Train Hard, Recover Hard: How to Rest and Recover With Liteboxer

Train Hard, Recover Hard: How to Rest and Recover With Liteboxer

At Liteboxer, it’s easy to get excited about stepping into the ring and dialing into the full intensity of your boxing workouts as you try and max out your punch score or beat your personal best. But between all that full-body fitness is another equally important (and often overlooked) part of your workout: rest and recovery, or what we call Build + Restore.

When you train hard, you need to recover hard. And that’s because it’s during rest and recovery that the body rebuilds, restores, and repairs from the stress of your workout. This is the key to keeping your body healthy, reaching your goals, and avoiding injury along the way. 

So what exactly is Build + Restore and how can you recover after a tough fight in the ring? We’ve got all the answers in this rest and recovery break-down, featuring some of our favorite Build + Restore workouts in your Liteboxer app.

What’s Happening in Your Body During a Liteboxer Workout

Your body is constantly working hard to maintain a state of balance, otherwise known as homeostasis. Any kind of stress, such as when your fists are flying in your Liteboxer workout, can throw your body off balance and disrupt that state of homeostasis. 

Why’s that? Well, here are some things happening in the body during your workout: 

  • Your muscles fibers are tearing as they grow
  • Your glucose or energy stores decrease as your body uses up energy to power your workout
  • Your heart rate, blood flow, and oxygen consumption elevate
  • The pressure on your joints increases

Luckily, your body is not only built to overcome these stressors but actually gets stronger and healthier as a result. This is called the Principle of Adaptation, which states that as you continually undergo the stress of a workout, your body gets more and more efficient at managing that stress. 

That’s why a 10-minute Advanced Express workout with Chris can leave you barely hanging on one month but you can plow through it the next. Thanks to regular exercise, your body is getting stronger and healthier. 

However, the key to this growth and improvement is rest and recovery. For your body to become more efficient at overcoming stress, it needs time to actually overcome the stress. If you continue to challenge your body day in and day out without recovery your body and your mind will suffer. 

Over time this can lead to: 

  • Fatigue
  • Decreased performance 
  • Injury
  • Illness
  • Trouble sleeping
  • Mood changes and lower motivation
  • Prolonged muscle soreness or pain
  • Reduced appetite 

Benefits of Rest and Recovery

Aside from avoiding all those negative consequences of overwork, there are a ton of other benefits to listening to your body and giving it the recovery it needs. Even though it might feel like you’re being lazy or hitting pause on your fitness goals, here are the big reasons why you need rest and recovery:

Replenish glycogen stores

It takes a lot of energy to get through a workout (especially those 30-minute trainer classes!). This depletes your body’s energy stores or muscle glycogen. A rest day helps replenish your energy so you can step into the ring ready to fight in your next workout.

Repair damaged muscle tissue

Your body is quite literally ripping up your muscles during your workout. Recovery gives your muscle tissues time to repair and grow back stronger.

Flush out toxins from the body

When you exercise and burn up the energy in your muscle tissue this leaves behind metabolic byproducts in your muscle cells. With recovery, your body’s circulatory system can do a refresh to remove these unwanted byproducts

Help prevent injury

There is such a thing as going too hard in the ring, especially if you’re new to Liteboxer or just starting a workout program. We know you have goals you’re punching for, but going too hard too fast could lead to injury or pain in the body that’ll force you to rest whether you wanted it or not.

Give your brain a rest day

Working out is not just hard on your body, but on your mind too. It’s mentally exhausting to continually push yourself to go harder and be better, especially if you don’t build in needed rest days. The more mentally exhausted you feel, the more likely you’ll be to give up on your fitness goals or to throw off other elements of your life like your relationships or work.  

How to Build in Rest and Recovery

So how can you build more rest and recovery into your workout routine? There are several ways to do this (and with our Build + Restore classes we make it even easier!): 

Space out your high-intensity exercise

Everyone’s workout routine is going to look a little bit different depending on factors like your fitness level, goals, schedule, and personal health. 

But regardless of where you are in your fitness journey, it’s important to be mindful of your schedule so you don’t overwork yourself with back-to-back high-intensity exercise without needed recovery time. Instead, swap in low-intensity or medium-intensity days in between your high-intensity workouts. 

What’s high-intensity? 

