Wednesday, March 28, 2012

What Should You Do When You Can't Get to the Gym. . . ?

25 Exercises You Can Do Anywhere. . .

Who needs a gym when there’s the family room floor? Bodyweight exercises are a simple, effective way to improve strength, balance, coordination and agility without machinery or extra equipment.The next time your "too tired" to come to class, pick five of the exercises below to create your own WOD.  Send it in to the gym and we'll use it for class and even name it after you!
1. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and repeat. 
2. Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 20-25 ft. 
3. Plyometric Push-Up: Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor. Once back on solid ground, immediately head into the next repetition. 
4. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest. 
5. Prone Walkout: Beginning on all fours with the core engaged, slowly walk your hands forward, staying on your toes but not moving them forward. Next, gradually walk your hands backwards to the starting position, maintain stability and balance.  
6. Burpees: Standing with your arms at your sides, drop to the floor in a push up position then lower your chest to the floor.  Press yourself from the floor up to your feet in a squat position, then return to standing.  Jump up 6 inches off the ground clapping your hands over your head.  That's one repetition. Repeat. 
7. Plank:  Lie face down with your forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can.) 
8. Plank-to-Push-Up: Starting in a plank position (prone on elbows), place down one hand at a time to lift up into a push up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating arms. 
9. Wall Sit:  Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set. 
10. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body  until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation. 
11. Clock Lunge:  Complete a traditional forward lunge, then take a step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. 
12. Lunge Jump:  Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.  
13. Pistol Squat: Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower your while keeping your right leg raised.Basically, it's a single leg squat. 
14. Squat Reach and Jump:  Perform a normal squat, then jump from the squat position up into the air, reaching the arms straight overhead. Aim for 10 reps, 8 sets. 
15. Air Squat: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging your arms up.  Straighten your legs returning to standing position and repeat. 
16. Step-Up: Find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight , then return to start. Repeat, aiming for 10-15 reps on each side. 
17. Quadruped Leg Lift: Starting on your hands and knees, keep your back flat and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Hold for up to 8 seconds, then switch legs. 
18. Calf Raise: From a standing position, slowly rise up on your toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. 
19. Standard Push-Up:  With hands shoulder width apart, keep the feet flexed at hip distance with your legs fully extended bearing weight on your toes.  Tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body).  
20. Inverted Push-Up:  Place your body in a standard push up position with your feet elevated on a stool, bench or low counter.  Perform push ups in this inverted position.  Progress the amount of inversion until you are performing full handstand push ups against the wall. 
21. Superman:  Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Be sure to lift your chest and feet up off the floor about six inches while keeping your core tight. 
22. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.

23. Boxer: Standing with one foot in front of the other and your feet a shoulder width apart, begin to "shadow box" by punching into the air at an imaginary opponent.  Perform for three minute rounds.
24. L Sit:  Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift your hips off the ground, hold for five seconds and release.
25. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate your body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

 
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Friday, March 23, 2012

NUTRITION TALK / WEIGHT LOSS . . .



We would like to thank all of our members that attended the nutrition talk last week.  As promised for those interested, here is the link for the ViSalus shakes to be used for weight loss and/ or recovery post workout.  By using the link below to purchase your package, you will be helping support your CrossFit Box.  We thank all of you in advance!            www.crossroadsfitness.bodybyvi.com
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Wednesday, March 21, 2012

The Afterburn Effect: Keep Burning Calories After a Workout

by David Tao · Tuesday, March 20th, 2012 11:18 am GMT -4 · Fitness
While virtually all activity from backgammon to deep thought requires energy, studies suggest so-called “vigorous” exercise is especially effective at burning calories not only during the activity itself but also long after [1]. So that latest gym session could keep on giving even after stepping off the treadmill.

