Weight lifting and strength training is one the effective ways to reduce weight and build lean muscle mass of the body. It makes the body more toned, improves bone density, posture and balance of the body. However, many beginners feel nauseous and sometime even vomit after weight lifting exercise. This is especially possible in people who do this form of exercise for the first time or those who have lifted weight after a long period of break.
The two most common reasons for feeling sick after lifting weight are dehydration and low level of glucose in the blood.
Causes Of Feeling Sick After Weight Lifting Exercises
Just like many other form of exercises weight lifting also brings many chemical and hormonal changes in the body. This may have its impact on the blood. It also excites the sympathetic nervous system as there is surge in hormones especially the adrenaline hormone. Once the sympathetic nervous system is excited, you may have feeling of nausea or weird feeling in stomach as it excites the nerves that get innervated in stomach and bowels.
Shallow breathing or improper breathing can affect your energy level as well as the muscles. Your muscles need proper oxygenation for its appropriate functioning during weight lifting. At the same time your brain is completely dependent on oxygen for its food. If you breathe improperly, the muscles will take away oxygen that was for the brain. As a result brain will not get enough oxygen. This will make you feel nauseous and sometime even may lead to unconsciousness.
Feeling nauseous and sick after heavy weight lifting can be due to low blood sugar level in the body. During resistance exercise, high amount of glucose is utilized from that stored in the muscles. Brain also requires glucose as its food. If there is lack of glucose available to brain, you may feel sick and nauseous after exercise. To prevent this eat food containing carbohydrate few hours before doing weight lifting.
You may also feel sick after weight lifting if you overdo it especially if you are a beginner. This occurs due to sudden changes in the body chemicals. Instead, start increasing the weight gradually over a period of few weeks. You may also feel sick and nauseous if you do not give enough time for the muscles to rest.
How To Stop Feeling Sick After Lifting Weights?
You can avoid feeling weak after weight lifting by following these steps:
- Exercise can lead to heavy sweating and it may cause dehydration. Drink at least 2 to 3 cups of water before you start exercising. Also in between the weight lifting, drink some amount of water or sports drink to replenish the lost fluids.
- Eat complex carbohydrate one or two hours before you start weight lifting. Complex carbohydrates keep steady level of sugar in the blood so that you may not feel sick. You can also drink sports drink before and during weight lifting regimen.
- Do not over-strain doing weight lifting if you have started doing it for the first time or if you have begun doing weight lifting after a gap of many months.