Lunges are a great exercise for training the entire legs and glutes. They also allow you to train one leg at a time, which is great for fixing muscle imbalances.
In an exercise that uses two legs such as the squat or leg press, your dominant leg can take over the movement. However, lunges force you to work your non-dominant leg also.
If you are getting nauseous and feeling sick while doing them, it is hard to get the benefits from them.
Why Do Lunges Make Me Feel Sick?
You may be overtraining and need to slow down or lower the intensity of your leg workout. If you are eating too much or too little before your workout, this can cause you to feel sick. If you aren’t use to doing lunges, this can also be a factor.
You’re Training Too Hard
Yes, overtraining is a thing. After hearing so many people say you should train harder and longer, it’s hard to believe. But your body does have its limits.
Training past a certain point will only add extra soreness to your muscles, without providing any real benefit. Even worse, it can cause you to feel sick while training.
Exercise-induced nausea occurs when there is little blood circulating in your stomach and intestines. This happens when all the blood is being distributed to your hard-working muscles instead. This causes a nausea or vomit response.
When you are doing lunges, there is a lot of blood in your legs, that would normally be in your digestive tract. This means that your body is digesting food at a slower rate, which can make you feel uneasy.
Similarly, if you are using weight that is too heavy, it will cause the exercise to be too difficult for you. This can cause unnecessary pain, headaches, and nausea.
Exercising too much or too often can also suppress immune function. Research shows that those exercising at high intensity’s for 90 minutes or more experience a steep drop in immune function.
This is due to the elevation of stress hormones released during heavy exertion. Keeping stress levels in everyday life as low as possible is a good way to help fight against this.
Certain workouts that are more strenuous will cause this more than others. Leg day is an example because the muscles are bigger and require a lot of blood flow. Lunges are working your entire leg, and requesting a lot of blood from your body.
Try to slow your workout down if you’re feeling nautious.
Working out at high intensity’s also may lead to feeling sick in the gym. If your body has trouble handling the metabolic accumulation from pushing too hard, it leads to sickness. At a certain point, your body cannot match the oxygen demand that your muscles require. This can build up metabolic wastes in your body that causes the burning feeling in your muscles. This increases the amount of acidity in your body, which can also lead to feeling nautious.
You’re Not Eating Enough Before Your Workout
If you don’t have enough food in your body when you train, your body won’t have enough amino acids and glucose to fuel your workout.
Carbs turn into glycogen in your muscles that give you energy through an intense workout. Without enough carbs, you can feel weak and tired during your workout.
If the body isn’t properly fueled, high intensity workouts can drop your blood sugar very low and cause feelings of sickness.
Some healthy higher carb meals include bananas, yogurt, oats, and rice. Try eating these an hour or two before you train.
Being low on electrolytes like salt can also lead to nausea and muscle cramps. Sodium is important as it regulates nerve and muscle function. When our bodies don’t have enough, our cells can’t send signals properly, causing dizziness, headaches, and nausea.
The ideal limit is said to be around 1500mg per day. Some healthier options of foods that contain sodium are nuts, fermented foods, olives, canned seafood, and canned beans. These provide low amounts of sodium while also providing vitamins and minerals, as well as protein.
Dehydration is another factor that will not only impact your workout, but can cause sickness. Drink enough water before, during, and after your training session.
You’re Eating Too Much Before You Workout
Having excess food and liquids in the body when working out can cause exercise-induced nausea since there won’t be enough blood circulating in the stomach to help with digestion.
Try to wait an hour to three after a meal before you workout. This will all depend on your metabolism, so experience and see what feels best for you.
It’s also important to note that fats take longer to digest. So try not to eat a fattening meal before a workout out to feel less sick. Protein and carbs are better as they will also fuel you throughout the workout and help build and repair muscle.
As long as you’re eating nutritious foods that aren’t too filling, you will be fine. Fruits, vegetables, protein, and healthy carbohydrates are all great ideas.
Inexperienced Or Out Of Shape
If you haven’t ever done lunges before, they will be hard on you. Start slow and with lightweight. Get your form down and slowly work you way up.
Once you’ve been doing them for a while, you can start to increase the intensity. If you begin feeling sick, make sure to take the intensity down.
A common cause of sickness while working out is trying to push yourself too hard when your body isn’t ready for it.
Beginners are more prone to this, or people trying a new, taxing workout. If you haven’t done lunges much before, this could be why. Whenever starting a new exercise program that has higher intensity than you’re used to, take it easy at first until your body becomes used to it.
Taking longer rest periods between sets will also help you feel less sick.
Tips To Reduce Exercise-Induced Nausea
If you are in the gym experiencing nausea after a set of lunges, there are a few things you can do to mitigate the feeling.
Try slowly pacing around after an intense set. This will allow your blood to keep flowing. Lying down with your feet higher than your stomach will help redirect blood back into your digestive system.
Fluids that contain quick digesting carbohydrates can help reduce nausea symptoms. Sports drinks such as Gatorade are an example.
Also, drink water throughout your workout to prevent feeling sick from dehydration.
Do lunges more often. This will get you used to the intensity of them and condition your body. Train the muscle groups involved in the lunge to strengthen them. This will make lunges less difficult.
Make sure you are breathing correctly while doing the exercise. If you are holding your breath for the entire rep, this is a main reason causing the feeling of sickness.
Hold your breath before lunging and then let it out as you come back up off the ground.
Consider the other leg workouts you are performing when you lunge. Leg day demands a lot, and if you’re doing a lot of taxing exercises, this will further lead to becoming sick.
Consider the effect’s caffeine have on your if you’re taking it pre-workout. Caffeine can cause nausea as a side effect so try not having any before your training session to see if it’s a factor.
Always warm up properly before training. This includes stretching out your muscles and starting with warm up sets that include lower weight.
Don’t workout in hot conditions or while wearing hot clothing. Consider having a fan or air conditioning near when you workout.
If you feel nauseous commonly after working out, you way want to see a doctor.