Train Hard, Train Smart — The Need-to-Know

The so-called “afterburn effect” — which sounds like rocket science and is more officially known as “excess post-exercise oxygen consumption” or EPOC — isn’t new in the world of fitness. Several studies suggest a strong correlation between the number of calories burned post-exercise and the activity’s intensity [2]. Basically, the longer and more intense the exercise, the more oxygen the body consumes afterward. This means a higher sustained metabolic rate and thus more calories burned throughout the day. In one study, participants who cycled vigorously for 45 minutes burned roughly 190 calories more in the 14 hours after exercise than on days when they didn’t work out at all [3].
But what actually constitutes “vigorous” or intense exercise? While the above study involved 10 young, male participants, the number of calories burned both during and after exercise can vary greatly among individuals. For most people, optimal post-exercise calorie burn will occur with exercise performed at 70 to 85 percent of the individual’s max heart rate. And the longer the bout of exercise (up to 60 minutes in some studies), the more potent the effect (and more calories burned during rest) [4]. Of course, all-out 60-minute sessions might not be the most friendly workouts several times a week, and shorter high intensity workouts (like the 4-minute Tabata Protocol) have also been shown to trigger calorie afterburn.
And it’s not just steady-state cardio that gets the metabolism going for hours afterward. High intensity interval training has been shown to elicit an even greater post-workout burn, as has resistance training performed at quick paces and/or high intensity [5]. (Again, the effect is influenced by the length and intensity of activity.) So no matter the particular training regime, to keep burning calories long after the last mile or rep, it might pay to go hard.

The Takeaway

Vigorous exercise could keep the body burning calories for hours after the workout is through.

Further Resources

  1. A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.  Knab, A.M., Shanely, R.A., Corbin, K., et al. Human Performance Laboratory, Kannapolis. Medicine and Science in Sports and Exercise. 2011 Feb 8 [Epub ahead of print]. [↩]
  2. Exercise After-Burn: Research Update. Vella, C., and Kravitz, L. IDEA Fitness Journal, San Diego, CA. IDEA Fitness Journal 1 (5), 2004. [↩]
  3. A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.  Knab, A.M., Shanely, R.A., Corbin, K., et al. Human Performance Laboratory, Kannapolis. Medicine and Science in Sports and Exercise. 2011 Feb 8 [Epub ahead of print]. [↩]
  4. Postexercise oxygen consumption in trained females: effect of exercise duration. Quinn, T.J., Vroman, N.B., Kertzer, R. University of New Hampshire, Department of Kinesiology. Medicine and Science in Sports and Exercise. 1994 Jul;26(7):908-13. [↩]
  5. Acute EPOC response in women to circuit training and treadmill exercise of matched oxygen consumption. Braun, W.A., Hawthorne, W.E., Markofski, M.M. Exercise Science Department, Shippensburg Unviersity, Shippensburg, PA. European Journal of Applied Physiology. 2005 Aug;94(5-6):500-4. Epub 2005 Jun 8. [↩]
3 comments:

Monday, March 19, 2012

CLASS SCHEDULE CHANGES. . .

ATTENTION GYM MEMBERS:

There will be no 6pm class this Wednesday 3/21.  We will be having a talk on nutrition sponsored by ViSalus.  The talk will discuss basic physiologic principles of exercise and how to best fuel our bodies.  We will also offer weight loss strategies for those looking to lose weight but are having difficulty doing so.  Be sure to stop by after the 5pm class.  We hope to see you all there!
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Sunday, March 18, 2012

Sugar Wise: How Fruits Stack Up

by Caitlin Covington · Wednesday, March 14th, 2012 05:08 pm GMT -4 · Health
Strawberries, bananas, oranges, kiwi… the list goes on and on. Fruit is touted as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a great part of any diet, many varieties can also be very high in sugar. And too much sugar, regardless of where it comes from, can have some seriously negative effects. (Yep, even if that sugar is from fruit!) Does this mean run from the produce aisle screaming? Definitely not. But it might be smart to keep an eye on fruit-based sugar consumption.

Can Fruit Make You Fat? — The Need-to-Know


Photo by Caitlin Covington
The American Heart Association recommends no more than 26 grams of sugar per day for women, or 36 grams per day for men. And for men and women ages 19 to 30, the USDA recommends two cups of fruit per day. But depending on which fruit is picked, this could be bad news for fruit lovers: Just two cups of sliced bananas adds up to the maximum recommended amount, clocking in at 36 grams of sugar!
So other than extra calories, what else does too much sugar mean? Excessive amounts could lead to tooth decay, weight gain, and increased triglyceride levels (which may contribute to heart disease and high cholesterol) [1]. Some studies suggest fructose, the main type of sugar found in fruit, can even be more harmful than other sugars (namely, glucose). Fructose has even been linked to increased belly fat, slowed metabolism, and overall weight gain [2] [3] [4].

Fruit-tastic — Your Action Plan

Traditionally, a diet high in fruits and vegetables has been shown to help prevent weight gain (when compared to a diet high in fiber from other foods) [5]. Although fruits can hold three times more calories per serving when compared to vegetables, they’re still a relatively low-calorie choice, especially when considering how good fruit’s high water and fiber content are at promoting feelings of fullness [6].
With a sugar-conscious mind, here’s a closer look at how each fruit stacks up in terms of the sweet stuff.

