Body Fat to Joint Disease -- A Slippery Slope

Joint disease is a common issue for Americans.  But what we often think of as a common sign of aging or short-term injury is, more commonly that you might think, heavy wear-and-tear on a joint that is related to excess body fat.  Yes, excess body fat can weigh heavily upon your knees, hips, and ankles, resulting in a loss of structural integrity of these joints.

Lose just a few pounds and you'll take some strain off your hips, knees, neck, and back.  Extra pounds add to the load placed on your joints, increasing the risk of cartilage breakdown.  People with excess body fat may also have higher levels of substances that cause inflammation.  The good news is that even a little weight loss can help:  Every pound that you lose takes roughly four pounds of pressure off of your knees and other lower body extremities.

In short, if you're overweight, then don't put off your fat loss efforts!  Not only are your risks for cardiovascular diseases high, but your joints are struggling each day to resist the extra pressures that they aren't built for.  For a free consultation with a Perfect Personal Trainer, simply call (877)698-3648 or click here:  http://perfectpersonaltraining.com/signup.php

Thanks for reading!

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Prevent & Treat Muscle Cramping

Though this article does not directly relate to fat loss, muscle cramping is very common in people of generally low fitness levels, and therefore serves this blog well.

First, let's define what a muscle cramp is: Muscle cramps occur when a muscle tightens and shortens. Several causes include:
- Weak, inflexible muscles
- Dehydration and electrolyte imbalances
- Poor circulation and/or oxygenation of the muscles
- Being in an environment of extreme temperature

Prevention & Treatment

• If you are not getting the recommended three days per week of strength training or the five days per week of cardiovascular training, then this is a good start. Also, the duration, modality, and intensity of your exercises may be partially responsible.
• Consider your total body water (TBW). Most of us require roughly 1/2 to 1 ounce of water, per pound of bodyweight, per day. This means that a 150-lb person should be consuming roughly 75 ounces to 150 ounces of water each day. Caffeine drinkers should aim even higher, as should those exercising very strenuously for very long periods of time. Without the right amount of water, your muscles cannot be as healthy as they need to be to prevent cramping and other problems.
• Another big concern is the flexibility of your muscles. It is not enough to just perform a few random stretches from time to time. Stretching should involve all major muscles for 20-60 seconds each, and should be performed nearly every day. Never stretch to the point of pain, but do stretch to the point of mild discomfort. Consult your Perfect Personal Trainer for more details and specificity regarding muscular flexibility.
• Consume less than 2,400 mg of sodium each day. Some health groups recommend even fewer than 1,600 mg, especially for those with high blood pressure. However, it is important to note that too little salt/sodium can also lead to muscle cramping. Perform an assessment of your usual sodium intake and compare to these values to determine if this may be a factor.
• Consume roughly 3,500 mg of Potassium daily. While a more specific recommendation will vary based on your gender and age, this is often a useful starting point, as low amounts of potassium are often contributors to muscle cramping. Seek the advice of a dietitian to more accurately determine your own needs.

We hope that you have found this helpful. Please note that following these recommendations may not lead to immediate results, and that you should always consult a physician before implementing a major change in exercise or diet.