There is a stereotype in fitness that if you don’t feel sick during training, it means you’re training poorly. This is especially true for CrossFit. Moreover, some CrossFit gyms install “vomit” buckets that are needed strictly for one task. Many professionals say that vomiting is a sign of effective training, and there’s no way to hide from it, especially if we’re training legs.
Let's note right away that such a phenomenon as nausea and vomiting during training is by no means a normal bonus of training, as they are trying to make it out to you. Let's try to find out what can cause nausea during exercise.
Undigested food
A large or small amount of undigested food can have different effects on each person, including nausea.
Sodium ion deficiency
Due to the activity of the antidiuretic hormone, which regulates the water balance in the body, water is retained by the kidneys and there is a redistribution of water from the blood plasma to the body's cells. All this entails a sharp drop in the concentration of sodium ions in the blood plasma, which leads to nausea.
Lack of fluid in the body
It occurs, among other things, due to an increase in body temperature and profuse sweating. On average, during high-intensity exercise, about 2-3% of body weight is lost, especially if the ambient temperature is quite high. A person begins to experience a feeling of thirst, as a rule, with dehydration of 5%, but this feeling can be dulled by the action of catecholamines (this type of substances, in particular, includes adrenaline and dopamine, released during intense training). Dehydration leads to a delay in gastric emptying, which in turn can lead to a feeling of nausea during physical activity.
Overheat
During exercise, a person produces 15-20 times more thermal energy than at rest, which is enough to raise body temperature by 1°C every 5 minutes. At a certain level, the body cools down through sweating. The main symptoms of heat stroke are complete exhaustion, confusion, nausea and vomiting, loss of consciousness, hypotension, and an increase in body temperature up to 40.5°C.
This problem is especially relevant for fans of slimming belts, etc. Such methods of increasing temperature will not give the desired result, and in addition, they can cause nausea with all the ensuing problems.
Pressure
During leg training, a significant amount of blood rushes to the lower part of the body, blood flows away from the brain. In addition, blood vessels expand, blood pressure decreases.
Against this background, the effects of pressure on the carotid sinus area (located in the area of the carotid artery) can be observed, which activates special cells (pressure can also occur due to compression of the artery by the mechanism of regulation of blood pressure), which give a signal to the brain about compression of this area and triggering a nervous reaction, as a result of which the heart rate decreases, blood arteries expand to alleviate the resulting state of compression. All this also affects the reduction of blood pressure.
After completing the exercise, in order to even out the balance, the body tries to redistribute the actively "rushing down" blood, narrows the blood vessels in the lower part and there is a sharp outflow of blood from the lower part to the upper (and from the gastrointestinal tract, including), the heart cannot cope with the blood flow yet, tachycardia may appear, but at the same time low blood pressure is still observed. Well, nausea, profuse sweating, dizziness, rapid heartbeat, discomfort in the epigastrium, ringing in the ears are direct signs of low blood pressure.
Disruption of blood flow in the intestines and the gastrointestinal tract as a whole
Due to intense physical activity, the decrease in blood flow to the central organs (intestines, liver) reaches almost 80% during exercises with an intensity of 70% of VO2 max (an indicator that characterizes the ability to absorb and assimilate oxygen from the air). In conditions of insufficient blood supply, the functioning of the gastrointestinal tract is disrupted, and the body tries to get rid of the contents of the stomach (in some cases, even diarrhea).
How to solve the problem?
You don't need to eat a lot before your workout. Try to eat easily digestible foods, such as a protein shake, fruit, some simple carbohydrates, or some creamy soup;
Eliminate pre-workout supplements and other stimulants from your diet, including those containing simple caffeine;
Drink neither too much nor too little. Find your golden mean;
Squat down and sit like that for 2-3 minutes immediately after the first signs of nausea. Pay attention to the conditions under which nausea appeared, perhaps the exercise is to blame or, as often happens, the wrong technique;
Final Words
As you can see, nausea during training is not a prerequisite for efficiency and productivity. On the contrary, its presence is a sign of a possible deviation from the norm. Of course, when you do 20-rep squats with little rest, or try a new WOD in the CrossFit section, high intensity causes dizziness, lack of oxygen and even nausea, but these are rather isolated cases. If you have nausea, try to identify its source and eliminate it.
Resources:
https://johnsmiths.page.tl/Health.htm
https://www.janubaba.com/c/forum/topic/241735/Sports_Talk/How_to_make_abs
http://smithblog.website2.me/blog/how-much-walking-should-you-do-per-day
https://revembed.proboards.com/thread/19/lose-weight-difficult-areas
https://www.tapatalk.com/groups/learnersgroup/viewtopic.php?f=2&t=12
https://www.howto-tips.com/how-to-money-saving-tips-in-2024/muscle-soreness-necessary-muscle-growth
https://www.cgmimm.com/blog/pros-and-cons-of-anti-aging
https://blog.storymirror.com/read/601a11d2-75ff-49b5-805d-688d1c8cd353/is-it-okay-to-drink-during-a-workout
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