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It’s Totally Normal to Feel Nauseous After a Workout. Here’s Why It Happens
Between the hit of endorphins, the post-flow savasana bliss, and the knowledge that you did your body and mind a solid, working out should make you feel good.
But from time to time, you may find that while chasing that runner's high or back squat PR, you suddenly find yourself keeled over, wanting (or worse, needing) to puke.
This common phenomenon is known as exercise-induced nausea, and it’s a bit like vaginal soreness after a weekend-long sexcapade: annoying but normal, undesirable but treatable, and one of those things that just happens to some women more than others. Here's what you should know about why it's happening, when you should worry, and what you can do about it.
First things first: It doesn't mean you're out of shape
There’s a misconception that getting queasy during or after exercise is an indication of your overall athleticism. But that’s not true. “From beginner exercisers to Olympians or endurance athletes, exercise-induced nausea can affect anyone," Brian Babka, MD, sports medicine specialist and team doctor for Northern Illinois University Athletics, tells Health.
RELATED: 7 High-Intensity Interval Training Mistakes You're Probably Making
"It’s not really related to how conditioned you are,” Dr. Babka says. In fact, a small study published in Appetite in 2001 concluded that training did not decrease exercise-induced nausea.
So if your fitness level isn’t the cause of exercise-induced nausea, what is? Experts say your digestive system is to blame. More specifically, exercise interferes with the the gastrointestinal (GI) tract, which can result in symptoms like nausea, vomiting, and queasiness.
When you boost workout intensity, your gut can suffer
When you’re working out, blood flows to the muscles you're moving and the critical organs that are working—like the heart, lungs, and brain. That means there's less blood being distributed to the digestive organs, which puts a pause on the processes that break down food in your stomach.
This process is important from a survival standpoint, Michael Richardson MD, a family physician at One Medical Group in Boston, tells Health. "Digesting your food probably comes secondary to running away from a bear," he points out. But in today's world—when we're usually running for fitness or for fun—it mainly becomes an unpleasant side effect.
RELATED: 9 Best Workouts to Do When You Have Your Period
According to Dr. Babka, some workouts command more blood flow away from the GI tract than others. And the more blood that's diverted, the more intense your symptoms will likely be.
“Due to the size of the muscles in the lower body—like the hamstrings and quads—and the overall volume of a leg-day workout, leg day may leave you more prone to this sensation,” he says. High-intensity interval training (HIIT) can also exaggerate this response.
However, it’s important to recognize that high-intensity workouts or leg day aren't necessarily better (or worse) than other forms of exercise, says Dr. Babka, or that nausea is the sign of a really good workout. High-intensity CrossFitters, endurance athletes, and power lifters may be at higher risk of exercised-induced nausea, he says, but "it's simply a symptom of lack of blood flow—or an indication that you didn’t choose a good pre-workout meal."
Yup, what you eat and drink beforehand matters
“The largest factor in whether or not you’ll experience this nausea is what and when you ate ahead of time,” says Dr. Babka. Jim White, RDN, an exercise physiologist and owner of Jim White Fitness and Nutrition Studios in Virginia, agrees.
“Eating too close to your workout won’t give your digestive system enough time to start breaking it down, but eating too early may result in your feeling hungry and sluggish,” White tells Health. “Everybody is different, but eating one to three hours before working out is the suggested window to prevent abdominal discomfort while still fueling your performance.”
RELATED: All the Gear You Need to Get in Shape in 2019
Foods high in saturated fat—bacon, French fries, and burgers, for example—take longer to process in the stomach, so the delay in digestion can create a “deadweight” feeling. “Fatty and greasy foods also stimulate your body to secrete bile to help digest the fat," says Dr. Richardson. "This bile can add to the gastric pressure and worsen nausea."
White adds that other foods can add to GI distress, "including spicy foods, items containing caffeine, and highly acidic foods.”
So what should should you eat? Focus on lean protein and complex carbs, which will fuel your workout, suggests White. He recommends a slice of whole-grain toast with almond butter, a banana with low-fat Greek yogurt, or a cheese and turkey roll-up.
