Muscle Soreness

There are two types of muscle soreness; one is the burning that we feel in our muscles while we are working out, and this is commonly known as lactic-acid build-up. The second kind is the stiffness and soreness we may encounter for two to five days after we have worked out, this is ordinarily referred to as delayed-onset muscle soreness (DOMS for short).

How is lactic acid formed?

Oxygen is required for breaking down of glucose to get energy. But when we exercise, the body part which we are exercising does not get as much oxygen as required and lactic acid is formed in the muscles of that body part due to anaerobic respiration.

The burning feeling we experience during workout is a sign that we are working out to your maximum and also lactic acid build up is taking place. Once lactic acid build up has started, the body can only continue to use that particular muscle (rep) for another 1 to 3 minutes. Traces of lactic acid last for maximum of 24 hours.

Detailed biology behind lactic acid formation:-

The body prefers to generate most of its energy using aerobic methods, meaning with oxygen. When we perform strenuous exercise, the working muscles generate energy anaerobically. The energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps.

But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown--and thus energy production--to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels.

High lactate levels increase in the acidity of the muscle cells. Breaking down of glucose to energy is done poorly in this acidic environment. This is a natural defence mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body’s recovery from the strenuous event.

What is DOMS?

DOMS is the pain, stiffness we feel for 2-3 days after a demanding or new workout which prevents full muscular contraction. This pain and stiffness usually intensifies within the first 1 to 2 days and then ebbs.

DOMS is actually caused by the damage of the muscle cells created by the workout, leading to swelling and soreness, which peaks in day or two after the workout and resolves a few days later, depending on the severity of the damage.

A little DOMS can be a great indicator that we have successfully pushed ourselves. On the other hand, severe DOMS indicates that we have overexerted ourselves.

There is nothing we should be worried about, but few things if taken care can help the soreness to fade out quickly like

• Drinking lots of water
• Training for not more than 10 minutes at one machine and the entire training session should be of around 60 minutes.

Besides these the two most important things to lessen DOMS,  are:-

• Ensure proper nutrition: Protein helps to build and repair our muscles. If we take proteins an hour after the workout, it helps in quick rebuilding of the muscles. So as a thumb rule we should take 1-2 grams of protein per kilogram of body weight during the entire day. So if you are 60kg (130 lbs.) you should take 130gms of protein.
• Do some cardio: Doing cardio helps to build stamina which helps us during training.

To sum up, the build up of lactic acid is signaled by the feeling of muscle burn. DOMS, on the other hand, is the pain and stiffness felt from anywhere between one to five days after a strenuous activity.

We should always adapt our sessions according to the results we want to get. Adapting to load varies from person to person, so there is no fixed rule. Sometimes we get a lot of soreness; at that stage we should do the same exercise next 2-3 times with same intensity. If we don’t get any soreness, we should do a little more. If we do it right, for the same physical effort, then we should be able to add a couple more reps each session. But we should be able to know when we have over exhausted ourselves and when we have done it the wrong way because doing it the wrong way will cause injuries.

Credits:- Manas Hemrajani, Paras Hemrajani, Mr. Kavinder Saini

Computer Vision Syndrome or CVS

Few months back I was applying for admissions in USA. I had to go through different universities’ websites, check mails, prepare my documents and prepare presentations and reports. For this I was using my laptop more frequently and for longer durations. I was unable to sleep till 4 am in the morning even if I was exhausted. In the beginning I took it casually, because sometimes when we are too tired we are unable to sleep. But when the problem aggravated I consulted a doctor, he said that I am having Computer vision syndrome. You all must have felt sleeplessness or insomnia sometimes but you would never have thought that using computer for long can cause it. Even if you knew that computer can cause sleeplessness, you must have not known that it is called CVS. So, I am telling you all about CVS in detail because it is more than sleeplessness.

 
What is Computer Vision Syndrome?

The personal computer (P.C) has become a single device which has brought a great revolution in all aspect of our lives. The use of computer is increasing day by day. As our dependence on computers continues to grow, an increasing number of people are seeking medical attention for eye strain and irritation, along with back, neck and shoulder soreness.

                                                                                                                                         

One such problem is of Dry eyes. Dry eye refers to a condition that results from inadequate wetting and lubrication of eyes. With the increase in use of computers, this condition is becoming more prevalent and is being known by the name Computer Vision Syndrome. CVS is the complex of eye and vision problems related to near work which are experienced during or related to computer use.

What causes CVS?

Few of the important causes of CVS are:

•          Inadvertent less blinking

Studies have shown that the normal blink rate in human eyes is 16-20 blinks/min. For persons working on the computer it decreases to 6- 8 blinks/minute. This leads to dry eyes. It also puts strain on ciliary muscles of the eye and leads to a feeling of tiredness in the eyes. This can be a setting for early presbyopia.      

•          Improper ergonomics of computer work-station.

•        High visual demands of computer viewing.

How is reading at the monitor screen different from reading a printed page?

