Aerobic exercise plays an essential role in everything from your skeletal muscle strength and health, to the health of your heart and bones. In fact, health organizations like the American College of Sports Medicine suggest that all Americans do some form of aerobic exercise at least 30 minutes a day most days of the week. However, depending on the intensity of your aerobic exercise, certain side effects can occur, such as painful cramps.
Side Stitch
The side stitch is a common occurrence in aerobics, especially if you are just starting an aerobics routine. Side stitch is especially common if you are taking part in an aerobics activity that simulates similar motions to running or jumping, such as a step aerobics class or a plyometric aerobics class. A side stitch is typically a muscle cramp or spasm in your diaphragm muscles, which separate your abdomen from your chest. When you're performing aerobics, your respiratory rate increases significantly, causing the diaphragm to rise and fall at an accelerated rate. When you perform steps, running or jumping, gravity also pushes your organs downward. The stress from these two motions combined can cause the diaphragm muscle to cramp or spasm, resulting in the common pain associated with a side stitch or side cramp.
Dehydration
Dehydration can also contribute to cramps when performing aerobics. Aerobic activity increases the amount of heat being produced inside your body. This heat increase results in varying amounts of sweat. As you sweat, your body can become dehydrated, especially if you go into the exercise session already dehydrated. Without adequate water, your muscles are unable to function properly, causing them to cramp up. Dehydration can also impact your body's mineral levels, especially potassium, magnesium and calcium levels, which can also contribute to cramp development during aerobics. To stay hydrated the National Institutes of Health recommends a daily water consumption level of about 2.7 liters for women and 3.7 liters for men.
Arteriosclerosis
A lack of circulation and blood supply can also contribute to muscle cramps during your aerobics training. If you currently have a condition like arteriosclerosis, the resulting narrowed arteries can affect how much oxygen and nutrients your muscles are able to obtain. Without oxygen and nutrition, muscles are unable to continue working at the accelerated pace created by exercise. If not enough components are available to continue making energy, the muscle can cramp up, effectively ending activity for the affected muscle until enough oxygen and nutrients are available again to continue working.
Nerve Problems
In some cases, cramping may be associated with a nerve problem, more specifically compression issues in your spine, such as lumbar stenosis. In lumbar stenosis certain spinal nerves are compressed. When you perform more intense exercises in aerobics, this may aggravate the issue, causing cramp-like pains in your legs, suggests MayoClinic.com.
References
- American College of Sports Medicine: Activity Guidelines.
- The Stretching Institute: Side Stitches and Exercise Related Abdominal Pain
- National Institutes of Health: Food and Nutrition Board; Water
- University of Maryland Medical Center: Muscle Cramps -- Overview
- American Academy of Orthopaedic Surgeons: Muscle Cramp
- MayoClinic.com: Muscle Cramps
Member Comments