Dehydration is another possible culprit of exercise-induced nausea, says White. "During exercise, the body loses water through sweating in an effort to cool down," he says. "So not drinking enough water ahead of time can increase the symptoms." The solution is straightforward: Drink water at a steady rate throughout the day.
What if you get nauseous mid-workout?
If you’re in the middle of a workout and nausea hits, Dr. Richardson says it shouldn’t be ignored. “Often, nausea is our body signaling that we are pushing ourselves too hard or that you’re not resting enough between sets,” he says.
To calm the queasiness, dial back on your intensity and try walking around at a slow or moderate pace. “If you stop exercising too quickly, the nausea may get worse because there will be a massive change in where the blood flow is going in a short period of time,” says Dr. Babka.
That’s one reason many running races have participants walk down a shoot after they cross the finish line, he explains. If you’re in a group fitness class, try walking to the water foundation or taking a step back and walking in place.
The bottom line? Exercise-induced nausea isn't fun. But if it only happens once in a while—and it's not accompanied by more serious symptoms like fever, really bad muscle cramping, chest pain, a complete lack of sweating, or brown urine (which is a sign of the a dangerous condition called rhabdomyolysis)—Dr. Babka says it’s probably not something to be too concerned with.
If you constantly find yourself feeling nauseous, on the other hand, talk to your doctor to rule out more serious medical conditions. Or, try scaling back your workouts: You may be over-training, and your body may be telling you to take it easy.
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Exercise Isn’t Torture; Fitness Can Be Fun
By Tina Haupert
Growing up, it was easy for me to be active. I started ballet classes when I was 3 years old, and by the time I was 8, I was playing soccer. All through middle school and high school, I participated in team sports—soccer, tennis, basketball, and track and field. I loved being active, so fitting exercise into my life was easy. I never saw it as a way to burn calories or to maintain my weight; exercise was just plain fun!
Fast forward to my post-college days. I started working 40 hours a week, which meant sitting behind a desk, working late nights at the office, and spending too many overindulgent happy hours with co-workers (hello, beer and nachos!). In just a few months, I gained 20 pounds.
At first, I didn't realize that I was putting on weight. But when I had to buy a whole new wardrobe (true story!), I knew that something needed to change. I cleaned up my diet and started going to the gym more regularly. Eventually though, that new get-in-shape motivation wore off, and spending hours at the gym each week began to feel like torture. It was nothing like playing soccer after school or taking a hip-hop dance class with my friends each week.
So instead of giving up on exercise altogether, I had to find ways to incorporate it into my life and even try to make it (gasp!) fun. Here's what I did:
I make it a priority
I no longer “squeeze in” a workout. Exercise is one of the most important items on my to-do list. I try to make some sort of activity happen every single day, no matter what it is. If I have an especially busy day, I'll incorporate fitness into my chores. For instance, walking my dog for 45 minutes or doing an hour or two of yard work kills two birds with one stone!
Getty Images
I have a flexible definition of the word "exercise"
Taking a Body Pump class or going for a 5-mile run are a couple of my favorite ways to exercise, but not all of my workouts are this "traditional." The word "exercise" is a loose term for me. It fits a lot of activities in my life, including hiking in the mountains, taking a bike ride, playing an impromptu game of tennis with my husband, walking to the grocery store and back, or even helping friends move into a new house!
I don't focus on the number on the scale
When it comes to exercising, I don't let the bathroom scale dictate my workouts. My goal isn't to fit into size zero skinny jeans, but to maintain my weight and feel good about myself. To me, being in good shape means feeling healthy and being active. Plus, the extra activity lets me enjoy dessert without guilt every day!
I remind myself that exercise is fun
It's not always easy to psyche myself up for a workout. Just like everyone else, I am not motivated on some days and don't feel like doing anything except sit on the couch, catching up with my DVR. Even though I've committed myself to fitness, I still struggle with these feelings. But now I've found different ways to motivate myself to exercise. I remind myself of the simple pleasures I receive from fitness. A run on the treadmill might sound boring, but to me it's a time to myself, a time to let my mind wander. Similarly, strength training with free weights may not sound like fun. However, the anticipation of listening to the great workout playlist that I made for lifting weights makes me look forward to my session. It all comes down to making exercise fun!
Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.
