What causes that “throwing up” feeling you get during a hard workout?

[Tabs]

I watch runners or people on those diet and exercise shows workout so hard they throw up, what causes that? I has happened to me a few times and it just did again tonight at a good boxing class, so I thought to ask.

Thanks

[Adrienne]

Originally Posted by Tabs

I watch runners or people on those diet and exercise shows workout so hard they throw up, what causes that? I has happened to me a few times and it just did again tonight at a good boxing class, so I thought to ask.

Thanks

I have no idea, but I would like to know as well. The other day, I was at Pilates and everyone of us had to stop because we were about to throw up. It was really weird, it was the same group that is always there, most of us have been doing it for year, yet we were all so nauseous. We just attributed it to the room being too hot. It took me most of the day to get over it. The next time at class, they turned the temp way down, and no one had any issues.

Anyone have any ideas?

Adrienne

[calluna]

I have an acid reflux problem, and sometimes moving vigorously makes me feel queasy from the stomach acid splashing against my poor, abused esophagus.
Does the exercise-nausea tend to happen on an empty stomach or after you've eaten?

Dehydration can make you feel sick in a hurry.

It might also be a response to adrenaline. Nausea is a common physical reaction in the "fight or flight" response. Maybe your body doesn't understand the difference between "jogging" and "running away from a bear that is about to eat me."

Calluna

[tylersch]

That happens to me sometimes too. It takes me about an hour of sitting down to get over it. It wasn't so bad this morning but it still took about an hour to calm down.

So far, it only seems to start after I walk out of the gym, and with it being a colder season in california, walking out of a warm/hot gym to the cold outside morning weather might have some influence.

I experience the same feelings after taking a really hot shower and then walking into the cold house or outside.

So I have a feeling there is a connection...

What do you think?

[Matthew]

I seem to recall that nausea from exertion can happen when your blood sugar dips. Try eating a little protein or light carbohydrates before you work out.

[Tabs]

Tylersch,
You are right about the hot shower, that happens to me too when I spend too long in the sauna or hot tub, that is usually the sign to get out.


Matthew,
Thanks I will give the light protein or carbs a try.

[Cassie]

When I was a runner, I used to get this feeling alot. I don't know if it's particularly a good sign though.

[Adrienne]

I paid a little more attention and i think for me it has more to do with the heat... i often dont eat before my morning workout, but i never have problems unless i just get too hot. I can work out the same, but if the room is poorly ventalated or if it is really hot outside, i feel sick to my stomach.

I will try eating something before in the morning.. i just usally dont feel like eating until after words (probably becuase you end up upside down alot in yoga and such lol)

Adrienne

[Steve Pavlina]

I've been exercising for many years and find that nausea is closely related to my heart rate. When my heart rate is too high for too long, I become nauseous. I see the nausea as a signal to slow down. I don't necessary have to stop... just lower the pace.

At the gym I often exercise on machines that monitor my pulse as I go. I typically do cardio workouts with a sustained heart rate in the range of 145-160 beats per minute. If I go above 165 beats per minute and hold it there, I'll normally start feeling nauseous within 2-5 minutes. If I bring my pulse back down into my preferred range shortly after the onset of nausea, the nausea goes away within a minute, and I can keep going just fine. But if I stay above 165 bpm for too long, it will take the nausea longer to dissipate.

Another thing that helps reduce nausea is to drink lots of water. During a typical 60-minute workout, I drink almost a liter of water. I find this especially important for weight training.

If you exercise under adverse conditions like dehydration or in a hot room, it can drive your pulse higher faster, thereby making you feel nauseous sooner.

The next time you feel nauseous during a workout, stop and take your pulse. If you're pushing beyond your aerobic range, slow down and allow your pulse to come back down again.

I find that a good sustainable aerobic target can be gotten with this formula:

( 220 - your age ) x 0.8 = desired heart rate in beats per minute

I'm in good aerobic condition for my age, so I prefer to go a bit higher, although some people prefer to go lower. If you start getting nauseous, you're too high for your current level of conditioning.

Hope this helps.

[richardtc]

Most nausea is caused by having too much food in your stomach or exercising at too high of an intensity for your fitness level. Blood is shunted away from your stomach to your exercising muscles. Your stomach is not getting the oxygen it needs to function optimally and nausea happens. That is why it is best to exercise with an empty stomach or nearly empty stomach.

Be careful with the 220 - age x 80% formula. It is at best accurate to plus or minus 12 beats per minute for about two-thirds of the population and less accurate for the other third. Start with the formula but use a perceived exertion scale to check out your range.

6
7 very very light
8
9 very light
10
11 fairly light
12
13 somewhat hard
14
15 hard
16
17 very hard
18
19 very very hard

When your perception of exertion is "fairly light" you are at the low end of your aerobic range. As you approach and pass "hard" you are moving beyond your aerobic range. Check your heart rate at both points and compare to a range of 60 to 80 percent using the formula.

Do try to figure out if there is a heart rate that is your nausea threshold, but don't give up. Train to that heart rate and push that threshold higher.

While keeping hydrated certainly helps, too much fluid can cause it too. Rule of thumb - 8 ounces 20 minutes before you start and 4 ounces every 15 minutes during. Water is best unless is it great than 45 to 60 minutes and vigorous. Then some Gatorade type drink may help.

The 8 ounce 20 minutes before is a Gatorade type drink it may help in the early morning just to put a bit more glucose into your system.

I hope this helps!

Best,

Richard