“If you want to train hard, you best learn to recover hard” – Krix Luther
Believe it or not, training can increase the amount of stress in your life, and stress accumulates over time.
I work closely with many Thai boxing gyms in Phuket and I get asked a lot about overtraining. These guys punish their bodies for six to eight hours day, 6 days a week. That is a ton of stress on the body. How is it that some people are able to push themselves to the breaking point, and yet never break, while others burn out after only a short time?
The best way to explain this is to use the “Stress Bucket” analogy.
All types of stress – emotional, physical, social, economical and more – build up in our stress bucket. If we cannot release the stress, it will overflow, and we will, in time, break down. This breakdown can lead to sickness, depression, decreased libido and increased susceptibility to injury.
The guys that train all day and put extreme stress on their bodies have most likely mastered strategies to keep the stress bucket levels at a minimum, despite the daily overtraining, which is why they rarely hit a breaking point.
Let me paint a picture for you of the opposite scenario, of someone who may be very close to “overflowing”.
He wakes up early in the morning after going to bed late (stress), late for work and stuck in traffic (Stress) arrives at the job that he hates (stress) where he happens to work with a a$$hole boss (stress). He hits the gym (stress on the body) after a long day at work and grabs some fast food on the way home (stress on the digestive system). Once he gets home, he encounters his nagging girlfriend (Emotionalstress), so he grabs a beer from the fridge to wind down from a tough day. Finally, he gets to bed late (stress), only to wake up early the next day and repeat the same cycle yet again.
Wait, a simple work out at the gym causes stress too, even if you don’t overtrain? Isn’t working out supposed to relieve stress?
Yes, and yes again, but if your body is already overwhelmed by external stressors, training can have the opposite effect and can even add more stress to your life.
You cannot control all the outside stressors, but one way you can keep your stress bucket from overflowing is to take time every day to release stress.
The most important thing to do is to listen to your body, rest and recover. Take some time for yourself, eat healthy food, stay hydrated, rest tired muscles and try – to the best of your ability – to avoid external stressors during the day.
There are many other ways to go about relieving tension and stress in your body. I will list three that are easily accessible here in Phuket.
You can stretch anywhere. Stretching after a workout helps relax the muscles, which increases blood flow and facilitates recovery. You can try joining a Yoga class in Phuket to help destress your day.
An easy way to achieve myofascial release – essentially, the relaxation of stiff muscles – is to get a massage. This is an extremely convenient venture for us islanders, as a good Thai massage is only 300 baht and hardly ever more than two kilometres away.
Myofascial release helps blood flow to the muscles and can lower heart rate, blood pressure and levels of cortisol – which is a stress hormone.
Being relaxed will help your body enter a parasympathetic state, the state of building up and repairing, called anabolic state. You will also find that lowering stress levels will aid in preventing burn out – also known as adrenal fatigue – which enables you to train harder for longer. If you don’t fancy a massage then grab a Foam Roller and do it yourself, there are many benefits to using a Foam Roller and can be a cheaper option.
One of my favourite methods of recovery, and accessible in Phuket, is a good ice bath. A few local establishments that have saunas also have ice baths, and I highly recommend you start taking advantage of them.
Ice cold water will force your blood vessels to constrict. Conversely, heat makes your blood vessels dilate. One theory is that the alternation between constriction and dilation in blood vessels helps eliminate waste and toxins, such as lactic acid, which builds up during a hard workout.
If you can keep your stress bucket levels under control, you will be able to push your body to the limit – in a good way – and avoid sickness and injury as well. You will also generate greater and faster results when it comes to sculpting your body.
Keep your stress levels under control if you want to train harder for longer and get maximum results from your workouts. If you are feeling a quite stressed then maybe swap your workout for Yin Yoga Session,morning walks along the beach or try Meditating, there are a lot of Physical Benefits of Meditation. The stress bucket analogy is not an excuse to skip training and go home and eat ice cream. Do something each day that benefits your health and wellbeing but just be smart and more balanced about it.
Krix Luther has been Personal Trainer in Phuket for more than 10 years, specializing in strength and conditioning, fat loss and TRX Training. For more information about Krix and his services, visit KrixLuther.comKeep in contact with The Thaiger by following our Facebook page.
Phuket’s Soi Dog Foundation: State of Emergency affecting homeless dogs and cats
During these troubled times, Soi Dog Foundation in Phuket has changed a few policies. Community Relations Manager Sakdapol Thongjan issued a special notice saying… in light of the escalation in Covid-19 cases worldwide, and to support the community efforts to stem the spread within Thailand, with immediate effect Soi Dog Foundation has decided to close the sanctuary to visitors and volunteers indefinitely.
“Soi Dog Foundation hope that normal service can be resumed as soon as possible and apologize for any inconvenience this closure may cause. The sanctuary and hospitals continue, the same as any other day, to care for the dogs and cats, in runs and in treatment.The community rescue and outreach programs provided for those in need will also carry on. “
This current national crisis not only affects humans but inadvertently affects our four-legged friends. Many homeless dogs and cats typically tended to by loving volunteers are now unable to continue their regular feeding schedules. As a result, Soi Dog Foundation is asking each of us to help where we can.