21 Signs You’ve Found Your Fitness Swole Mate
There’s strength in numbers—literally. While a solo sweat session can be therapeutic and confidence-boosting, we can all get by with a little help from our friends. Whether you thrive in spin class, at CrossFit, on group runs or at the yoga studio, it’s easier to feel motivated when you can look to your side and see a fitness buddy who can’t stop, won’t stop. (It’s no secret that working out with a partner or group of like-minded people has numerous benefits!) And if exercising at home is more your speed, commiserating over burpees with your online BFFs can motivate you to push your limits.
But what separates the good workout partners from the ride-or-die fitness besties that have your back, 100 percent of the time? Here are 21 signs you’ve found your fitness soul mate—er, swolemate.
RELATED: 20 Partner Exercises from the Fittest Couples on Instagram
21 Signs You’ve Found a True Fitness Buddy
1. The time flies when you’re sweating together.
Want to know how to make that HIIT workout easier? You’ll get a dose of healthy distraction when you’ve got a buddy. Robyn Broker, blogger at Run Birdie Run, forgoes her running playlists when she’s got a friend to entertain her. “A long run with a running BFF is a multi-hour conversation… Sometimes there’s constant chatter and sometimes there’s silence, but running completely transforms when it’s in a shared space.”
2. You don’t give in to each other’s excuses.
It’s easy to tell yourself you can’t do another rep. It’s harder to tell that to a friend. “When I work out with my boyfriend, we push each other way out of our respective comfort zones,” says Lauren Wolman, blogger at Peanut Butter Is My Boyfriend. “Whether he’s encouraging me to lift those 10 extra pounds or I’m convincing him that doing seven minutes of planks is a great idea, it’s not about competition or proving anything to each other. We’re working together to push ourselves further.”
RELATED: The 25 Craziest Workout Excuses Trainers Have Ever Heard
3. You’ll exercise together, even if you’re at different fitness levels.
Think having different fitness levels is a swolemate deal breaker? Think again. NYC-based runner and physical therapist Abby Bales is 30 minutes slower than her 3:04 marathon running buddy, but that doesn’t stop them. “My friend has worked out with me through everything—when I had a colostomy bag, after surgeries, when I was pregnant and barely moving, post-partum, and with my son in a stroller,” says Bales. “She never makes me feel like I’m not worthy of her fitness company.”
4. You’ll sacrifice sleep to meet up.
It’s tempting to hit the snooze button when you’ve got a solo workout on tap. But if you know your friend is waiting for you, you’re far less likely to bail. “My friend Nina is my accountabilibuddy,” says blogger Tracy Davis, who uses the term coined by her November Project workout group. Nina and Tracy made a pact to touch base at 5:45 a.m. to make sure they’re both out of bed and ready to go for a run or to the gym.
5. You’ll help each other recover properly.
Davis’s accountabilibuddy gives her the push she needs to keep her lower body foam rolled and feeling good, too. “She stays on top of me to make sure I’m doing my IT-band recovery work,” says Davis of her fitness bestie. We all strive to #NeverMissaMonday, but hey, sustainable workouts are the end goal, right?
RELATED: 7 Reasons to Never Miss a Monday Workout
6. You high five or fist bump on the reg.
You don’t have to pat your own back when you’re done sweating—your friend can do it for you. Even if it’s a shaky-armed high-five between push-up sets or a quick fist bump after Tabata, sometimes that classic, old-school form of encouragement is totally more validating than a push notification from your fitness tracker.
7. Their accomplishments are just as exciting as your own.
Whether it’s a race, a CrossFit competition, or holding a five-minute plank, training for your own goals is exciting, satisfying and empowering. Watching your fitness friend hit his or her goals, though? Equally if not more awesome. Runner Meggie Smith, blogger at The Thinks I Can Think, was psyched to watch her friend Jocelyn get a marathon PR, and the support is always mutual. “When I saw Jocelyn after I ran a Boston-Qualifying race, the first thing she said to me was, ‘Of course you did! I knew you would!’”
8. Things seem less scary when you’re together.
While Meghan Conroy’s workout bestie liked the front-row-center spot during spin class, 32-year-old Conroy, a senior research analyst in Los Angeles, preferred a less conspicuous seat. But Conroy eventually made her way to the front row. “I became more brave and finally tried the front row because there were two of us, and there was safety in numbers,” Conroy says. “That made it less scary.”
