Category: Fitness & Well Being

There are a number of things that I do to promote healing and recovery after workouts, including proper diet, proper sleep (when life and my body allow it), heat and/or cold as required, meditation and stretching. But one of the more relaxing things I enjoy doing is taking a hot bath with Epsom salts. Even if you’ve never used Epsom salts, you’ve no doubt walked past them numerous times at your local retailer’s or pharmacy. They come in either a sealed plastic bag or a pourable plastic tub.

If you’ve never used it, you may be asking what the hell Epsom salt is? Well, in simplest terms, it’s a white crystalline powder that composed primarily of magnesium and sulphate, hence the “salt” aspect. Apparently, the term “Epsom” is the place where it’s mined. But the idea is to pour a couple of cups of this stuff into a hot bath and it will dilute and break down into the individual magnesium and sulphate, which can then be absorbed into the body during your soak to reap the benefits of these two mineral salts for a variety of reasons.

Every article I’ve read and every source I’ve looked into claims that there’s no definitive evidence that there’s a benefit to soaking in an Epsom salt bath, but many people swear by it. I should know; I’m one of them. With our upstairs shower not functioning properly at the moment, the whole family is limited to baths. And I do find a soak with some Epsom salts to help with a faster recovery and better relaxation. You can get the salts as is, or you can get them scented with a variety of different things like lavender, mint and many more.

As with everything in life, there’s some good and some bad to using Epsom salts. Considering the profound lack of clear scientific evidence that proves it, most people would be inclined to believe there’s no point in using it and one would be just as well to simply soak in a hot bath. But it simply wouldn’t be me, if I didn’t present both pros and cons. So here are some of the benefits of using Epsom salts in your bath.

Soaking in a bath with it is supposed to help reduce inflammation, soreness and aches from working out as well as help with skin health. It’s also good for foot health, with many people using it to treat ingrown toenails. No need to tell you that this is an important concern for people with Diabetes. But overall, it can be used to relieve soreness and stiffness of varying types, as well as being used as a mild laxative if taken orally. Magnesium is also said to help produce melatonin, which can help you get a better night’s rest. Last but not least, it can help to reduce stress. Granted, a saltless bath can do that as well.

The down side is obviously the lack of definitive evidence on the supposed benefits. But in all honesty, a hot bath will help ease sore muscles and reduce stress anyway. And there’s very little downside or danger to using Epsom salts in every bath you take. That being said, if you take Epsom salts orally for whatever reason, there’s a plethora of different ways you can harm yourself with them. Just be sure to check with your medical professional if you’re going to attempt it. But taking a bath with it is safe enough. Most packages will have clear instructions on how much to add and such.

I genuinely enjoy baths with Epsom salts. It’s a great way to relax and unwind when the stressors of life are getting you down. And it can definitely help speed up recovery. But it’s one of those things that you basically have to try out for yourself in order to make an informed decision. All in, Epsom salts are pretty cheap. In fact, they’re less expensive than bubble bath and to be honest, there are more benefits. Give it a try, next time you need to relax. ☯

One’s health and fitness depends on a number of different factors. Age, weight, body type, current level of fitness, medical conditions and how big of a wuss you are, all contribute to how much you can push yourself and how often you can work out. Okay, maybe that last one is a bit of a subjective opinion. But what you do and how often you do it will depend on these things and more. And at some point, no matter your level of fitness, you’ll need some time to recover.

Let’s start by examining the simple concept being effective fitness. When you work out, you tax and exert your muscles causing damage to them. Then, provided you consume an adequate diet of foods, your body will repair the muscle tissue, making it bigger and stronger than what it previously was in order to accommodate the exertion you previously put it through. This is what pop culture refers to as getting “gains.” It’s also how you’re able to push longer with more weight when you do strength training.

Although cardio is meant to provide something slightly different than strength training, most of the same factors are present. Otherwise, how can you grow, progress and run for longer distances (or walk, cycle and/or elliptical). But have you ever tried using a broken tool? You may still accomplish your goal, but it will likely be more difficult. And the end result may not be exactly what you were trying to achieve. This is why repairing a broken tool before reusing it (No, you’re a broken tool! I know you said it…) is important. Ans it’s also where getting proper rest and allowing your body to recover comes in.

An exact answer is a little difficult to gauge. After all, if you rarely work out then foolishly participate in a Marine Corps workout with your fitness-obsessed, psycho friend (wink, wink!) you’ll likely need recover immediately the next day and possibly even the day of. If you consistently work out and have a good fitness base, you may be fine with taking a day to recover every few days, or once to twice a week. But even your level of fitness is only one of the factors to be considered in terms of recovery.

Honestly, I’ve found so much contradictory information when I researched this post that I’m not even certain what sources to quote. Some have the opinion that you should take 24 to 48 hours to properly heal and recover after a workout. Other sites boast as much as 72 hours to recover for specific muscles groups, before performing a workout with them again. It’s a balance that depends on the intensity of the workout you do coupled with the bodily factors I mentioned earlier.

According to an article I found on BodyBuilding.com, a person should immediately recuperate for 2 to 4 hours following a workout, but as long as 72 hours afterwards. The article also explains that some of the issue lies in the fact that most people train to much and too often, as opposed to too hard. This ties in with my recent post about getting too much of a good thing. It’s important to listen to your body and recognize when you’re doing too much.