The important thing to remember: Too many calories from anything, including fruit, can lead to weight gain and other negative health effects. While the USDA recommends the average person stick to about two cups of fruit per day, it’s best to stick with fresh or frozen. Beware of packaged or canned fruit (dangerfood!) and fruit juices, which can have high amounts of sugar, even if the package says “light syrup” (one container of apple sauce has only 100 calories, but packs in 23 grams of sugar!).

Further Resources

  1. Triglycerides and cardiovascular disease: a scientific statement from the American Heart Assocation. Miller, M., Stone, N.J., Ballantyne, C., et al. University of Maryland, MD. Circulation, 2011 May 24;125(20):2292-333. [↩]
  2. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Stanhope, K.L., Schwarz, J.M., Keim, N.L., et al. The Journal of Clinical Investigation, 2009 May;119(5):1322-34. [↩]
  3. Dietary fructose and risk of metabolic syndrome in adults: Tehran Lipid and Glugose study. Hosseini-Esfahani, F., Bahadoran, Z., Mirmiran, P., et al. Department of Clinical Nutrition Dietetics, Faculty of Nutrition Sciences and Food Technology, National Nutrition and Food Technology Research Institute, Shahid Beheshti University of Medical Sciences. Nutrition & Metabolism, 2011 Jul 12;8(1):50. [↩]
  4. Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. Teff, K.L., Elliott, S.S., Tschop, M., et al. Monell Chemical Senses Center, University of Pennsylvania, Philadelphia 19104, USA. The Journal of Clinical Endocrinology and Metabolism. 2004 Jun;89(6):2963-72. [↩]
  5. Association of fiber intake and fruit/vegetable consumption with weight gain in a Mediterranean population. Bes-Rastrollo, M., Martinez-Gonzalex, M.A., Sanchez-Villegas, A., et al. Nutrition. 2006;22(5):504-11. [↩]
  6. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Rolls, B.J., Ello-Martin, J.A., Tohill, B.C. Nutrition Reviews. 2004 Jan;62(1):1-17. [↩]
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Friday, March 16, 2012

18 Scientifically Proven Ways to Speed Recovery . . .

by David Tao · Thursday, March 15th, 2012 08:08 am GMT -4 · Fitness

From the reluctant jogger to proud gym rat, ample recovery from exercise is important. But instead of staring at the clock until that next workout fix, check out our list of 18 ways to boost recovery — all backed by the cold hard facts. Follow these tips to hit the gym stronger, faster, and more refreshed than ever.

