The decision to join martial arts can involve navigating some pretty choppy waters. And knowing what to look for in order to ensure you’ll get what you want/need out of martial arts can be important. The video below explains what I believe you should be watching out for, when you walk into a dojo for the first time with the intentions of joining. This is not an exhaustive list, by any means. And if any of the martial artists reading this post and watching the video have anything to add, please feel free to include them in the comments. Enjoy!
Category: Martial Arts
“Seiza” The Opportunity For Meditation Facts…
A couple of weeks ago I was chatting with a fellow blogger who asked me an interesting question in relation to how I meditate. We had been discussing the ability and opportunity to meditate in the midst of being at home with family, pretty much around the clock. This discussion led to a question about what posture I use and how I deal with comfort issues and positioning during meditation. Since I effectively never do anything the easy way, the answer is not as simple as one specific pose or position.
For the most part, I sit in a kneeling position during meditation. That doesn’t mean that this is always the OPTIMAL position, and I do tend to use a few different ones. But the position you see illustrated above is one that’s also associated with karate and some formal Japanese settings, so I’ve had most of my life to get used to it. Named “Seiza,” this position requires the person to kneel on the floor, placing their calves beneath their thighs and pointing the toes out behind them. The big toe on the right foot overlaps the left one, and the butt rests on the heels of the feet.
There’s a bunch of pomp and ceremony that goes into how to sit down and get up when using this posture, as well as when it’s appropriate and/or required to use it. But this post ain’t about all that. This is a posture that Sensei would often have us close out in, as it allows for a few moments of deep breathing and contemplation at the end of a workout. It also makes it significantly easier to bow respectfully when karate class closes. This posture is also used at the current karate school I train with, both at the beginning and the end of class.
From a meditation standpoint, I like this posture because it effectively forces me to sit up straight. I can breathe fully and unlike the lotus position, which I’ll cover off next, this posture doesn’t allow much room for me to slouch or slump. The downside is that sitting on one’s legs for more than about 20 or 30 minutes can lead to a condition called “paresthesia,” which is where some of the nerves and the blood flow in the legs become compromised resulting in the “pins and needles” sensation when a limb falls asleep. It’s never a good thing to block circulation, and since a Type-1 Diabetic’s circulation isn’t all that great to begin with, this can be a concern if you plan on meditating for a long period of time.
The next important posture is the lotus position. This is the classic and most recognizable posture in meditation. In fact, any time you see a statue of Buddha, he’s likely seated in the lotus position. This involves sitting with your butt on the floor with the left foot resting on top of the right thigh and the right foot resting on top of the left thigh in a cross-legged position. The hands are generally resting on top of the thighs, usually with the index and thumb of each hand joined together. This pose is not only used in meditation but is also used in forms of yoga, and is thought to promote the proper channeling of the body’s energy.
This can be a more comfortable posture to assume if you plan on meditating for a half hour or longer, as it won’t necessarily constrict blood circulation the way Seiza does. The problem I find with this posture is that unless I’m propped against a wall, I tend to let my shoulders slump or I start slouching at the upper back, which can become uncomfortable and damaging to the spine over long periods of time. Lotus has many variations to it and I usually favour the “half lotus,” which involves only setting one of the feet on top of the opposing knee with the other one simply being on the floor. This prevents the usual possible circulatory issues.
If you have Diabetes (or any other circulatory issues) there are a few things you can do to help facilitate meditation, regardless of what pose you use. You can get a meditation pillow. These are great as they keep your butt about four to six inches up off the ground, putting less stress on the knees, hips and various joints associated with meditative postures. The Japanese have special little folding stools that allow for the appearance of the kneeling position while taking the stress off of joints and allowing proper circulation.