An article by MensHealth.com claims that muscle damage isn’t necessary for proper gains so long as you hit the gym regularly. They indicate that long recovery periods aren’t necessary for proper fitness, provided a bunch of factors are in place. But they don’t necessarily cover off recommended periods of recovery. It can be pretty difficult to know how long you should be resting after an intense workout.

One of the important things to remember is that recovery doesn’t mean being off your feet and doing nothing afterwards, either. You need to keep yourself moving in order to avoid seizing up. This might mean taking a light walk the day after, or doing some light stretches combined with soaking in an epsom salt bath. This will help ease and relax muscles as well as loosen stiff joints.

At the end of the day, be sure to listen to your body. Starting back before you’ve recovered will cause injury as opposed to normal muscle soreness associated with working out. If you wake up barely able to move, it stands to reason that you should probably take it easy and save the 10k run for a different day. But if you’ve rested for a day and you feel good and only slightly sore, you may be ready to kick back into gear. It will be entirely dependent on you. Last but not least, don’t forget that if you have Diabetes and injure yourself, healing and recovery will likely take longer.☯

The world keeps on turning, and the seasons don’t care that you planned on running or cycling before dumping a thick, cold blanket of white shit… I mean, snow all over the area you live in. Since humans have evolved to become sedentary creatures, we have to adapt to the ever-changing climates of whatever hemisphere we happen to reside in. In Saskatchewan, for example, we deal with basically half of the year with snow. If one waited for balmier weather to train outdoors, we’d be losing out on many months of potential fitness.

This is why it’s important not to let the snowy season get to you and not hesitate to enjoy the great outdoors despite the weather. This doesn’t mean that you should go jogging in -50 degree snowstorms, of course. And there are a number of things one needs to consider before heading outdoors. How will your workout be different? What effects might it have on your blood sugar? Why the hell do your lungs burn when they breathe in cold air? These and more, are all important questions that should be asked and answered before you head outside.

Let’s address that burning sensation in your chest when you hit the outdoors. According to RunnersWorld.com, “The burning sensation you feel when breathing in cold air is probably due to the combination of heat and water exchange that is occurring early in the inspiration of cold, dry air.” The article continues by explaining that the sensation will typically go away after a few breaths, but it’s an important consideration if you intend on performing any level of cardio exercise in winter conditions.

Further, basic biology tells us that cold with cause tissue to contract and narrow. In addition to drying out your breathing passages quicker than your body can keep up, this can make it a bit harder to breathe. Personally, I’ve never understood the attraction to cycling in the winter and I hate running at the best of times. But I’ve found myself running in colder conditions during training for belt test and things of that sort.

Next, let’s define two very important terms that people tend to use interchangeably: frostbite and hypothermia. Amazingly, people often confuse these two but they happen in very different circumstances and it’s also possible to have one without the other. I won’t go into incredibly deep details, but in the interest of understanding the difference, here is a simple definition to both.

Hypothermia is defined as a condition where the core temperature of your body dips below 35 degrees Celsius (95 degrees Fahrenheit). This is caused by prolonged exposure to cold weather where you start to lose body heat faster than your body can replace it. Once hypothermia sets in, a person will begin to shiver uncontrollably and feel confused. That confusion will worsen as one’s core temperature continues to drop. This is especially dangerous for someone with Diabetes as low blood sugar will increase one’s risk of hypothermia. Being under the influence of alcohol will also increase that risk. A person suffering from hypothermia (at least the mild version) can be treated by simply being taken out of the cold environment, removing wet clothing and slowly warming them with blankets and warm beverages.

Frostbite is defined as the freezing of bodily tissue or evaporation of the tissue’s moisture. The difference with this condition is that unless it’s extremely mild (a condition referred to as frosting) you’ll likely need to seek medical attention to help treat it. It can be noted by the fact that your skin will start to feel cold before going numb. Tissue will then go stiff and start to change colour from red to white before hardening. Milder forms of frostbite can be treated and may not leave permanent tissue damage. But severe frostbite can result in the death of tissues and nerve damage. Nice, eh? It’s usually caused by being exposed to cold weather for too long and can be a greater risk for folks with poor circulation (like Diabetics).

The last winter condition I’ll bring up, is sunlight. There’s this crazy, unspoken belief that when it’s cold outside, the sun doesn’t cause the same level of damage as on a hot, sandy beach. Although the latter would be more pleasant than running in the snow, sunlight is sunlight. If you’re outside on a clear, sunny day, UV rays are still striking your flesh with the same voracity as during the summer. Although there can be SOME variation due to conditions in the atmosphere during winter months, you still need to take steps to protect your bare skin. Using an adequate sunblock during the winter may sound weird, but you can still suffer sunburns and skin damage due to the sun.

Wouldn’t it suck to get a sunburn AND frostbite/hypothermia at the same time? Honestly, all of these can be prevented by simply taking appropriate preventative measures. Dress in layers, including a moisture-wicking garment, cotton overskirt and an appropriate coat in order to prevent hypothermia. Take breaks from the cold and don’t stay outside longer than is comfortable. Some people think that shivering and wanting to seek shelter puts them in the wimp category, but your body will tell you when you’ve had enough cold.

Don’t be afraid to put some sunblock on bare skin and even wear a good pair of sunglasses to prevent damage to your eyes from snow glare. The snow will magnify and reflect the sun’s rays and it can play hell with your eyes. Last but not least, and as usual, make certain to check your blood sugars regularly and keep some fluids and fast-acting carbohydrates on hand. Just in case. And even if you CAN do some limited martial arts training outside in the snow, all the same conditions as listed above will apply. ☯