Nocturnal (nighttime) cramping is common but the precise cause is not always easy to determine. It can be due to medications, nutritional deficiencies such as electrolytes), dehydration, poor circulation, and other factors. It could just be overuse from your workouts too. I suggest that you speak with your doctor about it to rule out medical reasons (ask your doctor about taking quinine for nocturnal cramping as this is an often overlooked treatment)
WebMD has some excellent resources regarding cramps.
Hydration guidelines should be individualized for each person. The goal is to prevent excessive weight loss (>2% of body weight). You should weigh yourself before and after exercise to see how much fluid you lose through sweat. One liter of water weighs 2.25 pounds. Depending on the amount of exercise, temperature and humidity, body weight, and other factors, you can lose anywhere from approximately .4 to 1.8 liters per hour.
Pre-exercise hydration (if needed):
1) 0.5 liters per hour for a 180-pound person several hours (3-4 hours) prior to exercise.
2) Consuming beverages with sodium and/or small amounts of salted snacks or sodium-containing foods at meals will help to stimulate thirst and retain the consumed fluids.
1) Suggested starting points for marathon runners is 0.4 to 0.8 liters per hour, but again, it should be individualized based on body weight loss.
2) No more than 10% carbohydrate in the beverage, and 7% has generally been considered close to optimal. Carbohydrate consumption is generally recommended only after one hour of exertion.
3) Electrolyte repletion (sodium and potassium) can help sustain electrolyte balance during exercise. Particularly when
a) there is inadequate access to meals or meals are not eaten;
b) physical activity exceeds 4 hours in duration;
c) during the initial days of hot weather.
Under these conditions, adding modest amounts of salt (0.3 to 0.7 g/L) can offset salt loss in sweat and minimize medical events associated with electrolyte imbalances (eg, muscle cramps, hyponatremia).
1) Drink approximately 0.5 liters of water for every pound of body weight lost.
2) Consuming beverages and snacks with sodium will help expedite rapid and complete recovery by stimulating thirst and fluid retention
Running will help burn fat and shape your legs, but you never know what the result will be until you try. So set up your running for 4-5 times a week and see how it goes. Genetics certainly plays a big role in body shape, so you should wait to see how it goes without too many expectations. As for losing 8kg in one month, that would be more than 4 pounds a week. So to do that you would need to cut out more than 2000 calories a day, every day, for 30 days. When you do the math, and start counting calories, you'll see that it's going to be next to impossible to do this unless you do something exceptionally drastic, and then almost certainly once you stop doing that and start eating regularly again you'll gain weight back. And that would be if you were even consuming more than 2000 calories a day, which I have to bet that you're not doing. And you also need to consider that your BMI is already in the healthy range at 23.7 so it's unrealistic to expect it to go to 20.8 in 30 days, and furthermore, why would you want to do that? There's research to show that you could even decrease your health by having a BMI that low. And even if you could get to that weight, chances are you will have a very difficult time maintaining it. My suggestion is to forget the scale and start focusing on body composition (the amount of muscle and fat on your body) and shaping your physique. You can measure your body fat with a BIA scal from Omron or Tanita, or have them take it at your gym. I also suggest that you take circumference measurements. The standard circumference measurements are arms (flexed and relaxed), chest (after a normal exhale), shoulders (the widest part), waist (the narrowest part below the ribs and above the belly button), abdomen (across the belly button), buttocks (at the maximum extension of the buttocks), gluteal/thigh (high on the thigh at the groove where the buttocks end), mid-thigh (halfway between the crease in the groin and the top of the knee cap), and calf (at the maximum circumference, either with leg hanging freely off a table or with legs 8 inches apart and weight distributed evenly). Keep the tape horizontal during measurements and pull the tape lightly so it indents the skin only slightly.
You can check the WebMD diet Communities for your nutrition questions.
