September 8, 2006 by erin.

When we use muscles that can be voluntarily controlled, such as those in our arms and legs, they contract and relax as we move. When a muscle, or a few fibers of a muscle, involuntarily contract it’s called a spasm. If the spasm is forceful and sustained, it’s called a cramp. So, in other words, a cramp is an involuntarily and forcibly contracted muscle that does not relax. A cramp can last from a few seconds to fifteen minutes. And, they commonly recur many times before going away.

Cramps are very common. About 95% of us will have one at some point. The most common places to get a cramp include legs, feet, and especially the calves. There are four types of cramps; True cramps, tetany, contractures and dystonic cramps. This article will focus on one; a “true” cramp.

A true cramp involves part or all of a single muscle or group of muscles that act together. This type of crams occurs due to overexcitability of the nerves that stimulate the muscles. They are the most common of all skeletal muscle cramps. There are several reasons one might get a “true”cramp. If you have an injury, a muscle spasm may occur as a protective mechanism to minimize movement around the area of the injury. For example, one might cramp around a broken bone. Vigorous exercise commonly causes cramps. When muscles get fatigued or used in a very repetitive motion, they are likely to cramp. Some people are pre-disposed to muscle cramps and get them regularly with physical exertion. Cramps may occur during the activity or hours later. They can also occur at rest, especially on older adults. Night cramps can be very painful and disruptive to sleep. The cause of night cramps in unknown, but has been linked to movements that shorten a muscle, which then cramps. For instance, if you pointed your toe down while lying in bed, you shorten the calf muscle and cause it to cramp. Dehydration is another reason muscles cramp. Vigorous exercise and sports cause loss of fluid through sweat which increase the risk of muscle cramps. This is more likely to occur in warm environments and can be a sign of heat stroke. Inadequate amounts of sodium has been linked to muscle cramps as well. Sodium depletion most commonly occurs during states of dehydration. Cramps also occur as a result of low blood calcium, magnesium and potassium. Low levels of calcium and magnesium are common during pregnancy unless supplemented; and, potassium is associated with muscle weakness. Also, cramps occur due to body fluid shifts. Certain medical conditions, such as cirrhosis of the liver, cause bodily fluids to distribute abnormally and cause cramping.

Most cramps can be stopped if the muscle can be stretched. Other methods of treatment include gently massaging the muscle, applying a warm towel or heating pad and, ice may also relax a cramp. If the cramp is caused from loss of fluid and electrolyte it is essential to replace them. A quick remedy would be to drink a few swallows of dill pickle juice.

Cramps caused by vigorous exercise can be prevented by stretching before and after the activity along with a proper warm-up and cool-down. Proper hydration before, during and after physical activity will also aide in the prevention of cramps. Also, as you achieve a higher level of fitness, cramps will occur less frequently.
Resources for this article are from sportsmedicine.about.com & medicinenet.com

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September 5, 2006 by erin.

It only takes one meal to ruin a whole week’s worth of good nutrition and exercise. I’ll explain. It takes 3500 calories to gain or lose a pound. So, if you were good all week and you were at a 250 calorie deficit each day and you expended 350 calories each day in exercise, by Saturday you would have lost one pound! Congrats!! But, if on Sunday you didn’t exercise and you had 3 pieces of pizza for dinner and had a triple scoop ice cream cone for dessert along with all your other regular meals… you’ve blown it! You’ve taken that wonderful 3600 calorie deficit and reduced it by at least 1500 calories. That’s half a pound!! All that work you’ve donethroughout the week has been blown in one day. DON”T!!! If you are serious about losing weight, don’t do this to yourself. Ask yourself what is more important… pizza and ice cream, or your health along with that size four you want to fit into. If you have cravings for “bad” things, make healthy substitutions and plan for the calories they cost. Make your pizza at home with a whole wheat crust and reduced fat cheese and have fat free, sugar free yogurt or ice cream in a bowl, not a cone. You will satisfy your cravings by doing this and you will save your diet!