Wednesday, December 9, 2009
Easy Run - Wednesday, 9th December 2009
Did an easy run of 67.03 minutes today, easy pace, rhythm, breathing was okay.
Tuesday, December 8, 2009
Muscle Cramping
http://www.scientificamerican.com/askexpert/biology/biology64/>
Mark A W Andrews
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.
Mark A W Andrews
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.
Tempo - Tuesday, 8th December 2009
Did a tempo for 25 minutes today, easy warm up for 18 minutes followed by tempo and then cool down for 18 minutes. Built up pace nicely during tempo.
Sunday, December 6, 2009
Aarey Forest - Sunday, 6th December 2009
Did a long run today at Aarey Forest, total time of 92.59 minutes. Ran an inner loop upto the Quality Control laboratory, overall satisfactory, took all the uphill climbs comfortably.
Saturday, December 5, 2009
A Series of Unfortunate Events by Lemony Snicket
Just finished reading the first book of Lemony Snicket's "A Series of Unfortunate Events". The first book is called "The Bad Beginning" involving the unfortunate events surrounding the lives of the Baudelaire children. I think post Harry Potter, children's books have undergone 360 degree change with calamities and disasters being the central theme of any series. Gone are the days of William series books by Richmal Crompton a delightful series involving the danger with which William regularly goes through his life. I guess, the danger part has been upgraded substantially. The first book looked good.
Easy Run - Saturday, 5th December 2009
Did an easy run today of 88.28 minutes, had a good workout followed by some light stretching. First time that Priya was running with me, a decent runner. Wanted to do 90 minutes, satisfied with performance.
Friday, December 4, 2009
The Firm by John Grisham
This is an exciting, throbbing, pulse pounding book "The Firm" by John Grisham. This is one of Grisham's earlier works hence very interesting. Grisham keeps a fast pace throughout, keeping the readers on the edge. It has been made into a movie also starring Tom Cruise, but I feel the book is better than the movie but I believe they have almost true to the story in the movie.
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