Successful training in any physical endeavor requires a balance putting in hard work and proper rest. Many people forget to that your body’s actually breaking down muscle while working out; rest, sleep and nutrition are what help you build muscle that is stronger than before. This rest period is even more important when the physical acclimation of your muscles and bone structure is combined with learning a specific move or skill. At the Port Credit Academy of Martial Arts, our instructors make sure all students know the importance of rest and the benefits of give your mind and body time to recover.
In martial arts, we train physically to become stronger, sharper and faster, but we’re also learning to perfect our range of motion on a specific strike or learning the angles to effectively deepen a submission. Your muscle memory needs time to learn and your body needs time to recover. Once you go past the point of your body’s ability to recover, you may burn out from overtraining. This can wreak havoc on your body and even your day-to-day life. Here is a quick look at why rest is such an important part of martial arts training at the Port Credit Academy of Martial Arts.
Feel the Burn
Feeling the burn during a workout is great but feeling burnout should be avoided at all costs. When you perform excessive amounts of exercise without proper rest and recovery, burnout can feel like a really bad flu. “Decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood swings” can occur, along with an increased chance of injuries.
For most non-competitive martial artists, the risk of overtraining shouldn’t be very high. Most martial arts instructors should understand how much training is too much and will help prevent a student from reaching that stage. With that being said, some schools may push a higher volume of training, to compete, or a student may become obsessed with their chosen martial art and insist on attending on too many classes. Young athletes who participate in multiple physical activities can also run the risk of overtraining, due to the constant physical exercise they endure on top of their schooling.
Elite martial artists – or any martial artist that is training vigorously more than three times a week – should keep a journal that details their training sessions, nutrition, sleep, and how they felt throughout the day. Everyone’s body is different; listening to and working with how your body reacts to training will help you find what works best for you.
The adequate amount of time needed to recover from the physical aspects of training will range, depending on the intensity of the training, its duration, your age, your lifestyle, and your level of fuel and recovery. Your muscles may not need much rest, after a Tai Chi class, doing 20-minutes of meditation class or even some basic classes, but some sparring classes may require two days to fully recover from. The quality of sleep you get and the amount of nutrient-rich food you eat will also make a difference.
It’s important to remember that, due to the sheer number of various factors involved, creating a training journal or keeping track of how you feel on a day-to-day basis will be your best guide. For some, getting a good night's rest may be enough to train on. For others, they may need several days of recovery, depending on what their training schedule entails.
Time and Memory
Your brain needs time to process new knowledge. Constant practice and repetition over time will help you learn more effectively, in the long run. It’s the same reason why cramming before a test is not an effective way of approaching school.
Sleep also has a big impact on learning and memory. A study by Harvard Medical School found that a full night’s sleep within 30 hours of training is a necessity for improved performance. Some studies have shown that studying something closer to your bedtime can help you learn easier, as well.
Contactthe Port Credit Academy of Martial Arts for a Free Trial Class Today
One of the best types of full-body movement exercises we have discovered that offer many benefits is the Martial Arts training like offered at the Port Credit Academy of Martial Arts. Karate, Kardio Kicks (Fitness Kickboxing) and Tai Chi all complement each other in a well-rounded blend of Martial Arts training.
At the Port Credit Academy of Martial Arts, we teach a way of life. For over 30 years our professional Martial Arts system is a well thought out curriculum that teaches more than just the art of self-defense. We delve deep into our students’ technique, skill set, confidence, concentration, intelligence, intuition and overall physical fitness.
The Port Credit Academy of Martial Arts has been voted the best club in Mississauga and Port Credit area since 1995 (that’s 21 years!) by the readers of the Mississauga News. In addition, the Academy was voted as the “Top Choice” for Martial Arts clubs in Mississauga for the last two years (2016, 2017).
Contact us today if you’re interested in martial arts and self-defense classes and schedule your free-trial class!