recovery after hard training: Recovery is a very important part of the training even at the beginner stage. In the early stages of the training, it is important for athletes to recover from sleep, relaxation and active rest rather than using special tools or methods. When athletes can maximize their recovery effort, it helps athletes to have adequate preparation to perform future tasks and achieve success. recovery tools for boxers: SLEEP Sleep is the best recovery tool for any athlete and it expedites the recovery process better than any other recovery tools. 8 - 10 hours ofsleep is adequate for boxers. ACTIVE REST Active rest such as swimming, walking, table tennis, bicycle ride performed in very low intensity etc. could help athletes to recover physically and psychologically. RELAXATION Music, television and using any media sources while physically resting can help relaxation, lower psychological tension and create a positive attitude MASSAGE Massage manipulates the body with pressure to relax muscles in the body. It can be applied to whole body or sore areas. Massage can be applied by others or oneself. There is limitation to the muscle groups that can be massaged, if the athlete massages himself or herself. Massage can be applied before a bout as a part of warm-up and after a bout to accelerate the recovery process. Massage can be applied in the same way before and after warm-up. Properly performed massage can speed up the recovery process by approximately 30%. SAUNA Sauna is a small room or place with temperature at 60°C to 100°C. Sitting in a sauna can induce relaxation of muscles, increase blood flows and release of the waste toxic through the skin with sweat. Even though a sauna is a good tool for relaxation, it can be a harmful. Extended stays in a sauna can cause dehydration and heat stroke. The best way to use sauna is not to stay in for a longperiod of time, 15-20 minutes at a time is ideal and to regularly sip water or sports drinks while staying in the sauna ICE PACKS Application of ice packs will keep boxers alert and fresh and help recover from any sore muscles. Advantage of ice pack is that it can be used during the competition bouts and sparring. Applying to the back of the neck between rounds would benefit the boxer in recovery
Posted on: Tue, 27 Aug 2013 06:33:47 +0000
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