Why do you feel nauseous during or after exercise?

Many athletes are interested in why they feel sick after training. Such discomfort is not always a consequence of heavy exercise or health problems. Sometimes the reason is hidden in improper nutrition or poorly chosen training time. An attack can also be caused by insufficient recovery, the athlete’s personal characteristics, or poor conditions in the gym.

However, you should not ignore the possibility that after strength training you feel sick due to health problems. In this case, the symptom cannot be ignored. That is why it is so important to understand the reasons, to understand why you get a headache and feel sick after running. This is exactly what we will do today!

Why do you feel sick after training: the main reasons

So, why nausea may occur after training in the gym, we list all the options:

• The athlete ate fatty, hard-to-digest food before training. Perhaps the meal took place long before the load, but was so heavy that the digestion process did not have time to complete. In this case, there is no point in asking and wondering why he is feeling sick. The reason is obvious.
• Too active training led to dehydration and disruption of the water-salt balance. This also happens if the day before the athlete “indulged” in alcohol, or was on a diet with a salt-free diet (especially during the hot period of the year). Well, sodium imbalance occurs with high load and little drinking, for example, many people feel sick after a very fast run. The athlete sweats profusely but does not replenish fluids. Sometimes, after nausea, cramps may even occur.
• A person may feel sick if he has been constipated for more than 3-4 days. Toxins enter the blood, and due to the load, the speed of the process increases greatly. That's why he's sick.
• Poor blood supply to the gastrointestinal system. The condition occurs after lifting heavy weights in a tight athletic belt. It will get worse if there are leftover food in the stomach. Also, the reason may be the corset that girls wear so as not to pump up the oblique abdominal muscles (so as not to lose the contours of their waist).
• Why do you think you feel nauseous after working out at the gym while on a low-carb diet? The answer lies on the surface - the reason is a drop in blood glucose levels.

• Nausea may occur in athletes with cardiovascular diseases. If you are wondering why you constantly feel sick after running and often feel dizzy, it makes sense to get a cardiogram and check your blood pressure. If it drops sharply, a person feels weakness, dizziness, increased sweating, shortness of breath, and “floaters” appear before the eyes.
• Many women feel sick on certain days of the menstrual cycle, most often in the last third. During the period of so-called PMS, in addition to nausea, weakness, lack of mood, and pain in the pelvic area are observed.
• Very often, the answer to the question “why do I feel nauseous and dizzy after training” is hidden behind the conditions in the gym. If the room is too hot, the ventilation is poor, there are a lot of people - it is simply difficult for the body to cope with the intense load in such an environment. The person overheats greatly, sweats, but does not have time to cool down. The result is heat stroke. That's why he's sick. By the way, heat stroke can occur if you deliberately train in a thermal suit in order to lose fat.
• If you regularly feel nauseous immediately after exercise or the next day, we recommend checking your iron levels in your blood. Nausea is a common symptom of iron deficiency anemia.
• If you feel nauseous after working out at the gym, why not rule out the possibility of an allergic reaction? The causative agent can be anything - the aroma of the perfume of your neighbor on the treadmill, low-quality plastic of your sports thermos, household chemicals that are used to treat exercise equipment in the gym, etc. Allergy sufferers should be especially wary.
• Sometimes a symptom occurs due to a suddenly changed program, moreover, in favor of increasing the load. This is why track and field athletes feel sick while running unexpectedly long distances. It is important to gradually increase the distance and load, then you will not feel sick.

What to do if you feel sick?

Next, we will tell you what to do if you feel sick after or during training. Of course, the algorithm of action depends on the cause of the symptom, which is why it is so important to correctly identify it.

1. If you feel nauseous due to heavy exertion, slow down. Take a breather and stretch. Change to a sporty walk if you run.
2. Learn to breathe correctly. When running, inhale through your nose, exhale through your mouth, maintain a rhythm. During power loads, exhale during the effort, inhale in preparation for the jerk. You need to breathe not from the chest, but from the peritoneum.
3. In case of heatstroke, lie down on a bench so that your head is higher than your feet, loosen your clothes, drink water, and breathe regularly and deeply. If the condition is accompanied by loss of consciousness, the person is placed on his side so that he does not choke on vomit and an ambulance is immediately called.
4. If an allergic reaction develops, use a nebulizer or inhaler. It is clear that they always carry them with them. If your neighbor has an attack, do not hesitate to check his bag - you may find medicine there. Call an ambulance immediately.
5. If you experience cramps or pain, especially in the heart, immediately stop training, and then see a doctor as soon as possible.
6. If you are wondering what to do if you feel sick after an intense run, we recommend eating something sweet or taking glucose tablets. Perhaps your sugar level has simply dropped. If the cause of nausea is indeed hypoglycemia, you will feel better. If the condition has not improved and this is not the first time, why not make an appointment with a therapist?

