What Is A Cramp?

When you exercise, you sometimes feel a painful sensation in your muscles. This painful sensation is often referred to as a cramp. Cramps cause severe and sudden pain in the affected area and they usually happen during exercise or vigorous activities such as running or sprinting.

There are many things that can cause cramps. One of the most common causes is overextension. When your muscles are overused or suddenly used, they tighten. This is because they are not used to such movements. Another common cause is dehydration. When your body lack fluids, the blood becomes thicker and the blood circulation becomes less efficient. As a result, your muscles cannot get the oxygen they need leading to the spasms. In addition, dehydration can also be related to electrolyte imbalance. If the amounts of potassium, sodium and calcium in your body are not balanced, your muscles will experience cramps.

Cramps can be categorized into two main types. The first type is known as the true cramp. Most people experience this type as it is caused mainly by vigorous movements and injuries. True cramps may happen during or after an exercise routine depending on the severity of the activity. They also happen when your body is injured especially when broken bones affect the muscles around them. The second type is known as the rest cramp. Rest cramps happen not when the body is inactive. For instance, if you have been sitting for many hours, your muscles become inactive and the blood circulation in your body is altered. This type can be very disruptive especially when you are sleeping. Rest cramps can also be caused by dehydration or fluid loss. They usually happen during summer when the temperature is very high. This is because your body gives off too much liquid through sweating.

There are several ways on how you can prevent your muscles from cramping. The first way is to breathe properly. Deep breaths are always advisable especially when you are exercising. If you maintain a good breathing technique, your muscles will not lack oxygen. The second way is to drink water. Since dehydration is a major cause of cramps, you need to make sure your body has the right amount of fluids all the time. This is mainly important during the summer season. The third way is to eat potassium-rich foods. This is to balance the electrolytes in your body that will aid to healthier muscles. The fourth way is to drink milk. Your muscles also need calcium therefore you need to supply them adequately. The fifth way is to avoid inactivity. You need to move your body every few hours to help the muscles loosen up. The last step is to do warm-up exercises. Before you embark on vigorous exercise routines, you need to prepare your muscles by stretching.

These are the things that you need to know about cramps. Knowing them will help you avoid painful sensations when you exercise.

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How To Count Calories To Lose Weight

To reduce weight, it is necessary to know about the required amount of calories to lose weight. As all of us know that calories give us energy to carry on every work we do. But if the intake of calories for a person is more than its usage, the extra calories tend to deposit as fat and therefore result in extra weight for the person. Those who want to reduce weight must plan their diet in such a way that they consume fewer calories for weight loss.

Determining The Calorie Numbers: How To Count Calories?

Next question is how to determine the amount of calories for weight loss? This varies from person to person and the easiest way to count calories to lose weight is the BMR of a person. BMR stands for Basal Metabolic Rate. This gives you the amount of calories you requires to maintain the current weight without doing any activity. Then, by using the activity multiplier, you can find out the exact amount of calories required to maintain weight.

If you are thinking how to lose calories, you will have to reduce calorie intake. To lose a pound of body fat, you need to either expend 3500 calories or reduce intake of calories by 3500. A practical approach would be to make a proper calorie dieting plan and an exercise program side by side.

According to the diet plan, 500 calories should be reduced from daily diet and 500 extra calories should be expended through workout or physical activities like sports. This activity or exercise is in addition to a person's regular, daily activities at present. Therefore, by a deficit of a total of 1000 calories per day, amount of lost calories will be 7000 per week. By calculation, it should result in a reduction of two pounds of weight for a healthy person.

Why Some Diet Plans Fail?

The formula and calculations seem simple enough; one can calculate exact calories to lose weight easily. Still, many people who embark on a diet and exercise plan so enthusiastically find it very difficult to lose weight and finally give up after giving it a try. There may be several reasons behind this. The primary reason is that they make unrealistic plan where the body goes under starvation mode. Sometimes people are unable to follow a balanced diet plan because of their cravings and giving-in to high calorie food.

To reduce a certain number of calories to lose weight is a simple thing, if followed rigorously through a proper dieting plan. For this, one must know the calorie count of food regularly eaten by a person during the whole day. One must also remember that just dieting won't help in a longer term as the body will lose fat as well as muscle mass. This may result in fatigue, sunken skin, wrinkles, loss of interest and appetite, and many other physical as well as mental health problems.