Speed Up R&R — Your Action Plan

1. Get More Sleep. While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation and disorders can have a significant negative effect on performance and recovery [1] [2]. Sleep is also prime time for the body to undergo protein synthesis, so make sure to get in those Zzz’s for stronger muscles and better endurance.
2. Listen to music. Music can be great for helping us power through a tough workout (or at least distracting us from that “my legs are on fire!” feeling), but listening to relaxing tunes can also aid in exercise recovery [3]. Slow-tempo songs can help reduce blood pressure and pulse rate more quickly after exercise, especially useful if there’s more than one intense burst on the day’s gym agenda.
3. Consume protein before bed. Barring a serious case of sleepwalking, we’re not usually giving our body nutrients while we sleep. Consuming a light, protein-rich snack before bed allows our bodies to keep repairing muscles overnight [4].
4. Eat protein in the morning. After a hard night of sleeping (the highlight of many Greatists’ days), the body could use some nutrients to recharge. Breakfasts high in protein can give our muscles the necessary ingredients to start rebuilding and may reduce food cravings later on in the day [5].
5. Drink chocolate milk. Looking for a convenient post-workout snack on the go? Tap into that inner child and chug some chocolate milk. The protein it contains will kickstart muscle recovery, and those chocolaty carbs have been shown to decrease the amount of time it takes for the body to get ready for its next challenge [6].
6. Drink cherry juice. Stiff as a board from yesterday’s sweat-tastic spin class or lifting session? Tart cherry juice and supplements might help reduce the swelling that occurs when muscles are damaged, allowing our bodies to recover faster and — thank goodness — with less pain [7] [8].
7. Roll it out. Much of the soreness that goes along with exercise occurs when our muscles and fascia — connective tissue running throughout the body — become knotted. Rolling out muscles with foam or semi-rigid rollers — two forms of self-myofascial release (SMR) — can help remove these knots and prevent muscle imbalances from forming [9]. But be warned: While effective, SMR isn’t exactly pain free (we’re untying muscle knots, after all!).
8. Get a massage. Recovery backrubs, anyone? Like SMR, massage helps break up scar tissue and reduce stiffness associated with muscle repair. Scented candles and relaxing tunes optional.
9. Hydrate! Better recovery could be just a glass (or two, or three…) away. Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself [10]. Before reaching for Gatorade, however, know that good old H2O is often enough for many individuals looking to replenish fluids.
10. Cut back on the booze. Those of us who enjoy a few post-workout brewskies might want to be careful of too much of a good thing. Research suggests more than one or two drinks after working could reduce the body’s ability to recover [11] [12].
11. Consume protein post-workout. While a protein-rich snack can get the body ready for a great workout, sipping on a protein shake or eating a protein-filled meal can ensure the body has enough fuel to keep on rebuilding throughout the day [13].
12. Consume protein before a workout. Amino acids are the building blocks of tissue, and we consume protein to give our bodies enough to rebuild and maintain muscles damaged during workouts. But there’s more to recovery than snacking any which way. Consuming protein before working out can trigger our bodies to start muscle synthesis (a fancy name for repairing and building those guns) throughout and even after hitting the weights [14].
13. Take a daytime nap. Research suggests taking a nap around two hours after a workout helps the body enter deep, restorative states of sleep [15]. And trust us (based on research and experience), a quick power nap won’t ruin an upcoming night’s rest.
14. Rest those muscles. While many advocate two days between workouts involving the same muscle group, there’s no one-size-fits-all solution for recovery time. Factors like age and fitness level are important in determining how much rest we really need. If performance is decreasing from workout to workout, it might be time to schedule in a few extra rest days [16].
15. Try compression garments. For many athletes, it’s important to be able go all out and quickly regain the energy (and willpower) to run, jump, or throw once again. Recent research suggests wearing compression garments can help decrease the time it takes for muscles to recovery between intense bouts of exercise [17].
16. Ice muscles. Cooling down muscles post-exercise could reduce inflammation and speed the path to recovery, especially for chronically injured areas. Cooling in short bursts (think 10 minutes on, 10 minutes off) can also reduce muscle soreness after a workout [18].
17. Take a cold bath. Don’t just dip that toe in! It might be a scary prospect for some, but taking a cold, full-body plunge after working out can significantly reduce soreness and inflammation for up to 24 hours after exercise [19].
18. Try anti-inflammatories. Consult with a physician before relying on them, of course, but research suggests some anti-inflammatory medications and herbs can speed muscle recovery [20] [21].

