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Home / Fitness Tips / Slow training: Part 3 – What are the advantages of slower recovery training?

Slow training: Part 3 – What are the advantages of slower recovery training?

Slower movements, quick results

Throughout the year, trainers have developed workouts that are faster, more intense, and claim to give you better results. Although these are good workouts, most people’s bodies are not equipped for high-intensity workouts without the risk of injury or muscle failure.

Fast, powerful workouts can be challenging and create a good sweat, but it’s also important to strike a balance between intensity and recovery techniques. This allows the muscles to train for functionality and be strong in different ways.

Try slowing down and see how these results work for you.


We often tend to rush through things and not get the most out of the time we invest. In terms of fitness, what you do efficiently in this timeframe no matter how much time you spend working out, the whole difference.

Here are some of the top reasons why you should take part in a slow yoga practice that is built into recovery movements and benefits you:

Prevents possible injuries

Our muscles and joints need daily durability and sustainability to protect them. If you slow it down, you can find the balance between smoothly crossing your limits and staying within a safe limit.

Increased flexibility

Flexibility leads to more mobility. It is a win-win situation.

Improved concentration

Sometimes you learn and concentrate more when you slow down. The process allows your mind to calm down, to concentrate fully or to meditate.

Deepen your relationship with yourself

Your body is your temple, your mobile home. As you slow down, you may be able to think more clearly and listen to your inner voice to guide you.

To receive more openly

You can take note of the little things that open your mind, body and soul to get more.

Learn to appreciate yourself

We have a body that we need to take care of. Slower movements encourage appreciation of what your body can do.

Painless movement

Slow movements allow you to move comfortably and painlessly at your own pace.

Appreciate the progress

Instead of being disappointed that you haven̵

7;t mastered a challenging pose, celebrate your progress instead. If you slow it down, you can focus on mastering your skills and guessing the journey how far you have come.

Get exercise for life

The functionality of our body increases with age.

Increases your practice

Slower movements require control, precise movement, deep breathing and a lot of careful concentration. Therefore it is much more difficult to drive slowly!

Transfers skills into everyday life

If you slow down in your practice, you can slow down your breath and your mind will follow. Eventually you will begin to connect with your thoughts, ambitions and what you are aiming for. This process allows you to transform yourself into your daily life.


We all prefer how we like to sweat and move our bodies. The best combination is to incorporate different modalities to challenge your muscles and prevent them from adapting to the same movements.

Slower workouts challenge your muscles by igniting your slow twitch muscle fibers as they work hard to control movements and stabilize the joints. Your body will know that it will work hard if you start to tremble during the exercises. This is a sign that your neural system is adapting to the work that your body is doing.

A slower workout style may or may not be part of your current workout routine. If so, stay tuned and change it with other training styles. If you are new to this concept, try these three different workouts that I created for you in your total gym.


This blog series explores different exercise styles by slowing down your exercise to maximize your results. The workouts focus on three different training styles:

Part 1: Pilates
Part 2: Slow Power
Part 3: Yoga / stretching / relaxation

These slower workouts are challenging and can be incorporated into any routine. Look at everyone!

Slow down the recovery workout

Yoga / Stretch || Slow & recovery


Perform the following yoga-based recovery poses slowly and in a controlled, flowing sequence. The exercises listed consist of two parts. (a.) a dynamic stretch followed by (b.) a static stretch.

• Do each dynamic stretch (a.) Slowly for 5-10 repetitions.
• Hold each static stretch (b.) For 3 even breaths before leaving the pose.
• Repeat steps 1-3 depending on the timing.
• Use these movements as a guide to combine them with other routes.

Equipment: middle level, cable
GB = gliding board

1.Cat / cow, down dog peddling
(a.) cat / cow
• Stand in front of the tower in a four-legged position
• With your breath, round your back into a cat and then into a cow
• Perform this movement 3 times and then move in (b.)

(b.) Down Dog Peddling
• Push your hips up and back into a downward facing dog
• Arms and legs are straight and the toes are at the bottom of the GB
• Change peddling by dropping one heel to stretch the calf while bending the other leg.
• Have the same weight in your arms and legs

Repeat the entire sequence (a.) & (B.)

2. Bridge, hug your knees, happy baby
(a.) Bridge, hug knees
• Supine position away from the tower
• Bring the spine into a bridge position (straight line from the shoulders to the knees)
• Hold your hands under the spine if flexibility allows
• Articulate the spine in reverse to come down

(b.) Hug your knees
• Hug your knees in your chest to reveal your lower back and hips
• Put each knee in the elbow folds and reach for the opposite arms

(c.) Happy baby
• Take the soles of your feet in each hand and lift your legs up to the ceiling
• Gently pull your feet down or rock them back and forth to feel the stretch

Repeat the entire sequence (a.) (B.) & (C.)

3. Runners lungs, quad stretch
(a.) Runner’s lungs
• Stand up to the tower and take a deep lunge
• The front leg is bent 90 degrees and the rear leg is placed directly on the GB
• Both hands are in the bent knee at the top of the GB or in the forearms if you are more flexible
• Roll from side to side to feel the stretch

(b.) Quad stretch
• Bend your back leg and grab your foot, ankle or shin with the same arm
• Gently pull the heel towards the buttocks or rock it back and forth to feel the stretch

Repeat the entire sequence (a.) & (B.) on the other side

4. 1/2 kneeling side stretch, inner thigh bend
(a.) 1/2 kneeling side stretch
• Take a half-kneeling position to one side, one leg straight and the opposite arm extended to balance
• Reach the ‘free’ arm above you in a circular motion
• You can also add other required movements (such as turning your head, circling your wrists, etc.).
• Then go to (b.)

(b.) Inner thigh bend
• Transition by slowly sweeping the body to get to the straight leg
• Push your hips back and feel the stretch where your body needs them

Repeat the entire sequence (a.) & (B.) a few times and then switch sides.

Watch this slow flow video to see how these recovery exercises are done with control in your total gym.

Slow it down, breathe, and listen.

Combine these slower training sessions with other training modalities to make your training program more varied and achieve incredible results.


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