The key to effective weight loss while counting calories to lose weight lies in a combination of a diet plan along with an exercise program. Exercise builds muscles, improves blood circulation, and improves stamina and overall health. A practical approach would be to reduce intake by certain number of calories and keep the diet balanced with vital nutrients. In addition, do regular exercises and sufficient physical activity to burn extra calories.

Reduction in intake of calories to lose weight is a common approach to a weight loss program. But it should be combined with sufficient exercise in order to burn calories for a healthy body. A low calorie dieting plan, if followed properly, results in desired weight loss.

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Exercise and Pregnancy - Fit for Two

Something was obviously bothering Diane. "I guess I'm going to have to stop working out," she sighed. As her personal trainer, I was stunned at this statement. After all, she had made terrific progress in her training endeavors, and had literally redefined her physique. She paused for a moment and then continued, "I just found out that I'm pregnant..."
Sadly, many women still believe that pregnancy requires a sedentary lifestyle. Even worse, some continue to train while pregnant, without understanding the contraindications for exercise. This can seriously jeopardize their own health and well being, as well as that of their fetus. There are so many misconceptions and lack of information regarding training during pregnancy that many gynecologists are not even sure how to properly counsel their patients on this subject. Yet, when properly implemented, an exercise regimen can provide a multitude of benefits for the pregnant woman, with virtually no downside.
As a personal trainer, perhaps the most frequent complaint that I hear from women is that they cannot lose excess weight gained after pregnancy. During pregnancy, a woman undergoes many physiologic and hormonal changes that can alter her metabolism and body habitus. It is commonplace to gain fifty pounds, post-partum, and most are unprepared to deal with this event.
While it is certainly possible for a woman to reshape her body after pregnancy, the best way to counteract post-partum weight gain is to stay in shape during pregnancy. By remaining dedicated to a workout schedule, a woman can virtually return to her original shape shortly after delivery. In addition to the short-term calorie burning effects associated with an exercise program, a disciplined training program increases muscle mass. This, in turn, elevates the body's resting metabolic rate, thereby helping to burn additional calories on an ongoing basis-even while asleep!
Moreover, adopting a workout routine helps to increase energy levels and reduce the fatigue associated with pregnancy . It is common for a woman to sit around the house all day, feeling unattractive and lethargic as her term progresses. Regular exercise promotes a better sense of well being and helps to improve a woman's self-esteem during this fragile period.
Numerous other exercise-related benefits have been reported, including a lower incidence of back pain, reduced edema, and fewer leg cramps . There also is a positive influence on labor and delivery. Research has shown that women who train during pregnancy experience a shorter active labor and a decreased amount of fetal stress . One study even found that the offspring of women who exercised had significantly lower body fat levels than those who were sedentary-even after a five-year follow-up period!

