When it comes to working out, we have a lot of expectations: a nasty pump, a lot of sweat, and an Instagram photo that looks asbolutely great. However, one after-effect that may seem out of place is the urge to throw up. In fitness terms, exercise-induced nausea is not as uncommon as one think. It's also precisely what it sounds like: a feeling of sickness with a strong desire to vomit soon after exercise. On the other hand, feeling nauseous after a workout can detract from a good workout, but it's usually nothing to worry about because there are certain things you might be doing wrong that increase nausea. So, before you get into your next workout session, here are the things to keep in mind.
1 Avoid Working Out After Eating
It is not only the empty stomach workout that causes vomiting or uneasiness during the workout, but excessive eating can also do the same. Let's say you exercise immediately or up to an hour after eating, even then you're more likely to feel nauseated, regardless of your exercise level or workout intensity. Because it takes approximately two hours for solid food to be broken down by the stomach and enter the small intestines, it may be best to wait at least two hours after a meal if you experience nausea after working out.
Before working out, eat foods that are familiar to your gut because they are easier to digest and also don't cause any bloating.
2 Avoid The Heat
It has long been recommended that if you want to lose weight, work out in the summer because working out in the summer causes more sweating, which leads to weight loss. But did you know that exercising in hot weather can cause nausea? Working out in the heat impairs your body's ability to regulate its temperature, especially if the humidity is high. Moreover, you lose a lot of sodium through sweat, making you feel dizzy. So, the next time you work out, avoid working out in the heat or drink electrolytes to keep your body's PH level in check.
3 Progress Slowly
When we return to exercise after a break, we are motivated to lose weight quickly and usually train until we reach failure. Regardless of how many years of experience you have, you should always treat your workout session as a first session and begin slowly because working out too hard can often result in exercise-induced nausea. Make it a point to exercise within your capabilities and gradually increase your intensity.
4 Practice Cool Down
Following a workout, nausea can be avoided with a proper cool-down routine. When you stop working out suddenly, your heart continues to pump blood to your working muscles, leaving less blood for your brain. By gradually slowing down, you can regulate your heart rate and redirect blood flow more evenly throughout your body, allowing you to feel better after your workout.
5 Stay Hydrated
The biggest reason why people feel nausea after a workout is because of dehydration. Sweating causes you to lose water when you exercise. That water must be replenished in order to avoid dehydration. Make it a point to drink water while exercising, and even better, consume sports drinks or electrolytes.
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