Take it easy....sorta
Depending on how much time you took off, you may not want to go balls to the wall on your first day back. If you've taken off a couple days after a hard fight, then this isn't for you. You'll be good to go after a day or two of R&R. But if you're like me and took MONTHS off of training, jumping back into your typical routine is going to be more discouraging than anything. While I typically spend two hours at the gym on training days, I'll start back with one hour every other day for a couple of weeks. This gives my body a rest day between sessions so I don't overdo it and overexert myself (I do have a day job, after all). On rest days, I'll jog and do some stretching to help with the ache that undoubtedly ensues from training. Pay special attention to warm-up exercises like jump-roping and shadowboxing. Though they may seem mundane, your muscles need to get back in the groove. Thanks to muscle memory, it doesn't take much. Still, warm-ups are your friend.
2. Drink LOTS of water
I don't drink anything but tea and water anyway, but I understand that this may not be typical for everyone. That being said, you're going to need to be hydrated because all of the water in your body will escape your pores. Hyperbole aside, the more hydrated you are, the faster you'll recover. Water will also help flush any toxins from your body as well. Skip sports drinks. They're loaded with artificial ingredients and really aren't that good for you. Opt for filtered water or coconut water instead.
3. Eat lean, clean protein
Protein assists with muscle building and recovery. When you train, you create tiny tears in the fibers of your muscles. In order to repair them adequately, lean protein is key. Opt for organic, grass fed beef or free range chicken over conventional meats. Your body doesn't need to fight the added hormones and toxins while it is also trying to repair itself. If protein shakes are your thing, consider using coconut or almond milk as a base instead of cows milk.
4. S-T-R-E-T-C-H
So this one time, after taking a few weeks off to travel, I decided to stroll into training, skip warm ups and stretches, and went right into padwork. Everything was peachy until we had to do jump squats in between rounds. I went down...and didn't come back up. It seems I had pulled a muscle in my lower back because I didn't warm-up or stretch. I spent every other day at the chiropractor for a week before I was able to stand upright again. Take it from me, stretching is necessary. After warm-ups, a round of stretching your hips, quads, hammies, back, arms, and shoulders will make the transition that much easier. Remember to stretch after training, too, as a part of your cool-down.
5. Have fun!
Despite how much I love the sport, there are many times during skip knee drills or rapid fire kicks that I think to myself, "Why am I doing this to myself? I could be watching Friends..." or something equally innocuous. Sometimes I have to remind myself that being able to train is privilege that some women aren't afforded. If they are, it sometimes comes with death threats and numerous hurdles. If that isn't enough, the traditional gymrat lifestyle of treadmills and free weights really isn't my scene, so this is really one of few activities that keeps me in shape that I actually enjoy. Hopefully, you're of the same rare species that enjoys trading punches and sees the caloric expenditure as a bonus. Whatever your reason, remember why you fell in love with the sport and let that motivate you through the ring rust. And if you can help it, avoid taking another long break from training. It will dramatically decrease the suck factor of getting back into the swing of things.
Depending on how much time you took off, you may not want to go balls to the wall on your first day back. If you've taken off a couple days after a hard fight, then this isn't for you. You'll be good to go after a day or two of R&R. But if you're like me and took MONTHS off of training, jumping back into your typical routine is going to be more discouraging than anything. While I typically spend two hours at the gym on training days, I'll start back with one hour every other day for a couple of weeks. This gives my body a rest day between sessions so I don't overdo it and overexert myself (I do have a day job, after all). On rest days, I'll jog and do some stretching to help with the ache that undoubtedly ensues from training. Pay special attention to warm-up exercises like jump-roping and shadowboxing. Though they may seem mundane, your muscles need to get back in the groove. Thanks to muscle memory, it doesn't take much. Still, warm-ups are your friend.
2. Drink LOTS of water
I don't drink anything but tea and water anyway, but I understand that this may not be typical for everyone. That being said, you're going to need to be hydrated because all of the water in your body will escape your pores. Hyperbole aside, the more hydrated you are, the faster you'll recover. Water will also help flush any toxins from your body as well. Skip sports drinks. They're loaded with artificial ingredients and really aren't that good for you. Opt for filtered water or coconut water instead.
3. Eat lean, clean protein
Protein assists with muscle building and recovery. When you train, you create tiny tears in the fibers of your muscles. In order to repair them adequately, lean protein is key. Opt for organic, grass fed beef or free range chicken over conventional meats. Your body doesn't need to fight the added hormones and toxins while it is also trying to repair itself. If protein shakes are your thing, consider using coconut or almond milk as a base instead of cows milk.
4. S-T-R-E-T-C-H
So this one time, after taking a few weeks off to travel, I decided to stroll into training, skip warm ups and stretches, and went right into padwork. Everything was peachy until we had to do jump squats in between rounds. I went down...and didn't come back up. It seems I had pulled a muscle in my lower back because I didn't warm-up or stretch. I spent every other day at the chiropractor for a week before I was able to stand upright again. Take it from me, stretching is necessary. After warm-ups, a round of stretching your hips, quads, hammies, back, arms, and shoulders will make the transition that much easier. Remember to stretch after training, too, as a part of your cool-down.
5. Have fun!
Despite how much I love the sport, there are many times during skip knee drills or rapid fire kicks that I think to myself, "Why am I doing this to myself? I could be watching Friends..." or something equally innocuous. Sometimes I have to remind myself that being able to train is privilege that some women aren't afforded. If they are, it sometimes comes with death threats and numerous hurdles. If that isn't enough, the traditional gymrat lifestyle of treadmills and free weights really isn't my scene, so this is really one of few activities that keeps me in shape that I actually enjoy. Hopefully, you're of the same rare species that enjoys trading punches and sees the caloric expenditure as a bonus. Whatever your reason, remember why you fell in love with the sport and let that motivate you through the ring rust. And if you can help it, avoid taking another long break from training. It will dramatically decrease the suck factor of getting back into the swing of things.