Muscle Cramps

Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period of time may result in a muscle cramp. In many cases, however, the exact cause of a muscle cramp isn't known.

Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as:

• Inadequate blood supply. Narrowing of the arteries that deliver blood to your legs (arteriosclerosis of the extremities) can produce cramp-like pain in your legs and feet while you're exercising. These cramps usually go away soon after you stop exercising.
• Nerve compression. Compression of nerves in your spine (lumbar stenosis) also can produce cramp-like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position — such as you would employ when pushing a shopping cart ahead of you — may improve or delay the onset of your symptoms.
• Mineral depletion. Too little potassium, calcium or magnesium in your diet can contribute to leg cramps. Diuretics — medications often prescribed for high blood pressure — may also deplete these minerals.

3 Tips to Help Back Pain

1. Limit Bed Rest

Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.

2. Keep Exercising

Activity is often the best medicine for back pain. “Simple exercises like walking can be very helpful,” Wilmarth says. “It gets people out of a sitting posture and puts the body in a neutral, upright position.”

But remember to move in moderation. “Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.”

3. Maintain Good Posture

The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. Most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.

“Little things add up.” “You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.”

3-2-1 Workout

If you're looking for an exercise routine that doesn't require a commitment to a gym or a giant room full of exercise equipment, the 3-2-1 method might be the ticket to staying motivated and healthy. Celebrities such as Jessica Alba and Jessica Biel claim that 3-2-1 is the secret to their fabulous figures. If you're hoping to channel your inner celebrity, consider trying this exercise plan.

3-2-1 Basics

Circuit training is a type of exercise that combines cardio and strength training in short and varied sets of each, so it can help you build muscle and lose weight. 3-2-1 is actually a variation on traditional circuit training. It's named for its three phases, two of which combine cardio and strength training, and one of which combines cardio and core training. The exercise pattern, which takes about half an hour to finish, is as follows: cardio, circuit, cardio, circuit, cardio, and core.

Cardio

Cardio is an important part of any exercise routine because it strengthens your heart and lungs and helps you burn calories much more quickly than weightlifting or calisthenics. The first phase of cardio in 3-2-1 is a brief warm-up of jogging or walking for five to ten minutes. The next phase of cardio should be slightly more intense. Adjust this phase to your fitness needs. If you're a fitness buff, try running hills, but if you're a beginner, cycling at a moderate pace can get you breathless. The third phase of cardio should be the most challenging, so pick up both the pace and intensity on this final round.

Circuit

Each phase of 3-2-1 starts with cardio and then ends with a circuit of strength-training, except for the last phase. The circuit phase of 3-2-1 offers a lot of flexibility. You can target problem areas or focus on all-around strengthening. Common circuits of exercise include squats, free weights or pull-ups, but you can choose any exercise that works for you so long as you're lifting weights or working with your own body weight. For each circuit, do one set of 20 reps for three different exercises.

Core

Strong core muscles improve posture, reduce back pain and increase your overall strength. The 3-2-1 program reserves one circuit for core training. At the end of your routine, you'll do 30 reps of five different core exercises. Common choices include crunches, sit-ups, planks and butterfly kicks -- an exercise where you lie on your back and lift and spread your legs slightly off of the ground. Pick exercises that you can do without straining your back and focus on maintaining proper form throughout the core circuit.

More workouts below: 

Weight Loss Program

Weight Gain 101