Why do you feel sick after exercise. I have a question: why do you feel sick during a workout

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During the golden era of bodybuilding, training monsters like Arnold Schwarzenegger, Larry Scott, and Tom Platz was considered a failure if the athlete didn't vomit after an extreme set of squats. In modern sports society there are still apologists for such training methods, but such a radical approach is professed by a few.

Why do you feel sick during and after a workout?

Today's article is a reminder of the possible causes of nausea during and after exercise. You will learn what to do if you feel the urge to vomit right in gym and how to avoid these troubles.

Causes of nausea during exercise

In fact, nausea during or immediately after a hard workout is not uncommon. The reason may not be one, but a whole complex. Let's look at the most likely options for its manifestation.

What to do if you feel sick?

If you notice the first signs of oncoming nausea (dizziness, increased sweating, stomach discomfort, blackouts) IMMEDIATELY stop doing the exercise. Sit down, and ideally lie down. Bend your knees or lift them up. You can sit on your haunches.

After the symptoms subside, you can resume the exercise. Decide for yourself, but it may be worth reducing the intensity of your workouts, because. the body can not cope with the load and gives such a signal. Over time, the body adapts and it will be easier to endure heavy strength work.

If nausea is caused by hypoglycemic symptoms (weakness, trembling, dizziness, cold sweats) and is not pathological (no reason to worry about diabetes and blood sugar control disorders), then you need to rest. Sit down and eat something high:

buns
cookie
candies
banana
cake
sweet drink or sweet tea

After that, today's workout is better to end. Hypoglycemic symptoms are by no means always caused by a long absence of food in your stomach. Some people may have a particular reaction to the intake of proteins or carbohydrates shortly before training.

Conclusion

Having figured out why we feel sick during or after a workout and what to do in this case, let's give some tips on how to still warn yourself against getting to know everyone around you with the contents of your stomach:

eat food no later than a few hours,
possibly eliminate all pre-workout complexes,
do not allow dehydration during training (drink clean water), but do not create a sea in your stomach,
choose the intensity of training in proportion to your capabilities.

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Nausea after exercise is a common problem. It is not always associated with the nature of the load, or diseases. Minor eating disorders, lack of recovery, or individual characteristics of the body can cause its attack. But sometimes a "cloudy" condition is a sign of health problems. Knowing its causes will help get rid of nausea.

Pressure drops

Hypotonics are familiar with the feeling of weakness after a workout. Symptoms come on quickly:

Increased sweating;
The head begins to spin;
Appears "shortness of breath;
Changes in visual perception, it may darken in the eyes

Doctors recommend monitoring the pressure on the training day, and postponing the session if there is a problem. You need to get specific recommendations on the preparation of a training plan, nutrition, and drugs from a therapist and sports doctor.

Malaise

Women feel it in the last third menstrual cycle. And it's completely natural. Nausea may be a reaction to an enlarged uterus. General poor health can be caused by lack of sleep, starting a cold or headache. In this case, it is better to skip amateur training, and professionals should reduce the load within reasonable limits.

A drop in sugar levels is a problem for those who lose weight on a low-carb diet. They should take BCA to support the body during a hard workout. Anyone looking to lose weight should eat a balanced diet and consume complex carbohydrates prior to exercise. If it is not possible, fruit is allowed half an hour before the start of the lesson, but it is better to refuse juices. They dramatically increase blood sugar levels, and just as quickly "bring down" it.

Iron deficiency (anemia)

Constant nausea and a feeling of "light head" can be symptoms of anemia. After exercise, the discomfort worsens. If the problem is recurring, it is worth taking a biochemical blood test and following the doctor's recommendations. Usually appoint iron in capsules. The condition is not a contraindication to moderate exercise.

Heavy meals can cause nausea. Food does not have time to be digested, is in the stomach, and prevents you from exercising at full strength. Nausea can be avoided by taking enzymes with a dense meal, or by planning your diet so that you don't eat right before your workout. Is the problem recurring and does any healthy food feel "too heavy"? It is recommended to be examined by a gastroenterologist. The cause of severity can be not only overeating, but also a lack of certain enzymes that need to be corrected.

sodium deficiency

Sodium is a microelement for maintaining water-salt balance. Its ions are not enough, a person can feel sick. The body "hints" that it would be nice to drink mineral water, or eat salty food. Sodium is excreted with sweat during active physical activity - this is a natural process.

