Side effects of the workouts we face in the gym
Physical activity can make a person more resilient, improve the functioning 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 may encounter unpleasant symptoms that occur with increased physical activity, which is better to be prepared in advance.
We at shram.kiev.ua have collected for you the most common side effects of training and prepared recommendations for their elimination. Running 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, you should definitely pay attention to changes in health. If you are worried about your condition, do not self-medicate, but immediately consult a specialist.
Reason: cramping, or muscle fasciculation, results from an imbalance in electrolytes and fatigue.
How to fix it? Always drink during training - at least cool water, and it is better to use sports drinks with the content of trace elements necessary for the body, if the session was difficult. It is also worth carrying out stretching after classes.
Lacrimation and nasal congestion
Reason: physical activity dilates and narrows the vessels in the sinus sinuses. Rhinitis and commonplace allergies are also possible.
How to fix it? Engage in well-ventilated and air-conditioned rooms away from the road, use a spray if necessary.
Reason: physical activity causes the heart to pump more blood and dilates all blood vessels and capillaries. They activate nerve endings that transmit signals to the brain that are interpreted as itching .
How to fix it? To go to the gym regularly: then the brain will get used to it and stop responding to the stimulus. The longer the break in training, the more itchy can be expressed. If you have hives, you should consult a doctor.
Desires to defecate
Reason: tremors and vibration of the legs resonate with the gastrointestinal tract and literally make the organs "wake up" and become active . This is especially felt by runners (there is even a special term “ runner ’s diarrhea ”).
How to fix it? Eat 2 hours before your workout and eliminate fatty and fiber-rich foods. Be sure to warm up before running.
Cold as if ice-bound belly
Reason: during training, there is more blood in the muscles 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 fix it? This is a normal physiological reaction. After the workout, this sensation will disappear.
Reason: the outflow of blood from the intestines and shaking of the internal organs can provoke discomfort in the stomach.
How to fix it? Do not consume a lot of fiber during training days. Even better, remember the foods that provoke these sensations and try not to eat them anymore before going to the gym. If nausea begins, take a few sips of water or a sports drink or drink a little soda. You can also eat candy to raise glucose levels or chew gum.
Reason: a sharp flow of blood to the legs in a standing position, overheating and termination of the exercise.
How to fix it? Do not forget about the warm-up before training and stretching after it. Rest between approaches can be carried out while sitting: in any case, blood rushes to the heart. To prevent fainting and possible injuries, if the condition worsens, you should sit down, and even better lie on the mat, ensuring blood flow to the head.
The reason: swelling of the legs, arising from the heat released by the muscles, tight shoes and even inflammation of the nerves.
How to fix it? Wiggle your fingers periodically to disperse blood stasis, and purchase special sports shoes of the appropriate size.
Reason: fragile vessels , malnutrition and banal bruises.
How to fix it? 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 performing certain exercises.
Reason: Short-term abdominal pain ( ETAP ) is observed when running without a preliminary warm-up. The blood flow intensifies, and blood begins to flow from the internal organs to the muscles, but this happens unevenly. The liver and spleen are overflowing with blood and press on their own membrane.
How to fix it? Stop or slow down. You can directly squeeze the aching area while running on inhalation and release it on exhalation - this will mechanically disperse the blood. And you should always monitor your breathing while running.
Reason: this may be due to dehydration and rhabdomyolysis - the destruction of muscle cells during training.
How to fix it? Be sure to drink during training, and if the symptom persists, consult a doctor.
Reason: Delayed muscle pain syndrome ( DOMS ) occurs 24–72 hours after a workout after a long break or at a higher intensity than normal exercise. Its appearance is associated with the accumulation of metabolic products in the muscles and micro-injuries that inevitably occur during exertion. In this case, pain is felt throughout the body or the area on which the exercises were performed, tremors can be observed (up to the fact that it is literally impossible to get up).
How to fix it? Despite the pain, try to move more and drink water in order to quickly remove toxins from the body. You can also do massage.
Via adme.ru & wiki