Good evening my KFB friends! A friend of mine on a forum I frequent asked about reoccurring nausea during their workout so I thought I would discuss this tonight. Nausea in workouts in actually fairly common. On that note, just cause the contestants on the Biggest Loser are puking their guts out left and right doesn't mean that you have to suck it up and keep going. Take a break, and try to think of what may be causing your nausea so you can can be better prepared for your next workout.
There are five main causes:
1. Low Blood Sugar - sometimes if you wake up on an empty stomach or haven't eaten in a few hours and try to jump into a workout your blood sugar will drop. This can result in shaking, nausea, and headaches.
2. Motion Sickness - this commonly occurs when you're doing abdominal work on your back (crunches, sit ups, ect.)
3. Dehydration - if you are going to the gym for an hour to an hour and a half a day but drinking one bottle of water a day, this can lead to dehydration that can make you nauseous.
4. Overexertion - If you are really overexerting yourself, in the sense that you are taking on a workout that may be way above your fitness level this can make you nauseous.
5. Anxiety - For those who participate in fitness competitions, sometimes being nauseous is just from being nervous. Stressing about performing to the best of your ability can make you miserable as well.
So what are we going to do about it...
First, make sure you are eating often enough during your day, and if you are suffering from low blood sugar try to eat a small meal or snack one hour to thirty minutes before your workout. Don't go eat a heavy hamburger and fries, try a banana or a slice of toast with some peanut butter.
If motion sickness is your cause, then when you are doing your crunches focus on a single point in the horizon or distance when you come up, this will help minimize the effects.
The standard perception is that everybody needs eight eight ounce glasses of water a day, so sixty-four ounces. I suggest women try to drink around seventy ounces and men try to drink around ninety. Yeah, thats a lot of water, and its hard sometimes to force yourself to drink that much water but its necessary. But it will keep you hydrated, help with food cravings, and in general make you just feel better.
Next, overexertion is an easy fix. Know your limits guys, and if you are getting over worked take a break. Do your best, and forget the rest. (Tony Horton has this embedded in my mind) If you haven't worked out in six months, don't try to go out and run five miles. Start at a moderate level and add ten percent a week (be it miles or reps or weight).
Lastly, if you are anxious about a tournament or race... Well you need to chill out. I KID. I know we all want to jump into a half marathon and finish in the Top Ten and be awesome, but if that is not in the cards for you at that time, then there is nothing you can do to change that. This goes back to knowing your limits, and knowing what you are capable of. If you have a goal to win a race or a tournament make sure you give your plenty of time to train so you can adequately reach your goals. Also, if you don't reach your goal this time, train harder so next time you will.
Well hopefully this was informative for those who have had these experiences. If you are new to working out, it honestly does get better. You get stronger, and it gets easier, then you start looking for more ways to step it up. But remember guys, while I like to think I am smart and know it all, I don't. So if you are getting nauseous on a regular basis, visit your doctor.
Well back to studying, my brian hurts. I just have to make it through one more week of studying and then I'm home free for the summer. I honestly feel like my head will explode before then, or my sanity will. So please pray for my sanity.
Live, Love, and Lift!
-Kiwi and the student going insane studying for finals.