Sodium can be taken both additionally, in tablets, and in the form of regular table iodized salt. Do not go on a salt-free diet without a medical need, and there will be no nausea

Heatstroke

Overheating is a common reaction to exercising in poorly ventilated gyms, taking thermogenics, and trying to lose weight by exercising in thermal suits. With heat stroke, nausea is accompanied by vomiting, a person feels very ill, his mind is confused, his speech is incoherent, he can “turn off”. In this case, it is necessary to lay the patient down so that he does not choke on vomit, loosen clothing, provide air flow and call an ambulance.

This is a common problem among the security forces. If you use too tight weightlifting belts, do not unfasten the belt after the approach, then blood circulation may be disturbed. And as soon as there is a certain amount of food in the stomach, the body will try to get rid of the unnecessary in a natural way - to vomit. That is why they do not recommend wearing hard belts in fitness, as well as exercises that require straining in the belt.

Circulatory disorders are a common problem among lovers of corsets for weight loss and waist reduction. Perhaps such equipment turns off the oblique abdominal muscles from work, but it will be almost inevitable to feel sick from using it. For the sake of health, it’s worth just learning to do the exercises correctly, and not wasting time choosing belts.

Poisoning or allergic reaction

An allergen can be anything from the perfume of a beautiful treadmill neighbor to the phenolic compounds that some unscrupulous water bottles emit. Dizziness and nausea with vomiting, loss of consciousness and swelling are serious symptoms in which the victim must be treated immediately. Allergy sufferers should carry a nebulizer with them, and warn the hall staff about possible problems with health.

Water deficiency can either be accompanied by convulsions or “limited” to nausea. With dehydration in combination with alcohol intoxication on the eve of the athlete, he vomits bile, there is a metallic taste in his mouth. If dehydration is caused incorrectly organized diet for weight loss (desalted diet in the hot season), electrolytes should be given immediately, such as "rehydron" or the drink "gatorade". In case of poisoning, you must call a doctor. If muscle cramps begin, even minimal ones, the training is stopped, and the athlete is shown to the doctor.

Deficiency of carbohydrates, glucose

Normally, a person should have some amount of glucose in the blood. Hypoglycemia haunts those who are on a low-carbohydrate diet. Not only can such a diet be dangerous to the health of a non-professional athlete, but it also contributes to the appearance of nausea during training. best advice here - adjust the diet so that the diet creates a slight calorie deficit, and allows you to lose weight, but does not make you suffer from nausea every workout.

Nausea during and after exercise can also be experienced by those who have had their gallbladder removed or who have had pancreatitis. In this case, you need to see a doctor for the underlying disease.

Important: if nausea appeared during high-intensity training, against the background of overtraining and overwork, you should seek help immediately. It is known that overloads of this kind can cause rhabdomyolysis, that is, a disease in which catabolic processes literally destroy the body and the excretory system.

To block nausea, you can drink some water or tea, eat something sweet, or take glucose with any drug. sports nutrition. This helps, but only if the nausea is due to hypoglycemia.

In the event that a person is sick, but does not yet know about his illness, chocolates do not stop the manifestation of symptoms. Because when folk remedies do not work, seek medical attention.

Prevention of nausea after exercise can be the following measures:

Fine organized meals . Split meals 3-4 hours later, with plenty of complex carbohydrates before training. The last meal before the start of the lesson is approximately 2 hours;
Wise use of additives. With a strict weight loss diet, it is worth taking an amino acid complex during training to prevent too rapid loss nutrients and muscle catabolism;
Compliance with water balance. Drink at least 30-40 ml of water per 1 kg of body weight. In hot weather, you should drink more, if the classes are long or high-intensity, it is best to choose an isotonic drink;
Blood composition control and competent selection of vitamins, minerals, trace elements, as well as additional sports nutrition products.

Nausea after exercise is a common problem. Understand the causes of its occurrence, and try not to ignore the ailment. In fitness, it is important to properly distribute the load in order to maintain health and achieve your goals without discomfort, pain and poor health.

Sports history points to such examples when training for a bodybuilder could not be considered serious if he never vomited in the process. Today, this criterion can only be considered by some hardcore CrossFitters. But nausea is by no means a positive thing and often indicates that the load on the body has been excessive.

