The side effects of the workouts we face in the gym
Physical exercise can make a person more enduring, improve the work of the brain and other organs, normalize sleep, help achieve an ideal figure and slow the aging process. However, many beginners and even advanced visitors to the gym may face unpleasant symptoms arising from increased physical activity, which 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 into the gym!
Important! Any physical activity, especially with a lot of excess weight and the presence of serious diseases, it is better to start under the guidance of an experienced trainer and doctor. In addition, you should always pay attention to changes in health. If you are concerned about your condition, do not self-medicate, but immediately consult a specialist.
Twitching of muscles
The reason: spasms, or muscle fascinations, arise as a result of a violation of electrolyte balance and fatigue.
How to eliminate? Always drink during training - at least cool water, and it is better to use sports drinks with the content of microelements necessary for the organism if the occupation was difficult. Also it is necessary to hold stretching after classes.
Lachrymation and nasal congestion
Reason: The physical load expands and narrows the vessels in the sinus sinuses. Also, rhinitis and banal allergy are possible.
How to eliminate? Do in well-ventilated and air-conditioned rooms away from roads, if necessary, use a spray.
Cause: physical activity causes the heart to pump more blood and expands all blood 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 hall regularly: then the brain will get used to and stop reacting to the stimulus. The more break in training, the stronger the itching can be. If you have hives, you should consult your doctor.
Desire for defecation
The reason: tremors and vibration of the feet come into resonance with the digestive tract and literally force the organs to "wake up" and become more active . Especially it is felt by fans of run (there is even a special term " diarrhea runner ").
How to eliminate? There are 2 hours before exercise and exclude fatty and fiber-rich foods. Be sure to warm up before running.
Cold, like an ice-bound stomach
Reason: during training in the muscles there is more blood than in the internal organs. Muscles 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 reaction. After completing the workout, this feeling will disappear.
Reason: the outflow of blood from the intestine and the shaking of internal organs can provoke unpleasant sensations in the stomach.
How to eliminate? Do not use a lot of fiber on training days. Even better - remember the foods provoking these sensations and try not to eat them any more before going to the gym. If an attack of nausea starts, take a few sips of water or a sports drink or drink some soda. You can also eat a candy to raise the glucose level or chew the cud.
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 approaches can be spent and sitting: in any case, the blood flows to the heart. To prevent fainting and possible injuries, if the condition worsens, you should sit down, and even better lie on the rug, ensuring the flow of blood to the head.
Numbness of toes
Reason: swelling of the legs, arising from the heat released by the muscles, tight shoes and even inflammation of the nerves.
How to eliminate? Periodically wiggle your fingers to disperse the stagnation of blood, and buy a special sports shoes of suitable size.
The reason: fragile vessels , improper nutrition and banal bruises.
How to eliminate? Be careful in class and reduce stress, take drugs to increase the elasticity of blood vessels, include in the diet foods rich in vitamin C. And it is better to consult a doctor for recommendations on the performance of certain exercises.
Pain in the side
Reason: short-term abdominal pain ( ETAP ) is observed when running without a preliminary warm-up. The blood flow increases, and the blood begins to flow from the internal organs to the muscles, but this happens unevenly. The liver and spleen are filled with blood and press on their own shell.
How to eliminate? Stop or slow down the pace. You can directly squeeze the inhaling area on the breath and release it on exhalation - this will mechanically disperse the blood. And it's always worth watching the breath during the run.
Darkening of urine
The reason: this can be a consequence of dehydration and rhabdomyolysis - the destruction of muscle cells during training.
How to eliminate? Be sure to drink during exercise, and if the symptom does not pass, see a doctor.
Reason: The syndrome of delayed muscle pain ( DOMS ) occurs 24-72 hours after training, after a long break, or with an increased intensity, compared to the usual load. Its appearance is associated with accumulation in the muscles of metabolic products and micro-traumas, which inevitably occur during stresses. In this case, there is a pain in the whole body or area on which the exercises were performed, there may be a tremor (up to the point that it is literally impossible to get up).
How to eliminate? Try, despite the pain, move more and drink water to remove toxins from the body faster. You can also make a massage.
Via adme.ru & wiki