Running wise yesterday was a “rest day” in TheETG training program.
Standardized activities at home…….
——- TheETG supplemental exercises……
– Wall Hand Stands……push-ups in a hand stand position
use a wall as a back-stop. 2 reps slowly
– Jacks…………………….jack-knife situps
combination of simultaneously done sits-ups and leg raises. 20 reps slowly
– Back Extensions…….laying prone, raise upper-torso
upper-torso slightly off the ground, 20 reps slowly
– Balance…………………eyes closed 1/4 squat
stand on one leg, do 1/4 squat then return to starting position. 2 reps slowly
——- Inversion table
5 to 10 minutes in an inverted position.
Opposite positions…..periodically putting yourself into opposition positions from the one’s you spend much or most of your time day to day over the course of years and decades is a very good idea either physically and/or physiologically. If you sit for most of the day your back, hips, and knees are in a flexion position, good to get into extension for a few minutes each day. Likewise if you spend much or most of the day in an upright position its a good idea to spend a few minutes each day in a reclined or inverted position either via a yoga pose or inversion table.
—– Epsom salts bath…….5 – 10 minutes warm or hot bath in epsom salts [magnesium aborbed through the skin]
“After initial pilot studies, all volunteers took baths (temperatures 50-55°C) and stayed in the bath for 12 minutes.”
“….soaking in Epsom salts therefore increases blood magnesium concentrations…”
“…..all individuals had significant rises in plasma magnesium and sulfate at a level of 1% Epsom salts. This equates to 1g MgS04/100ml water; 600g Epsom salts/60 litres, the standard size UK bath taken in this project (~15 US gallons). However, most volunteers had significantly raised Mg/S0 levels on baths with 400g MgS0 added. Above the 600g/bath level, volunteers complained that the water felt ‘soapy’.”
“The values obtained suggest that most people would find maximal benefit by bathing 2 or 3 times/week, using 500-600g Epsom salts each time.”
“Bathing in Epsom salts is a safe and easy way to increase sulfate and magnesium levels in the body.”
R.H Waring
Report on Absorption of magnesium sulfate (Epsom salts) across the skin
School of Biosciences, University of Birmingham, United Kingdom