High-intensity is any workout that elevates your heart rate up or beyond 70-80% of your maximum heart rate for 10 minutes or longer. If you’re not monitoring your heart rate, then think about it as how hard you perceive that workout to be. If it feels hard and you’re breathing heavy, it’s probably high intensity. This is going to look different from person to person.

Schedule time for active recovery with Build + Restore classes

Active recovery is a low-intensity workout that puts minimal stress on your body. You can do active recovery immediately following a tough workout to help return your body to homeostasis or on its own for more of an active rest day. Studies have shown that active recovery post-workout can speed up your recovery time. 

Our Build + Restore classes are designed with active recovery and strength building in mind. They’re perfect for a quick warm-up or cool-down routine to assist in the recovery process or on their own to help your body stay strong in between trainer classes or sparring sessions. 

Here are some great Build + Restore active recovery classes you can take with Liteboxer:

  • 10 Min Stretch and Meditation with Kris
  • 20 Minute Restorative Yoga with Kris
  • 5 Min Stretch with Lissa
  • 2 Song Stretch with Mary
  • 20 Min Power Yoga Hip-Hop

  • Build in rest days

    While regular exercise is an important part of staying healthy it’s also important to build in actual rest days where your body is doing exactly as it sounds: resting. 

    The American Council on Exercise (ACE) suggests building in a rest day every seven to 10 days if you engage in high-intensity exercise such as Liteboxer. This gives your body built-in break time to build and restore from the hard work you put it through in the ring. 

    Listen to your body

    So how do you know when to take a rest day, an active recovery day, or a high-intensity day? There is a lot of strategy and science you can use to answer this question, but the simple answer is: listen to your body. 

    Your body will send out signals when it’s feeling fatigued, sore, tired, or unmotivated. It can take a bit of practice to tune in to your body’s frequency. But once you learn how to read the signs, your body will tell you when you need a break and when you’re ready to go! 

    Get some sleep

    One of the most important methods of recovery is something you do every single day: sleeping! When you don’t get enough sleep this throws off your body’s hormone levels which can increase your stress, impact your energy, and limit your body’s ability to repair muscle tissue. Without sleep, your body is less effective at what it needs to do to recover. This could lead to injury or illness if you consistently don’t get enough of those Zzzs.

    Build + Restore With Liteboxer

    Take time away from the ring to focus on rest and recovery with our Liteboxer Build + Restore classes. Here are some class options you can find right in your Liteboxer app

    One or two-song warm-ups

    Our one or two-song warm-ups help prepare you for your upcoming Liteboxer workout. By increasing the blood flow to your muscles before you get in the ring, your body is far more prepared for what’s to come and you are less prone to injury. With a focus on mobility and strength (and maybe even some squats!) you’ll get a quick sweat in to set you up for your workout. 

    Stretch and Meditation

    Bring your heart rate down a notch with our stretch and meditation classes. Don’t worry if you’re new to meditation because our trainers guide you through it and create a welcoming space focused on breathing and centering on the present moment. Classes include a bit of moving meditation or yoga along with seated meditation, where you can take some time to come back to your breath and relax your mind.

    Restorative Yoga

    Restorative yoga targets the muscles you’ve exhausted in the ring by holding poses a little longer than an active yoga class so you can relax with each breath. As you relax and breathe into backbends, shoulder twists, and hip openers you not only take some time to cool down from your workout or a long day but you also help support your recovery and reduce your chances of injury. You’ll finish up feeling relaxed and ready to take on the rest of your day. 

    5 or 10 Min Stretch

    It’s important to keep your muscles strong and healthy, and part of that is increasing the range of motion in your joints with better flexibility. These 5 and 10-minute stretch classes help you come back to the ring with muscles ready for action. In each class, expect to target the muscle groups you use in the ring including your glutes, hamstrings, calves, quads, spine, shoulders, and hip flexors. 


    What are your favorite Build + Restore classes and activities? Let us know in the comments below! And make sure to check out all these classes and more in your Liteboxer app. Not sure where to get started? Check out our blog post on Which Liteboxer Workout Is Best for You?

     

    Sources:

  • https://www.canr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes
  • https://blog.nasm.org/the-science-of-recovery
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/
  • https://www.acefitness.org/education-and-resources/lifestyle/blog/7176/8-reasons-to-take-a-rest-day/
  • https://www.acefitness.org/certifiednewsarticle/2757/training-recovery-the-most-important-component-of-your-clients-exercise-programs/
  • https://www.hindawi.com/journals/ije/2015/591729/
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