Without the regular feeding cycles in a consistent location, these homeless dogs and cats may suffer.
Thongjan reminds us there are feeders in areas across the island usually, but at the moment they might find it too difficult to get to those areas. The animals they care for are often fed at the same time and at the same location. Any changes to this routine can change their behaviour too, forcing them to relocate to survive which can cause new problems.”
This sudden inconsistency could lead them to explore new territory in search of nourishment and this is where we come in. While observing the national curfew and social distancing and unable to travel as freely, we can still enact small steps to help.
For example, place a fresh bowl of water and some food outside to help feed a would be hungry homeless dog or cat. Be sure to change the water daily so as to not encourage mosquito breeding. Monitor the behaviors and health of the dogs and cats and report any life threating injuries to Soi Dog.
Be sure to observe caution if you want to pat any animal, especially an animal in distress, and be sure to wash your hands as a basic sanitary habit.
• Soi Dog Foundation is located at 167/9 Moo 4, Soi Mai Khao 10, Mai Khao, Thalang, 83110.
• Shelter hours are Monday-Friday 8 am-5pm (but not at the moment).
• To report a sick or injured street dog or cat during these hours, email email@example.com or call 076 681 029. However, if you see an animal outside of shelter hours whose life you believe is in danger unless it receives immediate, emergency treatment, call the emergency hotline on 098 927 9698.
SOURCE: Soi Dog FoundationKeep in contact with The Thaiger by following our Facebook page.
Phuket reports 12 new coronavirus cases, all from Patong
The southern island province of Phuket confirmed 12 new cases of the Covid-19 coronavirus today (Thursday), bringing the total on the island to 87. All appear to have originated in the island’s Patong area, most from the Bangla Road red light district.
The town of Patong was placed on unofficial curfew yesterday as its governor issued a public decree urging residents to stay in their home at all costs, and promising delivery of necessities to those in need to keep them from venturing out.
The details of the new cases are…
Case 76: A 28 year old Thai woman, a restaurant owner in Patong. she has a history of contact with foreigners and visiting Bangla Road. She fell sick on March 20, 1 contact is considered at risk and is being sought by authorities.
Case 77: A Swedish woman, aged 52, a tourist who came to Thailand with her husband on March 13. She has history of visiting Bangla road, although she stayed a hotel in Karon. She became sick on March 21, 2 contacts are at high risk.
Case 78: A 26 year old Thai woman, a waitress in Patong who had close contact with foreigners and visited Bangla Road. She got sick on March 21, 2 contacts are at high risk.
Case 79: A 37 Russian woman, a tourist in Patong for more than a month. She has an alleged history of partying in Bangla Road and had contact with case 49, a Ukranian man. She became sick on March 20 and 1 other person is at high risk.
Case 80: A 30 year old woman from Kazakhstan, also a tourist in Patong for more than a month, who also had contact with case 49. 1 person is considered at high risk.
Case 81: A 48 year old Thai woman, masseuse in Patong at the same massage shop as cases 32 and 62. She fell sick on March 22 and 6 people are believed to be at high risk
Case 82: A 39 year old Thai man, a worker in a phone shop in a Patong mall. He has a history of close contact with foreigners and visited Bangla Road. He got sick on March 22, 7 people are at high risk.
Case 83: A 37 year old Thai woman, worked in the same Italian restaurant, as cases 59 and 60. High risk contacts total 15
Case 84: A 36 year old Thai man, a chef in Italian restaurant, who became sick on March 30. 12 people are at high risk.
Case 85: A 51 year old Thai woman, a waitress in same restaurant. She fell sick March 25, 13 people are thought to be at high risk.
Case 86: A 30 year old Thai man, a chef in same Italian restaurant, who got sick on Tuesday. Contacts at high risk number 13 people.
Case 87: A 32 year old Thai woman, a tour guide who had contact with a group of friends in Bangla Road. She got sick on sick on March 24, 5 people are at high risk.
SOURCE: Ministry of Public HealthKeep in contact with The Thaiger by following our Facebook page.
Bangkok Airways cancels all domestic flights from April 7
Bangkok Airways has announced today that they will cancel all it domestic flights from April 7 – 30. The company’s vice president, Tresarum Sitakalin says the flights that are being cancelled are…
- Bangkok – Chiang Mai
- Bangkok – Phuket
- Bangkok – Trat
- Bangkok – Sukhothai
- Bangkok – Samui
- Samui – Phuket
“The company had previously decreased flight frequencies on these routes and also using some of their smaller ATR aircraft instead of their Airbus 320 aircraft.”
“From April 7 onwards until April 30, we will cancel all flights.”
Requesting for a refund can be done at www.bangkokair.com/refund or contact their ticketing offices at +662 270 6699 or Bangkok Airways Call Centre on 1771 . For passengers who purchased their tickets through travel agencies, please contact their travel agency directly.
SOURCE: The Nation
Keep in contact with The Thaiger by following our Facebook page.
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