The work you do in class is only half of the picture. Your body gets fitter and stronger in the days afterwards as it repairs and adapts to the training. Skip recovery and you'll often feel flat and less keen to come back. If you look after it, each class tends to feel a little better than the last.
This guide walks through recovery in the order it happens. It starts straight after class and finishes with how to plan your week.
Straight after class
Bring your heart rate down gradually
When the hard work ends, keep moving gently for a few minutes rather than stopping dead or sitting straight down. Walking around and some light stretching help your heart rate and breathing settle. Your Myzone colours will show you dropping back through the zones.
Drink some water
You'll lose fluid through sweat, especially in Burn and BBB. Expect to lose more as the weather warms up. Sip water after class and keep drinking over the next few hours. Plain water is fine for most people doing a typical group class.
Get your gear sorted
Air out your gloves as soon as you get home rather than leaving them zipped in your bag. Open them up and let them dry. Damp gloves get smelly fast, and they last longer when they dry properly between sessions. If you use hand wraps, wash them regularly.
That evening
Eat a proper meal
Food gives your body what it needs to repair. A meal with a source of protein plus some carbohydrates within a few hours of training is a good habit. Chicken or tofu with rice and vegetables is a simple example. Pasta with mince or lentils works just as well.
You don't need special supplements or shakes. Regular, balanced meals across the day matter more than any single post-workout snack. If you have specific dietary needs or medical conditions, an accredited practising dietitian can give personalised advice.
Look after your sleep
Sleep is when a lot of recovery happens. The Sleep Health Foundation says most adults need 7 to 9 hours a night to feel refreshed and function at their best. If you train at 6:00 am, that means being in bed at a reasonable hour the night before.
Keeping a regular bedtime helps, as does dimming screens before bed. A fan or lighter bedding can make a difference as nights get warmer heading into summer.
If you train in the evening and find it hard to switch off afterwards, give yourself some time to wind down before bed. A shower and a regular wind-down routine can help.
The next day
Expect some soreness
Muscle soreness a day or two after training is very common, especially after a new type of exercise or a harder session than usual. It's often called delayed onset muscle soreness, or DOMS. Boxing usually leaves it in your shoulders and upper back. Build and Burn sessions tend to hit your legs and glutes.
This kind of soreness usually eases by itself within a few days. It tends to get milder as your body gets used to the training.
Move gently
Light movement often helps soreness more than sitting still. A walk or an easy swim keeps blood flowing without adding much stress. Wollongong has plenty of good walking spots, and an easy walk is enough for a recovery day.
Know the difference between soreness and pain
Normal muscle soreness feels like a general ache or stiffness in the muscles you worked. It's usually on both sides of the body and feels better once you're warmed up.
Pain is different if it:
- is sharp or stabbing
- sits in a joint rather than a muscle
- comes with swelling or bruising
- gets worse with movement instead of better
- doesn't improve after a few days
Skip high-impact training if you notice any of these. Book in with your GP or physio to get it checked. Seek medical help straight away for severe muscle pain together with very dark urine, or for any chest pain.
Across your week
Plan rest days
Rest days are part of training. Most people do well with at least one or two full rest days each week, with lighter activity like walking on those days. Beginners usually need more rest between sessions than people who've trained for a while.
Mix your formats
Rotating between the four formats spreads the load across different muscles and systems. A hard Build session on your legs one day can be followed by skill-focused Box work the next. The Better Health Channel suggests resting each muscle group for at least 48 hours between hard strength sessions, which is easier to manage when you vary your classes.
Watch your effort zones
Your Myzone data can tell you a lot about recovery. Your heart rate might climb much higher than usual for the same work. You might also struggle to get out of the lower zones when you push. Both can be signs that you're run down. That's a good day to take the easier options or have a rest day instead.
Listen to the signs of overdoing it
Signs that you need more rest can include:
- feeling tired all the time
- sleeping badly
- losing interest in training
- getting sick more often
- noticing that your performance is dropping
Take a few lighter days if this sounds familiar. If the feeling doesn't lift, check in with your GP.
Common recovery mistakes
- Going hard every class. Mixing hard sessions with moderate ones lets you train more often without wearing yourself down.
- Skipping meals on training days. Training on very little food makes classes harder and recovery slower.
- Ignoring sleep. Poor sleep catches up with you quickly, especially if you train early.
- Training through sharp pain. Pushing through an injury can turn a small problem into a bigger one.
- Doing nothing at all on rest days. Gentle movement usually helps more than total rest.
Talk to your trainer
MPower's trainers offer modifications and challenges suited to each person. Tell them before class if you're sore or coming back from a niggle. They can help you adjust the session so you still get the benefit without overloading anything.
Keep turning up
Recovery done well is what lets you keep coming back week after week. Check the timetable to plan your sessions with rest days in between, and read about the four formats on the classes page. If you're new, MPower's 2 weeks free offer on the membership page includes unlimited classes for two weeks with a $0 joining fee. Free boxing gloves and a free Myzone heart rate monitor are part of it too.
