At Hammer’s Gym we treat recovery as seriously as training, because it is between sessions that muscle repairs, strength grows and injuries are avoided. Whether you are lifting heavy, sparring or grinding through conditioning, your body needs time and the right tools to bounce back. These five recovery hacks are the ones our trainers recommend most, and every one of them is available right here in Nunawading.
1. Infrared sauna: ease soreness and unwind
Heat therapy is one of the most effective ways to accelerate recovery, and the infrared sauna makes it comfortable. Rather than heating the air like a traditional sauna, infrared panels warm your body directly at a lower cabin temperature. That increases blood flow to worked muscles, eases soreness, relaxes tight tissue and promotes deep relaxation, which improves sleep, the most powerful recovery tool of all. Twenty minutes after a session is ideal. Read our full infrared sauna guide.
2. Cold plunge: reduce inflammation
Cold water immersion has been used by professional athletes for decades to reduce swelling and soreness after hard sessions. The cold constricts blood vessels and dampens inflammation; as you warm back up, fresh, oxygen-rich blood floods the muscles. Two to three minutes is plenty, and alternating with the sauna (contrast therapy) is a favourite among our fighters. Our cold plunge gets down to a bracing three degrees. See cold plunges for performance and recovery. One note: if your main goal is muscle growth, save the plunge for a few hours after lifting rather than immediately afterwards.
3. Massage chairs: release tension
Sometimes your body just needs to switch off. Our massage chairs target specific areas of tension, release tight muscles and promote blood flow. Ten minutes after a heavy leg day or a long day at a desk is a convenient way to loosen up, improve flexibility and speed recovery, and it is included in your visit.
4. In-house osteopath: expert, hands-on care
Recovery is not only rest; sometimes it means professional treatment. Our in-house osteopath, Thomas Tang, works with everything from joint pain and post-training stiffness to posture and mobility restrictions. Osteopathy focuses on the musculoskeletal system, and hands-on treatment can release tension, restore movement and address the niggles that quietly limit your training. Booking a session before a small problem becomes a big one is one of the smartest investments a regular trainer can make.
5. Nutrition and hydration: fuel the repair
Saunas and massage chairs help the body recover, but it still needs raw materials. Aim for 1.6 to 2 grams of protein per kilogram of body weight per day to rebuild muscle fibres, include carbohydrates around training to refill energy stores, and drink enough water to prevent cramps and support nutrient delivery. A protein-rich meal within a couple of hours of training makes a measurable difference to next-day soreness. Our protein guide and recovery foods article cover the details, and reception stocks healthy snacks, shakes and ready meals for the drive home.
The free recovery hacks
None of the above replaces the fundamentals. Sleep seven to nine hours, schedule at least one full rest day a week, walk on your off days, and spend ten minutes on mobility work after training. Read why you need rest days and try our two-week mobility routine.
Recover like a pro at Hammer’s Gym
Whether you are soaking in the infrared sauna, resetting in the cold plunge, relaxing in a massage chair or getting treatment from our osteopath, everything you need to recover faster and train harder is under one roof at Hammer’s Gym in Nunawading. Build these hacks into your weekly training plan and you will bounce back quicker and feel better between sessions. Claim a free one-day trial and see the recovery zone for yourself. We are minutes from Mitcham, Blackburn, Box Hill and Doncaster.