9. You look forward to your sweat dates, even after a long day.
“By the end of the workday, I’m typically dragging and have zero motivation,” says Conroy. But she can’t turn down the opportunity to meet up with her fitness buddy. “If I made plans to meet my friend at the gym for a boxing class, I’m going to show up. It gives me something to look forward to all day at the office.”
10. You share stuff that would be TMI to anybody else.
Bruised toes, chafing disasters, bathroom breaks gone wrong… you share it all and then some with your partner in crime. True sign of a swole mate? You’re not above swapping blister photos to get advice on popping technique.
Read the rest on Life by Daily Burn
More from Daily Burn:
Need Running Motivation? 20 Epic Runspo Instagrams
The 20 Worst People at the Gym, According to Trainers
What Happens to Your Body When You Skip the Gym
This article originally appeared on Life by Daily Burn.
Try This 6-Move Holiday Barre Workout
This at-home workout is a fun, easy way to get in a strength-based sweat session—no matter how busy you are.
The Life Motto Hannah Bronfman Lives By
There’s no shortage of talk about mindfulness. In fact, a growing amount of research is exploring the connection between our brains and our bodies. Whether or not Hannah Bronfman knows it, the catchphrase that the HBFIT founder lives by is at the core of this way of thinking.
“My personal mantra would be, ‘Mind right, body tight,’" Bronfman tells Health. "And that is because I think a lot of people lose sight of why they work out, and for me it is more of a mind-body connection. So that kind of reminds me that it’s not just about the physical, it’s about the mental as well.”
Clearly Bronfman’s brain is in alignment with her frame because her workouts—from one-legged deadlifts while balancing on a slam ball to prowler pushes to yoga—have been yielding some pretty awesome results. But she wasn’t always as dialed in as she is now. It was a tragedy in her life that may have launched the change in her perspective.
RELATED: 5 Fitness Influencers Share the Words They Live By
“My grandmother actually became very sick when I was 19 and it was actually because she had battled with anorexia her whole life, and so she basically got to a point in her life where her body could no longer support her,” Bronfman told us at a launch event for her book Do What Feels Good, which hits bookshelves in January. “When she passed away, that was a huge eye-opening experience for me to not only lead my happiest and healthiest version of myself."
She also hopes that other women "realize that these types of issues that I had seen as a little girl—if you don’t get that under control and change that conversation with yourself—these are thoughts and feelings that will stay with you your whole life, and, ultimately, could lead to your demise, like my grandmother.”
Intimate and personal stories like this—along with recipes, DIY beauty, and healthy-living advice—are all things that have helped Bronfman on her overall wellness journey, and she includes them in her book. She also wants to get one more point across.
“This book is not a how-to, it’s not a diet book, it’s not a manual on how to be like me… This is all the information that has gotten me through. It has changed the way I thought about myself, changed the way I have conversations about myself, and taught me a lot about how I feel, and so this knowledge is to help everyone on their journey of self-discovery.”
Bravo Bronfman. Bravo.
Gear Guide: Dancing With the Stars DVD
I love to dance, though I rarely get to do it. This is likely why, even though I have rhythm, it can take me a while to catch on to the steps. So when the newest Dancing with the Stars (DWTS) DVD, Cardio Dance for Weight Loss, came across my desk proclaiming “Perfect for beginners! No partner needed!†I couldn’t wait to get home, pull the rug back in the den, and bust a move.
The DVD offers samba, salsa, and swing routines, led by two long-time DWTS instructors: Kym Johnson (she partnered with singer Donny Osmond and football player Hines Ward to take first-place finishes in seasons 9 and 12, respectively) and Mark Ballas (who helped Olympians Kristi Yamaguchi and Shawn Johnson bring home the coveted mirror ball in seasons 6 and 8).
First, the good part: These routines will make you sweat, even if you don’t get the steps quite right. You’re constantly in motion, so your heart rate gets up and stays there. And it’s fun…some of the time.