Further Resources


  1. Exercise capacity in patients with obstructive sleep apnea syndrome. Przybylowsky, T., Bielicki, P., Kumor, M., et al. Department of Pneumology and Allergology, Warsaw Medical University, Warsaw, Poland. Journal of Physiology and Pharmacology. 2007 Nov;58 Suppl 5(Pt 2):563-74. [↩]
  2. Sleep, recovery, and performance: the new frontier in high-performance athletics. Samuels, C. Centre for Sleep and Human Performance. Neurologic Clinics. 2008 Feb;26(1):169-80; ix-x. [↩]
  3. Effect of different musical tempo on post-exercise recovery in young adults. Savitha, D., Mallikargjuna, R.N., Rao, C. Departament of Physiology, Narayana Medical College. Indian Journal of Physiological Pharmacology. 2010 Jan-Mar;54(1):32-6. [↩]
  4. Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery. Res, P.T., Groen, B., Pennings, B., et al. Department of Human Movement Sciences, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre. Medicine and Science in Sports and Exercise. 2012 Feb 9. [Epub ahead of print] [↩]
  5. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Leidy, H.J., Lepping, R.J., Savage, C.R., et al. Department of Dietetics & Nutrition, University of Kansas Medical Center. Obesity. 2011 Oct;19(10):2019-25. doi: 10.1038/oby.2011.108. Epub 2011 May 5. [↩]
  6. Chocolate milk as a post-exercise recovery aid. Karp, J.R., Johnston, J.D., Tecklenburg, S., et al. Dept of Kinesiology and Applied Health Science, Human Performance Laboratory, Indiana University. International Journal of Sport Nutrition and Exercise Metabolism. 2006 Feb;16(1):78-91. [↩]
  7. Antioxidant and antiinflammatory activities of anthocyanins and their aglycon, cyanidin, from tart cherries. Wang, H., Nair, M.G., Strasburg, G.M., et al. Bioactive Natural Products Laboratory, Department of Horticulture and National Food Safety and Toxicology Center, Food Science and Human Nutrition, and Department of Biochemistry, Michigan State University. Journal of Natural Products. 1999 Feb;62(2):294-6. [↩]
  8. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Kuehl, K.S., Perrier, E.T., Elliot, D.L., et al. Department of Medicine, Oregon Health & Science University, Portland, OR. Journal of the International Society of Sports Nutrition. 2010 May 7;7:17. [↩]
  9. 6-day intensive treatment protocol for refractory chronic prostatitis/chronic pelvic pain syndrome using myofascial release and paradoxical relaxation training. Anderson, R.U., Wise, D., Sawyer, T., et al. Department of Urology, School of Medicine, Stanford University, Stanford, California. Journal of Urology. 2011 Apr;185(4):1294-9. Epub 2011 Feb 22. [↩]
  10. Dehydration and Symptoms of Delayed-Onset Muscle Soreness in Hyperthermic Males Cleary, M., Sweeney, L., Kendrick, Z., et al. Florida International University. Journal of Athletic Training. 2005 Oct-Dec; 40(4): 288–297. [↩]
  11. Post-exercise alcohol ingestion exacerbates eccentric-exercise induced losses in performance. Barnes, M.J., Mundel, T., Stannard, S.R. Institute of Food, Nutrition, and Human Health, Massey University. European Journal of Applied Physiology. 2010 Mar;108(5):1009-14. Epub 2009 Dec 11. [↩]
  12. A low dose of alcohol does not impact skeletal muscle performance after exercise-induced muscle damage. Barnes, M.J., Mundel, T., Stannard, S.R. Institute of Food, Nutrition, and Human Health, Massey University. European Journal of Applied Physiology. 2011 Apr;111(4):725-9. Epub 2010 Sep 28. [↩]
  13. Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes. Wilson, J., Wilson, G. California State University East Bay, Hayward, CA. Journal of the International Society of Sports Nutrition. 2006; 3(1): 7–27. [↩]
  14. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Tipton, K.D., Rasmussen, B.B., Miller, S.L., et al. Department of Surgery, University of Texas Medical Branch, Galveston, Texas. American Journal of Physiology, Endocrinology, and Metabolism. 2001 Aug;281(2):E197-206. [↩]
  15. The effect of prior endurance training on nap sleep patterns. Davies, D.J., Graham, K.S., Chow, C.M. Discipline of Exercise and Sport Science, University of Sydney. International Journal of Sports and Physiological Performance. 2010 Mar;5(1):87-97. [↩]
  16. The effects of exercise-induced muscle damage on cycling time-trial performance. Burt, D.G., Twist, C. Department of Sport and Exercise Sciences, University of Chester, Chester, United Kingdom. Journal of Strength and Conditioning Research. 2011 Aug;25(8):2185-92. [↩]
  17. Do compression garments enhance the active recovery process after high-intensity running? Lowvell, D.I., Mason, D.G., Delphinus, E.M., et al. School of Health and Sport Sciences, Faculty of Science, Health and Education, University of the Sunshine Coast. Journal of Strength and Conditioning Research. 2011 Dec;25(12):3264-8. [↩]
  18. [Cooling makes recovery of muscle faster after eccentric-concentric than concentric exercise]. Sipaviciene, S., Skurvydas, A., Ramanauskiene, I., et al. Lietuvos kūno kultūros akademija. Medicina. 2008;44(3):225-31. [↩]
  19. Effect of water immersion methods on post-exercise recovery from simulated team sport exercise. Ingram, J., Dawson, B., Goodman, C., et al. The University of Western Australia, Human Movement and Exercise Science. Journal of Science in Medicine and Sport. 2009 May;12(3):417-21. Epub 2008 Jun 11. [↩]
  20. Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage. Davis, J.M., Murphy, E.A., Carmichael, M.D., et al. Division of Applied Physiology, Department of Exercise Science, Arnold School of Public Health, University of South Carolina. American Journal of Physiology. 2007 Jun;292(6):R2168-73. Epub 2007 Mar 1. [↩]
  21. Anti-inflammatory therapy in sports injury. The role of nonsteroidal drugs and corticosteroid injection. Leadbetter, W.B. Department of Orthopedic Surgery, Georgetown University. Clinical Sports Medicine. 1995 Apr;14(2):353-410. [↩]
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Wednesday, March 14, 2012

How to Stop Muscle Cramps in Their Tracks


by Laura Schwecherl · Wednesday, March 14th, 2012 08:08 am GMT -4 · Fitness
Whether we call them cramps, stitches, or just a pain in the butt, muscle contractions can strike without warning, putting a serious damper on any workout, practice, or especially intense game of charades. But what’s to blame for these uncomfortable muscle troubles? And is there a way to stop them in their tracks?

