates":2083,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1914,"faqs":1915,"title":1907,"topic":1924,"author":1414,"content":1939,"category":2059,"schedule":2067,"component":927,"meta_info":2068,"cover_image":2072,"description":2076,"contributors":2077},"c6387572-343f-40bf-8172-852035367c90",[1916,1920],{"_uid":1917,"answer":1918,"question":1919,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1921,"answer":1922,"question":1923,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1925,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1937,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1926,"component":39,"meta_info":1934,"block_image":1935,"cover_image":1936,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1927,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1932,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1928,"component":118,"meta_info":1929,"meta_title":7,"block_image":1930,"cover_image":1931,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":714,"content":1940},[1941,1946,1949,1954,1959,1963,1968,1972,1977,1990,1995,2008,2013,2017,2022,2033,2038,2042,2046,2055],{"type":753,"attrs":1942,"content":1943},{"level":755},[1944],{"text":1945,"type":721},"Boxing Gym Culture",{"type":717,"content":1947},[1948],{"text":1922,"type":721},{"type":753,"attrs":1950,"content":1951},{"level":755},[1952],{"text":1953,"type":721},"What Are the Basic Boxing Gym Rules? ",{"type":753,"attrs":1955,"content":1956},{"level":797},[1957],{"text":1958,"type":721},"Yes Coach, No Coach",{"type":717,"content":1960},[1961],{"text":1962,"type":721},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":753,"attrs":1964,"content":1965},{"level":797},[1966],{"text":1967,"type":721},"Sharing is Caring",{"type":717,"content":1969},[1970],{"text":1971,"type":721},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":753,"attrs":1973,"content":1974},{"level":797},[1975],{"text":1976,"type":721},"Keep it Clean",{"type":717,"content":1978},[1979,1981,1988],{"text":1980,"type":721},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1982,"type":721,"marks":1983},"clean it off.",[1984],{"type":726,"attrs":1985},{"href":1986,"uuid":48,"anchor":48,"custom":1987,"target":729,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1989,"type":721}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":753,"attrs":1991,"content":1992},{"level":797},[1993],{"text":1994,"type":721},"No Killers in Sparring",{"type":717,"content":1996},[1997,1999,2006],{"text":1998,"type":721},"In most boxing gym workouts you will find yourself ",{"text":2000,"type":721,"marks":2001},"sparring",[2002],{"type":726,"attrs":2003},{"href":2004,"uuid":48,"anchor":48,"custom":2005,"target":729,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2007,"type":721},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":753,"attrs":2009,"content":2010},{"level":797},[2011],{"text":2012,"type":721},"Don’t Dump Your Weights",{"type":717,"content":2014},[2015],{"text":2016,"type":721},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":753,"attrs":2018,"content":2019},{"level":797},[2020],{"text":2021,"type":721},"Leave the Weightcut Fighter Alone",{"type":717,"content":2023},[2024,2026,2031],{"text":2025,"type":721},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2027,"type":721,"marks":2028},"leave them alone.",[2029],{"type":2030},"italic",{"text":2032,"type":721}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":753,"attrs":2034,"content":2035},{"level":797},[2036],{"text":2037,"type":721},"The Golden Rule",{"type":717,"content":2039},[2040],{"text":2041,"type":721},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":753,"attrs":2043,"content":2044},{"level":755},[2045],{"text":1339,"type":721},{"type":717,"content":2047},[2048,2049,2054],{"text":1343,"type":721},{"text":1345,"type":721,"marks":2050},[2051],{"type":726,"attrs":2052},{"href":1349,"uuid":48,"anchor":48,"custom":2053,"target":729,"linktype":13},{},{"text":1876,"type":721},{"type":717,"content":2056},[2057],{"text":2058,"type":721},"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":2060,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2065,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2061,"component":118,"meta_info":2062,"meta_title":7,"block_image":2063,"cover_image":2064,"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},[],[],"2023-01-25 