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Four Ways to Recover Faster to Keep on Training

Updated: Apr 22, 2019

coach kirstie gannaway leading a fama fitness class in singapore through a post workout stretching routine

Training martial arts can be strenuous to the body, After all, it is an amazing workout that helps everyone lose weight, get stronger, increase their flexibility and be more mobile. However, going to the academy every day can take its toll on anyone. In order to keep training, it is important to recover accordingly. Here are five ways to recover faster to keep on training.

Roll It Out

coach and fighter kirstie gannaway foam rolling for a fama fitness class during a fama fitness class in singapore

Foam rolling reduces inflammation, scar tissue and joint stress. By using a foam roller, anyone can do a self-myofascial release or self-massage. Myofascial release loosens muscles and increases blood flow. Foam rolling improves range of motion of properly stretched and lubricated muscles. Foam rolling also helps to improve flexibility and regular foam rolling before and after a Muay Thai session or Brazilian Jiu-Jitsu (BJJ) will help prepare major muscle groups for a hard workout and also help with post-workout muscle recovery.

Stay Hydrated

a fama fitness in singapore class doing heavy bags flips

Muscles in the human body are made of 75 percent water. Hence, water plays a significant role in the process of recovery - from helping digest vital nutrients to repairing muscles damaged during exercise. Doing a FaMA Fit class, BJJ or Muay Thai causes muscles to become stronger by first breaking them down and then rebuilding them using muscle protein synthesis. This requires muscles to be hydrated. By drinking a lot of water before, during and after a workout e protein synthesis that rebuilds muscles will be slowed and subsequently will delay your recovery from the workout.

Sleep In, Sleep Well

a fama fitness class in singapore doing mountain climbers on medicine balls

As important as physical conditioning and good nutrition is for recovery, so is sleep. A recent study concluded that injury rates in athletes increased in games that followed a night of sleep fewer than six hours. By not getting enough sleep, those who practice Muay Thai or BJJ risk getting hurt as they are not recovering properly. This is because the central nervous system has not fully recovered and one way to do it is to sleep in. The central nervous system is responsible for triggering muscle contractions, reaction time, and response to pain. Rest the nervous system by getting good sleep and be fresh to train the next day.

Stretch It Out

coach kirstie gannaway leading a fama fitness class in singapore through a post workout stretching routine

coach kirstie gannaway leading a fama fitness class in singapore through a post workout stretching routine

This goes without saying but stretching before and after a workout helps the body recover faster. Stretching long has been commonplace in the training programs of recreational and competitive athletes. Post workout stretching decreases muscle soreness, increases flexibility and local blood flow, and decrease neural excitability. This can be useful for recovery following exercise. Stretching also calms the body down after a hard sparring session.

Recovery is as important as a workout. Be sure to recover properly after a workout. If unsure, feel free to ask Coach Kirstie or Coach Jerel for advice.


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FaMA - Fitness and Martial Arts Established in 2016, FaMA is a world-class martial arts training facility located in the heart of the Central Business District in Singapore. Walking distance from the Clarke Quay MRT station, FaMA’s main goal is to help people improve their lives through martial arts regardless of age or athletic capability. Each program is led by experts in their respective fields. Whether it is weight loss, a fun workout, camaraderie, competition training, or just to break a sweat, FaMA has something for everyone.

Muay Thai

Muay Thai, or The Art of Eight Limbs, is a martial art developed in Thailand thousands of years ago to help the Kingdom protect itself against invaders. Using the human body as a weapon, Muay Thai practitioners are well-versed in punching, elbowing, kicking, kneeing, and clinching with their opponents. What was once only used for self-defence and protection of the Kingdom, Muay Thai has grown to become one of the most popular sports not only in Thailand but in the world. Muay Thai is known to provide a complete total-body workout that will help build lean muscle, core strength, and help with weight loss. At FaMA, Muay Thai classes are taught daily by Tanaphong Khunhankaew, or better known as Kru Ping, and Kru Jerel Louie.

Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu, or BJJ as it is commonly known around the world, is a self-defence martial art that enables a smaller, weaker person to protect themselves against a much larger attacker using leverage and pressure. Formed from Kodokan Judo in Japan, Jiu Jitsu found its way to Brazil in the 1910s through Mitsuyo Maeda, a Japanese judoka and no-holds-barred prize fighter. During his time in Brazil, Maeda accepted a young Carlos Gracie as his student. Carlos would later pass on his knowledge to his brothers, most notably Helio Gracie - the father of modern Brazilian Jiujitsu. The Gracie family would go on to spread BJJ through The Gracie Challenge and eventually the creation of Ultimate Fighting Championship (UFC). Today, BJJ has grown to be more than just an effective unarmed fighting system. It helps young children deal with bullies and adults live a healthy lifestyle. BJJ classes are offered daily at FaMA under the tutelage of Black Belts Zoro Moreira, Robyn Goudy and Thiago Gaspary.

FaMA Fit

An all-in-one fitness class suitable for everyone, FaMA Fit incorporates moves from Brazilian Jiu-Jitsu, Muay Thai, Boxing and Kickboxing together with functional training to help develop flexibility, mobility, strength, balance, and stamina. For beginners who are just starting out, the FaMA Fit Fundamentals class is an entry-level program that will work the entire body. FaMA Fit and FaMA Fit Fundamentals classes are run by professional athlete Coach Kirstie Gannaway.

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