Reading a computer monitor screen is hard on the eyes because of the way the characters are formed on the monitor. The video display is made up of pixels, or tiny dots, rather than solid lines as on a printed page. Because our eyes cannot “lock” focus on these dots, the eyes must continually focus and refocus to keep the image sharp. This focusing and refocusing results in stress to the eye muscles.

What are the symptoms of CVS?

Symptoms of CVS may vary from person to person depending on various factors such as age, hours of computer usage, etc.

Common symptoms include:

1.          Blurred vision
2.          Double vision
3.          Discomfort to light
4.          Eye fatigue/eye ache
5.          Redness, watering of eyes
6.        Itching, burning of eyes
7.          Headache
8.          Neck/shoulder pain.

Prevention of CVS:

•          The computer work-station should be ergonomically correct.

•          Conscious frequent blinking of the eyelids during computer usage. Say every time you press ‘Enter’      or click the mouse blink your eye.
•          Short break of about 15 seconds away from the screen every 20 minutes or so.
•          Use appropriate glasses or contact lenses for correction of refractive errors, if any.

In this computer era there is no scope to avoid this modern technology rather its use is expanding every day. The parents should be very conscious to identify their children’s problems like behavioural change, ocular complaints and headache. They should take proper measure by consulting with the computer vision syndrome specialists for the prevention of permanent disabilities.

We all know the gravity of situation and we also know the solutions; we just have to act on them. We just have to abandon our wrong habits.

Steve jobs once said “Deciding what not to do is as important as deciding what to do” so start deciding.

Credits:- Dr. Hemant Mittal, Paras Hemrajani, Manas Hemrajani

Difference between sprain and strain

In our day to day conversations, we interchangeably use sprain and strain but technically speaking these are two different terms. Most of us believe that sprain and strain are same because many of their symptoms are same. So let us see how are they different?

“Sprain”

It is an injury to a ligament (a tough, fibrous tissue that connects bones to other bone). Ligament injuries involve a stretching or tearing of this tissue.

Cause:-

They usually result from traumas like a fall or external force that displaces the surrounding joint from its normal alignment.

Symptoms:-

The most common symptoms of sprain are pain, swelling, bruising, and inability to move, bear weight on the joint.

Sprain Severity

·         Grade I Sprain:

•          A grade I (mild) sprain causes overstretching or slight tearing of the ligaments with no joint instability.
•          A person with a mild sprain usually experiences minimal pain, swelling, and little or no loss of functional ability. Bruising is absent or slight, and the person is usually able to put weight on the affected joint.

·         Grade II Sprain:

1.          A grade II (moderate) sprain causes partial tearing of the ligament.
2.          It is characterized by bruising, moderate pain, and swelling. A person with a moderate sprain usually has some difficulty putting weight on the affected joint and experiences some loss of function. An x-ray or MRI may be needed.

·         Grade III Sprain:

1.          A grade III (severe) sprain results in a complete tear or rupture of a ligament.
2.          Pain, swelling, and bruising are usually severe, and the patient is unable to put weight on the joint.
3.          An x-ray is usually taken to rule out a broken bone. This type of a muscle sprain often requires immobilization and possibly surgery. It can also increase the risk of an athlete having future muscles sprains in that area.

The best way to treat a sprain is to use an ice pack. Putting some ice on the joint will reduce pain and swelling and you can also compress the sprain with a compression bandage.

This was sprain; now let’s talk about strain.

Strain

Strain in an injury to a tendon (the tissue that connects muscles to bones) or to muscle fibers. A strain may be a simple overstretch of tendon or it can result in partial or complete tear. Patients typically have pain in the injuries and general weakness of the muscle when they attempt to move it.

Cause:-

They usually result from over stretching or over contraction.

Symptoms:-

Typical symptoms of strain are pain, weakness and muscle spasm.

Strain Severity

Strains are categorized in a similar manner to sprains:

·         Grade I Strain:

1.          This is a mild strain and only some muscle fibers have been damaged.
2.          Healing occurs within 2 to 3 weeks.

·         Grade II Strain:

1.         This is a moderate strain with more extensive damage to muscle fibers, but the muscle is not completely ruptured.
2.         Healing occurs within 3 to 6 weeks.

·         Grade III Strain:

1.          This is a severe injury with a complete rupture of a muscle.
2.          This typically requires a surgical repair of the muscle; the healing period can be up to 3 months.

Treatments for sprains and strains are the same. To reduce swelling and pain in the first day or two, doctors usually say to adopt RICE strategy:-

·         Rest the injured area. If the ankle or knee is hurt, the doctor might tell you to use crutches or a cane.

·         Put ice on the injury for 20 minutes at a time. The doctor might say to do this 4 to 8 times a day.

·         Compress (squeeze) the injury using special bandages, casts, boots, or splints. Your doctor will tell you which one is best for you and how tight it should be.

·         Put the injured ankle, knee, elbow, or wrist up on a pillow to provide elevation.

After treating pain and swelling, doctors usually say to exercise the injured area. This helps to prevent stiffness and increase strength. Some people can also need physical therapy.

