Rest & Recovery – How Much & When?

Rest & Recovery – How Much & When?

Over Training Is Nearly As Bad As Not Training

R&R (Rest & Recovery) is often overlooked by athletes, however it is an essential element of any training program. We as athletes find ourselves engaging in a specific customized program, and from there become fully invested in it, leading to the possibility of over-doing it and potentially going backwards and not forward.

It is common sense when you really start to think about it, do you really think that our bodies can continuously push themselves to their limits over and over again? The answer if you’re wondering is no, eventually it’ll break no matter how tough you think you are.

Customers in the Swedish Sauana at Unit 27 Gym in Phuket, Thailand

There is more than one way to relax on a rest day!

Every evening we need to go to sleep, this provides our bodies with the time to recover and get ready for the next day ahead. Although during the period in which we slumber we do recover, that doesn’t necessarily mean we receive all the recovery we need.

Your muscles that have been specifically targeted during your workouts need further time to repair themselves, this repair time can follow a specific weights program, a heavy intensive cardio session or as simple as introducing new exercises into your program. In reality the days in which we rest, and allow our bodies to recover are the ones in which our muscles grow and become more efficient.

When taking a rest day, a lot of coaches including myself won’t necessarily program an individual to sit at home, watch movies and do nothing all day. We actually encourage our athletes to get out and take part in some form of recreational activity, not applying too much pressure to the athlete, but to get the body moving, the blood pumping and feel good about themselves because it is not all about grueling workouts and training.

Here are some recommended recreational activities for you guys to possible tuck into during your rest days:

Stretch/Foam Roll: Take some time out, calm your stresses and stretch/foam roll out those tight hips, shoulders, or whatever maybe niggling at you.

Take a Hike: Put those walkers on and take a long walk, put a pair of headphones in, or bring someone with you. Preferably get out into the outdoors, and by doing so let your head clear and be ready for the next day of training to come.

Swimming: Due to the weightlessness of swimming, your body doesn’t undergo any pressure on its joints however will recruit the muscle fibres.

Yoga: Extra mobility work can never be looked down on, and it can certainly be done during an active recovery day. Each joint is stretched, and applied stress, but only through a safe means of motion.

Core & Flexibility session at Unit 27 Gym in Phuket Thailand

Core & flexibility classes can make for great recovery sessions

Cycling: Once more an opportunity for the athlete to engage in a less weight bearing, and joint pressured activity, but concurrently carrying out a great aerobic activity.

Obviously, if you feel it necessary, then potentially stay at home and chill, but active recovery can be a great way for you to get outside, clear your head, even spend time with those loved ones and prepare yourself for the days to come.

Remember rest days are just as important as training days when you are pushing it to the limits, look after yourselves and be safe in your training with a good recovery plan!

Hi there, was this page helpful?
(No Ratings Yet)
Loading...

Posted in Training Tips on .

Pricing & Packages

We have always worked very hard to keep our pricing system here at Unit 27 simple & inexpensive. If you want to do a single class or session, that is no problem, drop in anytime! But if you are interested in a more serious training program while you're in Phuket, Thailand, then check out our packages for fitness training, strength & conditioning, weight loss & body transformation goals, intelligently packaged all under the one plan.

If you haven't visited us at Unit 27 yet, then come and try us out. If you tell us at the end of your first visit that it was not at the standard you expected from a dedicated Strength & Conditioning gym here in Phuket, then we'll give you a full refund on the spot, no questions asked !!!! So, all you have to do is commit to a session, then be prepared to sweat a little!

View pricing

Unit-27 Online Coaching Academy

Unit-27 6 Week Santa Shred

We at Unit-27 have come to the reality that we won't be seeing many of you by the end of the year, but we are ok with that, because we believe it's time now to offer you the next best thing, by bringing Unit-27 TO YOU! We are launching a 6 week online coaching programme that boasts all the utensils in which you wish you could have on a fitness app such as the below: To ensure that we can provide you guys with the best service possible we are only accepting 10 Troopers on initially for the Six Week Santa Shred! The Academy was born out of a desire to get online coaching in the pockets of everyone who needs it and in true Unit-27 [...]

Read The Story
Unit-27, Phuket, Thailand

Blood Pressure, Stress & Maximal Results

The pressure of circulating blood on the walls of blood vessels. Most of this pressure is done by the heart pumping blood through the circulatory system. It’s expressed in terms of the systolic pressure, maximum during one heartbeat over diastolic pressure, minimum in between 2 heart beats. It is measures in millimetres of mercury (mmHg) above the surrounding atmospheric pressure. One of the easiest things that I like to use that really shows an insight into someone’s health health is blood pressure. Research shows that 68% of all mortality risk, occurs with a systolic blood pressure between 120 on 140 (Altern, 2002). Now if yo [...]

Read The Story
FOT Transformation Photo

Unit-27 Academy 4 Week Challenge!

We’d like to say a special thank you to the 300+ of you who took part in our 'Foundations Of a Transformation' online program last month. It was a huge success with some drastic results, massive lifestyle changes and an amazing community built along the way. We know that your time at Unit-27 is special but unfortunately represents a small % of your year. Our vision is to impact your health and fitness positively before and after you’ve left the Unit so keep your eyes peeled for more exciting announcements from us on how we’ll be doing just that. We look forward to welcoming Danielle with us in August for the Trooper on Tour, [...]

Read The Story