YOu are SOOOO busted, Julie...
10 minutes of sun exposure to your forearms daily is enough... if you are still low, take the supplement, lady! JEEZ.
Yes, but my doctor confirmed that here in the NorthEast there is not enough sun 10 months out of the year to allow for adequate vitamin D production (even on sunny days in the winter) ... so for me, supplements it is! (And I promise to try to wear my sunscreen daily ... I'm good in the summer and even sit under the umbrella most of the time, I just don't remember the rest of the year ... sigh ... sorry!!)
__________________
Life's a Journey ... Enjoy the Ride!
My doctor didn't seem to think so ... and my levels were just tested at the end of September, after a summer in the sun, daily supplementation of 2000 iu of D3, and my range was in the middle of "normal".
__________________
Life's a Journey ... Enjoy the Ride!
Holy cow, there's a workout posted in all that chitchat!
The squats are progressing. Good work.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I take a big glass of ice, pour in a can of Vanilla Coke Zero, half and half, stir. Enjoy.
Okay. Gotta say, that this drink? Awesome. Better than that faux root beer float/brown cow.
It needs a name... Hmmm... In your honor. L'il Cow?
Quote:
Originally Posted by UConnJulie
My doctor didn't seem to think so ... and my levels were just tested at the end of September, after a summer in the sun, daily supplementation of 2000 iu of D3, and my range was in the middle of "normal".
Quote:
Originally Posted by LisaS
AFAIK - Yes & Yes
Uh oh! Girl fight!
Quote:
Originally Posted by RacerBill
Holy cow, there's a workout posted in all that chitchat!
I was still sore from the last GHRs, but I took the ol' "work through the soreness" approach. The first time I lowered myself down, it was scary, like I was plummeting to the ground! But, I painfully slowed my decent and survived.
Quote:
Originally Posted by Lost Dog (10/16/07)
I woke up last night with UNBELIEVABLE leg cramps.
I drank a ton and had some potassium rich foods. I need to go get some magnesium. Apparently, that's a factor more than potassium is. I did not know that.
It still hurts.
Quote:
Originally Posted by Lost Dog (10/16/07)
I'm getting cramps all over. Pretty much every muscle that I work hard. My calves, hamstrings, quads, fingers (stop it...), forearms, my mouth, etc. Even my toes after a heavy squat day.
Roland, You've focused your efforts to relieve the cramping on nutritional solutions. Here's another theory that might apply to your situation (bolding is mine). I saved this from the Supertraining forum.
Quote:
Aetiology of skeletal muscle 'cramps' during exercise: a novel hypothesis.J Sports Sci. 1997 Jun;15(3):277-85.
Schwellnus MP, Derman EW, Noakes TD.
The aetiology of exercise-associated muscle cramps (EAMC), defined as 'painful, spasmodic, involuntary contractions of skeletal muscle during or immediately after physical exercise', has not been well investigated and is therefore not well understood. This review focuses on the physiological basis for skeletal muscle relaxation, a historical perspective and analysis of the commonly postulated causes of EAMC, and known facts about EAMC from recent clinical studies. Historically, the causes of EAMC have been proposed as (1) inherited abnormalities of substrate metabolism ('metabolic theory') (2) abnormalities of fluid balance ('dehydration theory'), (3) abnormalities of serum electrolyte concentrations ('electrolyte theory') and (4) extreme environmental conditions of heat or cold ('environmental theory').
Detailed analyses of the available scientific literature including data from recent studies do not support these hypothesis for the causes of EAMC. In a recent study, electromyographic (EMG) data obtained from runners during EAMC revealed that baseline activity is increased (between spasms of cramping) and that a reduction in the baseline EMG activity correlates well with clinical recovery. Furthermore, during acute EAMC the EMG activity is high, and passive stretching is effective in reducing EMG activity. This relieves the cramp probably by invoking the inverse stretch reflex. In two animal studies, abnormal reflex activity of the muscle spindle (increased activity) and the Golgi tendon organ (decreased activity) has been observed in fatigued muscle. We hypothesize that EAMC is caused by sustained abnormal spinal reflex activity which appears to be secondary to muscle fatigue. Local muscle fatigue is therefore responsible for increased muscle spindle afferent and decreased Golgi tendon organ afferent activity. Muscles which cross two joints can more easily be placed in shortened positions during exercise and would therefore decrease the Golgi tendon organ afferent activity. In addition, sustained abnormal reflex activity would explain increased baseline EMG activity between acute bouts of cramping. Finally, passive stretching invokes afferent activity from the Golgi tendon organ, thereby relieving the cramp and decreasing EMG activity.
