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.

Pulls, Strains, Sprains

Q:  Explain the difference between a pull, a strain, and a sprain?

A:  Pulls, strains and sprains are associated with trauma to tissue.  Below are the definitions of strains and sprains:

•          Strain - A stretch, tear or rip in the muscle or adjacent tissue such as the tendon. A tendon is a band of tissue that connects muscle to bone.

•          Sprain - A stretch, tear, or rip in the stabilizing connective tissue.  The connective tissue that is most often sprained is the ligament.  Ligaments are strong, flexible fibers that hold bones together.

People associate a pull with muscle trauma.  Therefore, a pulled muscle is the same as a strained muscle.

Sleep

Q: Is it ok for me to workout after a night of little or no sleep?

A: One or two nights of poor sleep should not prevent you from working out.  It also should not have a negative impact on your performance.

Consistently getting inadequate sleep (sleep deprivation) will have a negative impact on your performance during a workout.  It will also have a negative impact on your day-to-day activities, brain function, and immune system.  Studies have found the following effects of sleep deprivation:

•         Decreased exercise endurance

•         Increased rate of perceived exertion

•         Increased levels of stress hormones - which results in memory impairment and insulin resistance

•         Decreased ability to ward off illness

•         Impaired muscle recovery

•         Decreased glycogen synthesis – impairing the process of converting stored fuel to energy

In cases of sleep deprivation, it is more beneficial to rest/sleep than to workout.

It is important to note that humans are creatures of habit.  Beyond regular and adequate amounts of sleep, the following areas will also have a positive impact on your workouts:

•         Routine meals consisting of healthy foods

•         Proper hydration

•         Adequate rest/recovery between workout sessions

•         Healthy relationships

•         A daily opportunity to relieve stress

Muscle Pain

Q: Where does the muscle pain go after you stop exercising?

A: To answer the question, it is first important to understand the origins of the muscle pain or discomfort.

Muscles are contained within a fibrous tissue compartment called fascia.  As you exercise, your body reacts by directing oxygen rich blood to the muscle that is working.  As the activity level increases, blood flow to the muscle increases and in-turn, increases the size of the muscle.

When the fatigued muscle reaches failure, a condition called Acute Compartment Syndrome occurs:

Acute Compartment Syndrome occurs when the working muscle fills with enough blood and lactic acid to fill the fascia compartment and the muscle starts to press on the blood vessels (supplying oxygen), nerves, and/or tendons that run through the compartment.  The pressure results in muscular pain or a burning sensation in the muscle.

So, where does the pain go?

As soon as the activity level is decreased or stopped, your body starts the recovery process by supplying oxygen rich blood to the fatigued muscle, flushing lactic acid out of the muscle, and relaxing the contracted muscle to its normal state and size.

All of these actions taken by your body eliminate any acute pain or discomfort.

Meal Timing and Exercise

Q: When is it best to eat, before or after you exercise?  And when is the best time between exercise sessions?

A: It is best to eat before and after an exercising session.  The following guidelines are typically referenced when eating before and after a workout:

•          Before you exercise – Energy needed to fuel you through the workout.

•          Do not enter a workout hungry or on a empty stomach.

•          Typically want to eat 30 minutes to an hour before your workout.

•          Depending on intensity level, consume between 200 and 500 calories (Pre-workout snacks do not replace meals).

•          Calories should be a combination of carbohydrates and protein.

•          Do not workout on a full stomach. Your body needs energy to digest the foods you eat. Blood flow increases to your stomach to help in the digestion of food, leaving less energy-providing blood for the rest of your body.

•          After you exercise – Energy needed to assist in the recovery process.

•          Typically want to eat a snack or meal 30 minutes to 2 hours after a workout.

•          Intensity level will dictate the amount of calories needed after a workout.

•          Calories should be a combination of carbohydrates, protein, and healthy fats.

A post-workout snack or meal helps replenish glycogen stores, protein stores, and helps rebuild muscle fibers (resulting in increased muscle mass and strength).