Suffering from a cramp while exercising is extremely frustrating. Immobilizes us, causes us intense discomfort and discourage us, may even take away the desire to continue in the gym.
But really, you know what a cramp? You know that there are different types and you can even avoid them? We invite you to meet some of the most relevant aspects of this unpleasant nuisance and you learn how to avoid cramp.
What is a cramp?
Let's start with the basics: it's called ramp cramp or muscle pain that occurs because of the involuntary muscle spasms usually while doing any physical activity.
It is characterized by an acute sense of pain that occurs after the sudden contraction of one or more muscles. In a few cases, the cramps may be severe and represent a reason to worry seriously.
How cramps occur and what causes it?
Cramps occur as a result of an excess in the effort of the muscles, dehydration or in some cases of poisoning or disease default.
Given the lack of fluid in the system is an imbalance in the amounts of electrolytes or minerals such as sodium, magnesium or calcium, which are responsible for making the muscles to function normally. When there is a mismatch in these, cramps occur.
Can occur either by an excess of effort and the lack of it. If the muscles are required too much or too little, make sudden movements, muscles lose oxygen or made an effort with the cold body, there may be a cramp, even while sleeping.
What types of cramps are there?
There are three main types of cramps and each is determined by the body in which they occur these types are:
Cramps side: hand cramps are those that are located at the side, in one or both sides, below the ribs or on the abdomen. It usually happens to bad breath shallow character.
Stomach cramps: obviously are those that occur in the stomach and are also the product of bad breath. They can also indicate an excess food.
Muscle cramps: These occur in different muscles of the body, especially in the legs and calves. They are often the result of dehydration, overexertion, lack of oxygen or lack of adequate heating.
Tips for preventing cramps
Drinking water quantities necessary helps prevent cramping because it keeps the muscles and overall body properly hydrated. While doing exercise with sweating the body loses too much water, salts and minerals that can cause cramps. So it is always important to stay hydrated by drinking plenty of water or drinks to replenish lost electrolytes.
Care for the food
The diet also plays an important role in terms of cramps. Overeating or eating soon before exercise or physical activity can cause cramping, so after eating should wait 2 to 3 hours for exercise. At the same time, eating the amounts of potassium and sodium that muscles need to keep the body ready to deal with a cramp.
Stretch and warm up before exercise
Before practice exercises, practice a sport or other physical activity if muscles are not stretched or warmed before the body is much more likely to suffer from cramps or even greater injury, so this is a fundamental point. Exercising with a cold body without the prior stretching of the muscles can cause stiffness of muscles and the sudden contraction of the muscle fibers.
Breathe slowly and deeply
Monitor breathing will be more than relevant to prevent hand cramps. What you should do is lower the levels of heart rate when this is high. This will need to stop and breathe deeply, inhaling, holding your breath 10 seconds and exhaling slowly. Repeating the action between 5 and 10 times.
Maintain high levels of vitamin D
Eat lots of vitamin D can also help strengthen the body against cramps. Do you know the sources of vitamin D? Well, with adequate protection can rest a few minutes in the sun and a diet that includes fish, milk, mushrooms and eggs will also strengthen the body with a good dose of vitamin D.
What do you do to prevent cramps? It's a really nasty situation, do not you think? How did you get rid of them?
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