Crampin’ My Style — The Need-to-Know

Illustration by Julien Tromeur
It seems no one’s completely safe from muscle cramps, which commonly attack the calf muscles, hamstrings, quadriceps, arms, and abs. But what’s going on behind the pain? In a perfect world, muscle fibers shorten and lengthen back up when they contract. A cramp occurs when the muscle fibers stay shortened, causing tension along with that irritable, squeezing sensation.
Muscle spasms can also happen off the court, creeping in when we least expect it. Cramps can occur up to six hours after exercise (talk about a sneak attack!) so we may not be safe even after hitting the showers. And don’t rule out the notorious charley horse, which often attacks the leg muscles in the middle of the night (and we thought nightmares were bad news).

Cramp On, Cramp Off — Your Action Plan

Sorry to say, there are no 100 percent proven ways to prevent these knots from tying up our workouts [1]. Still, scientists have looked at ways that may help prevent — or even stop — a muscle cramp from occurring. So try out these suggestions for combating cramps:
Prevention Tips
  • Water down. When in doubt, hit the water fountain. Many experts suggest dehydration is a leading cause of muscle cramps (though other research doesn’t blame a lack of water as the culprit) [2]. Worst-case scenario? Staying hydrated.
  • Fill up on electrolytes. A lack of sodium and potassium may be the reason for that side stitch [3]. So down some electrolytes (Gatorade, anyone?) to get your fill. Or go bananas — they’re packed with potassium, too.
  • Try a vitamin. Some studies suggest getting enough vitamins and minerals — including vitamin B, D, E, magnesium, and zinc — may help ward off the attack of a muscle cramp (or at least help ease the pain) [4] [5] [6] [7] [8].
  • Jump around. When small nerves in our muscles get fatigued, cramping can occur. Luckily, jumping drills called plyometrics may help keep these nerves in our muscles from tiring. Do them a few times a week after working out to help prevent cramping.
  • Warm-up and cool down. A proper warm-up and cool down may help keep cramps at bay. So make sure to carve out time to get those muscles movin’ before working out and relaxed once done.
Treatment Plan
  • Stretch the spot. Once the cramping occurs, stop, drop, and streeetch. Or treat yo’ self with a massage to really hit the knot.
  • Take a chill pill. Once the pain begins, pull over. Overexertion or high-intensity training can cause cramps [9].
  • Hit the pharmacy. Anti-inflammatory medications may help combat the soreness from muscle spasms. Or, try the alt route with herbal supplements shown to help ease cramping, too [10]. It’s always best to check with a doctor first, of course!
  • Drink… Pickle juice? Yep, it could work [11]. But they may just be better on a sandwich.

Experts’ Takes

This article has been read and approved by Greatist Experts Andrew Kalley and AC Del Re. While nothing has been proven most effective to stop muscle cramping, here’s what they had to say:
Andrew Kalley: “Cramping at the end of the day is a muscular response to fatigue and over exertion. It rarely has to do with hydration. This can happen to elite and beginner athletes. When the muscular demand is higher than what the muscle has been trained for, there is a greater risk for cramping. The best solution is training properly. I know that’s pretty broad, but training must be progressive and relevant to what you are training for.”
AC Del Re: “Based on my experience and others’… staying hydrated and replenishing electrolytes may help (although I’m not sure about pickle juice other than the high sodium content!). [Also, keep on top of] important day-to-day health behaviors: exercise, stretching, warming up, and dietary means.”
Greatist wants to know: What makes you cramp up? And have any of the above remedies ever worked for you? Tell us in the comments section below! 

