Are you feeling dizzy?

Have you ever felt like the world was spinning after a workout? Or maybe you've stumbled around, sweating, feeling cold, clammy and like you were going to throw up? Dizziness after a workout can be a frustrating and even dangerous experience. But it's also a common one. Here are some of the primary causes of dizziness and tips to prevent and treat it.

Overexertion:

Overexertion is one of the most common causes of dizziness after a workout. Over one-third of all injuries in gyms are caused by it. Pushing your body too hard can cause your heart rate and blood pressure to rise rapidly, leading to a drop in blood pressure and dizziness when you stop. It happens most often for people just starting to work out or returning after a long absence.

It's essential to start much slower than you might want. Concentrate on form and getting through the workout. I recommend at least 2-4 weeks getting used to the movements and conditioning your muscles. As you learn how much you can tolerate, gradually increase the intensity of your workouts.

High-Intensity Cardio:

High-intensity cardio workouts, such as sprinting or HIIT, can be particularly challenging. These workouts can cause your heart rate to spike, and your body may struggle to keep up with the oxygen demand. This can lead to dizziness, lightheadedness, and even fainting.

Gradually increase the intensity of your workouts over time, rather than jumping into a high-intensity workout without proper preparation.

Dehydration:

When you exercise, your body loses fluids through sweat. Losing just one or two percent of your weight in water can cause a drop in blood pressure, leading to dizziness. Thirst isn't something you should rely on. By the time you feel thirsty, you may already be dehydrated.

Drink plenty of water before, during, and after your workout. If you're exercising for over 90 minutes, consider drinking a sports drink to replenish lost electrolytes.

Lack of Oxygen:

When you exercise, your body needs oxygen. Stop breathing, and your heart rate quickly starts to climb, your overall performance drops and bad things happen. You can get dizzy or faint. Repeatedly holding your breath while lifting heavy weights can cause a heart attack, hernia or stroke.

Here's how to breathe correctly. Look at your chest and abdomen while you're breathing. Now place one hand on the part that rises and falls the most during each breath. If your belly is moving more, you're doing fine. But, if your chest is doing most of the moving, you're not utilizing the lower part of your lungs. Breathe in through your nose and concentrate on filling your abdomen with air. Your stomach should rise, and your chest should move very little.

Low Blood Pressure:

Blood pressure is the pressure of flowing blood against the walls of the arteries. It's measured in two numbers, one when the heart contracts, the other when the heart relaxes. A healthy number is less than 120/80 millimeters of mercury (mm Hg). If you have low blood pressure (HYPOtension), your reading will be less than 90/60 mm Hg.

When you exercise, your blood vessels dilate, causing your blood pressure to drop. If it falls too much, it can cause dizziness. To prevent low blood pressure, make sure to warm up properly before your workout, stay hydrated, and, if you have a problem, lower the intensity of your workout.

Low Blood Sugar:

When we exercise, our muscles use stored glucose (blood sugar) for energy. The longer and more intense the program, the more blood sugar you need to make it through.

Without adequate amounts of glucose, you may experience something called "low blood sugar" or, when it's more serious, "hypoglycemia." Effects can range from mild dysphoria to more serious issues such as seizures or unconsciousness.

Overeating or having a meal too close to when you start can also trigger nausea. The more intense your workout, the greater your chances of feeling sick.

If you're eating a large meal (400-500 calories), make sure it's 3-4 hours before exercising. When eating smaller meals (300 calories or less), eat 1-2 hours before exercising. Choose foods that are higher in carbs and protein but lower in fat.

For specific recommendations on what you can eat, read this article: Fuel Your Fitness: What to Eat Before You Workout

Heart Arrhythmia:

In rare cases, dizziness after a workout can be caused by a heart arrhythmia. This is a condition where your heart beats irregularly. If you have chest pain or discomfort, feel like your heart is skipping a beat, racing, or beating too fast or too slowly, make an appointment to see a doctor.

Follow these tips to make it through your next workout without feeling dizzy or lightheaded.

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4/3/2023