00:00",{"_uid":2069,"title":2070,"plugin":43,"description":2071},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2073,"alt":2074,"name":7,"focus":7,"title":2074,"filename":2075,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[940],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2085,"created_at":2086,"published_at":2087,"updated_at":2088,"id":2089,"uuid":2090,"content":2091,"slug":2316,"full_slug":2317,"sort_by_date":48,"position":2318,"tag_list":2319,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":2320,"first_published_at":2321,"release_id":48,"lang":60,"path":944,"alternates":2322,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2092,"faqs":2093,"title":2085,"topic":2102,"author":2117,"content":2118,"category":2297,"schedule":2305,"component":927,"meta_info":2306,"cover_image":2310,"description":2314,"contributors":2315},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2094,2098],{"_uid":2095,"answer":2096,"question":2097,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2099,"answer":2100,"question":2101,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2103,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2115,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2104,"component":39,"meta_info":2112,"block_image":2113,"cover_image":2114,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2105,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2110,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2106,"component":118,"meta_info":2107,"meta_title":7,"block_image":2108,"cover_image":2109,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":714,"content":2119},[2120,2125,2129,2134,2138,2143,2147,2173,2178,2182,2187,2191,2196,2200,2205,2218,2223,2236,2241,2245,2250,2254,2259,2263,2268,2272,2277,2281,2286],{"type":753,"attrs":2121,"content":2122},{"level":755},[2123],{"text":2124,"type":721},"Staying Safe While Exercising in the Cold",{"type":717,"content":2126},[2127],{"text":2128,"type":721},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":753,"attrs":2130,"content":2131},{"level":797},[2132],{"text":2133,"type":721},"Watch the Windchill",{"type":717,"content":2135},[2136],{"text":2137,"type":721},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":753,"attrs":2139,"content":2140},{"level":797},[2141],{"text":2142,"type":721},"Protect Your Extremities",{"type":717,"content":2144},[2145],{"text":2146,"type":721},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1027,"content":2148},[2149,2155,2161,2167],{"type":820,"content":2150},[2151],{"type":717,"content":2152},[2153],{"text":2154,"type":721},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":820,"content":2156},[2157],{"type":717,"content":2158},[2159],{"text":2160,"type":721},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":820,"content":2162},[2163],{"type":717,"content":2164},[2165],{"text":2166,"type":721},"Wear a hat or headband that covers your ears",{"type":820,"content":2168},[2169],{"type":717,"content":2170},[2171],{"text":2172,"type":721},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":753,"attrs":2174,"content":2175},{"level":797},[2176],{"text":2177,"type":721},"Wear Layers",{"type":717,"content":2179},[2180],{"text":2181,"type":721},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":753,"attrs":2183,"content":2184},{"level":797},[2185],{"text":2186,"type":721},"Don’t Forget Sunscreen",{"type":717,"content":2188},[2189],{"text":2190,"type":721},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":753,"attrs":2192,"content":2193},{"level":755},[2194],{"text":2195,"type":721},"Getting Motivated to Workout in the Cold ",{"type":717,"content":2197},[2198],{"text":2199,"type":721},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":753,"attrs":2201,"content":2202},{"level":797},[2203],{"text":2204,"type":721},"Invest in New Activewear",{"type":717,"content":2206},[2207,2209,2216],{"text":2208,"type":721},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2210,"type":721,"marks":2211},"new workout gear",[2212],{"type":726,"attrs":2213},{"href":2214,"uuid":48,"anchor":48,"custom":2215,"target":729,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2217,"type":721}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":753,"attrs":2219,"content":2220},{"level":797},[2221],{"text":2222,"type":721},"Find a Workout Buddy",{"type":717,"content":2224},[2225,2227,2234],{"text":2226,"type":721},"Accountability! Accountability! Accountability! Finding a ",{"text":2228,"type":721,"marks":2229},"workout buddy",[2230],{"type":726,"attrs":2231},{"href":2232,"uuid":48,"anchor":48,"custom":2233,"target":729,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2235,"type":721}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":753,"attrs":2237,"content":2238},{"level":797},[2239],{"text":2240,"type":721},"Benefits of Working Out in the