Further Resources

  1. Exercise-induced muscle cramp. Proposed mechanisms and management. Bentley, S. Sports Medicine, 1996 Jun;21(6):409-20. [↩]
  2. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Schwellnus, M.P., Drew, N., Collins, M. UCT/MRC Research Unit for Exercise Science and Sports Medicine, Cape Town, South Africa. British Journal of Sports Medicine, 2011 Jun;45(8):650-6. Epub 2010 Dec 9. [↩]
  3. Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Jung, A.P., Bishop, B.A., Al-Nawwas, A., et al. University of North Carolina at Charlotte, Charlotte, NC. Journal of Athletic Training, 2005 Apr-Jun; 40(2): 71–75. [↩]
  4. Role of calcium and vitamin D in the treatment of muscle pain. Liang, R. The Journal of the Canadian Chiropractic Association, 1985 June; 29(2): 90–91. [↩]
  5. Muscle cramps and magnesium deficiency: case reports. Bilbey, D.L., Prabhakaran, V.M. Trinity Medical Clinic, Trinity Bay, Nfld. Can Fam Physician, 1996 July; 42: 1348–1351. [↩]
  6. A selected controlled trial of supplementary vitamin E for treatment of muscle cramps in hemodialysis patients. El-Hennaway, A.S. Zaib, S. Nephrology Department, Coney Island Hospital, Brooklyn, NY. American Journal of Therapeutics, 2010 Sep-Oct;17(5):455-9. [↩]
  7. Assessment: symptomatic treatment for muscle cramps (an evidence-based review): report of the therapeutics and technology assessment subcommittee of the American academy of neurology. Katzberg, H.D., Khan, A.H. So, YT. 1080 Montreal Ave., St. Paul, MN. Neurology, 2010 Feb 23;74(8):691-6. [↩]
  8. Preliminary observation: oral zinc sulfate replacement is effective in treating muscle cramps in cirrhotic patients. Kugelmas, M. Division of Digestive Diseases and Nutrition, University of Kentucky, Lexington, KY. Journal of the American College of Nutrition, 2000 Feb;19(1):13-5. [↩]
  9. Increased running speed and previous cramps rather than dehydration or serum sodium changes predict exercise-associated muscle cramping: a prospective cohort study in 210 Ironman triathletes. Schwellnus, M.P., Drew, N., Collins, M. UCT/MRC Research Unit for Exercise Science and Sports Medicine, Cape Town, South Africa. British Journal of Sports Medicine, 2011 Jun;45(8):650-6. Epub 2010 Dec 9. [↩]
  10. Cramps and muscular pain: prevention with pycnogenol in normal subjects, venous patients, athletes, claudicants and in diabetic microangiopathy. Vinciguerra, G., Belcar, G., Cesarone, M.R., et al. Irvine 2 Vascular Laboratory and Physiology Department of Biomedical Sciences, G. D’Annunzio University, Chieti, Italy. Angiology, 2006 May-Jun;57(3):331-9. [↩]
  11. Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. Miller, K.C., Mack, G.W., Knight, K.L., et al. Department of Health, Nutrition, and Exercise Sciences, North Dakota State University, Fargo, ND. Medicine & Science in Sports & Exercise, 2010 May;42(5):953-61. [↩]
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Tuesday, March 13, 2012

Starting Early . . . . The Next Generation

Just an image to brighten your day... Remember today when you're in the gym, you're working to achieve a level of fitness necessary to serve those you love.  Someone else is counting on me.... that's why I CrossFit.


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Thursday, March 8, 2012

CLASS SCHEDULE CHANGES. . .

ATTENTION GYM MEMBERS:

The 12:00pm CrossFit class will be canceled next week for 3/12 and 3/14.  There will be open gym times with a posted WOD for those still interested in working out at this time.  All regular noon class attendees are invited to join the 5pm or 6pm class next week if they do not want to work out during open gym times.  We apologize for this minor inconvenience and hope to see everyone in the evening class.

- Columbia CrossFit Staff
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Monday, March 5, 2012

What’s Best for Sore Muscles: Heat or Ice?

by Laura Schwecherl · Friday, March 2nd, 2012 02:38 pm GMT -5 · Fitness
Working out does the body good, but it’s not all sunshine and rainbows once those supersets are through. Muscle soreness annoys most athletes, which could be a (literal) pain in the butt [1]. But when it comes to optimal recovery, is post-workout heat or ice best?