Last but not least, you can try traditional postures, such as sitting in a chair. This is fine and I’d be lying if I said that I’ve NEVER done it. It just feels weird to me. Probably because I’ve spent my entire life using formal postures. Sitting in a chair just feels like it takes something away from the experience. You can also try lying flat, either on the floor, a yoga mat or on your bed. The only problem with this is if you lie on your bed and start breathing deeply with your eyes closed, you face the risk of falling asleep. Although I’m a big fan of naps and falling asleep isn’t necessarily a bad thing, it also usually isn’t my goal when I meditate. So I try to avoid this posture unless I’m having difficulty sleeping and I’m intentionally trying to meditate my way to dreamland.
Obviously, there are different types of meditation and postures that go along with them. Depending on what your goal is with meditation, you can’t really go wrong. The important thing is to find a posture that’s comfortable and suits YOU. It should accommodate your body and allow you to relax so that breathing, energy and blood flow are facilitated and you can focus on the mindfulness required for proper meditation. As I’ve often written, every person is different so it should be no surprise that each person’s needs and preference may be different from a meditative standpoint. ☯
Family Ties In The Dojo
We love our families and want nothing but the best for them. Sometimes, the best is not what we think it is and can only be sought out by the family members themselves. But health and fitness doesn’t discriminate, and it’s important that everyone in the family get off the couch and do something physical at least a few times a week. This isn’t always an easy thing to encourage, and some family members will often be less than enthusiastic about being put through the ringer; especially if you happen to be the instructor…
If you happen to be an instructor of a sports club or a martial arts dojo, getting your family involved can be a good or a bad thing. I’ve seen it all… Family members who have basically been forced or coerced to join and family members who feel it necessary to “tag along” even if their efforts are far below what would usually be required of the environment. It can be a difficult and awkward situation, especially since you need to go home and live in relative peace with these people once class is done.
One of the best examples I can think of are Sensei and his son. As his only male child, Sensei expected his son to train diligently and consistently. And to excel. A bit of an archaic way of thinking by today’s standards but remember that I’m referring to 40 years ago. The son was made to attend every class, train every day and even to start teaching at a young age, despite the fact that by the time he reached his pre-teens, he expressed no interest in karate. As a practitioner myself, I can certainly relate to how heartbreaking that would be. But it’s important to remember that even if karate is your thing, it may not be your child’s.
The result of that forced learning is that decades later, Sensei’s son is no longer an active practitioner. Oh sure, he has skills that will always be with him. And appropriately, he was Sensei’s first student to pass black belt. Those are all important milestones for both of them. But when you compare it to someone like me, who has been eating, breathing and sleeping karate for over 30 years but who joined and trained of his own volition, the difference is I still make it a part of my daily life and have ambitions to teach.
Training with a spouse or loved one has its own set of complications. Imagine having your spouse in your karate class, yelling at her, making her do knuckle push-ups and basically flooring her physically. Then getting home that evening and expecting to share a shower or snuggling up as though you DIDN’T just make her life a living hell. Much to the same tune as working a job with a spouse, training with them can be rough waters to navigate. And if it’s to be attempted, clearly defined parameters and guidelines for what’s expected and what will be done need to be established. By the same token, making sure that nothing is done that could be considered favouritism needs to be kept in mind as well.
It’s important to remember that the familial title should be the priority. If you’re a husband, then that’s your role and it would be very difficult to be a slave-driving instructor to your spouse. They can hate an instructor all they want, so long as they get the results they seek. But it’s a little hard to release and use that hatred against your husband. The same can be said of your children, as forcing them into something they don’t want to do could potentially sour them from being interested in any similar activities in the future. And it’s just as important that ALL family members be active, albeit occasionally for different reasons.
This doesn’t mean that you can’t be active with your family. You can participate in a variety of sports and activities that can get the heart pumping without necessarily taking on an instructional role. Taking walks, snowball fights or sledding are great family activities. Even a good old fashion pillow fight, so long as you have the space and a safe environment to do so. Nathan and I often just roll on the floor mats downstairs, wrestling and grappling. He has a blast playing around while I’m slowly teaching him some grappling techniques. And he’s started showing interest in picking up the 3-pound dumbbells and imitating what I do during at-home workouts.
