I hear a lot of people complain that they can’t go to their regular gym or that their dojo has shut down due to COVID-19 restrictions. And while I can understand (and share) their frustrations, there’s nothing preventing anyone from getting some solid workouts at home, which include karate and martial arts. All you really need is about 24 square feet of space, which allows a traditional martial artist to do all their forms, squats, push-up as well as most dumbbell and kettlebell exercises with very little difficulty.
That being said, the video below shows the setup I have in my basement, which I fondly refer to as my “home dojo.” I’ve kept it pretty simple, as you’ll see in the video. But I’ve included black, foam matting, some light weights fro some resistance circuits as well as access to music because, well… a true martial artists sometimes needs to get his groove on during a workout!
It should be clear that even in the midst of the current state of the world, there’s really no excuse for NOT working out. Where there’s a small 24 square-foot space, there’s a way. Workouts can be done in your living room, at the foot of your bed or anywhere you have a small amount of floor space to work with. And since exercise is needed for increased health, better mood and life perspective (not to mention overall Diabetes control), we need exercise now more than ever. So keep bringing the sweat! ☯
Unless I’m engaging someone in conversation, I usually tend to stay silent on my shopping excursions. I acknowledge and greet the employees of whatever location I may frequent with a smile and a nod, sometimes even allowing the smile to reach my eyes, which can also speak volumes. So, how does it affect communication when we all wear a facial mask that covers our facial expressions? Do we NEED those facial expressions? Are they necessary for everyday communication? The simple is answer is yes. And no. Of course I won’t make it simple…
There are plenty of animals who use facial expressions as part of communication. In fact, horses, dogs and chimpanzees all have a plethora of facial expressions although they may be using them for different reasons. I’m not a veterinarian. But humans use facial expressions as part of their communication with other humans, which can be found lacking if the recipient can’t see your face. I’ve found this to be an issue during this entire pandemic, when a smile and nod still looks as though you’re deadpan even when you aren’t.
Think about a simple email you sent that was completely misinterpreted… Maybe you were in a perfectly good mood when you sent it and had no malicious intent behind it. THEN you get an aggressive response from the recipient, accusing you of being rude and aggressive with THEM. Ever happen to you? I’ve had supervisors who I’ve asked for help with something, only to have them snap back, accusing me of telling them how to do their jobs. It actually happens a lot.
Despite the words being the same, the recipient can’t see your body language, sense your tone or feel the intonations behind your communication. For example, your spouse saying “you’re such an asshole!” while smiling shyly and shaking her head at you can seem playful and can even be interpreted as a sign of affection. Having that same spouse text message “you’re such an asshole!” without any context will likely have you thinking you’re in trouble for something. This is the same deal. Facial expressions are integral to proper communication.
It’s taken me a while to recognize that when someone out in public says hello or thank you, a simple smile is no longer enough. Because they won’t see it. Oh, there may some small movements of the mask that could potentially tell an observant person that there’s something happening beneath the mask. But for the most part, I look like a creepy mute guy, squinting at the door greeter on my way out. I’ve had to make a concerted effort to remember to actually say “thank you” or “have a nice day.” First world problems, right?
To be honest, I’m not sure where I was going with this post. I admittedly just throw my thoughts out on occasion. But this is another instance where the pandemic has affected our daily lives, much without us thinking about it. Lack of visible facial expressions makes it harder to communicate in public on top of our voices being somewhat muffled by the mask. Added on top of steamy glasses and the unexpected belch that basically makes you hotbox yourself and it adds a bit of speed to your grocery shopping. ☯
Diabetes causes a host of problematic side effects within the body. Each nastier than the next. And as if it weren’t enough that Diabetes messes with your physiology, it also causes a host of problems with your mood. That’s right, Diabetes can have you acting like an ogre with a thorn in your foot in no time. This mostly happens when your blood sugar levels are uncontrolled, but there can be other reasons as well.
Outside of the issue of blood sugar control, Diabetes can cause changes in mood for a variety of reasons. Some of the most important reasons involve the stress and anxiety associated with having Diabetes. Let’s be real: even if you keep a tight control of your condition, it’s still going to potentially cause debilitating side effects including loss of vision, organ failure and possibly shorten your life expectancy by a number of years. Having all of that on one’s mind while trying to eat properly and manage blood sugar levels isn’t as easy as it sounds and can often have emotional impacts that affect the people around you, as well.
I certainly remember that during my teens, when one’s body is going through significant change and hormones are already running rampant, I was a bit of a nightmare to deal with. My blood sugars lacked the control I have now, and mood fluctuations were the norm. My parents often attributed this to simply being a moody teenager and I’d be lying if I said that didn’t have SOMETHING to do with it. But some of it also had much to do with the effects of extreme highs and lows.
