After training with all this volume i have been trying some recovery methods to help me recover faster after hard training sessions….(every body knows that proper restorative measures can make a huge difference in how fast you attain your objectives) so I have been trying Contrast Bath showers,
ice massage etc…they worked pretty well but I recently started using a method that I have never used before. Is called Epsom Salt Baths!!.
I have been researching about the subject and the benefits sounds pretty interesting:
The following info was taking from an article written by coach thibadeau:
“Epsom salt is also known as magnesium sulphate. Our first restorative technique consists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to relax your muscles and decrease inflammation. It’s also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention”
“A recent study conducted at the University of Birmingham found that bathing in a warm Epsom salt bath can significantly increase mean blood magnesium levels (the average improvement consisting of attaining 140,98 ppm/ml from an initial value of 104.68ppm/ml in a seven days period). This is because magnesium can be absorbed by the skin. We know that magnesium is a very important mineral for athletes, and one that we’re often deficient in. Among other things, it helps with muscle relaxation and Testosterone production.
“Epsom salt baths increase perspiration, helping to get rid of toxins and impurities. Magnesium sulphate also stimulates vasodilatation, facilitating blood flow to the muscles and helping reduce inflammation. As a result, these baths can greatly increase the rate of recovery after a hard training session and, as a bonus, they reduce muscle and joint pains associated with an excessive inflammatory response.”
“The Birmingham study found that up to 600 grams of Epsom salt diluted in a normal size bath can be used effectively and without risk. However, they found that levels of 300 to 400 grams are sufficient. This technique should be used two to three times per week for 10 to 20 minutes after particularly gruelling workouts.”
In addition the magnesium and the sulfates helps to
Magnesium:
1. Ease stress and improves sleep and concentration
2. Help muscles and nerves function properly
3. Regulate activity of 325+ enzymes
4. Help prevent artery hardening and blood clots
5. Make insulin more effective
6. Reduce inflammation to relieve pain and muscle cramps
7. Improve oxygen use
Sulfates:
1. Flush toxins
2. Improve absorption of nutrients
3. Help form joint proteins, brain tissue and mucin proteins
4. Help prevent or ease migraine headaches
Finally i dont have a lot of experience with this method however i have done it twice this week after legs and upper body power. i noticed that i slept better i was rested in the morning and i my legs were less sore.
take care guys
Team Johnnie Jackson / Pretty Boys
