Working Out High

5 Tips on How to Workout High Safely

By: Sumera Garcia-Quadri

Now that recreational Cannabis is legal in Ontario, it is critical for gyms, fitness professionals, and those involved in sport and recreation, like me, to first educate ourselves about the new law, second, acknowledge that our class participants may be using while in our programs, and lastly, provide some tips on how to workout safely while high.

Currently, there seems to be a lack of research online exploring the connection between Cannabis and exercise. Many articles and blogs focus on how the drug impacts male workout and sports performance, with little on female performance. I’d say this is a start to a larger discussion that needs to happen.

Based on available findings, many report that getting high before a workout can make the workout more enjoyable. A blogger, Sam Smith, found that he had the best workout experience while being high. He noted his ability to exercise for a longer period of time and complete more repetitions. Lea, the owner of, Break the Stigma Fitness, the first cannabis-friendly-fitness facility in the world, has been offering Cannabis-infused fitness classes including Yoga and Kickboxing. She mentions that she herself has been using Cannabis to treat her chronic pain brought about by a connective tissue disease. While exercising high may bring about better results for some, the drug has been noted to in fact reduce performance, mental capacity (i.e. paranoia and hallucinations) and slow down one’s reaction time and coordination which can lead to an increased risk of injury.

On a personal note, my grandmother, who had a stroke last year, and my aunt, who was recently diagnosed with Fibromyalgia and experiences Chronic Fatigue Syndrome symptoms, a condition that caused her to leave her job and masters program and instead become bedridden, have both reported that the use of Cannabis on occasion has helped them alleviate their pain and become more physically active.

Here are my 5 tips on how to workout high safely:

Before using Cannabis for exercise, speak to your doctor or nurse about the risks and benefits of doing so. For those using medicinal marijuana to alleviate any pain symptoms preventing them for living a healthy active lifestyle, ask how much of a dose you need and what options are best for exercising with your condition. According to men’s health CBD (cannabidiol), is a non-psychoactive compound in marijuana that many athletes claim enhances recovery.

Do note, if you’re new to working out or are just getting back into it after a pregnancy, injury, or health condition, you are always encouraged to fill out PARQ forms to assess your readiness and to speak to your doctor.

2. Let your gym, facility and/or instructor know ahead of time that you’re working out high. Let them know you’ve discussed this with your doctor and are aware of the risks. It’s important to let those in charge know as they will feel liable if anything happens to you while you’re on their premises. In case of an emergency, they will also be able to share your drug usages with the right parties, similar to those taking heart medications.

3. Stick to a workout you know and are comfortable doing. If you do weights, try doing them sitting or lying down in case you become dizzy and light headed. If you prefer low impact cardio, do a class you already know and with an instructor, you know. It’s best not to try any new exercises, high impact workouts, or enhance the exercise (making it longer or adding more weight) in case the drug causes a negative effect. According to the Government of Canada, “cannabis can slow reaction times, lower your ability to pay attention, harm coordination, and can lead to disorganized thoughts.”

4. Workout around others. In case your high turns bad during a workout, (i.e. causing hallucinations, paranoia, and/or lower blood pressure which can make you feel light-headed) you can reach out for help instantly. If you’re at home alone, have your phone nearby in case of an emergency.

5. If you experience any pain, STOP! You cannot gain if you’re in pain.

The goal of a workout is to enhance one’s mind, body, and spirit. If you’re achieving this while high, then that’s worth noting and maybe even sticking to unless it causes long-term health concerns.

Wishing you a healthy active lifestyle this winter season.

Sources:

5 Reasons To Warm Up Before You Exercise This Winter -

Geared For Those Who Enjoy Group Exercise Classes and Solo Workouts

By: S. Quadri, Fusion Cardio Toronto

During the winter, many of us will be rushing indoors to avoid the bone-chilling effects of the cold. The winter’s baggage which also includes a lack of sunlight, along with shorter days and longer nights, will make hibernation seem like the best choice of activity. Put simply, the winter climate can make exercising seem like a drag. The good news is that there’s a way to make working out during this time of year easier. The secret is the warm-up.

Here’s Why

1. It prepares you both mentally and physically – the music, type of class, instructor, and movements, all help to excite the body’s systems (mind, body, and spirit)

2. It creates energy for the workout – warm-ups help to circulate the blood and deliver oxygen to cells to create energy (ATP) for the upcoming physical activity

3. It Reduces injuries – the increase in body temperature caused by the body’s systems helps to make the joints and muscles pliable and flexible to performing a broader range of motion

4. It encourages success – Warm-ups combine the movements that you will see throughout the session which helps to make the workout easy to follow and enjoyable

5. It creates social opportunities – Joining a group exercise class/physical activity in time for the warm-up gives you the opportunity to choose who you want to workout beside and possibly get to know. If you don’t like working out alone, finding someone like you can help motivate you to return throughout the winter and onward.

If you’re into working out alone, here are some warm-up tips to help you during the season

Tips on How To Warm Up Alone Indoors

Use dynamic stretches (stretches with motion) (leg kickbacks, arm crosses/circles, marches, brisk walking, spot jogs)
Avoid static stretching as these are used to encourage relaxation
Drink lots of water before the workout
Show up dressed to workout and dress warm, you can always remove layers later

Tips on How To Warm Up Alone Outdoors

Dress warm - find out what materials are best for the type of workout and are ideal for the cold temperatures that you will be in
Drink lots of water before the warm-up
Spend more time warming up the body (before a run, walk briskly, or before a skate, do a few laps)
Make warm-ups longer to help the body cope with the cold weather
Take in long deep breaths that will be used to create energy for the upcoming workout
Plan workouts that are during the day when it’s warmer and on days when it’s sunny. You can view 14-day weather trends on most weather websites.

NOTE: If you’re working out in the winter or early morning, the warm-up period should be longer as the body may be stiff due to a lack of movement. New beginners, older adults, and pregnant women need longer warm-up periods. These groups should always consult with a doctor to find out what is safe for them.

To read more about winter warm-ups and workouts, please do feel free to check out the sources listed below.

References

Erickson, Marla, 2014, Components of a Fitness Class, Fitness Instructor Specialist, Canadian Fitness Professionals, p. 109 p. 116.
https://www.health.harvard.edu/staying-healthy/how-does-cold-weather-affect-your-health
http://www.bbc.com/future/story/20140107-what-extreme-cold-does-to-human
https://www.webmd.com/fitness-exercise/features/do-your-muscles-hurt-more-when-its-cold-out#1
https://www.medicalnewstoday.com/articles/161618.php
https://www.mensfitness.com/training/seven-tips-winter-running
http://www.nsmi.org.uk/articles/injury-prevention/warming-up.html
https://healthyliving.azcentral.com/five-safety-guidelines-exercising-1339.html
https://www.fitnessmagazine.com/health/conditions/symptoms-of-vitamin-d-deficiency/?page=4
https://www.womenshealthmag.com/fitness/stretch-workout
https://www.jillianmichaels.com/blog/health-and-fitness/6-bad-fitness-habits-you-should-break
https://www.mensfitness.com/life/entertainment/heres-why-you-want-sleep-more-winter