Are cannabis and exercise a good match? Health nuts and wellness warriors understand that the benefits of cannabis include boosting mood, increasing focus, reducing pain and inflammation, and more. Similarly, exercise benefits us by supporting heart health, improving cognitive function, and boosting mood, but can they be used together?
The answer is a resounding yes! A wide array of perks come from consuming cannabis before, during, and after a workout. In fact, part of my CannaFit program is to help clients determine which type of cannabis to use in conjunction with their workouts and fitness goals. Embracing a CannaFit lifestyle involves practicing mindful consumption, mindful movement, and mindful eating. This approach emphasizes the importance of intention behind our actions and choices. Our objective is not to see how many pushups we can do while high. Rather, we use cannabis as motivation, to enhance recovery, and to overcome many of the barriers to a consistent exercise routine.
Research published in the International Journal of Epidemiology in 2019 shows that cannabis users in the US have a lower BMI than non-users. In the same vein, as many as 80% of users report they utilize cannabis before or after working out and spend an average of 138 minutes per week working out according to a study by the University of Colorado Boulder. As more and more cannabis enthusiasts come out of the “cannabis closet”, we are learning that the lazy stoner stereotype is outdated!
In one of the first studies of its kind, researchers found that regular cannabis users who partake prior to exercise reported a more positive affect, more enjoyment, and greater endorphin rush (The “runner’s high” feeling). They also claimed to feel greater exertion and lower pain levels.
So, what are the special benefits of adding cannabis to your fitness routine?
MIND-BODY CONNECTION
Both CBD and THC can enhance our workouts by allowing us to better connect our brain to our muscles. A strong mind-muscle connection allows for better results in any workout – from walking to yoga to lifting weights – because the focus and awareness of how each muscle is moving through range of motion is amplified. We feel whether the targeted muscle group is responding to the particular exercise. Performing a leg extension, for example, should highlight the muscles on top of the thigh above the knee contracting and flexing during the movement. This connection to your body improves your technique, which improves your performance.
For example, have you ever performed a deadlift but felt pulling or an uncomfortable sensation in your back? Instead of your hamstrings and glutes? Turning our focus to the glutes and hamstrings to drive the movement will enable us to activate them properly and engage the core ensuring their activation over your back.
A study published in “Cannabis and Cannabinoid Research” assigned 20 participants to either a cannabis group or placebo group where the cannabis group consumed 10 mg THC before a workout. The placebo group consumed a placebo. Participants performed a series of exercises designed to assess their mind-muscle connection and the results showed the cannabis group had greater mind-muscle connection than the placebo group.
Having worked as a personal trainer for over 15 years, I can tell you that the mind-muscle connection doesn’t always come naturally to everyone. It often takes months and years for clients to master body awareness. Whether clients choose CBD (the non-psychoactive type) or THC (the psychoactive type), consuming cannabis enhances the muscular consciousness needed to achieve superior results in the gym.
FACILITATE RECOVERY AND REDUCE PAIN
Exercise naturally leaves us with small amounts of inflammation due to the body’s response to the stress. When we exercise our muscles break down microscopically and then rebuild stronger. The recovery process uses our food and water to repair these muscles daily. During this process some natural inflammation occurs. Cannabis used orally or topically can reduce this inflammation and has been shown to lower pain levels before, during and after workouts.
In addition to post-exercise treatment, using cannabis for aches and pains reduces our tendency to skip exercise because we are stiff or sore. Joint discomfort, muscle tenderness and chronic pain are often a deterrent to more movement. If you’ve ever woken up with a sore back, neck, or other muscle ache, you can relate to the discouragement this brings. Anyone who lives with stubborn pain and inflammation will confirm they dread exercise.
OVERCOMING MORE OBSTACLES TO EXERCISE
If I had a nickel for every client that missed a workout due to stress and anxiety I’d be living on a yacht! It sounds counterintuitive: isn’t working out supposed to alleviate stress and anxiety? But when we’re burned out, overwhelmed and feel out of control, we look for ways to reduce our mental load. Frequently, the workout doesn’t make the cut. Additionally, for those of us who are chronically anxious, going to the gym often feels daunting. Working out at home requires motivation, which anxiety zaps.
CBD is the great mood regulator, and taking CBD daily can alleviate chronic anxiety, making everyday tasks more manageable. Have you ever experienced a bad day at work and then all you craved was curling up on the couch? Poor moods rarely motivate us to exercise! CBD can elevate a bad mood within minutes, giving us more motivation to workout when we otherwise wouldn’t have.
THC can have the same effect, however, everyone responds uniquely and needs to be diligent about the type and dosage of THC used. If you’re looking to consume THC while exercising, look for a Sativa strain that energizes. Generally Indica strains promote relaxation and sleep, although reactions may differ. Low doses of THC tend to provide more anxiety relief, whereas high doses can increase anxiety in some. I recommend starting with a very low dose of a Sativa strain, keeping track of your response, and be open to trying a few different types to find the optimal strain(s) and dose.
Pro tip: Maintain a journal of your cannabis consumption and how it affects your energy levels, motivation, performance and pain so that you know what works best for you.
HOW I PERSONALLY USE CANNABIS FOR EXERCISE
I prefer CBD for everything and THC specifically for my walking and stretching. The mind muscle connection from CBD enhances my weight lifting workouts. I function best when I can workout “in the zone” whether this is walking, lifting, taking a step class or practicing yoga. Both CBD and THC enhance our ability to focus and zone in.
Stretching with a slightly more intense high is one of my favorite ways to utilize cannabis. I can lay on the mat, or get into position, and let my mind settle me into a stretch like no other. As I extend each limb, I can feel the muscles lengthen and release. This allows me to push deeper into the stretch. My breathing slows, focuses and allows any tense muscles to relax. I notice each muscle -some are stiff, sore, or inflexible. Others are supple, light and flexible. My overall achiness dissipates. Fatigued legs and feet from standing all day lengthen and elongate. I notice the restriction in my back as I twist and release deeper to loosen it. My sensitive neck relaxes as I gently hold each stretch, sinking into the floor, increasing the range of motion. My cramped chest opens, letting go of tension. My heart pumps, invigorating my entire body as I surrender to the feeling of melting into my mat.
Stretching while consuming cannabis can be meditative, peaceful and calm, but also invigorating in a gentle way. I hope this encourages you to try it!
In conclusion, the integration of cannabis into fitness routines through mindful consumption, movement, and eating can yield numerous benefits. By understanding the versatility of cannabis in enhancing various workout activities, you can elevate your personal fitness experience! Ultimately, embracing a Cannafit lifestyle offers a holistic approach to wellness that combines the benefits of cannabis with fitness for an optimized and mindful exercise experience.
If you’re interested in more personalized information or want to explore further, feel free to reach out to me directly at Beth@Cannafitnessnutrition.com. You can discover more about my comprehensive 12 week program, CannaFit, which helps you integrate cannabis into your fitness and nutrition for optimal wellness at www.cannafitnessnutrition.com.