But it happens that even after a relatively simple training, you feel unwell, accompanied, first of all, by nausea and weakness. There may be several explanations for why you feel sick after a workout and during it, and the presence of one does not exclude the possibility of the presence of others.

So, a list of reasons why nausea occurs during or after a workout.

Poorly digested food, which has not had time to assimilate since the last meal. The same can apply to liquids. This problem is also often experienced by people suffering from hyperhydration.
Disruption of water balance in the body, accompanied by a sharp decrease in the concentration of sodium ions in the blood plasma. This can occur against the background of antidiuretic hormone dysfunction.
Dehydration or dehydration. As a result of which this happens, I think it will be superfluous to explain. A person feels thirsty, and dehydration also leads to metabolic disorders, which may result in trouble in the form of stool retention. This is what can cause subsequent nausea. But that's later.
Lowering blood pressure. This is especially evident in the process of leg training, when the blood is actively moving to the lower body, which stimulates vasodilation. In parallel with this, pressure may arise in the region of the carotid artery, the brain receives a signal of compression in this area and gives a command to reduce the heart rate in order to level this condition. Ultimately, a decrease in heart rate also leads to a decrease in pressure.

After performing the exercise on the legs, the blood from the lower body begins to intensively return to the upper. This puts a strain on the organs of the gastrointestinal tract, and the heart is not able at this moment to cope with the function of processing such a volume of blood, which leads to tachycardia. But against this background arterial pressure continues to be low. This leads to nausea, tinnitus and profuse sweating.

It should be understood that a trained body is much better adapted to such pressure drops, and, accordingly, tolerates them better. Therefore, trained athletes are much less likely to feel sick after a workout.

Overheating and heat stroke. In the process of active training, the body conditionally emits 20 times more heat than in a calm state. This leads to an increase in body temperature of approximately 1 degree, which occurs every few minutes. In parallel with this, sweat comes out and evaporates, which leads to dehydration and also contributes to an increase in temperature. The intensity of these processes directly depends on the activity of training and temperature. environment. The consequence can be heat stroke, the signs of which are general weakness, nausea with vomiting, fever, and even loss of consciousness.
Violation of blood flow in the structure of the organs of the gastrointestinal tract (GIT) due to physical stress. Due to interruptions in the blood supply, problems arise in the work of the digestive tract. This often leads to diarrhea, as the body is hard and he “thinks” that the contents of the stomach need to be urgently disposed of.
Hypoglycemia. At the time of physical exertion, the body's consumption of sugar increases significantly. Insufficient amounts of it can lead to muscle wasting, cramps, chills, and nausea. In addition, pallor skin, tachycardia, high blood pressure, etc. That is, the usual rate of glycogen in an ordinary person is lower than that of an athlete.
Rhabdomyolysis. This word in recent times it is customary to scare the world of crossfitters, but the problem lies in the process of destruction of the elements of muscle tissue. This is accompanied by the development of a whole bunch of unpleasant diseases, including acute renal failure. That is, rhabdomyolysis starts a chain of irreparable changes in the body.
Lactic acid. Krepatura often affects the general sense of self, since the training process will not be complete, and excessive efforts will lead to overstrain and discomfort, which may result in nausea.
Cardiac ischemia. Such a disease is a violation of the blood supply to the myocardium, resulting in its defeat. As a result, the myocardium receives less oxygen from the blood than it needs. Ischemic disease can occur in both acute and chronic forms. The latter option involves systematic attacks of angina pectoris, and the first - a heart attack. Of course, with such a problem, nausea appears during the training process as a result of a radical dysfunction in the body.

Afterword

Each of these reasons should be something to think about, but don't get paranoid about all of these problems at once. In order not to engage in fortune-telling, sports involve periodic examinations by a doctor, especially at the initial stage, which I periodically recall in my articles. This is extremely important when it comes to intensive training programs. In particular, this applies to

A visit to the gym is an excellent prevention not only of excess weight, but also of depression and poor health. But what if physical activity does not give relief after exercise, but, on the contrary, the state of health worsens? In this article, we will talk about why you feel sick after a workout. About the reasons that can cause a deterioration in health, and about what it is fraught with. However, we hasten to reassure you. Not always the answer to the questionwhy after a workout you feel sick, are health problems. Perhaps you are just doing the exercises incorrectly or eating at the wrong time.

