Joints Cracking

Q:  What is actually happening when I hear my bones crack during a strength training workout?

A: The cracking you are hearing during the workout is originating from your joints and not your bones.

Joints crack for three main reasons:

•         Synovial Fluid:  Joints crack due to gases escaping from the synovial fluid.  Synovial fluid exists in all joints and acts as a joint lubricant. The fluid contains the gases oxygen, nitrogen, and carbon dioxide.  When a joint is moved through its range of motion, a gas bubble can escape or “burst” causing a cracking sound.  The escaped gas will dissolve back into the synovial fluid in about 30 minutes.

•         Tendons and Ligaments:  Cracking may occur as the ligaments and tendons that pass over the joint slide past bumps or imperfections on the bones.

•         Arthritis:  Arthritis typically results in a loss of cartilage in the joint.  The lack of smooth cartilage causes a rough joint surface.  As the joint moves, the rough surface will result in grinding or cracking.

Muscle Mass and Weight Loss Programs

Q:  Is it possible to lose muscle mass with an exercise/weight loss program?

A:  It is possible to lose muscle mass with an exercise/weight loss program.  The key to losing weight is to burn more calories than you are consuming (creating a caloric deficit).

 The traditional “diet” is the method most often used to create the caloric deficit by consuming fewer calories than you burn.  A diet does lead to weight loss, but when you consume fewer calories than you burn, your metabolic rate slows down to meet the new intake level.  If your caloric intake gets too low, your body actually starts burning muscle to sustain itself.  Typically, diets result in weight loss, but with a corresponding loss in muscle mass and an increase in the fat to muscle ratio.

An exercise routine that includes strength training is a better way to manage weight loss.  Exercising creates a caloric deficit by burning more calories than you are consuming.  The strength training portion of the routine leads to an increase in muscle mass.  In addition, an increased amount of muscle mass will increase your metabolic rate. The net result is weight loss, with an increase in lean muscle mass and a decrease in the fat to muscle ratio.

However, an exercise routine with poor nutrition, not enough calories, and lack of rest/recovery could lead to a loss in muscle mass by creating such a large caloric deficit that your body again burns muscle to sustain itself.

An Apple a Day

Q:  Why does an apple a day keep the doctor away?

A:  The origin of the phrase is attributed to a Welsh folk proverb from 1866.  The Welsh proverb is “Eat an apple on going to bed, and you'll keep the doctor from earning his bread”.  By the turn of the 19th century, the Welsh proverb migrated to its current form.

The phrase came about due to the many health benefits of the apple.  Below is a list of the many health benefits:

•          One apple (with the skin on) provides 20% of the recommended daily intake of fiber.  That is the same as a bowl of bran cereal.

•          The skin of the apple is high in antioxidants.  The USDA rates apples amongst the top 20 foods with the highest antioxidant concentration.

•          Apples are a good source of Boron.  Boron is a trace element that strengthens bones and prevents osteoporosis.

•          Apples are rich in a soluble fiber called pectin. Research indicates pectin may help reduce or prevent the following:

•          various forms of cancer

•          heart disease

•          cholesterol

•          insulin requirements due to diabetes

•          The apple is known as nature’s toothbrush.

•         Apples have nutrients known as tannins that can protect against plaque and gum disease.

•         The mild fibrous texture and non-adherent quality of apples helps to clean teeth.

•         Apples contain a natural mildly astringent acid that whitens teeth.