Returning to Martial Arts After a Long Absence: A Comprehensive Guide

Coming back to martial arts after a long break can be both exciting and challenging. Whether you've been away for two weeks or twenty years, building a structured training routine is key to staying safe and achieving your goals.

Guidance for a Successful Return

One recommended approach is to train in martial arts five days a week from Monday to Friday, dedicating 2 hours of each day to martial arts and an additional 2 hours to workouts such as simple calisthenics, swimming, running, and skipping rope for cardio and body conditioning. The weekend should be reserved for recovery, with light activities like Pilates, yoga, or skipping rope, and relaxation.

Factors to Consider

The suitability of this routine depends heavily on your current fitness level and flexibility, as well as the specific martial art you practice. Consulting with a doctor and your coach can provide valuable insights.

Additionally, consider that you may not be as fit or flexible as you were twenty years ago. It's crucial to take it easy until your body adjusts. Avoid overexertion and avoid attempting moves that require greater flexibility than you currently possess.

Gradual Reintegration

For those who have been inactive and need to ease back into the routine, starting with light sessions is advisable. Begin with a 5-minute warm-up and a 3-minute stretch on 3 days a week. From the 4th day, increase to a 10-minute warm-up and stretch. Incorporate forms or combos based on your martial arts background for a week, then transition to a full 2-hour session with increased intensity over the next 2 to 3 weeks. This gradual approach helps in reconditioning your body and mind.

Legal and Practical Considerations

Due to legal restrictions in many countries, defense personnel often rely on hand-to-hand combat techniques rather than carrying combat gear. Be happy and stay true to yourself as you embark on this journey.

Customizing Your Workout Routine

If you have a regular workout schedule, it's advisable to integrate half of those sessions into martial arts practices, varying the duration from one to two hours depending on the rest time between sessions. Additionally, add at least 30 minutes of cardio training on 3 to 4 days a week to boost your overall fitness.

Rehabilitation Tips

When returning to martial arts, it's essential to ease into the routine, especially if you haven't been physically active recently. Your body retains muscle memory, but sudden stress can be challenging. Start with a 50-60% intensity for the first two weeks, then gradually increase to 75-80% by the fourth week. This approach reduces the risk of injuries such as strains, pulls, or tears. Proper recovery is also crucial, especially with age or after a long absence. Adequate hydration, balanced nutrition, and proper warm-ups and cool-down stretches are essential. These practices help your body recover more quickly and prepare for subsequent workouts.

By following these guidelines, you can safely and effectively reintegrate into martial arts, enjoying both the physical and mental benefits of the practice.