Sports for everyone

Moderate sports load has practically no contraindications. If a person has excess weight, problems with the cardiovascular system or other chronic diseases, then it's just a matter of choosing the right training regimen. Thus, sport is a universal cure for all diseases. Of course, with the right dosage and careful approach, and sometimes only with the trainer or under the supervision of the attending physician. However, if you feel bad after class, then either you are not doing it right, or you need to change the level of load. Let's talk about the reasons why you feel sick after training in the gym.

Types of training

Training can be conditionally divided into strength and aerobic. First view physical activity associated with breath holding. So, under strength training most often means exercises with weight. A great example of anaerobic training would be bodybuilders or powerlifters. It can be squats with a barbell, bench press, work with dumbbells and kettlebells. There is another type of load - aerobic, it is associated with continuous rhythmic inhalation and exhalation. An example of aerobic activities is running and brisk walking, working with an ellipsoid, cycling, swimming. Professional athletes and amateurs, as a rule, alternate both of these types of load.

Why is it nauseating? Can this happen if the person is healthy? Let's deal with each type of load and the reasons for feeling unwell after them.

Poor health after exercise

That's right, even a perfectly healthy person for medical reasons can feel bad after intense work in the gym. Do not rush to run to the doctor, analyze everything possible reasons why your head hurts after training or you feel sick.

Most common cause discomfort is overtraining. Most often, this affects the representatives of the stronger sex, that is, men.

Do not overdo it in the hall!

The desire to become bigger and stronger makes men lift more and more more weight during lessons. This contributes not only to micro-tears in muscle tissue, which subsequently leads to growth muscle mass but also the production of the unhealthy hormone cortisol. Otherwise, this hormone is called the stress hormone, and its excess leads to the fact that you will feel bad even with excellent health, from the point of view of medicine. Coaches around the world recommend not to overdo it, as "more" does not mean "better" when it comes to strength training results.

Even professional bodybuilders know the measure and train, albeit often, but with less weight or a small amount of time. Do not sacrifice your body and do not put it on the embrasure of beauty. Do no more than three to four times a week, and you can devote one workout to aerobic exercise.

Adequate nutrition before strength training

Those who often go to the gym know that it is quite inconvenient. It is more difficult to warm up on a full stomach, exercises are more difficult, as a result, many visitors to the halls try not to eat 4-5 hours before visiting the fitness club. Sometimes an athlete cannot have a snack for reasons beyond his control. For example, if you have to go to the gym immediately after work.

As a result, after a strong load, a healthy person may feel dizzy and nauseous. The point is the lack of energy provided by food. Thus, the answer to the question of why you feel sick after a workout, your head hurts, will be “malnutrition” .

The solution to this problem there will be liquid food intake, for example, protein shakes. Protein is a complete, fast-digesting protein. If you do not want to eat the usual porridge with meat or other solid foods, then replace the meal with the described cocktail an hour before the start of class. You can add whipped banana to milk and protein. Thus, you will give nutrition to the muscles, and ensure your well-being after class.

Wrong exercise technique

You can master the technique of handling dumbbells or barbells, but if you breathe incorrectly, you will provide yourself with a migraine or nausea after a workout. Anaerobic exercises require not only the correct setting of the legs and back, but also rhythmic inhalation-exhalation.

Many professional athletes and regular gym goers sin by simply not being able to breathe. In the end everything strength exercise performed in one breath. Why do I feel sick and dizzy after a workout? Review your breathing technique while doing the exercises. Think not only about keeping your back “locked” or keeping your knees in line with your toes, but also about inhaling and exhaling rhythmically. You will see that, firstly, you will gain strength during the session, and secondly, you will feel cheerful after the end of the workout.

Why does a headache occur after visiting a character?

We have dealt with the reasons that may cause headache and nausea during exercise. But what if you visit the gym for the sake of training on the treadmill? How then to explain the discomfort after class?

First of all, consider whether you are taking any medications. Some pills can cause migraines due to the expansion or constriction of blood vessels due to the extra workload. If you do not use any medications, there may be another reason for the headache. From the fact that the heart works in an accelerated mode, it overtakes a much larger volume of blood than at rest. This causes the blood vessels to dilate. But now you have finished training, the heart began to beat in the usual rhythm, and the vessels cannot decrease in size as quickly. This can make you feel dizzy or nauseous.

