Headache, Nausea, Fatigue | Symptoms to Monitor and How to Recover
During a boxing or strength training workout, many people experience symptoms like nausea, vomiting or headaches. These exercise induced discomforts may or may not feel serious enough to disrupt your training. You need to know when to push through the discomfort and continue training and when to stop. Understanding the cause of these symptoms helps you overcome them easily and efficiently continue with your training.
Normal Post-Workout Symptoms: When to Push Through the Discomfort
Exercise may lead to aches and pains as you gain strength and stamina. Some discomfort has to be endured for the sake of the gain. Inadequate water intake, nutrition, poor form of execution or even the wrong choice of exercises can lead to nausea and headaches.
Dehydration is one of the common causes of nausea and headaches during a workout. Being dehydrated even by just 2% impairs performance your performance. So ensure you drink enough water before, during, and after workouts depending on the intensity and duration of your workout.
If you feel dizzy or a sudden rush of fatigue, it may be due to low blood sugar levels. Pre-workout nutrition with adequate protein and a moderate amount of carbohydrates can help regulate the blood sugar levels. Post-workout nutrition is equally important for managing blood sugar as well as for rebuilding muscle tissues that were damaged during the workout.
A common cause of headaches during training is the head position. While performing lifts, particularly back squats and deadlifts, overextending your neck when leaning your head back and looking at the ceiling as you lift up the weight can lead to tension headaches.
Muscle cramps and side stitches are other common discomforts experienced during workouts. Deep breathing and massaging the affected body parts can often provide relief. None of these are reasons to stop exercising or going to the gym; they are just a normal part of working out. You can offset the likelihood of cramping with adequate hydration, potassium intake, and mobility work.
Most of these symptoms are common ailments during workouts. However, some of these may be symptoms of overtraining, and you may need to take a break from the gym to allow your body to recover and heal completely. With the current popularity of intense workouts like boxing, people are training more often and harder than ever before. There are people who push themselves to train every day of the week without allowing time for rest and regeneration.
Symptoms of Overtraining
Overtraining occurs when the body is pushed beyond its natural ability to recover. Headaches, nausea, and fatigue are also the common symptoms of overtraining. You must know what symptoms to monitor and how to recover from them, to continue building up your endurance and strength. You may even need to seek medical advice to rule out possibilities of other underlying medical conditions. Long term neurological, hormonal, and muscular symptoms can arise if you don’t address the symptoms of overtraining and make the necessary corrections.
Symptoms of overtraining may not be easy to distinguish from the general fatigue and other after effects of exercising. Overreaching is a less severe variation of overtraining and you can recover from it after a few days of rest. Severe overtraining may require weeks or months of recovery before you can resume your workouts.
Here are the main symptoms to monitor so that you can give your body the time to recover and then come back and train better than ever.
Extreme Fatigue and Reduced Sex Drive
Overtraining can lead to increased cortisol levels and reduced testosterone levels leading to fatigue as well as a reduced sex drive. This is more often seen in endurance athletes who train for long periods. Such endurance athletes and marathoners should not only focus on getting adequate nutrition, but also enough rest to allow their bodies to regenerate and recover from the overtraining. You don’t have to run 10 miles every day just because you can push yourself that far. Once you recover, shorter duration exercises with high-intensity interval training might be a better option than running long distances every day.
Extremely Sore for Days
You know how sore your body gets after an intense workout. Post-workout soreness in the form of delayed onset muscle fatigue (DOMS) is normal. But if it feels consistently sorer and the pain lingers for days, you have probably been overtraining. Overtraining is more common with newbies. They tend to do too much too fast and then can’t move their arms or legs for days. To reduce the likelihood of lasting discomfort, be sure to ease into a new program. A Gloveworx coach can help you progress at a healthy rate.
It’s easier to spot poor performance if you have been tracking and documenting your workouts. If your strength and stamina are going down for two or three workout days at a stretch, then it’s time to reassess the situation. Is your body asking for a break or do you need to change your workout plan?
One way to check this out is to test your grip strength using grippers like Captains of Crush. If you are unable to close the gripper as easily as before, it’s a clear warning that you are overtraining and your body is losing its strength.
Overtraining can send the sympathetic nervous system into overdrive, causing restlessness and hyperexcitability. Though a good exercise session can help you sleep better, overtraining can lead to insomnia.
Elevated Resting Heart Rate
A normal resting heart rate for adults ranges from 60 to 100 beats a minute. A well-trained athlete might have a normal resting heart rate closer to 40 beats a minute.
In the early stages of fighting an illness or during periods of overtraining, the resting heart rate tends to be 10-15 beats per minute higher than usual. This is a clear indication that your body needs some rest to recover.
Overtraining can wreak havoc on your hormones, leading to lack of motivation, lowered self-esteem, and even depression. A lack of motivation is something that we all face occasionally. There are days you just don’t feel like going to the gym. But when this lack of motivation extends for days or weeks, maybe it’s time to stop pushing yourself so hard, to listen to your body and give it some rest.
A Weak Immune system
If you find yourself more sick than normal, even if it’s catching frequent colds, your immune system may be suffering from the effects of overtraining. Insomnia, stress and lack of adequate nutrition can all lead to a weakened immune system. It is important that you listen to your body and allow adequate time to rest and recover before hitting the gym again.
How to Recover from Overtraining
Sleep right: Training is a combination of workout and recovery. Adequate regeneration periods and sleep are very important.
Eat right: Eat a high protein diet with adequate amounts of fat and carbohydrates. Take vitamin and mineral supplements as required. Eggs are a great source of protein and fat. While choosing healthy carbs, avoid processed foods like bread and pasta and focus on high fiber whole grains, legumes, and oats.
Train right: The workout plan must be made taking into consideration your current health, strength, and endurance. The right type of exercises, amount of reps and adequate rest periods are important. Recovery periods between sets, as well as regeneration between workout sessions, are necessary for success.
Listen to your Body
Headaches, nausea, and fatigue may be due to an easily resolvable issue like dehydration or inadequate nutrition. Or they may be indications of overtraining. Learning about the various symptoms to monitor and how to recover from them can help you prevent overtraining. At the same time, this knowledge also helps you avoid set-backs and push through the normal discomforts associated with training.
A Gloveworx coach can guide you to a sensible training program to maximize your workout gains without overtraining. Book a One-on-One Session to customize a plan that will help you Become Unstoppable