I remember on one occasion, when I was in the basement of the girl I was dating along with several other friends. It had been a pretty lazy day and I hadn’t done much, physically. The evening started out fine, but within the span of an hour I started to feel resentful of the people around me and cranky at how noisy everyone was being. I sat in a lounger and started watching a show on the television by myself. My then girlfriend approached me to ask what was going on and I remember snapping at her and telling her to leave me alone because I was trying to watch tv. She had done nothing to deserve this reaction and the situation certainly didn’t call for it.
I probably seemed like a real bastard, and I was. I remember the event in question but more importantly, I remember being unable to regulate my reaction to others. It’s a little like being a mean drunk; they always regret it the next morning and are often apologetic, despite the damage already being done. I know that throughout my younger years, I damaged and even lost many relationships as a result of those mood swings. Some occasions where I treated my parents like absolute shit also come to mind. Can I blame it solely on Diabetes? Perhaps in some cases, but much like the apologetic alcoholic, one eventually needs to take ownership and do something more than simply apologize.
As explained in a post on HealthLine.com, “Feeling a range of highs and lows is not uncommon if you have Diabetes. Your blood sugar impacts how you feel and can contribute to mood swings. Poor management of blood glucose can lead to negative foods and contribute to a lower quality of life.” Accurate. The article goes on to provide some of the mood-based effects that low or high blood sugars can cause. Irritability is listed for lows and anger is listed for highs, but I’ve seen those easily happen for either end of the blood sugar scale.
The truth is, blood sugar extremes will actually inhibit your brain’s ability to manage those emotions and feelings of aggression and/or anger. In some cases (depending on the person) those feelings can become dangerous as they can lead to self-harm or harm to others. This can be difficult and dangerous for immediate family as there’s really only so much one can do to navigate those rough waters and you can’t force a person to take control of their condition; it’s ultimately up to them to manage their blood sugar levels properly.
Next on the list is alcohol. Aah, alcohol… the cause of, and solution to, all of life’s problems! I’m not serious, that’s a Homer Simpson quote. But on the serious side, let’s call alcohol what it is: a depressant. A rather effective and powerful one. In my experience, when people consume alcohol, they ultimately fall under two categories: calm and chill or emotional. And to be clear, I’m not referring to having the occasional glass of wine while writing a blog post (cough, cough) or grabbing a beer with friends. I mean getting plastered drunk.
If you’re the calm and chill type, that’s all well and good. I fall under that category. On the few occasions where I can say I’ve actually consumed enough to be drunk, I usually prefer to stay in one spot, either watching a movie, reading a book or being annoyingly chatty as my French side rears it ugly head. Once I start chatting on, there’s no stopping me. But being an emotional drunk can mean a lot of things. You can be all about the love; the huggy, loving type who has nothing but good feelings for everyone around you. You can be the weepy type who suddenly pours out all their grief or the angry type who suddenly vents all their rage.
Although there’s nothing wrong with having a good cry on occasion, venting out all your emotions, especially when on the influence of alcohol, can be damaging to you, your family and friends. Now, add blood sugar control into that equation and you’ve got a serious nightmare. As I’ve written on previous occasions, alcohol can have serious effects on one’s blood sugar levels. Most alcoholic drinks will contain some levels of carbohydrates, which can lead to highs if they aren’t compensated for. On the other hand, consumption of alcohol can keep your liver quite busy, resulting in extreme lows due to the lack of glycogen release in the system. It quite honestly differs depending on the person, their specific body chemistry and blood sugar control.
Since Diabetes can affect one’s mood and alcohol can affect one’s mood, it can be pretty easy to see how combining the two without adequate moderation and blood sugar control can be an issue. The same can be said of recreational and/or prescription drugs, smoking and bad diet. It can all play a role in what kind of asshole you turn into when your blood sugar levels are wonky. That’s why moderation and proper blood sugar checking and control are critically important. Except the recreational drugs. Stay away from that shit altogether. Jus’ saying’…
If you’re a family member or loved one, it can be important to bear all of this in mind if your T1D happens to be a cranky bitch on a given day. If you ARE a T1D, test your blood sugar frequently and bear this in mind if you’re actually feeling moody. Should you be blaming all your moodiness on Diabetes. Not really, but it can be a consideration. And for the love of all that’s good and Holy, don’t even ACCUSE someone of being cranky because of their Diabetes, whether it’s the cause or not. Ever try to tell an angry spouse to calm down or blamed their mood on a “monthly visitor?” How’d THAT work out for you?
