Establishing effective training or comp fight recovery techniques plays a huge role in helping you to achieve your goals. Frequently an overlooked area, taking time for rest and recovery is one of the top ways to reach success when used strategically.
A good recovery routine can get you back into training quickly and can assist in healing and even preventing injuries. Let’s explore the best ways to get the most out of your recovery time.
1. Use Recovery Tools
Nowadays, there are numerous devices that can help you recover after heavy training or a fight competition. Using exercise recovery tools is an excellent way to boost recovery. Doing so can make your recovery routine easier and save you time. There is a vast range of items to choose from, depending on your needs.
Some tools are electrical, and some are manual. The electrical tools are frequently designed to make muscles contract painlessly to promote the recovery process. Other tools can help to release muscles, offer cold therapy, work out knots, simulate massage techniques, and much more. It is best to chat with an established recovery tool retailer to find the right devices for you.
2. Incorporate Stretches into Your Routine
Making sure you stretch muscles before and after training is a key way to warm up and warm down from a workout. Stretching improves flexibility, mobility, as well as removing tension from the body. Many martial arts practitioners incorporate yoga or yoga-inspired stretches into their recovery routine.
You can also use a foam roller to do some self-myofascial relief exercises to work out all the knots and kinks in your muscles. These techniques also increase blood circulation and help to minimize the buildup of lactic acid in the muscles, which causes soreness. In this way, stretching goes a long way to helping the body to recover more quickly.
3. Get Plenty of Quality Sleep
As one of the simplest ways to recover, getting enough sleep is crucial to your routine. Your muscles, bones, and organs have a chance to repair and restore during sleep. Most people need about eight hours of sleep to be truly rested. Less than six hours, and you are preventing your body from getting enough time to repair itself.
Yes, we know the likes of Bruce Lee and Rambo characters don’t get much sleep — but that’s the movies! The actors probably pamper themselves aplenty off the set.
Lack of sleep will hinder recovery time and slow down your achievements if done regularly. Sleeping gives your body the deep rest it needs to recover from a hard training session or fight, as well as from any other daily stressors.
4. Make Rest Days a Part of Your Training Program
Somehow in our modern lives, ‘rest’ has become a four-letter word. It has become associated with laziness, lack of ambition, and several other negative attributes that society has attached to it. Driven, goal-orientated fighters thus often struggle to take rest days.
While the active aspects of training are essential, of course, you need to strike a balance. It’s the yin and the yang. It’s best to give your body days off to assimilate and recover from the hard work you have put in. By taking recharge days, you’ll come back to the ring in fine form, and you’ll feel great, too.
Establishing a healthy balance between training and recovery takes self-discipline. Consistently training and using your recovery methods will help you to reach a level of strength, fitness, resilience, health, and confidence that will blow you, your fight colleagues, and your adversaries away.