Side effects of workouts that we encounter in the gym
Exercise can make a person stronger, improve the work of the brain and other organs, normalize sleep, help achieve an ideal figure and slow down the aging process. However, many beginners and even advanced visitors to the gym can face unpleasant symptoms that occur with increasing physical activity, for which it is better to be prepared in advance.
We in shram.kiev.ua collected for you the most common side effects of training and prepared recommendations for their elimination. Run to the gym!
Important! Any physical activity, especially with large excess weight and the presence of serious diseases, it is better to start under the guidance of an experienced trainer and doctor. In addition, be sure to pay attention to changes in health. If you are worried about your condition, do not self-medicate, and immediately contact a specialist.
Reason: spasms, or muscle fasciculations, occur as a result of electrolyte imbalance and fatigue.
How to eliminate? Always drink during exercise - at least cool water, and it is better to use sports drinks with the content of trace elements necessary for the body, if the exercise was heavy. Stretching after class is also recommended.
Tearing and nasal congestion
Reason: Exercise expands and constricts the vessels in the sinus sinuses. Rhinitis and banal allergies are also possible.
How to eliminate? Engage in well-ventilated and air-conditioned rooms far from roads, use spray if necessary.
Reason: physical activity causes the heart to pump more blood and expands all vessels and capillaries. They activate the nerve endings that transmit signals to the brain, which are interpreted as itching .
How to eliminate? To go to the gym regularly: then the brain will get used and stop responding to the stimulus. The longer the break in training, the more itchy. If you have urticaria, you should consult a doctor.
Urging to defecate
The reason: shocks and vibration of the legs come into resonance with the gastrointestinal tract and literally make the organs “wake up” and become more active . This is especially felt by runners (there is even a special term “ runner 's diarrhea ”).
How to eliminate? Eat 2 hours before your workout and eliminate fatty and fiber-rich foods. Be sure to warm up before running.
Cold, ice-bound belly
The reason: when training in the muscles there is more blood than in the internal organs. Muscles also produce a lot of heat, which removes the skin, so the stomach can be cool to the touch.
How to eliminate? This is a normal physiological response. After completing the workout, this feeling will disappear.
The reason: the outflow of blood from the intestines and the shaking of the internal organs can provoke unpleasant sensations in the stomach.
How to eliminate? Do not use a lot of fiber on training days. It is even better to remember the products that provoke these feelings and try not to eat them anymore before going to the hall. If nausea begins, take a few sips of water or a sports drink, or drink a little soda. You can also eat a candy to raise the level of glucose or chew gum.
Reason: a sharp flow of blood to the legs in a standing position, overheating and stopping the exercise.
How to eliminate? Do not forget about the warm-up before training and stretching after it. Rest between sets can be done while sitting: in any case, blood rushes to the heart. In order to prevent syncope and possible injuries, when the condition worsens, you should sit down, and even better lie on the mat, ensuring blood flow to the head.
Numbness of toes
The reason: swelling of the legs, arising from the heat generated by the muscles, tight shoes and even inflammation of the nerves.
How to eliminate? Periodically wiggle your fingers to disperse the blood stasis, and purchase special sports shoes of suitable size.
Reason: fragile vessels , unhealthy diet and banal bruises.
How to eliminate? Be careful in the classroom and reduce the load, take drugs to increase the elasticity of blood vessels, include foods rich in vitamin C in the diet. And it is better to consult a doctor for recommendations on how to perform certain exercises.
Pain in the side
Reason: Short-term abdominal pain ( ETAP ) is observed when running without first warming up. The blood flow increases, and blood begins to flow from the internal organs to the muscles, but this happens unevenly. The liver and spleen overflow with blood and put pressure on their own membrane.
How to eliminate? Stop or slow down. You can squeeze a aching area right on the run while inhaling and let go while exhaling - this will mechanically disperse the blood. And you should always watch your breath while running.
The reason: this may be due to dehydration and rhabdomyolysis - destruction of muscle cells during exercise.
How to eliminate? Be sure to drink during workouts, and if the symptom does not go away, consult a doctor.
The reason: delayed muscle pain syndrome ( DOMS ) occurs 24–72 hours after a workout, performed after a long break or with increased intensity compared to a normal exercise load. Its appearance is associated with the accumulation in the muscles of metabolic products and microtraumas that inevitably occur during exercise. In this case, there is pain in the whole body or the area on which the exercises were performed, a tremor can be observed (to the extent that it is literally impossible to stand up).
How to eliminate? Try, despite the pain, move more and drink water in order to quickly remove toxins from the body. You can also get a massage.
Via adme.ru & wiki