How to get rid of discomfort?

by the most in a simple way getting rid of nausea or headaches directly in the hall will the following options:

Lie down so that the head is in a position above the placement of the heart. This will help narrow the blood vessels, and the unpleasant sensation will pass very quickly.
The second way to restore the norm will be a snack with something quickly digestible. An apple or banana would be a great option. These high carbohydrate foods will replenish your depleted glycogen stores and the discomfort should go away.

Why do you feel sick after a workout? Another reason may be a banal lack of potassium and magnesium in the body. Drink vitamins, best of all complex ones, within 2-3 months.

However, there is reason to worry if nausea and migraine become something familiar and regular after exercise. In this case, the answer to the question of why you feel sick after a workout will be a recommendation to consult a doctor. There is a risk that you have a disease of the cardiovascular system.

Nausea during training is familiar, perhaps, to all novice athletes. As a rule, it appears when the strength is already at the limit, and can torment not only beginners, but also advanced athletes.

I still occasionally throw up in CrossFit workouts when I give all my best. This forces you to slow down or stop altogether so that you don’t have to use the chalk bucket for other purposes.

Below, we will look at the two main causes of nausea and tell you how to deal with it.

Increased acidity

When the intensity of exercise is greatly increased and the glycolytic and phosphagenic pathways are used for energy production, hydrogen ions accumulate in the muscles and blood, which change the pH of the blood to the acid side.

This condition is called acidosis. It negatively affects muscle contraction, causes nausea and forces you to stop so that the body has time to restore pH balance.

How to cope

Reduce intensity. The body will cope with hydrogen ions, and nausea will pass.
Train regularly. helps to eliminate hydrogen ions, so increasing the amount of lactate in the blood reduces the risk of acidosis.
Drink an alkalizing drink. It will help to cope with the growing acidity.

You can use sports drinks or make your own:

1 liter of water;
juice of one lime or lemon;
¼ teaspoon Himalayan or Celtic salt (regular salt will work too).

Alkalinizing will help to avoid nausea, extend the time of work before muscle fatigue and protect the body from dehydration. Study Effect of electrolyzed high-pH alkaline water on blood viscosity in healthy adults 2016 study showed that an alkalizing drink helped reduce blood viscosity during exercise by 6% compared to 3% of regular water consumption.

slow digestion

During an intense workout, blood rushes to the working muscles to provide them with enough oxygen, and to the skin to cool the body. At the same time, the blood supply to internal organs, including the digestive organs, is reduced.

Study Food-dependent, exercise-induced gastrointestinal distress 2011 showed that when VO2max (maximum oxygen consumption) is reached, the blood supply to the abdominal organs, kidneys and non-working muscles is reduced by 80%. Experiment results Effects of exercise on mesenteric blood flow in man 1987 proved that blood flow in the superior mesenteric artery, which supplies blood to the digestive organs, is reduced by 43% after just 15 minutes of exercise.

In addition, intense physical activity slows down gastric emptying - the removal of food from the stomach into the duodenum. Because digestion slows down, eating heavy-to-digest foods shortly before a workout can cause nausea.

How to cope

Eat at least two hours before training. So the stomach has time to digest food. Opt for carbohydrates as well, as high-fat foods take longer to digest.
Drink sports drinks. According to research Duodenal mobility during a run-bike-run protocol: the effect of a sports drink, a sports drink with 7% carbohydrates, significantly speeds up gastric emptying during physical activity.

Dehydration

During intense and prolonged exercise, the body loses a lot of fluid with sweat. Drinking plain water can lead to hyponatremia, a condition in which the concentration of sodium ions in the blood drops below normal.

According to research Exercise-induced vomiting, hyponatremia can cause nausea and vomiting during strenuous exercise.

How to cope

Help replenish sodium stores Sodium replacement and plasma sodium drop during exercise in the heat when fluid intake matches fluid loss carbohydrate-electrolyte drinks. According to research Multiple transportable carbohydrates enhance gastric emptying and fluid delivery, most effective method rehydration - fluid intake with 8.6% carbohydrates, a combination of glucose and fructose.

If you have your own ways to cope with nausea during a workout, share in the comments to the article.