Your recovery needs a kick! A 2018 meta-analysis of 99 studies found that many athletes need more than 24 hours to recover from a workout.
Yet you may be taking a kickboxing class every day. It’s important to take a break if you’re feeling tired. But you should find ways to speed up your recovery so you get other things done and be ready for your next class.
What should you do right after your workout? What should you eat and drink? How can you rest at the end of your day?
Answer these questions and you can make a full recovery from your kickboxing match without wasting time. Here is your quick guide.
Perform a Cool-Down Exercise
A cool-down exercise will let you end your kickboxing workout on a strong note and calm your body down. Once you’re done with the bulk of your kickboxing training, you can start your cool-down exercise. You can stretch, lift a few weights, or do shadowboxing.
Try to vary your cool-down exercises so you don’t become bored with your kickboxing routine. You can ask the people you are exercising with for new ideas for exercises.
Drink Plenty of Water
Drinking water keeps you from being dehydrated, and it brings nutrients to your muscles. You should drink water during your exercise and immediately after you are done.
If you find the taste of water too bland, you can squeeze a lemon or lime into it. Do not drink sugary beverages, including sports drinks, as they can spike your blood sugar and inhibit the healing process.
An anti-inflammatory diet will help you fight muscle irritation and improve your healing process. You should eat plenty of fruits and vegetables, especially leafy greens. To help your muscles repair themselves, eat lean proteins like chicken, nuts, and legumes.
There are foods you should avoid while you are training. White bread, dried fruit, and soda can spike your blood sugar and cause constipation.
You can take a break during your workout to eat a snack. Try eating something that is high in protein, like nuts or eggs. Do not eat sugary, salty, or fatty snacks, as they can harm your heart health.
Get Eight Hours of Good Sleep
Sleep is your body’s opportunity to heal itself. Most people need eight hours of sleep a night, though you may need more if you have muscle tears or sprains.
You should improve your sleep quality as well as your quantity. Keep your room dark, cool, and quiet so you don’t wake up in the middle of the night. Avoid looking at electronic screens before you go to bed, as they can keep you awake for hours.
Find the Best Kickboxing Class
A kickboxing class does not have to tire you out. You should cool down at the end of your lessons with basic exercises like shadowboxing and stretching.
Drink water whenever you are thirsty and after you have completed your workout. Eat anti-inflammatory and natural foods like lean proteins and vegetables.
At the end of the day, give yourself eight hours to sleep. Create a comfortable bedroom for yourself that is free of electronic devices.