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Winter is finally over, and as temperatures rise and wooly layers are shed, some of us are realizing that we should have been a little more careful with our eating and gym habits these past few months. With swimsuit season nearly upon us, it’s time to get serious about lifting, running, and nutrition. While this is daunting enough for the average person, these tasks are additionally challenging for those whose preferred method of decompressing involves getting as high as possible.
So, how does weed affect your ability to work out? And, is it possible to smoke and get fit at the same time? After researching the latest studies and speaking with athletes and trainers, we’ve consolidated the sagest advice we could find into this comprehensive guide for the stoner who wants to shed some pounds.
Work out as much as possible.
“Be a lifelong athlete and hope that your innate abilities and ingrained habits are enough to cancel out any negative effects of smoking,” advised a former Division 1 football player.
Work out in the morning, or at least before you start blazing.
As you might expect, it's always easier to work out before you start smoking. “You’ll most likely not workout as hard since you’re feeling the affects of cannabis,” cautions the former football player. Working out before you smoke will create a caloric deficit, something that will come in handy if you get the munchies later. Early exercise might motivate you to swap out your munchies go-to for something healthier; for example, if you love potato chips, try kale chips instead. Also, smoking constricts blood vessels, which may hinder your body’s ability to deliver nutrients and amino acids to muscles post-workout, which is bad for gains.
If you do smoke before you hit the gym, take it easy and team up with a sober spotter.
A 1975 study found that those who smoked experienced a 25% decrease in power output, so steer clear of Olympic lifting and power lifts if you're under the influence. Weed can also alter your perceptual sensory mechanisms, which opens up users to a greater risk of accidents and injuries. So if you’re a little blazed, try and find a spotter who isn’t, and choose your lifts carefully.
Never skip cardio.
Let’s face it: if you're a regular smoker, your cardiovascular capabilities are compromised. You need all the cardio you can get.
"Runner's high" will take on a new meaning.
Have you ever heard of runner’s high? When we run, our bodies produce endocannabinoids, a naturally occurring form of THC, which, when combined with endorphins, produces a sense of euphoria in runners. Well, for veteran smokers, this won’t be the only form of THC released into the bloodstream during exercise. Trainer Joe Holder, drawing on a 2013 study, notes that exercise tends to enhance THC levels in the blood of frequent users. After it’s ingested, the THC from marijuana gets stored in fat, and exercise burns fat. As it burns, THC is released back into the bloodstream, resulting in an actual high.
And weed might actually make you a better runner.
Long distance runners have known about pot’s beneficial effects for years. A little cannabis before a cardio session will help you stay in the zone and not fixate on the painful experience that is running, which results in performance gains. “Some people have a hard time focusing on their workout… smoking can help in that regard. It’s not like taking pre-workout is any better for your health,” says New York-based trainer Alex Baril. However, if you’re interested in testing this one out, it’s probably wiser to have an edible or vape instead of lighting up.
Opt for low intensity steady state activities (LISS) over high intensity intervals (HIIT).
When it comes to cardio, you should choose LISS routines over HIIT ones, especially on days that you have smoked. “People who use the substance should look to increase their aerobic capacity by doing a slow-paced cardiorespiratory exercise for at least 40 minutes to an hour such as the stair master or walking at a fast pace for a similar amount of time,” advises Baril. He cautions against doing HIIT activities on days where you’ve already smoked, since marijuana automatically increases your heart rate.
Incorporate yoga into your workout.
Some yoga instructors have found that pot smokers take to yoga very quickly. They say smokers are better able to achieve a sense of unity in mind, body, and spirit, and pot helps alleviate the discomfort and stiffness non-smokers experience when stretching. Also, yoga breathing will help improve your lung capacity.
Do your plyos.
“Besides the obvious cardiorespitory restriction that marijuana places upon an individual, it’s also known to disrupt the natural heart rate, hinder physical coordination, and slow down the nervous system,” explains Baril. To counteract some of these negative consequences, especially those that depress neural capabilities, Baril suggests jumping rope and doing other light plyometric exercises.
Consider giving up the ganja.
Cannabis has been shown to decrease peak performance through a decrement in simple and complex reaction times, steadiness, and psychomotor skills. Chronic usage can lead to dips in testosterone. All of these things will inhibit your ability to achieve maximal results from sweat sessions.
JK, don’t do that.
Exercise might actually help you enjoy smoking more. A study at the University of Sydney found that engaging in exercise can supercharge your buzz and increase the effects of marijuana. Working out for just 30 minutes will trigger a stronger high for smokers, and researchers found that blood levels of THC were 15% higher on average after participants engaged in exercise.