Muscle cramping is a common problem encountered by athletes and nonathletes alike. Defined as painful involuntary skeletal muscle contractions, cramps may be categorized as either nonexercise related or exercise related. The etiology of the former group may involve hormonal, electrolyte or metabolic imbalances, or it may result from long-term medication. Diagnostic medical testing may be required if cramps are a persistent problem. Exercise-related muscle cramps (ERMC) are much more common. They typically affect the large muscles of the legs during or immediately after exercise and last for seconds to a few minutes. These are typically benign but result in intense pain and may not seem innocuous at the time.
There is little definitive knowledge of the etiology of ERMC. Traditionally, such cramping was believed to arise from dehydration, electrolyte imbalances (including magnesium, potassium and sodium), accumulation of lactic acid, or low cellular energy levels. These proposals, however, have been shown to have minimal scientific value.
More recent developments indicate that the cause of cramps most likely involves hyperactivity of the nerve-muscle reflex arc. In this scheme, some of the normal inhibitory activity of the central nervous system (CNS) reflexes is lost as a result of CNS fatigue or overuse of feedback communication with muscles. These spinal reflexes use two receptors, known as Golgi tendon organs and muscles spindles, found in skeletal muscles. Golgi tendon organs may become inhibited and muscles spindles can become hyperactive, leading to sustained activation of the muscle.
It has been suggested that prolonged sitting, poor or abnormal posture or inefficient biomechanics (all of which may be related to poor flexibility) predispose these reflexes to malfunctioning. Age also seems to predispose individuals to cramping--the phenomenon may develop later in life for people who exercise for years without prior problems. Other factors include increased body weight and improper footwear. Eccentric muscle contraction and other musculoskeletal injuries can contribute to the problem.
If a muscle's hyperexcitability is the basis of cramping, then stretching should attenuate the response. In evidence, it is well recognized that, once induced, stretching the affected muscle can ameliorate cramping. Stretches should be held for 15 to 30 seconds or until the muscle relaxes and the cramp does not recur when the muscle is returned to its normal relaxed position. In addition, once cramping starts, exercise should be curtailed for at least an hour, which allows the muscles and the CNS to recover. It is never a good idea to "run through" these cramps. Applying heat to the area for a few minutes while stretching may also help the muscle.
Prophylactic stretching of the major muscles of the lower limbs for at least five to 10 minutes during warm-up and cool-down periods can help prevent cramps. The importance of flexibility cannot be overstated, particularly for older athletes. Other recommendations include minimizing running hills and stairs (limiting eccentric contractions); undergoing a biomechanical evaluation of your exercise technique; making sure shoes and other equipment are appropriate and not excessively worn. If, after a few months, cramps do not respond to these measures, see a qualified sports physician or physical therapist.
Thanks! So... prophylactic stretching? I can do that.
But what's with this?
The way I understand it, the CNS is still sending signals to the muscle spindles to keep contracting the muscles, beyond the time that you intended for contractions to be happening. It's causing this "sustained abnormal reflex activity." They're saying the CNS fatigue is causing the communication with the muscles to get caught in a sort-of feedback loop, it keeps asking them to contract and forgets to let them relax. The signals are messed up.
And if you sit for a living and have postural issues you might be more predisposed to have this kind of CNS-caused cramping.
So stretching before, after, and on off days and maybe even giving some consideration to whether your program is a bit too CNS fatiguing. It's just a theory. I'm not sure, lol.
The way I understand it, the CNS is still sending signals to the muscle spindles to keep contracting the muscles, beyond the time that you intended for contractions to be happening. It's causing this "sustained abnormal reflex activity." They're saying the CNS fatigue is causing the communication with the muscles to get caught in a sort-of feedback loop, it keeps asking them to contract and forgets to let them relax. The signals are messed up.
