| Nausea during a strength training workout Many | | | | table. Avoid compressing your stomach. |
| weight lifters experience nausea during exercise. In | | | | - Drink the bare minimum amount of water that you |
| fact, it's surprisingly common for weight lifters and | | | | feel you need. Try to avoid drinking right before |
| other strength training devotees to vomit during a | | | | intense sets. If you are properly hydrated before |
| workout. There are several factors which contribute | | | | working out, you can keep your drinking to a bare |
| to this sort of workout nausea. | | | | minimum. Emulate a boxer who drinks only enough |
| - Too much food or water in the stomach. Stomach | | | | between rounds to replace the water lost to |
| volume is limited, and stomach emptying rates are | | | | perspiration and exhalation. |
| lower during exercise than at other times. As the old | | | | - Don't rehydrate with fluids containing dissolved gas. |
| saw says, "Don't swim (or squat) until an hour after | | | | Never use carbonated drinks during a workout. Avoid |
| eating." | | | | shaking your water bottle when you drink from it. |
| - High or maximum heart rate and uncontrolled | | | | Sipping from a cup is preferable to using a water |
| breathing. Sustained heavy lifting elevates the heart | | | | bottle; anything that introduces dissolved air into your |
| rate and blood pressure. This brings on a "sick to the | | | | water will increase the gas in your stomach during |
| stomach" feeling. | | | | exercise. |
| - Bending over during a period of maximum heart | | | | - Finally, get in shape for your weight lifting workout. |
| rate, especially while inhaling. The esophageal | | | | If a single set of squats leaves you gasping for |
| sphincter is a band of muscle that closes off the top | | | | breath, you are not properly prepared. |
| of the stomach. It prevents stomach contents from | | | | Nausea after exercise While weight lifters and |
| re-entering the esophagus. Unfortunately, it's | | | | bodybuilders can experience nausea after exercise, it |
| notoriously weak and can open due to an overfull | | | | more commonly affects endurance athletes. If, as a |
| stomach, bending over while drawing a heavy breath, | | | | weight lifter, you consistently experience |
| or a highly elevated heart rate. | | | | post-workout nausea, remember that dehydration |
| To avoid exercise-induced nausea during intense | | | | and (ironically) over-hydration or water intoxication |
| strength training, remember these tips: | | | | can manifest itself as nausea after exercise. Check |
| - Get enough rest between sets so you maintain a | | | | out some techniques for recovering from intense |
| manageable heart rate. If your heart rate is at its | | | | exercise and be sure to get your post-exercise |
| maximum, exercise induced vomiting may occur. Rest | | | | carbs. For weight lifters, throwing up after exercise is |
| periods of up to five minutes are acceptable after a | | | | atypical; if you experience extreme nausea after |
| heavy set of squats or other compound exercises. | | | | exercise, it is time to reevaluate your workout |
| - Don't bend over to adjust the weights. Instead, | | | | program, diet, and recovery protocol. |
| adjust weights while they're on the rack or on a | | | | |