It’s safe to say everyone understands that there are days that we workout and days that we rest. Here at Crossfit Brea and Crossfit Whittier, we do not give a prescription of how often you should be training. (Example: workout 2 days/rest 1 day, workout 3 days/rest 1 day) The reason we do not give a set prescription to our members is because every single one of you that walks in here is slightly different. In any given class there could be a marathon runner, a basketball player, a weightlifter, or someone that hasn’t been in the gym since ’99. Obviously these examples given are going to be very different in how many workouts they need per week, as well as what they need to recover from those workouts.
Now that we understand that everyone is different and will have different needs, how do we figure out how much we should be in the gym? First off, it’s a learning process. You will have to learn to listen to your body and the signals that it will give you. Your body is a very powerful machine that will adapt to the circumstances it is put in.
Here’s a very basic example of figuring out the number of classes you should hit per week. Lets say your first workout of the week is on Monday. During Monday’s workout your body feels great and you’re able to put out a 95-100% effort. You wake up Tuesday well rested, a little sore but as the day goes on you loosen up and come to workout. Your effort during the workout on Tuesday, like it or not, has been slightly dropped because of the work you went through the day before. Let’s say your effort was 80-90%. Wednesday morning hits and you are undoubtedly sore the second you wake up. At this point your body is giving you a sign that your muscles are broken down. As most people do, you decide to suck it up and come to the gym. Wednesdays workout you find yourself moving a bit slower then the previous two days. The warm up is hard because youre fighting soreness. You make it through but as soon as the workout is done, you’re completely out of gas and feel weak. Now the effort has dropped to the 70-80% range. This is still an ok place to be but at this point it’s time to listen to the signals your body is giving you. So now it’s Thursday, and you’ve got a decision to make. After struggling through a workout the day before, a wise man would realize it’s time to give the body a rest. That being said, many people will continue to train. Thursday your effort is going to be at the lowest all week because you’ve done workouts the past three days. If you step in our doors and cannot complete the workout at more then 70% effort, you are doing more damage to your body then good.
So how do we get our effort back up? The answer is: rest/recovery. Without proper rest, and proper recovery your body will break down. You will get fatigued, injured, or sick. Recovery is the only thing that allows us to train more and more. In the gym we break our muscles down. Outside the gym and on rest days we have to take the proper steps to build our muscles back up. Examples: sleep, eat, stretch, foam roll, lacrosse ball, ice bath, contrast shower. If you’re not recovering from the hard work you are doing, you’re planning to break down. The workouts you do are half the battle, the other half is making sure that your body is healed up and ready to go again.
Magnesium is the second most abundant mineral found in the human body, it serves hundreds of functions for the human body. Some functions that are key for athletes to recognize are synthesis of fat, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. One of the most important functions magnesium has is in the production of ATP. The production of ATP is dependent on an enzyme that is derived from magnesium. ATP is what gives the human body energy to function; every cell stores and uses ATP as energy to do the task at hand. So an athlete that is doing activates that require a large amount of energy require a large amount of ATP. It is very common for athletes to be magnesium deficient because they require a larger consumption.
1.Sleeping better and reduction of insomnia-
It has a calming effect on the nervous system giving your body a chance to rest, refuel, and distress.
2. Improved brain function-
Magnesium is essential for memory; it regulates a key receptor in the brain that supports memory and learning. It also
3. Fights depression-
Magnesium plays a major roll in the neurotransmitter release that affects the discharge of chemicals such as serotonin. Serotonin makes you feel good and in result fights off depression.
4. Building muscle-
Because magnesium is necessary for energy it has a direct affect on your ability to get the work done to build muscle. The more energy you have the more work you can put in. Recent studies have show there is even a direct link to magnesium and testosterone production.
5. Protein synthesis-
It supports protein synthesis because it enables the enzyme function of the body.
6. Decreases inflammation and a healthy heart-
inflammation can be the result of a hard workout, and the body needs to recover from that ASAP. It is curtail that our cardiovascular system is without inflammation, therefor magnesium is crucial for a healthy heart.
7. Stronger bones: which prevents osteoporosis-
Calcium is necessary for stronger bones, but it does nothing without having magnesium and vitamin D to compliment it. Magnesium activates cellular enzyme activity. This allows the body to convert vitamin D into its active form which will in turn help the body with absorbing the calcium. Even if a person is getting the proper amounts of calcium, or even taking a supplement of calcium to protect their bone health it is useless without the proper consumption of magnesium.
8. Prevents metabolic syndrome-
it is a inflammatory condition, which the lack of magnesium results in a stress effect that increases inflammation.
9. Stress – Magnesium has affects on cortisol release as part of your stress response. So it is essential to helping the body respond to stress in a healthy way.
10. Treating obesity or belly fat – extremely overweight individuals usually have metabolic syndrome and chronic low-grade inflammation which is intensified with low magnesium levels.
- Heart rate and sympathetic nervous system is sent into overdrive.
- Inflammation – Inflammation can contribute to problems with heart disease, Alzheimer’s, arthritis, and diabetes. Magnesium helps control inflammation do a deficiency can contribute to all these problems as well.
- Pregnant women – Tend to have lower levels of magnesium that can cause metabolic syndrome for mother and child and increase inflammation.
- Digestion problems – Magnesium deficiency causes constipation, fatigue, irritability, insomnia, muscle tremors, and poor mental function.
- Muscle cramps and twitches
- Mood swings and depression
Where to get magnesium:
Pumpkin seeds (roasted)
Peanuts (roasted, salted)
Rice (whole grain brown)
Yoghurt (plain, low fat)
When food products are boiled they tend to lose magnesium, which is why refined grains tend to have a low magnesium level. So it is important to be eating more unrefined foods. For men ages 14-18 the recommended amount is 410mg and for women 360 mg. For men ages 19-30 the recommended amount is 400mg and for women 310 and pregnant women 360. For over 30 400mg is recommended and for women over 30 years of age 320 mg is recommended and 360 is pregnant.
Testing for magnesium
You need to test the content of the red blood cells. There is a standard test that doctor’s use that measures serum magnesium levels in the blood, but a very low amount of magnesium is found in the blood. It is very common that individuals that get the serum magnesium test come back with normal lab results when in fact they are deficient.