This falls under that same category. Although communication is important and bad Diabetes control should be addressed, especially if it’s causing problems, the last thing you want to do with someone who has aggression that can’t be biologically controlled is be accusatory. “You seem in a bad mood… Is your blood sugar high or something?” Not only will that only serve to further aggravate the situation, it can be a slap in the face to someone who is genuinely feeling their emotions for a reason outside of their condition.
This is where I usually close up by explaining to test your blood sugars often, do everything in moderation and to include diet, exercise and meditation in your daily routine. Honestly, Diabetes control doesn’t have to be HARD, although it can often be COMPLICATED. As if dealing with the physical aspects of Diabetes wasn’t enough, there’s also the psychological and mental health component to bear in mind. if any of this rings true for any of you, take the time to question your doctor or medical practitioner and seek help if feelings of aggression or depression begin to affect your life, despite blood sugar levels. It can be indicative of a bigger problem. And there’s never any shame in asking for help. ☯
If you’re new to the insulin pump scene or even a current user, some of the steps required to change up your infusion set can seem a little intimidating. Especially if you read all the instructions and steps as laid out in your instruction manuals or watch the training videos. But once you’ve done it a couple of times, it becomes second nature and can even be done on muscle memory.
In the following video from my YouTube channel, I demonstrate how quickly I can change up an infusion set, even during the middle of the night and when my blood sugar was sitting at 3.9 mmol/L. This process can be different, depending on what make and model of insulin pump you use, but the steps are effectively the same. ☯
I’ve often said that I have absolutely nothing against people who choose different diets and/or lifestyles, so long as it isn’t harming anyone (those people included) and isn’t being shoved down my throat like some unwanted rhetoric. Unfortunately, most people who choose such diets or lifestyle choices are prone to wanting others to jump on the bandwagon; either through a sense of not wanting to be alone or because they seek validation for their choices. Whichever reason they may have, it’s almost a safe guarantee that if one of your friends or family members has made the decision to consume a vegetarian or vegan diet, you’re gonna hear about it! And today, I’m gonna be one of ’em! Buckle up…
In recent weeks, I’ve slowly groomed myself to reduce the amount of calories I consume in a day. No, I don’t starve myself! I can certainly promise you that I’m not going hungry and the pool floatie I seem to be carrying around my mid-section would sustain me for weeks without food, anyway. But I digress… I recently wrote that as part of an unofficial “New Year’s resolution,” I would be trying to maintain a certain level of calorie-deficit in my daily diet in an effort to coax my body towards tapping into its rather substantial fat stores. I’ve also been aware for some time that I tend to consume far more calories in the course of a day than I generally require.
It’s been going rather well, with no lingering hunger and no visible effects that I can report. I’m still exercising regularly, but one significant side effect is that I’ve noticed better, more balanced blood sugar levels overall. This is due in part to the fact that for about two meals a day, I’m only consuming a negligible amount of carbohydrates for my insulin pump to deal with. In fact, when you factor in meals such as a tuna steak with brussel sprouts, I occasionally don’t have to bolus at all! This means that I can maintain blood sugar levels that are in range for longer periods of time than my usual diet.
That’s been nice and all, but as a 210-pound man, I frequently crave certain foods that would be better off left in the grocery store. One of those guilty pleasures (besides cheeseburgers) is buffalo chicken. I absolutely love the stuff, despite the fact that the after-effects very much dislike me. I’ve had buffalo chicken in almost all of its form, including buying plain chicken strips and/or nuggets and simply making my own buffalo sauce at home using hot sauce. After all, buffalo sauce is only hot sauce mixed with butter. (I’m drooling through the chest pain here, folks!)
Recently while doing groceries, I decided that in the spirit of eating better and trying to reduce the number of calories I consume, that I would purchase and try a package of vegan chicken strips. They boasted as being “hot buffalo” so I thought to myself, “Hey, I’ll try anything once…” I’ve had friends serve me vegetarian meals over the years, and I can freely admit that they’ve been delicious. It’s isn’t all tofu and quinoa. Given that the vegan strips were on special, it was a perfect time to try them out. I baked ’em. I ate ’em. I went out and bought more…
They were quite delicious, and I did indeed purchase more while they were still on special. But as with al things in life, there should be a balance. And there is in fact, some good news and some bad news. For obvious reasons, I won’t be naming brands or locations and before I dip into information from everywhere else, here are the facts I collected during my own consumption of these vegan chicken bites. The first problem is that they’re comparatively more expensive than traditional chicken strips and/or nuggets. Even while on special, factoring in the portion size shows the vegan option to be more expensive.
