The first practice after the break, it is best to avoid this taboo

After a relaxing and pleasant holiday, turn the eye back to work, I believe that we will be more or less uncomfortable, and there are many people will feel very happy, because the gym can finally resume the regular business status, can immediately open their own spring transformation plan, there is such a positive of course is very good, but to avoid a period of time without regular exercise, a bad grasp, many people will appear some negative reactions, such as practice to vomit, which is what we do not want to see.

Throwing up for the first time is a somewhat embarrassing yet surprising experience for many fitness enthusiasts, and this is sometimes taken as a label for hard work, so it can give many people a sense of accomplishment. If you are keen on training squats and hard pulls, keen on high intensity cardio exercises or CrossFit enthusiasts, practicing until you throw up may be a regular item for you, but what exactly is the reason for practicing until you throw up? What does this mean? Is this really a good thing, and if not, how do we avoid it?

The most important reason for practicing to vomit

The most important reason why vomiting occurs during exercise, especially strength training, is that when we lift iron, the muscles need not only extra oxygen during high-intensity exercise, but also blood to excrete the waste products produced during exercise, such as lactic acid, plus increased blood circulation and more blood flow to the training area. Then in order to meet these several demands, the body’s blood needs to be distributed, which means that relatively less blood flows in the gastrointestinal tract.

Inadequate blood supply to the gastrointestinal tract and the high temperature conditions during exercise will aggravate the impaired blood supply to the gastrointestinal tract, and the secretion of vasoactive substances such as catecholamines and the release of oxygen radicals will again aggravate the microcirculatory ischemia in the mucosa of the gastrointestinal tract. Then the problem comes, if your pre-practice meal intake is more, or the amount of food intake for your training gastrointestinal workload is greater, due to the reduction of blood in the gut, regurgitation nausea and vomiting symptoms may occur.

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Simply put, your stomach is doing a good job of digesting food, but due to your training, some of the blood in the stomach is allocated to other body parts such as muscles, so the stomach’s blood supply is insufficient to do its original job well. The body then needs to make adjustments, thus signaling that the stomach is having trouble continuing to digest this part of the food, which leads to vomiting.

There are four other possible reasons

And in addition to this main cause, there are several other causes.

  1. Gastrointestinal cramps: when the mental overstimulation (which is more often seen in trainers with less training experience and sudden more intense exercise, of course, may also appear on the field), too full or fasting for exercise may cause abnormal secretion of gastrointestinal hormones, gastrointestinal movement is not coordinated thus causing gastrointestinal cramps .
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  1. In the exercise if the breathing movement is not coordinated may cause liver and spleen stasis, mechanical stimulation to maintain the ligaments of the abdominal organs overstretched, thus stimulating the vagus reflex, dehydration, electrolyte disorders and increased muscle excitation caused by rectus abdominis muscle spasm, may also lead to vomiting.
  2. In addition, we all know that in the hard pull squat such as the whole body involved in high-intensity action, breathing is very critical, many people do these actions, part of the process of force will take the breath to increase intra-abdominal pressure, thereby improving the core stability of the way to train, although this is the right approach to carry out a larger weight and more difficult training, but may also cause a sharp increase in intra-abdominal pressure, thus Vomiting is often the cause of vomiting in some cases when impacting large weights.

Be careful of frequent exercise vomiting situations

The above causes of vomiting are often temporary, after vomiting rest for a period of time often will not have any problems, but if you often vomit symptoms, then it is necessary to worry about the possibility of the existence of metabolic acidosis. A lot of strenuous exercise will contribute to the high metabolic state of the human body, the body may be acute hypoxia, in the acute hypoxic state will make it difficult for the body’s metabolism to proceed normally, but the body itself will secrete a large amount of lactic acid during strenuous exercise, plus the hypoxic state of lactic acid production will increase significantly, then it may bring the risk of lactic acidosis.

Its symptoms would be nausea, abdominal pain, loss of appetite, dizziness, drowsiness, slightly deeper and faster breathing, and in severe cases, deep coma or shock, but generally this condition is often produced because the trainer himself has certain health problems, such as heart and lung dysfunction, vascular obstruction and diabetes, so if you have this condition or concern, it is recommended to seek medical advice as soon as possible.

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The negative effects of practicing until vomiting

The negative effects of vomiting during or after training not only cause gastrointestinal discomfort and embarrassment, but also make the loss of electrolytes, which makes sports performance decline, recovery will also slow down, and from a psychological point of view, the subsequent training state will also be affected. And although throwing up is comfortable, but also wasted part of the food you eat, which is a kind of obstacle to your nutritional replenishment. In addition, there will be a certain amount of water loss, thus increasing the risk of dehydration.

Therefore, instead of considering vomiting during training as a badge of honor, you should consider it as an indicator to check whether your pre-training diet and training intensity arrangements are appropriate, once in a while is still normal, but if it happens frequently then you need to adjust your diet and training intensity, you also need to find out whether there are certain health risks.

How can I better avoid vomiting?

After understanding the cause, the treatment method is relatively simple, if only occasionally generated by the situation, then the first thing you need to do is to do a good job before the exercise nutrition supplement, do not be too close to training when the intake of too many calories, especially indigestible fats, but also not recommended in the state of fasting to carry out a larger amount of medium and high intensity training, simply put is to eat smart, do not compete with the body law. (These two points are also very recommended when you are in daily training to note the main points of pre-training nutritional intake)

The second point is to do a good job of training before the warm-up and preparation, which can also be more effective in avoiding the phenomenon of dizziness and headache brought about by strenuous exercise, but also to reasonably arrange the amount of training, gradual progress is the constant recipe.

The last point is to learn to understand their own body, to be aware of the discomfort and make adjustments in time, so as to better avoid the risk.

By Kenneth

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