Feeling Dizzy At The Gym

Good morning lovely people,

It’s Thursday morning here in Sydney, Australia & I am at my work desk, just had a lovely bowl of muesli w/ banana & blueberries, it was delicious.

I wanted to share something that I experienced last night at the gym. I went to the gym to do legs & abs. My routine looked like such below:

Cardio:

  • 3km run on treadmill

Legs:

  • 20kg deadlifts – 10 reps, 3 sets.
  • 20kg squats – 10 reps, 3 sets.
  • 8kg squat pulses – 10 reps, 3 sets.
  • 25kg leg press – 10 reps, 3 sets.
  • 25kg calf raises – 10 reps, 3 sets.

Abs:

  • 8kg jackknife situps – 10 reps, 3 sets
  • leg raises (lifting bottom) – 10 reps, 3 sets
  • captain chair – 10 reps, 3 sets
  • 8kg torso twists – 10 reps, 3 sets
  • plank twists – 10 reps, 3 sets

Stretch:

  • Completed a full body stretch, I never stretch which is probably half my problem why I am so tensed up.

 

Now, when I was at the gym last night, I got dizzy during some leg exercises & I started getting anxious thinking the worst about my health (as always), I’ve gathered some research on why we get dizzy at the gym, this is what I found:

Low Blood Sugar

Many people tend to eat less prior to a workout to prevent the discomfort of a full stomach. This especially applies to people who work out in the morning and assume the dinner from the night before will supply enough energy to exercise. The meal you ate eight to 12 hours before a workout will not provide adequate energy. You should eat a small snack high in carbohydrates within an hour before a workout. Bananas, whole grains, energy bars, milk and juice are excellent options to raise your blood sugar and avoid feeling lightheaded. Low blood sugar is a major cause for dizziness and fainting, so it is vital to fuel your body properly prior to exercising.

 

Dehydration

Sweating and activity cause your body to lose water, and if you are losing more than you put in, you will become dehydrated. Drinking a bottle of water at the gym may not be enough if you are already dehydrated prior to beginning your workout. If you feel thirsty at any point during the day, you should drink water or other clear liquids to keep your hydration up. Staying hydrated throughout the day could alleviate lightheadedness during exercise. Dehydration can also cause low blood pressure in some people, leading to severe lightheadedness and fainting.

Overexertion

When you feel lightheaded during a workout, it may be your body’s way of saying “slow down.” The reason for exhaustion may be due to the workout being too intense, stress, underlying illness or simply a lack of energy. Clinical Exercise Physiologist Chris Dunn also points out that overheating in combination with overexertion can cause dizziness while exercising and should not be ignored. Overexertion may also cause muscle weakness, headaches, cramps and heart palpitations. If you suspect you have pushed yourself too hard, slow your pace and drink water. You may also want to sit down and elevate your feet to improve circulation, which will help alleviate the lightheaded feeling.

Breathing Pattern

Proper breathing during exercises where you exert yourself – such as lifting, pushing, or pulling – is much easier to remember and control than the 3:2 ratio during running long distance. To put it simply: always exhale on exertion. For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down. Breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and high blood pressure.

 

I feel that this information has now helped me with knowledge behind why I feel this way & ways I can avoid to feel this way. I am never drinking water throughout the day so I def know I need to start working on that A LOT.

MY LEGS ARE BURNING TODAY, might I add. It hurt to walk down the stairs at the train station this morning.

I hope this post has helped you 🙂

Wherever you are in the world, have a lovely day ❤

A, x (1)

 

 

Make Time For A Morning Workout

I know lots of people struggle to exercise in the morning, so I thought this would be a great opportunity to talk about what you can do to make it easier!

 

Use the snooze button sparingly (or not at all)

Press snooze once or twice, and it becomes easy to talk yourself out of getting up to work out. Try setting your alarm tone to your favourite song to help you wake up in a good mood, or instead of hitting snooze, try doing a couple of quick stretches to wake you up gently.

 

Simplify your morning routine

While some people can jump out of bed the second their alarm goes off, don’t feel bad if you can’t. It’s common to be groggy or a little bit ‘out of it’ if you’ve just been disturbed from a nice, restful sleep. To make it easier to get out the door each morning, keep your routine as simple as possible.

 

You could do this by:

 

  • Grabbing your gym clothes and packing your bag in the evening, before bed.
  • Preparing breakfast the night before, so that it’s ready to grab and go (overnight oats or frozen smoothie packs are great for this).
  • If possible, allow some natural light in the bedroom to help you wake up.
  • Pack your lunch for the next day before you go to bed each night.
  • Don’t get sucked in by your phone! Resist the urge to catch up on emails or social media until after you are up and moving.
  • Have your gym bag, water bottle and keys in the same spot so you can just grab them and go.

 

Choose shorter, high-intensity workouts

Knowing that you only have to work out for around 30 minutes can make it easier to clear space in your morning schedule.

 

Turn your commute into a workout

While this might not be practical for everyone, the time it takes you to get to and from the office or to classes is valuable time. Ride a bike, or leave home earlier to fit in a walk. If you take public transport, try getting off one stop earlier and walking the rest of the way a couple of times a week.

 

Reward yourself if you stick to the routine

I’m not going to lie  — if you aren’t a morning person, the first few days (or even weeks) as you adjust to earlier mornings will be a bit hard. Positive reinforcement, such as giving yourself a small reward, makes it easier to stick to new habits. Treat yourself to a breakfast at your favourite cafe, and still have time to do everything you need – because you’ve woken up earlier!

 

You don’t need to be up at sunrise to squeeze in a morning workout. With a little preparation the night before and some practice, you can start your day with a bit of exercise and feel energised!

 

Wherever you are in the world, have a lovely day ❤

A, x (1)