There are, though, many unique principles to pregnancy training, and extensive care must be taken to ensure a safe, effective workout. The goal of exercise during pregnancy should be to maintain the highest level of fitness consistent with maximum safety. By understanding the basic guidelines of pregnancy training and adopting a dedicated workout program, a woman can reap all the rewards of staying fit during and after pregnancy without risking injury to herself or to her fetus.
Before beginning a routine, it is essential to get a physician's clearance to rule out any possible exercise-related contraindications. Conditions such as hypertension, bleeding, cardiac arrhythmia and other afflictions can be potentially injurious. Even things that might seem innocuous under normal circumstances can be of dire consequence at this delicate time. Therefore, medical clearance is a necessary prerequisite prior to undertaking a training regimen, and follow-up should be obtained on a regular basis to monitor any changes in health. In this case, an ounce of prevention really is worth a pound of cure.
Assuming that there are no contraindications, a woman should plan to exercise at regular intervals. A three-day per week training regimen is ideal, preferably allowing at least one rest day in between workouts. Thus, training on a Monday, Wednesday, Friday or Tuesday, Thursday, Saturday basis will afford maximal effectiveness while allowing adequate rest and recuperation.
As a rule, aerobic classes, especially high-impact and step, are generally not recommended. During pregnancy, hormonal changes relax the connective tissues, which may produce joint instability . Bouncing movements, jumping motions, and rapid changes in direction-all common elements in aerobics classes-place significant stress on the joints and tendons. This will substantially increase the risk of injury to these areas. Moreover, the flow of an aerobic class, which is oriented to a group rather than to the individual, makes it difficult for the pregnant woman to remain in control. It is therefore better to proceed with an individual workout program consisting of cardiovascular activities, stretching, and strength training, whereby proper form and function are maintained at all times.
In choosing an exercise facility, it is imperative that the workout area is well ventilated and air-conditioned. During pregnancy, basal metabolic temperature is increased, which can predispose a woman to overheating-a phenomenon that has been shown to cause neural tube defects . Therefore, a pregnant woman should make sure not exercise in a hot, humid place and take care to monitor changes in body temperature.
The workout should begin with a ten-minute cardiovascular warm-up on a treadmill or stationary bike at a low resistance in order to warm up the muscles. A proper warm-up will help to circulate blood flow throughout the body and thereby decrease the risk of joint injury. The chosen activity should be performed at roughly 50% of maximal heart rate. In order to estimate this number, subtract your age from 220 and multiply by 50%. Thus, a 30 year old woman would have a target heart rate of 95 (220-30=190 x .5=95).
After cardio, it is beneficial to perform about ten minutes of light stretching. Because of connective tissue laxity, care should be taken in the degree of stretching. Stretches should not be taken to point of maximum resistance and should be performed in a relaxed manner that stays within a comfortable zone. Slow, stationary stretching is recommended, and one should be sure to avoid any ballistic, bouncing movements.
Next, a comprehensive weight training session should be undertaken. While there are many ways to approach this endeavor, a total body workout targeting each of the major muscle groups with one exercise is perhaps the best approach. This allows circulation of blood into all areas of the body and maintains the goal of optimal fitness with maximal safety. High repetitions (approximately 12 to 15 per set) are recommended and two to three sets of each exercise should be performed.
During the weight-training phase, it is important to follow certain safety precautions. Weight training should not be performed at maximal intensity of effort - don't struggle to pump out an extra rep. Repetitions should be smooth and controlled and a woman should always maintain basic form. Breathing should be regulated on each repetition and a woman should never hold her breath while lifting. Finally, heart rate should be measured at times of peak activity, keeping maximal heart rate in a comfortable range.
Moreover, due to the physiologic and hormonal changes that occur during pregnancy, there are contraindications for certain exercises. First, exercises that require bending from the waist should be avoided. This can cause dizziness and heartburn in the pregnant woman, as well as placing undue stress on the lumbar spine. Hence, exercises such as stiff-legged deadlifts and bent rows should not be performed.

Second, it is best not to utilize any overhead lifting exercises. Because of the increased lordotic curve associated with pregnancy, overhead exercises can place heighten stress to the lower lumbar area resulting in an increased incidence of lower back pain. Thus, exercises such as the military press and incline chest press are contraindicated.
Lastly, exercises performed in the supine position should be eschewed after the first trimester. Due to a predisposition to decreased blood pressure (hypotension), the pregnant woman is more apt to become light headed and dizzy while lying down. Furthermore, when supine, the fetus tends to press on the vena cava, decreasing venous blood flow and potentially causing harm to the fetus . Thus, movements such as the bench press, crunch, and lying triceps extensions must be dropped at the end of the third month.
After weight training, it is best to finish the workout with a cool down period. The cool down should comprise about ten to fifteen minutes of slow walking or stationary cycling combined with additional gentle stretching movements utilizing the same principles as in the warm-up. This will ensure a gradual stabilization of body temperature and help to flush lactic acid from the muscles.
That's it, a comprehensive routine that is safe and effective! The entire workout will last about an hour to an hour and a half, leaving a woman feeling healthy and invigorated. By following these simple principles, a woman can maintain her shape throughout pregnancy and ultimately look as good or better than before conception!
And by the way, despite her trepidation, I was able to convince Diane that it would be beneficial for her to continue working out-which she did until her eighth month. I am happy to report that she now has a healthy baby boy and was within five pounds of her ideal weight after delivery. She is again back into her training routine, trying next for a baby girl.

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