My wife does not train in karate, but we still work out together whenever we have the chance. Couples who get fit together, stay together. But it would be a different story if I had to act in a capacity where I had to constantly push her and force her to do more. Such student/teacher relationships can lead to resentment and hard feelings. That’s why it’s very difficult, bordering on the impossible for anyone to fill that role while still maintaining the relationship.
There’s no problem with encouraging family members to exercise together and get fit together. In fact, in can even be an inexpensive way of keeping the family involved together during trying times while getting some much needed exercise. But the day your spouse or child decides to walk into your dojo may require some wariness and caution on your part. The difference between “Yes, Sensei!” and “Yes, Dear!” or “Yes, Daddy!” can mean the difference between a happy household or a few slammed doors. ☯
What You Need For An At-Home Dojo
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! ☯
Why You Shouldn’t Force Kids Into Karate
Every parent wants what’s best for their kids, and that often involves putting them into sports, after-school activities and variety of different hobbies and groups. But what should you do if your child isn’t interested in the things you have them try? This video provides my perspective on why you should never force your children into karate, or the martial arts in general. ☯
First Or Last, It’ll Suck…
Fighting is a nasty business. No matter what the reason, no good ever truly comes of it. I could throw out a bunch of quotes, written by well-known and well-meaning martial artists about how fighting should never be for anything but defence of yourself or others, how no one ever truly wins a fight or something similar. But it would be nothing I haven’t written before, and it would provide no insight into what needs to be done once a fight actually happens. There’s actually quite a bit…
Unlike what you might have seen in the movies, a real fight will never be a drawn out thing lasting thirty to forty minutes with both combatants taking heavy blows to the head and body but yet, still keep on fighting until the penultimate moment. For the most part, a real fight will usually last less than a minute and will often involve several blind swings where other combatants miss their target. The unfortunate reality is that most people, especially those who have trained in a fighting sport like wrestling or boxing, will falsely assume that they’re prepared for the realities of what happens when there is no regulating or governing body to referee the fight and no rules to protect the combatants.
I’ll even be brazen enough to say that those who train extensively in the martial arts will still lack a certain something required to deal with certain realities. For example, have you ever been punched in the face? Have you ever taken a strike to the body when prepared for it? Have you ever faced multiple opponents? Have YOU ever struck a human body? Something other than a punching bag, of course. Objects never strike back. But these are always concerns that one needs to be aware of. Luckily, my martial arts training and chosen profession has given me insight in both sides of a conflict. And I’m going share some of that knowledge with you now…
Let’s talk about hitting and getting hit. What happens when you get punched in the face? Simply, you’ll experience a batch of effects, including but not limited to dizziness, nausea, blurred vision and perhaps loss of consciousness. Definitely, your ears will likely start ringing. If someone successfully lands a solid blow to your face and/or head, it will potentially end the fight, right then an there. This is one of those times when the instructor in me wants to remind you that protecting the vital areas of the body are paramount during a fight. If you can’t avoid an incoming strike, a glancing blow on a less vulnerable area is preferable, even if it means you’re still getting hit.
Getting struck anywhere else on the body will have its share of complications, especially if a blow lands in an area where you were unprepared for it. Getting punched in the gut isn’t incapacitating in and of itself. But getting struck in the abdomen can cause internal bleeding and injuries that while not immediately painful or incapacitating, can be life-threatening if left untreated. Even getting struck on the limbs is not without risk. If your opponent manages to fracture or break a bone during the exchange, it can incapacitate you. If the pain doesn’t distract you enough to cause you to lose the exchange, going into shock likely will.
Next, one needs to consider the aspect of throwing an actual strike against another human being. I’ve seen fighters spend hours practicing drills on pads or a punching bag, only to turn their wrists or fracture a bone after one strike during a real fight. There’s a significant difference between striking an inert target and trying to hit a moving opponent, who likely won’t take kindly to being struck (whether they initiated it or not).