Hot or Not — The Need-to-Know

Photo by Ben Draper
Muscle soreness is the common cold of the exercise world: It’s a nuisance, but we’ll most likely all have to deal with it at some point in time. And while it may be, well, a little nippy, some experts have found that cryotherapy (cold therapy), is an effective way to help prevent sore muscles. (It’s important to remember that this only helps alleviate pain and doesn’t actually repair muscles faster.)
In one report, researchers looked at 17 studies involving nearly 400 people. The brave souls who endured an ice bath for at least five minutes after exercise reduced muscle soreness by 20 percent compared to those who simply rested [2]. Don’t jibe with a tub full of ice? Cold packs have their own success story, reducing blood flow in the muscles (a sign of inflammation) by 50 percent after 10 minutes of ice-time [3].
Heat, on the other hand, may not fire up recovery. One study found that applying heat to muscles after exercise failed to prevent delayed onset muscle soreness (DOMS) [4]. Some experts are quick to note that high-quality studies on heat are limited, though. One small study did find that heat wrap therapy reduced lower back pain, whereas older research warns that applying heat incorrectly may prolong the recovery process from certain sports injuries [5]. [6]. Ouch.

Sub-Zero to Hero — Your Action Plan

For some, ice might be the one-stop shop for pain relief [7]. The cold impact is shown to numb pain while narrowing blood vessels, which helps limit the amount of swelling. Heat actually has the opposite effect: It increases blood flow, which may enhance inflammation. But if applied after any swelling has gone down, heat may help with the muscle recovery and relaxation [8]. Just be sure to limit electric heat pack use to 15 to 20 minutes tops, with a few layers between the pack and skin to prevent burns.
Cryotherapy could be a walk on thin ice, too, though. Some experts caution that cold therapy research is also limited and low quality. But the typical recommendation is to ice in cycles of “10 minutes on, 10 minutes off” to avoid any potential dangers. Applying ice for more than 20 minutes at once could damage muscle tissues, increase heart rate, and may even lead to shock.
Of course, there are other soothing solutions to help keep those muscles feelin’ fresh. Anti-inflammatory medication could help reduce swelling (definitely check with the doc first). And stretching, eating well, staying hydrating, and even treating the body to a massage may also do the trick to speed along recovery, no extreme temps necessary [9].
This article has been read and approved by Greatist Experts Robynn Europe and Jordan Syatt.

Further Resources

  1. Delayed onset muscle soreness : treatment strategies and performance factors. Cheung, K., Hume, P, Maxwell, L. School of Community Health and Sports Studies, Auckland University of Technology, Auckland, New Zealand. Sports Medicine, 2003;33(2):145-64. [↩]
  2. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Bleakley, C., McDonough, S., Gardner, E., et al. Health and Rehabilitation Sciences, University of Ulster, Antrim, UK. Cochrane Database of Systematic Review, 2012 Feb 15;2:CD008262. [↩]
  3. Cold therapy of athletic injuries. Thorsson, O. Kliniskt fysiologiska laboratoriet, Universitessjukhuset MAS, Malmö. Lakartidningen, 2001 Mar 28;98(13):1512-3. [↩]
  4. Effects of deep heat as a preventative mechanism on delayed onset muscle soreness. Brock Symons, T., Clasey, J.L., Gater, D.R., et al. Department of Kinesiology and Health Promotion, University of Kentucky, Lexington, KY. The Journal of Strength & Conditioning Research, 2004 Feb;18(1):155-61. [↩]
  5. Continuous low-level heat wrap therapy for the prevention and early phase treatment of delayed-onset muscle soreness of the low back: a randomized controlled trial. Mayer, J.M., Mooney, V., Matheson, L.N., et al. U.S. Spine & Sport Foundation, San Diego, CA. Archives of Physical Medicine and Rehabilitation, 2006 Oct;87(10):1310-7. [↩]
  6. Athletic injuries: Heat vs. cold. Kalenak, A., Medlar, C.D., Fleagle, S.B., et al. American Family Physician. 1975 Nov;12(5):131-4. [↩]
  7. Treatments for chronic pain in persons with spinal cord injury: A survey study. Cardenas, D.D., Jensen, M.P.  University of Washington, Department of Rehabilitation Medicine, Seattle, WA. Journal of Spinal Chord Medicine, 2006;29(2):109-17. [↩]
  8. Effect of heating on vascular reactivity in rat mesenteric arteries. Massett, M.P., Lewis, S.J., Bates, J.N., et al. Department of Exercise Science, The University of Iowa, Iowa City, Iowa. The Journal of Applied Physiology, 1998 Aug;85(2):701-8. [↩]
  9. Post exercise ice water immersion: Is it a form of active recovery? Lateef, F. Department of Emergency Medicine, Singapore General Hospital, Singapore. Journal of Emergencies, Trauma, and Shock, 2010 Jul-Sep; 3(3): 302. [↩]
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