This is a problem, especially if you’re as cheap as I am! And as the old saying goes, “as long as a burger costs $1.37 and a salad costs $6.95 at my favourite restaurant…” Right? Am I the only fiscally responsible one here??? Maybe? But the biggest aspect is looking into what you actually get from these vegan bites as opposed to chicken-based bites. In order to make this comparison, I matched up the vegan chicken bites against their popular, fast-food chain counterparts in order to see how they stacked up against one another.
First, let’s look at the chicken version. For a popular chain’s pack of just 4 chicken “nuggets” or bites (approximately 58 grams), you’re looking at about 170 calories, 10 grams of fat and 10 grams of carbohydrates. Not too bad, right? 10 grams of carbs for a meal is manageable. Throw some greens into that equation and it’s a pretty low-cost meal, especially since it would only represent ROUGHLY 10% of my daily caloric intake. Not a bad start to the show, if my second meal is just as low, followed by a “all bets are off” meal of about 500 calories.
Now for the vegan option. This is based on the brand I tried, either buffalo or plain so that my wife could partake (she isn’t a fan of buffalo). For a 51 gram serving, which is about two strips, you’re looking at 90 calories and about 4 grams of fat. So there’s a reasonable reduction in those respects, but it’s a negligible difference of 8 grams of carbohydrates for this serving. Considering the fact that this serving is a bit smaller than the chicken alternative, you’re basically getting the same level of bang for your bolus. But it’s still ideal for a bit of a reduced-calorie serving.
Here’s the real kicker: some of these vegan alternatives are often made to look, smell and taste like the meat they try to replace. And there’s a fair bit they do to accomplish this. Meat replacement options can often contain high levels of sodium, fillers and preservatives to not only give them a signature look, but to make them palatable. And you’ll have less nutrients and vitamins than their meat-based counterparts.
To be clear, a vegan diet isn’t inherently bad for you; but these specific frozen meat replacements aren’t GREAT for you. That’s the point I’m trying to make. In fact, an article posted online by Men’s Health names frozen meat alternatives, tofu deli meats, frozen vegan meals and veggie chips as food alternatives that are inherently bad for you. In defence of vegans, those foods aren’t the greatest for you in their original iterations, either. It’s all about watching the sodium and calorie levels and reading your nutritional labels properly.
My verdict on all of this is that your local grocery store may be selling vegan options that are boasted to be “healthier,” but this just isn’t so. Eating these vegan strips/bites on the odd occasion when they come on special won’t harm you any more than going out for fast-food once a week. As with all things in life, it’s about moderation. But from a Diabetes standpoint, you can burn through just as much insulin eating these vegan options as their genuine counterparts. Sorry, folks. Be wary.
If anyone has their own stories or information on this topic they’d like to share, feel free to post them in the comments. Please, keep it kind. I’ll mention that I wrote this post in the interest of sharing the information and my experience, not to pick a fight with anyone whose lifestyle is based on a vegan or vegetarian diet. I’m still reeling from the unfortunate blogger who thought she had to attack me personally for writing a post about the differences between meat and vegetarian diets. Seriously. Grow up and quit arguing, people. As the theme song goes, “The world don’t move to the beat of just one drum…” Can’t we all just get along? ☯
Hey folks! I know I’m not in the habit of drafting two posts in a day and it’s a bit late in the game to be posting a second one, but I’ve decided to put my face on camera and started my own YouTube channel. I only have one video on there, which is scheduled to go live in about ten minutes. But I’m hoping to use the video aspect to discuss and demonstrate things that are a bit difficult to explain with words and photos. If y’all wouldn’t mind visiting the channel and clicking those little “like” and “follow” buttons, I can start pumping out videos in tandem with my blog posts. For any one interested, here’s the link to the YouTube channel.
Check out this first video, which I recoded tonight…
Hopefully, it doesn’t bore everyone any worse than my long-winded posts usually do. I look forward to sharing more in the future. If anyone has any thoughts on something I should be posting in video format as opposed to in written form, please let me know in the comments. ☯
If you have uncontrolled Diabetes, having the motivation to see something through can be pretty difficult. I have unfortunate memories of my behaviour through my late teens and 20’s where my erratic blood sugars often caused mood swings and a deep apathy for life that went way beyond the point of being lazy. It was hard, because my lack of energy and motivation would usually result in me just wanting to “sit and relax,” or get some “rest.” This was usually code for simply not having any motivation. Honestly, I often wonder how I was able to make my way through the martial arts ranks.