Why just “some of the time†you might ask? For each style, Kym and/or Mark teach three multi-step combinations in just 15 minutes, and I found myself wishing again and again that they hadn’t tried to cram so much into just a short period. You’re given very little time to learn a step before moving on to the next one—not a good set-up for beginners, and something that caused me to mutter “slow down!†to the TV in frustration every couple of minutes. Seriously, cutting the number of steps in half would’ve been a game changer for me.
What's more, there’s limited specific instruction, and both coaches assume you know terms like “kick ball change,†“locking,†and “pas de bourree.†I don’t. Granted, the warm-up cleverly doubles as an intro to a few of the basic steps for each dance style, but those basics only get you so far.
Don’t get me wrong: The routines are fun and lively, and I can totally see how a more experienced dancer would enjoy the heck out of this DVD. As for me, I’ll be on the lookout for a more beginner-friendly dance forum. Maybe a return to Zumba is in order….
Product: Dancing with the Stars: Cardio Dance for Weight Loss
Category: DVD
Pros: The lively routines will get you sweating in no time—they make for an excellent cardio workout.
Cons: The routines are too complicated and fast-moving for beginners to master easily.
Cost: $13.49 at Amazon.com
Extra tip: Wear shoes with smooth bottoms so you don’t wrench your knees.
How to Run and Walk Safely in the Dark
Corbis
With daylight saving time ending this weekend, many walkers and runners will soon find themselves pounding the pavement in the dark. And while morning exercisers will get a bit of a boost from the lighter sky, it won't last for long. But that doesn't mean you have to resign yourself to traveling the sidewalk or going nowhere on the stationary bike at the local gym.
I've always preferred exercising in the fresh air, whether it's dark or light. Before my daughter was born, I worked out in the evenings; now, I do it super early in the morning as I'll be through by the time my husband leaves for his teaching job. So, I'm used to working out in the dark. Here's what I've learned about staying safe:
Be visible. Wear at least one major reflective piece (I'm talking about a vest, jacket, or belt, for example—that tiny silver logo on the ankle of your black running tights isn't going to do the job). This way you'll be seen by whoever might be traveling the road. Don't have one? Click here to read about some of my favorite after-dark workout wear. And for even more visibility, clip a flashing light onto your waistband.
Go against traffic. You want to be able to see oncoming cars so you can get out of the way if the driver doesn't seem to have registered your presence. (And trust me, that applies to the majority of folks on the road after dark.) If you can, choose streets with either a sidewalk or a wide, flat shoulder.
Leave your iPod at home. I'm not saying Lady Gaga isn't an awesome workout partner, but you need to be able to hear approaching vehicles, especially if you live in a hilly area (as I do), where you can't rely on headlights to clue you in. Plus, you'll want to have a heads-up when someone is approaching on foot.
Carry your cell phone. You hate to think there'd be an emergency, but let's be realistic: It happens. And if it's dark, fewer people will be around to help you. Make sure to have your ID with you, too (I love my RoadID wristband—no need to pull my license from my wallet and hope I'll remember to put it back). Another idea: Invest in a Travel Stix, a nifty credit-card-size flash drive that stores your medical and contact info.
Buddy up. Not only is it safer when two people are running together, but having a workout partner is a great motivator too. It's not easy making yourself get out there at the crack of dawn or after a long day at work, so it helps to know someone's counting on you to do it.
And hey, the whole darkness thing isn't so bad. Think of it this way: No need to worry about what you look like!
News Roundup: Exercise Improves Memory, Video Games Burn Calories, and More
Walk your way to a better memory
Exercise may improve memory as well as or better than medication in older people at risk for Alzheimer’s disease, according to a report in the Journal of the American Medical Association. The study included 138 people over age 50 who had memory problems, but not outright dementia. Half of them walked or did other types of relatively vigorous exercise for 50 minutes, three times a week, and half did not. By the end of the six-month study, the exercisers had about a 1-point memory improvement on a test with a 0 to 70 point score compared to non-exercisers. Yes, it doesn’t sound like much. However, the Australian authors point out that it beats medication, which does relatively little to improve memory in at-risk people. So why is exercise beneficial? It’s unclear, but it may improve blood flow in the brain. However, getting people to exercise—particularly those who are older or who may have arthritis or other health problems—is tough, according to a JAMA editorial. But fear of Alzheimer’s disease “may help motivate older individuals and society to become more physically active,” writes Eric B. Larson, MD. (Read more about the health benefits of exercise for senior citizens, as well as tips for working out.)
