LOCALadk Magazine

Cold water Immersion – there is some controversy around the actual effectiveness of this method. To over-summarize it, it appears that while it may help people feel a bit less pain after strenuous exercise due to the possible anti-inflammatory effects and the reduction of metabolic activity in the muscle tissue, it doesn't eliminate the actual structural muscle damage that is causing the pain. In general, the temperature of the water is between 59F (15C) and 95F (35C), which frankly is a pretty wide range, so your tolerance to cold is the limiting factor. Epsom Salt Bath – Magnesium is essential in normal functioning of the muscle, like muscle contractions. Deficiency symptoms that are related to muscles are muscle cramps, muscle twitching, muscle spasm, restless legs, tremors, and weakness. While there is plenty of age-old anecdotal theory on epsom salt baths, there is hardly any actual research showing the effectiveness of an epsom salt bath on exercise recovery (however, I hear it makes your skin silky smooth). Sabine Weber, RD, and owner of Adirondack Nutrition Consulting offers this: "When consuming proper levels of magnesium, one can help prevent or reduce sore muscles after exercise or prolonged use related to muscle fatigue. The recommended daily allowance for men is 410 mg and for women it is 320 mg. In the end – a good strategy is to exercise a little judgment so as not to overdue too much on your excitement for the winter season to begin. Give it a couple of weeks, and work yourself back into it rather than jumping in with both feet. Winter is a long season around here, so there's no rush – the snow will wait for you. LOCALadk Good food sources of magnesium are: Spinach, Cooked: 157 mg in 1 cup; Raw: 24 mg in 1 cup Pumpkin Seeds, Dry Roasted: 156 mg in 1 oz. Soybeans: 148 mg in 1 cup Black Beans: 120 mg in 1 cup Brazil Nuts: 107 mg in 1 oz. (6-8 nuts) Lima Beans: 101 mg in 1 cup Beet Greens, Cooked: 98 mg in 1 cup Winter 2014 31 St. Regis Canoe Outfitters March 1-8: Fl. Panhandle March 15-22: ACE Basin 518-891-1838 / 888-775-2925 www.CanoeOutfitters.com info@CanoeOutfitters.com 73 Dorsey St. Saranac Lake, NY 12983 Winter Paddling Trips John Shafer Johnny O l d School Adirondack Guide Adirondack Adventure Guide Service 518.744.6026 freeheelskiR@gmail.com Back Country Skiing Guide with 25 Years Experience in the High Peaks Avalanche Safety Certication and a Lifetime of Enthusiasm!

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