Another important aspect is how a fight is initiated. Listen, I’m all for self-defence and never being the one who strikes first. But the reality of the street is that if someone means to do you or someone else harm, you may not have the opportunity to wait for them to throw the first punch. Doing so could critically endanger you or a loved one. Certainly martial arts training should always be used ONLY for self-defence. But self-defence occasionally means striking first. It will sometimes be inevitable.
Now, what happens if you’re stuck facing off against multiple opponents? I have had the unfortunate experience of dealing with that exact scenario. The thing to remember when dealing with multiple opponents at once is to deal with the first one quickly. You’ll always see one of two scenarios: either the ringleader will be the first to attack, or the ringleader will hang back and let his or her peons get taken down before stepping in. It’s important to know the difference. Because much like taking out a bully, the rest will usually scatter quickly if you take down the ringleader. But the same rules apply, regardless of how many opponents you face.
I’m always reminded of a story Sensei told me when I was younger. He described a time when he worked as a bouncer in a local pub. He wound up tossing out a group of troublemakers and had gotten word that they would be waiting for him outside when the pub closed. True enough, he stepped out of the pub in the wee hours of the morning to find the five guys he had kicked out, lined up in a semi circle waiting for him. He was quick in thinking, an explained to the group that they would certainly kick his ass. Of that, there was no question. But he was swift enough that whomever was the first to approach would get his eyes clawed out before he went down.
The threat had the desired effect, as no one dared to be the first one to attack. Although they would have certainly been successful if they had swarmed him, no one wanted to take the chance of being first and being blinded for life, just to extract petty revenge on a bouncer form the local pub. Sometimes the best defence is one’s voice. Not every fight will result in a physical altercation, and that’s an important lesson.
Last, but definitely not least, is to avoid fighting altogether. Yes, yes, I’ve made a point of saying that this is sometimes inevitable. Not everyone is comfortable with the prospect of running away from a fight. Our in-born fight-or-flight reflex makes this a possible reality, but most people fight against that reflex due to some twisted sense of pride or macho sense of bravery. But tactically repositioning yourself to “fight another day” can definitely be a means of slipping out of a fight without injury.
It may not always be possible. But when it is, avoiding a fight is always preferable. Violence is never preferable, although it may sometimes be necessary. But when you can avoid any of it, it’s preferable. As the saying goes, you win every conflict you never fight. But if you find yourself in a situation where a fight is inevitable, it’s also important to remember that you need to protect yourself and others first and foremost. It’s always important at the end to find a way to go home. ☯
Don’t Get On My Nerves, I’m Under Pressure…
Don’t let the title fool you, it’s just a play on words. Today’s post is about pressure points. I recently had a conversation online with a friend who was suggesting potential posts I could write up in relation to this blog. During the exchange, the idea for discussing pressure points came into my head. Since I haven’t written a post in a while solely on martial arts (where I haven’t harped on Diabetes or included some other aspect), I thought that pressure points would be good topic to cover, especially since it’s used in karate a fair bit. Depending on one’s style, of course.
So, what is a pressure point? I guess I should start with the basics, since many people are unclear as to what exactly, is being referred to when one uses the term. First of all, it depends in what context it’s being used. In Chinese Medicine, such as acupuncture or acupressure, it refers to the meridians of the body where stimulation can promote healing and other effects, depending on the location and the source of stimuli.
From martial arts standpoint, a pressure point is typically a point where one can exert pressure (hence the name) or strike, causing pain, immobility in the limb and/or distraction or confusion in an opponent. I have to be extremely honest in the fact that I’ve seen a lot of hype surrounding pressure points. I’ve been training and using them for decades, but I’ve yet to find one that’s a happy medium that involves rendering a limb immobile. For the most part, they either inflict pain/confusion in an opponent or it straight up knocks them out.
