Feeling sick is a way that your body communicates that something is wrong. This happens for a number of reasons, but in weightlifting, it most often occurs when you are pushing yourself too hard and moving too fast. It is sometimes necessary to participate in intense training sessions, especially if you have a big event coming up, but you must take necessary precautions to ensure that your body can take it. Dehydration and low blood sugar are common causes of the sick feeling you get when lifting heavy weights for an extended period of time.
Eat five to seven small meals throughout the day to combat low blood sugar, sometimes known as hypoglycemia. This will help ensure that your blood sugar stays balanced even while you are placing stress on your body with activities such as lifting weights.
Include complex carbohydrates in your small daily meals to keep your blood sugar stable. Complex carbohydrates include categories of items such as legumes, starchy vegetables, and whole grains. Try eating oatmeal for breakfast, along with a cup of yogurt and a boiled egg for protein. Snack on raw vegetables instead of junk food laden with simple carbohydrates. Eat beans, peas and lentils on a regular basis.
Drink plenty of water before, during and after weight-training sessions. Make sure that you drink at least eight glasses of water per day, more if you are doing heavy training. Do not wait until you are thirsty to drink water, as this is a sign of dehydration. Instead, begin hydrating the day before an intense weightlifting session. Make staying hydrated a priority during weight lifting, and you will feel better as a result.
Take the time that you need to move into intense weightlifting. If you are eating regular, healthy meals and drinking enough water, you should not feel sick upon completion of lifting weights. Move slower if you still feel sick by gradually increasing the amount that you lift at each session.
Items you will need
- Water bottle(s)
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