And if you sit for a living and have postural issues you might be more predisposed to have this kind of CNS-caused cramping.
So stretching before, after, and on off days and maybe even giving some consideration to whether your program is a bit too CNS fatiguing. It's just a theory. I'm not sure, lol.
Well, they don't specifically PAY me to sit, but I think I understand your point...
And, thanks for the help.
I don't think my CNS is wonked. My program has been pretty lax lately, in fact.
So, I think I'll start with hydration and the vitamin/mineral aspects, plus some "extra" stretching. By extra, I mean some stretching. I do almost zero, except for my shoulders/chest, where (of course) I have zero cramping...
Lisa strikes again!! Nice job!! It is funny to me as a therapist, where stretching of all types is so important and emphasized with nearly all patients/clients, to come into the fitness industry, where static stretching has received a bad rap even among non-competitive athletes/fitness buffs (just because of a few studies showing that power output is decreased immediately after static stretching). IMO, the average joe can benefit tremendously from a relatively vigorous, consistent stretching program. Power output is only truly important in competition. And if you are consistently stretching, even before a max attempt, that max will still increase, relative to the stretch (sort of like your sodium theory!). The benefit to stretching far outweighs the potential cons. But if you prefer to stretch separate from your workouts, that should work too ... I stretch nearly every night before bed, while I watch TV.
__________________
Life's a Journey ... Enjoy the Ride!
This is like sandbag shouldering, but you go for height and release it at the top. No catching, either.
B1, TRX Pistols, 10, 10, 8 (plus a little rest, then 2 more)
B2, Hammer Curls, 40lbs, 6, 6, 6, 4
I'm happy with my pistols improving. When I started, I maxed at 4. Up to 10-12 max, now. I don't think I'll ever be flexible enough to do them without the trx, though. Oh well...
Took a nap in the sun while Tony fished. My flexibility sucks, meanwhile, he ATG squats for 20 minutes at a time while he waits for a bass to nibble. Seriously, it's like those Chinese Oly lifters. What was it? TTI? Testicle To Instep? If he didn't look just like me...
I just don't stretch because it's hard and boring and I'm lazy.
same...
but my flexibility isnt bad... thank you MM... i can sit ATG for 20 mins like its nothing. Its actually more comfortable then standing a lot of the time
but my flexibility isnt bad... thank you MM... i can sit ATG for 20 mins like its nothing. Its actually more comfortable then standing a lot of the time
Were you pretty flexible before you started with MM? How much improvement did you see?
I forgot to post my workout from yesterday...
A1, GHRs, 18, 15, 12
A2, Jump Shrugs, 4x6, 185
B1, Squats, 3x12, 185
B2, Rope Pulls, 3x12, 100
C1, DB BSS, 12, 10, 9, 50s
C2, Cable Front Raise, 3x12, 25
I don't ever throw up, but I can see how people have a problem with it, sometimes. The squats to bss, left me a little queasy for a few minutes. No vomit, though.
I also squatted. It was scary. I came very close to 300lbs, but stupid me... I went from 275 to 295. That extra 2.5lbs per side would have been nuthin... MORON!!!
I'll adjust my waves better, next week. You know. So, they are actually waves rather than ripples.
B2, Leg Raises, 8, 7, 6, 6
You know what technology is really spectacular? The one that made this ice cream taste like it was full fat ice cream. Come on. 140 cals per serving and 5g of fat? Is that even ice cream? Where's the cream? Who cares? It tastes like ice cream Really good, fatty, creamy, peanut buttery, fudge chunked ice cream. All 560 calories of it. Plus, 20g extra P in the way of some protein powder to wash it down.
You should be marketing that as the next big fitness breakthrough!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Okay. I knew going in that this wasn't the best way to a PR. I was just messing around. Not getting the 415 off the ground was really a head thing. My brain said no. However, if I had budged it, I doubt I would have locked it out at that point, since the 385 right after was tough to lock out. Soon enough...
B, DB Squeeze Press (neutral grip)
50x12
55x10
55x10
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Linear Mode