But pressure points are extremely sensitive points on the body. Chances are good that at some point, you likely used a pressure point or had one used on you. For example, getting kicked in the nuts is a pressure point. I seriously wish I were kidding about that. But it genuinely is. And it’s one of the most painful (and easy to access) pressure points on the human body. It causes dozens of different responses in the body, which work well towards incapacitating one’s opponent.
You’ll notice that I said “human body” and not “male body,” because contrary to popular opinion, a groin kick is extremely effective against female opponents as well. Many of the same nerve endings are present in both genders, despite the difference in genitilia. My sincerest apologies to anyone who doesn’t identify by those two genders. I’m afraid my brain is hard-wired for binary.
But there are a number of areas on the human body that have pressure point locations that can be as obvious and effective as a groin strike. For example, there’s a nifty little lymph node where the jawline meets the base of the ear. If you jam a thumb or finger in there, it hurts like hell. That one would mostly be used when you’re caught in close quarters. But there are all sorts of other areas including the brachial plexus, solar plexus, the line of the bicep inside the arm and many more. Unlike the portrayal shown in movies and television shows, pressure points aren’t intended to be used a sole means of incapacitating your opponent but rather as a way of facilitating that incapacitation.
One good example comes from a television show I’ve been watching religiously and that’s taken me back to my childhood. I’m talking about Cobrai Kai, a Netflix series based on the 1980’s movie, The Karate Kid. It’s a fantastic series and features a lot of karate-based drama. In the 5th episode of the 3rd season, the protagonist visits Okinawa where he squares off against an old rival. During the sparring match, the rival strike the protagonist in a number of spots, rendering the limbs incapacitated. The protagonist basically sits there, helplessly at the mercy of the old rival. As much as I love the show, I consider this to be an exaggeration and have never seen an effective pressure point that will cause this level of specific disfunction.
But pressure points can be an effective way of maintaining a control over an opponent. I like to use them strictly as a distracting tactic during the initial defence. The brachial plexus is one of my favourites, as a well-placed knuckle strike to that location will cause pain in the general area, mixed with numbing of the associated arm, which distracts the opponent and allows the practitioner the time to formulate a defence, whether that means continued strikes or “tactically relocating” (running away).
There’s even a specific style of martial arts, called Kyusho Jitsu, dedicated to training and studying pressure points. Students of this style practice a variety of techniques using pressure points, as well as some of the healing aspects offered by pressure points. From a personal standpoint, Sensei used to teach dozens of different pressure points of varying effectiveness during drills. They can be effective, when properly applied. Can you get away with defeating an opponent simply through the use of a pressure point? In my opinion, not unless you’ve caught them by surprise or unaware. In which case, you’ve struck first and aren’t using it for self-defence. Shame, shame! Pressure points should be used in combination with effective striking techniques for maximum effectiveness.
At the end of the day, pressure points represent a balance of healing and pain, used by most forms of traditional medicine as well as the fighting arts. Like most things in life, there can some good or bad found in anything. The nature of a thing isn’t so much in the tool, but how the wielder uses it. Pressure points fall very much in this category since they can be used to inflict pain or to heal. Some pressure points can even be used for simple things, such as healing nausea or helping you fall asleep. But a good example of how pressure points aren’t “all encompassing,” is the fact that when they’re used to heal, you’ll likely need multiple visits to the ol’ acupuncturist in order for it to have the desired effect. You can’t just puncture as specific point and BAM! Healed! It just doesn’t work that way…
I named a few pressure point locations in this post. And I have to admit that these aren’t really anything that you wouldn’t find on the internet anyway. But I think it would be irresponsible of me if I didn’t mention that no one should attempt the pressure points I’ve described, unless you’ve trained extensively with them alongside someone with experience. And they should only ever be used in self-defence, as incorrect use of pressure points can be harmful and dangerous to the recipient. Poking your co-worker’s lymph node as a prank likely won’t go over well. So train well and be safe, regardless of what techniques you train with. ☯
My New YouTube Channel
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’re Going To Be Salty, May As Well Soak While You Do…
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. ☯
Read This Post While You Recover
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 