Nausea?

[lilbundlojoy]

So I'm a touch overweight, and, like most overweight people, I'm also pretty out of shape.  I also like to push myself really hard, and I'm not sure where my limits are physically.  I'm noticing that when I do any sort of strenuous exercise, I start to feel sick to my stomach, to the point that I need to slow down and stop for a bit to avoid making a mess.  I'm pretty sure I'm hydrating okay, and I try not to exercise right after eating or anything.  Would my nausea be linked to my heart rate, perhaps?  If so, how exactly do I go about getting my heart fit so I can get the rest of me in shape?

[Evicious]

How to Avoid Exercise Induced Nausea & Vomiting

 

When you push your body during exercise or exercise without the proper nutrition, a wave of nausea could interrupt your workout. Sickness and vomiting often cut a workout short, since you then have to attend to your symptoms. The sensation you experience during exercise is likely more closely related to your habits than the actual exercise in which you're participating. Prepare for and finish exercise properly so the physical exertion doesn't make you feel sick.

 

Step 1

Eat a small snack about 30 minutes before you exercise. A study published in "Appetite" in April 2001 found that nausea is exacerbated both by fasting before exercise and eating immediately before exercise. Exercising on a completely empty stomach could lead to nausea because of low blood sugar, while exercising on a full stomach means moving around before your food is completely digested. A healthy snack, such as trail mix or a cheese stick, helps power your workout without making you feel sick.

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Step 2

Exercise in a temperature-controlled environment when it's above 90 degrees Fahrenheit outdoors. Exercising in extreme heat can lead to heat exhaustion and heat stroke, both which make you feel nauseated. When your core temperature rises above 104 degrees Fahrenheit, you're at a higher risk for organ failure, so stay indoors when it's hot out.

 

Step 3

Exercise to your ability and increase your intensity in increments. While pushing yourself certainly burns calories, it doesn't bode well for your body. Exercising too strenuously when your body isn't in condition could lead to overexertion, which results in nausea, lightheadedness and even fainting. Build your strength over time rather than throwing yourself into intense exercise before your body is completely ready.

 

Step 4

Drink water to stay hydrated throughout your workout. Dehydration often manifests as nausea. As you exercise, you lose water through sweat. That water must be replenished to head off dehydration. The American Council on Exercise suggests drinking during your workout at least 7 to 10 ounces of water for every 10 to 20 minutes of exercise. You usually don't need sports drinks to replace potassium and sodium unless you're exercising at high intensity for more than 45 to 60 minutes.

 

Step 5

Cool down at the end of your workout. When you stop exercise abruptly, your heart continues pumping blood to your working extremities, leaving less for your brain. By stopping exercise gradually, you will regulate your heart rate and redirect blood flow more evenly throughout your body so you feel better after your workout.

 

 

If you've already seen this article, I apologize for the reprint! Still it addresses the issue rightly enough: I bolded, underlined, italicized and colored the point that seems most applicable to your situation. Really push-push-pushing in the beginning of getting back into exercising is hard not to do, but working through the levels is the most under-appreciated part of the process. It's easy to let your enthusiasm carry you past what you need and into the danger zone, and a lot of people end up learning the hard way that the nausea, lightheadedness, and excessive burn they told themselves to "just push through" was their bodies' way of telling them they were well beyond the place where exercise was beneficial and were solidly in bad-news territory.

 

There will be people who will tell you that if you're not throwing up, passing out, or unable to walk 12 hours following an exercise session that you're not doing enough: those people are idiots, and they will eventually end up hurting themselves (probably in a permanent way). Unless you've signed a contract somewhere saying you will be in Olympic-athlete shape by the end of 2013, and breaking that contract requires you be sacrificed on a Mayan altar and your still-beating heart offered to the gods, you have zero reason to be Pukey the Clown.

 

My best advice is to play around with pre and post workout snacks/meals and water intake. If you're sipping on water throughout your day prior to working out, you're probably not going to need to make a concerted effort to get hydrated. If you work out before the rest of your day starts, you should experiment with how much water you can drink before bed (without sacrificing sleep for too many trips to the bathroom) and how soon after you have woken and had a drink your body is comfortable with before you start your workout.

[sweetleaf5]

Remember too that each person is different.  For example, for me eating 30 minutes before lifting is ok, but for cardio I need more time...and for my water intake I have to be careful too and take very small drinks throughout my workout, then drink a substantial amount after but at a slow pace.

 

My favorite pre-workout snack is banana...and post workout is turkey sausage patties

 

Good luck to you - I know you will find what works for you     

[lilbundlojoy]

::sigh:: It's all so complicated!  I see why we're supposed to have a support team.  Thanks for the help, guys.  You're awesome!