by Rupe | Apr 6, 2008 | Workout Log
You Can Prevent this Problem — By Liz Noelcke, SparkPeople, Staff Writer
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
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.
An ounce of prevention
For prevention, include stretching in every workout. You’ll not only gain a wider range of flexibility, but you’ll also help keep muscles healthy. Take control over your breathing, especially while you are stretching. Deep breaths will deliver much needed oxygen to your muscles. Also make sure to warm up before heavy exercise so that your muscles are not shocked. Gradually ease into the exercise. Increase your training intensity slowly over time. Too much too soon will only result in injury.
Avoid eating a big meal too close to your work out. You’ll be taking blood flow away from your muscles and towards your digestion system. And as always, drink water. It will keep your joints moving fluidly and help remove toxins that might build up in your muscles.
Although not usually worrisome, if you get cramps on a regular basis, be sure to consult your doctor.
by Rupe | Oct 23, 2005 | Workout Log
Today’s workout was pretty intense. 30 min elliptical and 30 min intervals of 5 @ 3mph and 5@8, then 8.5, then 1 min at 9 and pyramid down to 7.
Body is changing incredibly. See results particularly in the upperbody region. Still have a little flab around the waist, but I have dropped a solid 15lbs in 7 weeks. I have 5 more weeks to go in this program to validate it.
Starting on my last third – 4 weeks. I am going to go pretty heavy to bulk up slightly and work the heck out of abs. Will kill the flab monster by the hook or the crook.
by Rupe | Feb 23, 2005 | Workout Log
Today’s run – 2.0m/18.23 min
Mood: The tired feeling continued today….mostly because I spent approx 6 hours behind the steering….went to Jacksonville today. Goal starting tonite is to be in bed by no later than 11pm. that way I get aboout 7 hours of sleep or so. Will be working on refining my workout regiment over phase II in about a week. Will be bringing in weighs and cycling. Alternated today between 6, 7, and 8. 6(.25m): 7(.25): 8(.25):6(.25):7(.5) and then a mixof 6 and 7 to finish off the .5 mile. Finished off with 20 pushups, 20 curl ups, and 20 leg lifts.
————————–Statistics—————————–
Week 3: 11.02m [Phase I.3] / [Total = 35.63m)]
Week 2: 10.89m [Phase I.2]
Week 1: 13.72 m [Phase I.1]
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Zocor up check…just too it. Ate pretty good today…not alot, turkey sandwich, chicken breat. Not gonna make much of it, as this is just a temporary phase….I have not exhaled yet, but today is literally my last day on active duty. As I write this piece the clock is exactly on 11:01pm; I will official be in a reserve status in exactly 1 hours time. It has been a mixed blessing. Materially, I got quite a bit, learned a lot, met a lot of great folks, but I have also seen the darker side of man as well. Won’t dwell on that tho, because, given what I have accomplished, I am already a winner and a bigger winner is yet to come. I wish the ones gone the best and the ones left behind the same. Fair Winds and Following Seas.
by Rupe | Feb 21, 2005 | Workout Log
Rest day. Zocor still going strong…still.
by Rupe | Feb 20, 2005 | Workout Log
Today’s run – 4.0m/40 min
Mood: Felt really pretty tired today…in fact I have been feeling tired lately. Big part of that is that I have not been getting a steady supply of sleep. Will be pushing for at least 6 hours per night starting tonite. As you can see, I didn’t do the 4mile run yesterday as I intended, but the rest was well worth it. Body is looking good, a bit heavier than exected – I have been at 185 for the last 3 months. Will be focusing on cutting down to around 175 or so in the next phase of my workout. Watching diet is a must…not that my diet is all that bad now anyway. Stepped away from the alternating workout today to add some stamina work. Will be working in the speed and stamina workout as a regular part of my workout from now on.
————————–Statistics—————————–
Week 3: 9.02m [Phase I.3] / [Total = 33.63m)]
Week 2: 10.89m [Phase I.2]
Week 1: 13.72 m [Phase I.1]
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Zocor still rocking and rolling along. Had 1 slices of Dominoes pizza, 1 banana and an apple for dinner. WIll be heading up to Jax tomorrow – MLK Day to close out account and move to the next life phase. Will share more about that in day and months to come.
by Rupe | Feb 19, 2005 | Workout Log
Rest day. Zocor still going strong…yeah again!