Feel free to post back if you have more questions. Rich
There are no specific tips for hypothyroidism and weight loss except to really focus on resistance exercise to keep muscle mass up. Hypothyroidism is very often not a problem with weight loss since it's generally easy to regulate with medication. You should make sure your thyroid levels are within normal limits. And chekc the WebMD diet clubs for help losing weight http://forums.webmd.com/3/fitness-and-exercise-exchange/tip/4 and feel free to post back with exercise questions.View Thread
You might look again at a very basic yoga class, or maybe even splurge and have a few private lessons. Yoga will certainly do the trick. You could also go to www.collagevideo.com for yoga and general stretching videos. They have hundreds of DVD's and you would certainly find something that would help. I suppose you could also go back to your trainer and have him help you out.
You're welcome Melinda. The fact that you're already doing squats is a good thing. They are great for strengthening. You ought to do as many leg exercises as you can to maximize strength. Ask your doctor if it would be okay to start now the rehab exercises you'll be doing after the surgery> For example, here are some of them http://orthoinfo.aaos.org/topic.cfm?topic=a00301
Like I said, the quality of your life will change dramatically for the better after the surgery. Keep up the good work. RichView Thread
I've heard stories like this before and not always sure what the answer is. Fatigue is complicated and many factors can cause it (e.g., medical such as thyroid, anemia, etc. etc., interactions with medications, diet, stress, lack of sleep, etc.). The fact that you are in menopause could be a clue. Specifically with exercise it can be due to changes in blood sugar, either it goes up or it goes down, and that can persist for hours after a workout. Snacks before exercise can help if it's going down (such as an energy bar - something with protein and carbs for sure, and a little fat), although you say you already are snacking.
You should be evaluated by your doctor. Being consistently washed out and exhausted mentally and physically for hours after exercise isn't supposed to happen. It started recently so something has changed. Give your doctor a crack at it.
Let me know when you find out what's going on. Like I said, this story isn't that unusual, so it may help others to know what you discover. Good luck. RichView Thread
Yawning during exercise is an interesting thing and it's not necessarily clear why it happens. Some people believe that yawning is the result of a lack of oxygen, but most people don't yawn during exercise, even at high intensities when oxygen may be in short supply. Some people think it might be a similar response to stretching like when you wake up in the morning, but again, it doesn't happen to most people.
What is known is that yawning is under the control of at least some of the following neurotransmitters: dopamine, acetylcholine, and serotonin. These neurotransmitters can be stimulated by exercise and that could explain it. These neurotransmitters could also explain the high some people get from exercise.
Other causes can be medications. For instance, some of the anti-depressants cause yawning. Sleep apnea can cause yawning from fatigue in overweight people.
You don't say when you work out, but maybe it's the time of day and you're just tired (even if you sleep 8 hours). Or maybe it's diet related; too many carbs, or you don't have enough calories in you when you work out.
If it's none of the above then I'm not sure what the cause could be. If you figure it out post back. I'm curious to know what you find.
Sorry I didn't see your post earlier. I seem to have missed it. You've got the right plan. It's a very good idea to get as strong as possible before the surgery; it will speed up your recovery. To get you started, I recommend straight leg raises to strengthen the muscles around your knee (primarily quadriceps). To do them lie on the floor on your back, one knee bent, the other straight, hands palm down under the buttocks to support the low back. Contract the quadriceps on the straight leg first, then raise leg to the height of the other knee. Pause 1-2 second at the top, then lower leg but do not allow it to touch the floor. Repeat 10-15 reps, 3 sets. As you get stronger and can easily do 15 reps, use ankle weights. Start with one pound and work up. You should always be able to do 10-15 reps. As you get stronger, you may be able to progress to leg extensions, leg curls, leg presses, squats, and other exercises, but first you should get your leg stronger with the leg raises. Here is a slide presentation that will help.
WebMD has some great diet experts and, along with advice from the Community members, you'll get some real traction on weight loss.
I want to mention one more thing. Knee replacement surgery, in my experience, is the most successful surgery for improving quality of life. You'll be able to sit, get up, walk, climb stairs, and many other exercises without knee pain. It will be liberating.
Feel free to post back with any other questions, and again, sorry I didn't see your post sooner. RichView Thread