Cold",{"type":717,"content":2242},[2243],{"text":2244,"type":721},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":753,"attrs":2246,"content":2247},{"level":797},[2248],{"text":2249,"type":721},"Combat Seasonal Affective Disorder",{"type":717,"content":2251},[2252],{"text":2253,"type":721},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":753,"attrs":2255,"content":2256},{"level":797},[2257],{"text":2258,"type":721},"Boost Your Immune System",{"type":717,"content":2260},[2261],{"text":2262,"type":721},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":753,"attrs":2264,"content":2265},{"level":797},[2266],{"text":2267,"type":721},"Diverse Training Options",{"type":717,"content":2269},[2270],{"text":2271,"type":721},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":753,"attrs":2273,"content":2274},{"level":797},[2275],{"text":2276,"type":721},"Burn More Calories",{"type":717,"content":2278},[2279],{"text":2280,"type":721},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":753,"attrs":2282,"content":2283},{"level":755},[2284],{"text":2285,"type":721},"Train Like a Fighter in the Cold",{"type":717,"content":2287},[2288,2290,2296],{"text":2289,"type":721},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1345,"type":721,"marks":2291},[2292,2295],{"type":726,"attrs":2293},{"href":1349,"uuid":48,"anchor":48,"custom":2294,"target":729,"linktype":13},{},{"type":1450},{"text":1352,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2298,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2299,"component":118,"meta_info":2300,"meta_title":7,"block_image":2301,"cover_image":2302,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2307,"title":2308,"plugin":43,"description":2309},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2311,"alt":2312,"name":7,"focus":7,"title":2312,"filename":2313,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[940],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2324,"created_at":2325,"published_at":2326,"updated_at":2327,"id":2328,"uuid":2329,"content":2330,"slug":2547,"full_slug":2548,"sort_by_date":48,"position":2549,"tag_list":2550,"is_startpage":9,"parent_id":941,"meta_data":48,"group_id":2551,"first_published_at":2552,"release_id":48,"lang":60,"path":944,"alternates":2553,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2331,"faqs":2332,"title":2324,"topic":2353,"author":2117,"content":2368,"category":2529,"schedule":2537,"component":927,"meta_info":2538,"cover_image":2542,"description":2541,"contributors":2546},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2333,2337,2341,2345,2349],{"_uid":2334,"answer":2335,"question":2336,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2338,"answer":2339,"question":2340,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2342,"answer":2343,"question":2344,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2346,"answer":2347,"question":2348,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2350,"answer":2351,"question":2352,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2354,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2355,"component":39,"meta_info":2363,"block_image":2364,"cover_image":2365,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2357,"component":118,"meta_info":2358,"meta_title":7,"block_image":2359,"cover_image":2360,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":714,"content":2369},[2370,2374,2378,2382,2395,2399,2403,2408,2420,2433,2438,2449,2453,2475,2480,2491,2504,2509,2513,2517,2526],{"type":717,"content":2371},[2372],{"text":2373,"type":721},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":717,"content":2375},[2376],{"text":2377,"type":721},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":753,"attrs":2379,"content":2380},{"level":755},[2381],{"text":2336,"type":721},{"type":717,"content":2383},[2384,2386,2393],{"text":2385,"type":721},"According to the ",{"text":2387,"type":721,"marks":2388},"Mayo Clinic",[2389],{"type":726,"attrs":2390},{"href":2391,"uuid":48,"anchor":48,"custom":2392,"target":729,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2394,"type":721},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":717,"content":2396},[2397],{"text":2398,"type":721},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":717,"content":2400},[2401],{"text":2402,"type":721},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":753,"attrs":2404,"content":2405},{"level":755},[2406],{"text":2407,"type":721},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":761,"attrs":2409},{"id":2410,"body":2411},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2412],{"url":2413,"_uid":2414,"image":2415,"component":773,"copyright_details":2419},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2416,"alt":2417,"name":7,"focus":48,"title":2417,"filename":2418,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":717,"content":2421},[2422,2424,2431],{"text":2423,"type":721},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2425,"type":721,"marks":2426},"burn