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How to Eliminate Muscle Cramps
| Posted on May 21, 2010 at 6:32 PM |
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You Can Prevent this Problem
Muscle cramps can be a very painful side effect of exercise. You work out to benefit your body and overall health, and are punished with a sharp pain in your muscles. It’s easy to get frustrated and even apprehensive when a "charley horse" occurs, but they are usually harmless and there are several tricks to help alleviate the pain.
Cramps occur when a muscle contracts and doesn’t relax. They are involuntary and you can often see or feel your muscle twitching. Even after the muscle does relax, it will remain fatigued and possibly sore. Cramps can last anywhere from a few seconds to 25 minutes or more. While some people experience cramps during exercise, they can also happen while sitting or even sleeping. They most commonly occur in the leg, especially in the calf, hamstring and quadricep.
Why me?
There are many reasons why cramps may occur. Inadequate stretching and overexertion might lead to a build up of lactic acid in your muscles. Muscle fatigue and dehydration may also contribute. Cramps are also more likely to happen in hot weather since you tend to lose more fluids.
Make it stop!:ohmy:
When cramps do strike, instead of grimacing in pain, try a few tricks to help the muscle relax. Start by gently stretching the area. Don’t reach too far; just lightly push the muscle until you feel a stretch. Learn specific stretches to use. Another way to reduce the pain is to delicately massage the cramped muscle, without rubbing too hard. You might also try to ice the affected area for 15 minutes at a time. This will increase the circulation to the muscle.
All the best!
Mariana:)
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It is recommended that adults get a total of 30 minutes of physical activity on most, if not all days of the week.
I suggest that for three or four days this should involve more vigorous exercise lasting at least 30 continuous minutes. "Vigorous" means with your heart rate at around 70-85 per cent of it's maximum (220 beats per minute minus your age). If you simply want to maintain where you are at now, do 30 minutes of activity most days of the week.
If you want to improve fitness, lose weight or tone up, you will need to work harder, incorporating cardio and strength or resistance training into your routine.
Does Low Intensity Exercise Burn Fat?
You probably heard this one a lot: working at around 50-60 per cent of your maximum heart rate burns more fat than a workout at 70-85 per cent needed for boosting fitness.
While low intensity exercises is great for beginners (its low impact and most of the fuel that you burn is fat), exercising at a higher intensity is better for weight loss, because you burn more fat per minute plus a lot more kilojoules.
Should I Exercise On An Empty Stomach?
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Aim for a meal high in carbs, low in fibre and low in fat three hours before.
Top up carbs about an hour before you exercise - fruit, yoghurt or toasts are good.
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