It is a common occurrence to experience cramps while working out. While cramps can be caused by different variables, they can also be prevented by following a few simple steps before, during and after your workout. Avoiding cramps will make your exercise routine more productive and avoid you having to cut a workout short.
Stay Hydrated
A common reason for cramping is dehydration. To prevent dehydration-based cramping, drink plenty of fluids throughout the day. A common rule of thumb is to drink eight 8-oz. glasses of water per day, but the required amount can vary depending on your lifestyle and diet. It is also important to drink water before and during hard workouts so that you stay hydrated.
Replenish Electrolytes
A shortage of electrolytes, most notably potassium and sodium, within your body can cause cramping. To avoid this result, incorporate foods rich in potassium into your diet, such as bananas, potatoes, papaya and spinach. Also be sure to consume sodium-rich foods before a long workout or a workout performed in an area with high temperatures.
Do Not Exercise on a Full Stomach
Eating too soon before exercise can cause cramps in the stomach. Allow yourself time to digest, between one to two hours, after a meal before starting your workout.
Warm Up and Cool Down
Both a proper warm-up before a workout and cool-down after a workout can prevent cramping. Warm up for at least fifteen minutes before you start your workout and cool down for at least fifteen minutes after your workout. Warm-up and cool-down exercises include walking, light stretching or even yoga poses.
Pace Your Workout
Never start exercising too fast or too hard from the start. Pace your workout so that you are performing easy exercises at first, then slowly increase your intensity or speed. This allows your body to acclimate to the exercise and avoids both overexertion and muscle strain.
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