more calories",[2427],{"type":726,"attrs":2428},{"href":2429,"uuid":48,"anchor":48,"custom":2430,"target":729,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2432,"type":721}," even after you’re done working out.",{"type":753,"attrs":2434,"content":2435},{"level":755},[2436],{"text":2437,"type":721},"Kickboxing Is A Full Body Workout",{"type":761,"attrs":2439},{"id":2410,"body":2440},[2441],{"url":2442,"_uid":2443,"image":2444,"component":773,"copyright_details":2448},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2445,"alt":2446,"name":7,"focus":48,"title":2446,"filename":2447,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":717,"content":2450},[2451],{"text":2452,"type":721},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":717,"content":2454},[2455,2457,2464,2466,2473],{"text":2456,"type":721},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2458,"type":721,"marks":2459},"all-level lower body workout",[2460],{"type":726,"attrs":2461},{"href":2462,"uuid":48,"anchor":48,"custom":2463,"target":729,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2465,"type":721}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2467,"type":721,"marks":2468},"upper body workout",[2469],{"type":726,"attrs":2470},{"href":2471,"uuid":48,"anchor":48,"custom":2472,"target":729,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2474,"type":721}," led by Flo Master.",{"type":753,"attrs":2476,"content":2477},{"level":755},[2478],{"text":2479,"type":721},"Boxing Can Be Low-Impact",{"type":761,"attrs":2481},{"id":2410,"body":2482},[2483],{"url":2484,"_uid":2485,"image":2486,"component":773,"copyright_details":2490},{"id":7,"url":7,"linktype":767,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2487,"alt":2488,"name":7,"focus":48,"title":2488,"filename":2489,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":717,"content":2492},[2493,2495,2502],{"text":2494,"type":721},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2496,"type":721,"marks":2497},"shadowboxing",[2498],{"type":726,"attrs":2499},{"href":2500,"uuid":48,"anchor":48,"custom":2501,"target":729,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2503,"type":721}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":753,"attrs":2505,"content":2506},{"level":755},[2507],{"text":2508,"type":721},"Kick Boring Cardio To The Curb",{"type":717,"content":2510},[2511],{"text":2512,"type":721},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":753,"attrs":2514,"content":2515},{"level":755},[2516],{"text":1339,"type":721},{"type":717,"content":2518},[2519,2520,2525],{"text":1343,"type":721},{"text":1345,"type":721,"marks":2521},[2522],{"type":726,"attrs":2523},{"href":1349,"uuid":48,"anchor":48,"custom":2524,"target":729,"linktype":13},{},{"text":1636,"type":721},{"type":717,"content":2527},[2528],{"text":2058,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2530,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2531,"component":118,"meta_info":2532,"meta_title":7,"block_image":2533,"cover_image":2534,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2539,"title":2540,"plugin":43,"description":2541},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2543,"alt":2544,"name":7,"focus":48,"title":2544,"filename":2545,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[940],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":927,"created_at":2555,"published_at":2556,"updated_at":2557,"id":2558,"uuid":2559,"content":2560,"slug":927,"full_slug":2581,"sort_by_date":48,"position":446,"tag_list":2582,"is_startpage":9,"parent_id":2583,"meta_data":48,"group_id":2584,"first_published_at":2585,"release_id":48,"lang":60,"path":7,"alternates":2586,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2561,"component":2562,"meta_info":2563,"custom_content_list":2565},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2564,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2566,2571,2576],{"_uid":2567,"label":2568,"value":2569,"dev_id":2570,"component":721},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2572,"label":2573,"value":2574,"dev_id":2575,"component":721},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2577,"label":2578,"value":2579,"dev_id":2580,"component":721},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353506882]