Muscle Cramps: Unmasking the Fitness Dilemma

The article talks about the occurrence of muscle cramps among individuals who want stay fit and improve their health. Rather than taking medication and drugs to treat muscle cramps, individuals are advised to make adjustments in their training routine and diets to lessen the development of muscle cramps.

 

People nowadays are becoming more conscious about their health, recognizing the importance of exercise and physical activities in their lives. Many have been integrating exercises like jogging, skipping ropes, brisk walking, and other similar exercises in their daily routines. However, there are instances that people who exercise, especially those who run or jog, can be vulnerable to muscle cramps. Muscle cramps are the involuntary and forcible contraction of the muscles. These cramps can be related to a part of a muscle, the entire muscle, or a group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point of their lives.

 Muscle cramps can be caused by different factors which may include poor flexibility, muscle fatigue, electrolyte and mineral depletion, excessive physical exertion, and dehydration. Electrolytes are minerals in the blood and other fluids that carry an energy charge. In addition to these causes, muscle cramps can be linked to some factors like improper breathing and unhealthy diets.

Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.

· Stop the activity that triggered the muscle cramp
· Gently stretch the affected muscle
· Keep the affected muscle moving with light activity (standing and walking around)
· Massage the affected area to aid blood flow

Making adjustments in one's training routine may help prevent the occurrence of muscle cramp. Improving one's cardiovascular fitness may also boost the flow of blood to the muscles. A strong heart may guarantee that there are sufficient amounts of oxygen and nutrients in the muscles for them to function properly. Stretching may also help the muscles become more loose and flexible that may stop the muscles from tightening and cramping. Stretching coupled with a good warm-up session may lead to increased range of movements and help prevent injuries and muscle cramps by prompting muscle recovery.

In terms of breathing and healthy diets, people who workout should make sure that plenty of water is taken before and while working out to replace lost electrolytes. Deep breaths should be done while working out to allow consumption of plenty of oxygen. Studies show that when oxygen intake is more efficient the following may take place: slower heart rate, decreased blood pressure, eased anxiety, and relaxed muscles. Workouts should not be overdone to prevent the occurrence of muscle cramps. Any cramping usually subside after a few minutes of rest but if individuals are having trouble with their cramps they should seek the advise of doctors of other health specialists.

Rather than seek for the treatments or remedies for muscle cramps engaging in proper pre-workout and workout routines may eliminate or lessen the occurrence of these health ailment. The use of over-the-counter medication to treat muscle cramps is not prohibited. But individuals who wish to try them should consult doctors before taking them and not self-medicate. Proper workouts and healthy diets prioritized rather than taking muscle relaxants and other medications to treat muscle cramps.



Damian@FitnHealthy

Half Marathon Training for Beginners: 13.1 Miles to Glory!

A half marathon is 13.1 miles and should not be attempted by the faint of heart or the uninitiated. Even though it is the little brother to the monster 26-plus mile full marathon, it should not be attempted by anyone who doesn’t already run semi-regularly. Below we map out a training routine and the physical and mental accoutrements that will be necessary to undertake this serious and fulfilling activity.

Getting Prepared

Before you sign up for a half marathon, check out these guidelines for easing into such a mammoth undertaking. No matter how ready you think you might be, it’s still 13 freaking miles! These tips and guidelines will not only prepare your body for a half marathon, but your mind as well.

• Motivation is a huge factor. Not only do you need to motivate to begin training, you must have the mental stamina to keep at it long enough to be ready for a half marathon.
• Set goals for yourself that are achievable. Whether your goals are to lose a certain amount of weight, to run the half marathon in a certain time or to just finish the race, setting attainable goals during this process will keep you motivated and will give you quantifiable reasons to keep at it. Without goals you’re likely to quit when it starts getting tough.
• Wear the right gear. This includes the right shoes and wearing comfortable clothes that can sustain you for the time it will take to run 13 miles. There are countless kinds of running shoes out there, so make sure you get something that fits you specifically.
• Eat healthy. When training for a half marathon, your body is no longer just used for walking around from point A to point B. It is now a machine, and machines need to be kept in tip top shape. Keep in mind that carbohydrates provide the fuel runners need. During half marathon training, 65% of your total calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. It’s a good idea to eat during the race as well. Compact and energy-laden foods such as bananas, energy bars, dried fruit, oranges or even certain candies will not only take your mind off the race, but will get your energy level back up.
• Be sure to hydrate. On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.
• Don’f forget the music! Picking the right jams to get you through the tough parts of training and the actual race can be integral. Not only do you want music that will motivate you, you also might want something with a rhythm that will keep you in pace with your run. Make a playlist that pumps you up at first, then put on songs with similar tempos that will sustain you during the tough parts and finally end your run with some mellow songs that will calm the mind as well as the body.

Pre Training

Before starting a rigid training schedule, you must be able to meet certain physical requirements that are necessary to get you to the next level of training. First and foremost, you will want to consult your doctor to make sure it will be safe for you to run long distances, especially if you are over the ages of 35-40.
Next, you should already be running about three times a week, with weekday runs averaging about 30 minutes and longer weekend runs coming in at about 3 miles. Its important to remember that you may take walk breaks throughout your run if necessary. Once you have a good foundation to start with, it’s time to start training!
Finally, don’t forget to stretch before your runs. This will help prevent injury and get you warmed up for you run.

Training

You’ve got the gear. You’re walk/running three times a week. Now on to the training. The following 12-week training schedule will get you ready to chew up and spit out those 13.1 miles.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 1

off

3 miles

3 miles

3 miles

off

3 miles

4 miles

Week 2

off

3 miles

4 miles

3 miles

off

3 miles

4 miles

Week 3

off

3 miles

4 miles

3 miles

off

3 miles

5 miles

Week 4

off

3 miles

5 miles

3 miles

off

4 miles

6 miles

Week 5

off

4 miles

5 miles

4 miles

off

3 miles

7 miles

Week 6

off

4 miles

4 miles

4 miles

off

4 miles

8 miles

Week 7

off

4 miles

6 miles

4 miles

off

4 miles

9 miles

Week 8

off

4 miles

6 miles

4 miles

off

4 miles

10 miles

Week 9

off

4 miles

6 miles

4 miles

off

3 miles

11 miles

Week 10

off

4 miles

5 miles

4 miles

off

4 miles

12 miles

Week 11

off

4 miles

5 miles

4 miles

off

3 miles

6 miles

Week 12

off

3 miles

5 miles

3 miles

off

2 miles

13.1 miles!

Things to Remember

• Don’t forget your rest days! If you’re following this or any other half marathon training schedule, make sure to incorporate two full rest days into it. This will give your joints enough time to rest. It may even be helpful to taper off a bit near the end of your training in order to let your body recover fully for the actual race day.
• Pace yourself. When the starter’s pistol goes off, you and everyone else will be hopped up on adrenaline. Don’t forget that long-distance running is all about endurance. Don’t forget to maintain a consistent pace so you can finish in a big way.

There you have it. We’ve covered everything from your kicks to your jams to your training schedule. Make sure to give yourself ample time to prepare for the half marathon. If it’s coming up soon and you have never run a mile in your life, wait for next year – you don’t want to overdo it. Don’t forget to talk to your doctor first, and good luck out there.

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