The lack of energy and motivation is what usually hit me hardest. I like to think that things are much better for me these days, and I use my motivation in ways that continue to grow my fitness and increase my control over Diabetes. And sometimes I like to try new things. You may have heard me mention that, once in a while. During the first week of January, I joined a fitness challenge through my RunKeeper app that involved logging 50 kilometres of distance within the calendar month. One would think that this shouldn’t BE an issue, since I usually log more than that in one cycling session. But it’s kind of difficult to cycle on snow, and walking roughly involves three times as much time as cycling.
I started by taking time to walk a few kilometres during the daylight hours. This was made all the more difficult by the fact that Nathan was remote schooling when I started this, and he couldn’t understand why I wouldn’t let him join. When he started going back to school in person, I would see him off on the bus then take my walk immediately after that. It would be a touch on the colder side, since the sun wouldn’t be up at this point. But I would usually manage to get three or four kilometres logged within an hour of walking, which was a good pace and started growing my monthly total to bring me closer to the 50 kilometres I needed.
Sometimes, it was actually nice to get out of the house and have a walk. On clear, sunny days I could listen to music or simply be alone with my thoughts while getting fresh air and some mild modicum of exercise. I started to see some of the advantage behind walking every day. On other days, it felt tedious and very much like an obligation. This is where I started to run into trouble, towards the end. With only 8 kilometres left to log, I lost motivation and started avoiding walks. It’s not like I was even actively trying to avoid it, I simply didn’t;t have the energy. Inclement weather and the recent snow storm with power outages certainly didn’t help.
Ultimately, I reached the minimum I needed. I believe I even went beyond the 50 kilometres I originally set out to log. Completing this 50 kilometres also enters my name in a draw for a potential prize of cross training sneakers that I would never afford on my own (or wouldn’t PAY for, normally) so there was some outside motivation involved, as well. But the experience was good and my wife and I have discussed making walks a family thing, now that the fitness challenge is done. This simply goes to show that you can start working on your fitness with something as easy as taking a walk. The motivation be sometimes need to be found first. But all it takes is getting off the couch and doing it. ☯
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. ☯
The world is a violent and dangerous place. This isn’t really news; one need only to Google any aspect of world history to recognize that it’s ALWAYS been a dangerous and violent place. But there was a time when a specific violence was contained to its immediate area. If you lived in a small town, you’d likely hear about the assault that took place during the previous evening, but the world would continue to turn. Likely thinking that your small town is a quiet and peaceful place.
These days, even the most remote of places have the world’s information at their fingertips and can access it with but a swipe of their finger across their smart phone, tablets or home computers. People have become much more aware of the way the world operates, albeit most seem to think it’s become an increase since years past. It really hasn’t; we simply hear more about it now. One thing that HAS increased, and I only know this because of personal experience, is confrontation. People seem o have developed a comfort and penchant for confronting one another, either online or in person. And the results can often bring more suffering than it’s worth.
A good example I can provide is a confrontation I had with an unknown gentleman (and I use the term lightly) about a year ago. I believe I wrote a post on this, but it’s been so long, who remembers? Anyway, I pulled out into an inner lane of travel after fuelling up my vehicle. This guy was in the outer lane and decided to switch lanes right in the location where I pulled out. The result was that he honked his horn loudly and proceeded to follow me to the nearest red light where he pulled up next to me and proceeded to call me a plethora of disrespectful names and try to “educate” me on traffic laws. I didn’t bother to tell him, but had he known what I do for a living, he may have understood the redundancy in that tactic.
Long story short, whether in the right or wrong, I apologized and told the guy not to let the incident ruin his day. he seemed unconvinced and unsatisfied. His problem. But it got me to thinking for quite some time afterwards… What would these people do if they confronted someone violent? A wanted criminal or a gang member who’d be just as likely pull out a pistol and shoot the guy in the face as look at him? Because of the nature of the world, you simply never know who it is you may be dealing with when you confront them.
If for no other reason than the fact that you’re prolonging your own suffering and creating some for another person, this is something to be mindful of when confronting unknown persons. And why would you confront them? Let’s look back at my traffic scenario. Did the guy gain anything from confronting me the way he did? Of course not! Has it altered my perceptions or changed the way I drive? I can guarantee you that it did not. I’m still just as careful and mindful of my driving as I was beforehand.
But had I been someone violent or dangerous, that guy might have been caught dealing with quite a different scenario. I’ve seen and experienced it often enough to know it can happen. And this is what needs to be seriously contemplated when one is considering confronting someone. At the end of the day, if something that happened brought you no harm, hasn’t altered your life and you can carry on with the status quo, may consider letting it go rather than confronting another person over it. You may discover that your life will be more peaceful and your stress levels will be less. Food for thought. ☯
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 Blogging Buddhist 