{"id":341392,"date":"2021-10-26T13:46:23","date_gmt":"2021-10-26T11:46:23","guid":{"rendered":"https:\/\/www.daisho.be\/martial-arts-returning-to-training-and-competition-after-a-long-period-of-inactivity\/"},"modified":"2024-01-16T09:20:46","modified_gmt":"2024-01-16T08:20:46","slug":"martial-arts-returning-to-training-and-competition-after-a-long-period-of-inactivity","status":"publish","type":"post","link":"https:\/\/www.daisho.be\/en\/martial-arts-returning-to-training-and-competition-after-a-long-period-of-inactivity\/","title":{"rendered":"Martial arts: returning to training and competition after a long period of inactivity"},"content":{"rendered":"\n

For one reason or another, every martial artist needs to take a break from his or her sport. Whether to regain strength or to devote more time to other activities, this is a break that will undeniably be felt. This is particularly the case when returning to competition or training after a long period. Here are a few tips and tricks for a worry-free return to work.<\/p>\n\n

A complete medical check-up<\/h2>\n\n

Almost self-evidently, this phase will determine, above all, your ability to continue practicing your preferred martial art. It is usually sanctioned by a medical certificate<\/strong> or a certificate of fitness for sport<\/strong> summarizing your physical and mental condition. The latter may be required if you plan to resume club activities.<\/p>\n\n

In concrete terms, you have the option of consulting either a general practitioner or a sports doctor. He will examine your history, such as your sporting habits, your new lifestyle, etc. This is followed by a number of tests to check heart rate, blood pressure, cholesterol levels, muscle flexibility, etc.<\/p>\n\n

An evolutionary approach<\/h2>\n\n

The most important thing is to resume martial arts training<\/strong> gradually. To put it plainly, you’ll need to go back to the basics to get your brain working again, without rushing it. Rehearse katas<\/em> to optimize muscle recovery, but also to limit muscle soreness and contractures. Multiply your exercise sessions <\/strong>with warm-ups at the beginning and stretching at the end.<\/p>\n\n

Orienting your physical preparation<\/h2>\n\n

Adjusting your physical preparation involves making a transition from conventional exercises to more adapted ones. For martial arts with kimono, for example, you can perform specific exercises<\/strong> during your training sessions to achieve a grip identical to that on a kimono. A simple kimono jacket (judogi)<\/a> will do the trick.<\/p>\n\n

For martial arts requiring more flexibility, you could easily get back into shape with elastic bands<\/a>.<\/p>\n\n

Resuming a healthy diet<\/h2>\n\n

Once you have resumed training, you will also need to adjust your diet. As with any physical activity, this is an essential criterion before resuming martial arts competition<\/strong>. For strength training, you’ll need to eat a healthy diet, but you’ll also need to eat a high-protein diet. This means a balanced sports diet<\/a>.<\/p>\n\n

You also need to vary the foods you eat to balance your diet and obtain a variety of energy sources. Don’t forget to stay constantly hydrated to keep your body functioning normally during physical activity.<\/p>\n\n

\"Judo<\/a><\/figure>\n\n

Start gradually with sparring sessions<\/h2>\n\n

To acclimatize properly, the body conforms to certain physical constraints imposed on it during training sessions. However, when this routine is disrupted, he quickly becomes unaccustomed to it. So, whatever your martial art (karate, aikido, judo, jiu jitsu, kendo, iaido, muay thai, taekwondo…), the sparring phases will be virtually foreign to your body after a period of inactivity.<\/p>\n\n

When you’re ready to resume martial arts training<\/strong>, be aware that your sparring phases will certainly be more painful at first. More than when you practised regularly (with many sparrings at regular intervals)! We therefore recommend that you reduce the number of sparring phases<\/strong> during the first few weeks of your return to training. Reduce them, but also make them progressive.<\/p>\n\n

In addition, we advise you to equip yourself with as much combat sport protection<\/a> as possible to avoid hurting yourself from the outset.<\/p>\n\n

Listen to your body and be patient<\/h2>\n\n

This advice applies not only to your first training sessions, but also if you’re thinking of returning to martial arts competition<\/strong>. Keep this in mind at all times! In addition :<\/p>\n\n