Beginning of a viral infection

When pathogenic bacteria appear in our body, the immune system tries with all its might to defeat them and prevent the virus from spreading. However, the immune system cannot always cope on its own, so the onset of a viral infection can also lead to the athlete feeling sick after running.

Here, as in the case of overeating, the body throws all its defenses at fighting the problem, not taking into account that the athlete is training, and his muscles also need a large amount of energy.

Opinions on whether to continue training in this state are mixed. Many athletes believe that this way they will be able to defeat the disease faster, since not only toxins, but also all microbes come out with sweat. And some, on the contrary, are sure that by training hard, you can only aggravate your condition and prolong the course of the disease, turning a common cold into a severe flu with serious consequences, for example, pneumonia.

In any case, you need to listen to yourself, and if you feel nauseous after running, dizziness and a complete loss of strength accompanying ARVI appear, then you should not train “to the point of exhaustion.” Sports records are here to stay, and they need to be set in a healthy state.

Preventing nausea

We have found out the causes of nausea after running and strength training, now we will briefly talk about how to avoid this phenomenon:

1. On training days, do not eat heavy foods - fatty, spicy, high in calories. Of course, you can’t exercise on a full stomach. If you haven’t had time to have lunch, and strength training is on your way, drink a protein shake an hour before it.
2. During your workout, drink enough liquid - clean water, still mineral water, isotonic water, fresh fruit juices. Check out the full list of what to drink during training and choose what's right for you. Do not drink alcohol, neither during training, nor after, nor before it. And even on rest days, also abstain. And in general, the sports mode does not accept alcohol.
3. Eat right to avoid intestinal problems. The diet should contain foods rich in fiber, fresh vegetables and fruits (including bananas). Drink plenty of water.
4. Choose a comfortable and modern gym for your workouts. The temperature there should be regulated and ventilation should work well. Exercise carefully in a thermal suit and listen to your feelings.
5. Do not overtighten corsets or tight belts during exercises that require you to push hard on your stomach.
6. Eat a balanced diet, especially if you are on a low-carb diet. Make it a rule to eat a juicy fruit before and after training.
7. If you have heart problems, monitor your blood pressure on training days. Measure your performance immediately after training. If you don’t feel well, postpone the training without regret, because health is more important than the torso.
8. Never exercise if you feel unwell. For example, with the onset of acute respiratory viral infection, PMS, if you are under stress, etc.
9. Periodically take a biochemical blood test to monitor its composition and prevent the development of various deficiencies;
10. Take supplements adequately. Sports nutrition should help, not harm;
11. Periodically drink multivitamin complexes, because an actively training body often lacks useful elements from food and supplements.
12. Get plenty of rest, exercise no more than 4 times a week, and get enough sleep.

Well, we found out why many athletes feel sick and vomit after running, and also explained how to avoid the unpleasant symptom. In conclusion, here are 4 factors, the presence of which indicates that a person definitely needs to see a doctor:

1. If vomiting does not stop after exercise for several hours. Why this happens, only a doctor can determine;
2. If you feel sick not only after training, but also on rest days, and in general, constantly;
3. If nausea is accompanied by other symptoms: diarrhea, fever, skin rash, any pain, etc.;
4. If the nausea is so severe that you pass out.

Remember, normal physical activity should not be accompanied by unpleasant symptoms. If this happens, it means you are doing something wrong. Why not re-read our article to find the possible reason and solve it? We hope that we don’t need to explain why you can’t train if you have health problems. First - the certificate, then - the bar, and only in that order. Only in this case will sport give you health, beauty, and physical strength.

https://youtu.be/il0soX-uAEs

How to determine the matter in the behavioral reaction of the body or physiology

A short-term imbalance in conditions of changing load on the body indicates a physiological reaction. Under normal conditions, oxygen is transported through the bloodstream from the lungs, and carbon dioxide comes back from the tissues. Under conditions of prolonged excess oxygen, it binds to hemoglobin. There is no longer enough free hemoglobin to remove carbon dioxide, which leads to tissue poisoning with carbon dioxide. But in conditions of insufficient oxygen supply to organs, hypoxia occurs. For an untrained person, these factors can lead to dizziness, nausea and even loss of consciousness. With consistent training, many physiological negative effects will decrease over time.

A short-term imbalance in the absence of dynamics (static state of the body) during physical activity indicates a behavioral reaction of the body. This indirectly indicates the imperfection of the vestibular apparatus. Exercise and running help train the vestibular system, minimizing the negative effects.

In most cases, there is no need to see a doctor. The physiological and behavioral reaction of the body that causes dizziness is short-term in nature.