|Boxing workouts can be
extremely physically demanding. All the effort expended through your
muscles can result in "over doing it" and to muscle
soreness after the workout. This soreness is a definite deterrent to
working out the next day and is often the reason most people stop
fitness routines; they do not like the pain associated with muscle
soreness. There are a few ways to reduce soreness following a
First, start any fitness regimen slowly; do not
try to do too much at one time, work into it over a few weeks.
Second, with every workout follow a simple three-step program every
time to reduce the possibility of muscle soreness. The program is as
1 - The Warm-Up - A good warm-up prevents
injury and can prevent muscle soreness. The warm up gets your blood
flowing, raises your body temperature and warms the muscles. You
want to warm up whatever primary muscle group you will be working
out. If you will be doing a heavy bag routine, take 5-10 minutes to
shadow box throwing light fast punches, loosening your shoulders,
elbows and back. If you will be getting in the ring, hit a treadmill
or elliptical to get the legs moving and then take 5 minutes to
shadow box. The purpose of the warm up is to get your body in the
perfect mood to work out; it is a great way to ease into the day's
routine- especially if you do not feel like it. Most times by the
end of the warm up, that feeling is gone and you are ready to go.
2 - The Stretch (Before Working Out) -
After doing the warm up, take 5 minutes to stretch the muscles you
are going to work out. For a punching bag routine, stretch your
triceps, biceps, shoulders and back. Stretches should be done is
brief series of three stretches, each stretch hold for a count of
10. Be careful not to bounce or overextend. Good flexibility can
improve your performance and will help prevent injury.
3 - The Cool Down Period - After a tough
workout, one can get chills after the session is done. The blood
leaving your muscles too rapidly causes this. Take 5 minutes to slow
down, slow your heart rate and help flush your muscles with blood.
This may mean slowing your pace from a run to a jog or brisk walk.
Alternatively, it might mean doing some shadow boxing after a heavy
bag workout. Carry a light jacket and sweat pants. Make sure you
bundle up or change into dry clothes after your workout. This will
eliminate the chills and improve recovery time.
If I want to push your training to the next high
level, try adding these tips to your workout routine.