If diamonds really are forever, you can be too
You may have heard about the "Bling Is Dead" movement—basically, a backlash in hip-hop circles against the so-called "blood diamonds" harvested in war-torn African nations. Now, as Reuters reports, a Swiss company is making bling from the dead. For as little as $7,500, the chemists at Algordanza (which means "remembrance" in the local Swiss dialect) will take your loved one's ashes, extract the roughly 2% carbon content from them, and subject the purified residue to intense heat and pressure. A couple months later, a cut, buffed, and polished synthetic rock is yours to take home. "Some people find it helpful to go to the cemetery and grieve, and they leave their grief in the cemetery," Algordanza chairman Veit Brimer told Reuters. "There are some people who, for whatever reason, do not want to have this farewell." The company's biggest market so far is Japan, where land is scarce and cremation is common. Meanwhile, U.S.-based LifeGem takes a different approach: It makes diamonds from the carbon-rich hair of deceased loved ones, pets included.
Kids burn more calories with some video games than others
It appears that stamping out ninjas—virtually, that is—burns more calories than dispatching them with a joystick. In a study that parents around the globe should love, University of Hong Kong researchers discovered that children who play an active video game that involves bowling, action, or running burn four times more calories and have higher heart rates than they do playing a conventional video game. The children, aged 6 to 12, used a gaming system called XaviX, which has a mat that allows virtual running and walking on the streets of Hong Kong, in addition to activities like “stamping out ninjas,” according to the report in Archives of Pediatrics and Adolescent Medicine. While encouraging, the study is just a “drop to the bucket of research” needed to figure out how to combat obesity in U.S. children, according to an editorial.
You’ve come a long way, baby
Women who smoke can achieve equality with men—in terms of heart attack, that is. In a study of Norwegian heart-attack patients, women who didn’t smoke tended to have their first heart attack at an average age of 81, and male smokers tended to have a first heart attack around age 72. However, if they smoked, women tended to have their first heart attack at 66 and men at 64, according to a study presented at the European Society of Cardiology. So men lost an average of six years of a heart-attack-free life, while women lost 14 years (after taking into account other risk factors). "Smoking might erase the natural advantage that women have," Robert Harrington, MD, a professor of medicine at Duke University and spokesman for the American College of Cardiology, told the Associated Press. Estrogen is thought to protect women from heart disease before menopause, and smoking may cause earlier menopause, the researchers say. (Take Health.com's quiz: What Kind of Smoker Are You?)
Surgical nano-bots on the march
Johns Hopkins University engineers have unveiled a nano-sized surgical tool that could make minimally invasive surgery even more precise. According to the MIT Technology Review, the hand-shaped, copper and chromium "micro-gripper" (at work in this video) can be controlled remotely by magnets outside the body. The gripper's tiny "fingers" respond to chemical cues or temperature changes and curl around tissues, cells, or tumors that need extracting from the body. The gripper is a mere 500 micrometers in diameter with its claws extended (about the width of 8 human hairs), and 190 micrometers when clenched. David Gracias, the biomolecular- and chemical-engineering professor at Hopkins who led the development of the gripper, says the goal is "to have a machine that you can swallow, or [to] inject small structures that move and can do things" on their own. No word yet on what sort of indigestion a battalion of nano-surgeons duking it out inside your gut might cause.
(PHOTO: GETTY IMAGES)
9 Easy Ways to Sneak in More Exercise
By Tina Haupert
Over the weekend, my husband and I participated in a 5K road race with our pug, Murphy. Yep, you read that right—our little pug finished 3.1 miles! He's one buff dog!
I enjoyed the event so much, I couldn't help but think about other ways to incorporate fun, easy fitness into my everyday life. Of course, the 5K was a special event, but regular exercise should be enjoyable! I know exercise is essential to maintaining my weight and improving my overall health, but with my busy schedule, it's often tough to fit in fitness. Sometimes hitting the gym feels like an impossible task! I don't want to skip out on my weight loss and fitness goals altogether, so I found a number of easy ways to fit fitness into my everyday life.