Credits- Paras Hemrajani, Shivani Ashra and Mr. Kavinder Saini

Principles of Physical Fitness Development

“If you can act as you can do it, it will be done”-the same applies in exercising, you just have to act. And just like acting, exercising has many guidelines. But, we cannot just go there and start   weight lifting or exercising because if we do so, the result could be catastrophic.

Developing physical fitness is a scientific and systematic process. Every individual who wants to be physically fit needs to follow certain guidelines.  There are 9 simple principles to follow-

1) Warming up – Warming is necessary for the body because it prepares the body for training. Warming up raises the pulse rate and increase the temperature of the muscle. Brisk walking and slow jogging should be done followed by easy and untiring joints mobility exercises and stretching exercises.

2) Regularity - According to me, it is the most important principle. The complete program for the development of physical fitness should be done regularly. The principle of regularity should be adopted strictly. If the individual does not practice regularly, he may get out of shape and lose physical fitness. Achieving regularity is the most difficult job because sometimes we are preoccupied with our work, sometimes we are not getting results so we get demotivated and so on.

3) Overload - The principle of overload is as important as regularity for achieving physical fitness development. Our workout should make us fit; it should not add stress to our lives rather it should help us in relieving stress. Over overload can be hazardous.

4) Variety – One should not feel bored during a fitness program. Therefore there must be a variety of exercises you do. Until we are not interested in something, we cannot do it right. Sometimes, when you don’t feel like exercising, we should do our favorite exercises.

5) Proper rest – Lifting proper weight and doing proper warm up is as important as taking proper rest or something will happen, that’s for sure. The most common is loss of weight and speed. It is the third pillar of workout (other two are diet and exercise).

6) Progression – We cannot exercise at the same difficulty level forever. Everybody’s body is different, so everyone should exercise at their own pace but at the same time, intensity level should be increased periodically. Progression can be achieved by increasing intensity, frequency and duration. There is no gain if we don’t understand the importance of when and how to move forward and reach your goal.  When we understand that how we have to move forward, we should go for it, but steadily.

   

7) Specificity – The more specific exercise you do, the better it is. This is usually for the individual who wants to be in sports or is in a sport for better muscle power. For other people who want general fitness, they should is to include a variety of exercises     in their routine for whole some development.

8) Age and Sex – The activities should be according to age and sex. The program must be followed with complete precision. The amount of exercising varies from women and men. Men and women cannot do the same exercises with same difficulty level. 

9) Limber down – limber down is as essential as warming up. It is lowering your pulse rate back to normal. It is important that the body gets back at the normal condition. Easy lowering down of pulse rate helps the person to get back at normal life or they could feel tired the whole day.

So these are the principle/ guidelines of exercising. As we can see, there is nothing to remember; all we have to do is pay attention. 

               

Credits:- Paras Hemrajani, Shivani Ashra and Mr. Kavinder Saini 

   

E-Cigarettes

Every year more than 5 million people are being killed due to smoking epidemic. Now what is an e cigarette? The answer is very simple. It’s nothing, just a thing made from joining a battery, a coil and a fluid filled with your favorite flavor and a hint of nicotine which is used to emulate tobacco smoking.

From the outside it is similar in appearance to that of a regular cigarette but from inside it is entirely different. As I have already stated that it has a battery, a coil and a liquid. When we turn on the battery, the coil heats up the liquid and the vapors of this liquid is visible to us. The older models of e-cigarettes had an on and off switch but now automatic models are available which use sensors. The sensor activates the heating element when someone sucks on the cigarette. 

The advantages of e-cigarettes are that when not taking puff no smoke is generated and also it causes no harm if we only use some flavors. However, some studies indicate that the liquid can be carcinogenic but how quickly and after how much usage it will cause cancer that we still don’t know.

Recently there has been a debate over whether the manufacturing and selling of e-cigarettes should be regulated or not. The proponents of regulation claim that is regulation of manufacturing and selling of e-cigarettes is good because then manufacturer will have to tell what he is using. But those who oppose this say that it will make e-cigarettes expensive as the manufacturer will spend on advertising. Moreover, the advertising of e-cigarettes will be harmful for children. The opponents of regulation also claim that it is not a medicine so it should not be regulated. Tobacco control medicines are already available. The opponents say that it is our choice whether we want to drink coke or diet coke.

Finally, to conclude I would like to make three points. Firstly, what people must know is that it is not a medicine, it is just an alternative; it is just a psychological way of leaving smoking. Secondly, nobody has proved it as a “safe alternative”. Thirdly, there can be three possibilities of using e-cigarettes:-

1. People smoking cigarettes switch to using e-cigarettes which is good. 
2. People start to use e-cigarettes which are not problematic.
3. People using e-cigarettes start to smoke cigarettes which is problematic.

It’s clear that there are still problems that need to be ironed out and if the potential benefits outshine the risk, e- cigarettes can help escaping the tobacco trap and the e- cigarettes are the way forward.

Credits- Vinayak Kaushik, Paras Hemrajani and BBC