Feeling Faint When Exercising?
Feeling faint in the gym is not uncommon and it has probably happened to the best of us at some stage or another. I have experienced this and it is not a nice feeling when you are in such a public place.Why does it happen?
There are a couple of reasons why this could be happening to you. Firstly it could be your blood sugar levels are particularly low which would mean a severe lack of energy. Secondly it could be caused by the fact that you are asking too much of your body. When this happens we do not have enough blood to do everything and our bodies start to drain some from our brains making us “light headed”. (Or could it just be that tasty looking fitness instructor? – Beeble)
Blood Sugar Levels
Blood sugar levels are simply a measure of the energy levels in our bodies. If you have gone to the gym, and it really doesn’t matter what exercise or type of training you do, without eating properly that day then your body just won’t have the energy to complete the tasks. Your muscles will require vast amounts of energy to complete the exercise and if your body just doesn’t have enough then there will be a depletion which will mean that even the brain will be starved of energy creating the feeling of dizziness, nausea and generally feeling faint. This is a typical reaction of diabetes sufferers and one that has to be watched out for. Normally if you suffer from diabetes you will know how to deal with it. Unfortunately there are more than a few people out there who suffer from this disease and don’t know it.
What to do if Your Blood Sugar Levels are Low
So if you do feel faint when you train on a regular basis then consult your doctor to find out why. In the meantime go to the gym with something sweet (e.g. a banana or energy drink) so that if it does happen you can get a quick dose of sugar to up your blood sugar levels. Find a space on the floor where you can elevate your legs, let someone know you are feeling faint and just relax. By elevating your legs you are able to get the blood back to the heart where it can be transferred back to the brain where it is needed. The feeling of being faint should soon pass.
Suspect Diabetes? Consult Your Doctor
Firstly find out if you are diabetic or not by visiting your doctor. If you are diabetic then your doctor should inform you of the do’s and don’ts of the condition. If you would like to read up more on it then visit www.diabetes.org.uk/. If you are not diabetic then you need to make sure that you have eaten correctly before training. By correctly I mean leaving at least 1 hour after your meal before exercise so that your body has had a chance to turn the food into usable energy. Complex carbohydrates and low numbered foods on the Glycaemic Index are best as they will give you a steady release of energy through your workout. Last but not least make sure you have a good supply of water with you and you are well hydrated before your training. The majority of our body is water and even 1% less than our “normal” level has been proved to dramatically affect our performance. If you would like to learn more about good diets then the best place to go is the Good Food Doctor and for more information on the Glycaemic Index visit GI Listings.
Pushing Too Hard
If we are asking too much of our bodies in the gym then it can cause an increased demand for blood in our bodies. The fitter you are and the more used to the type of exercise you are asking of your body, the less likely you will be affected. For example if I decide to train my legs for over an hour at an intensity I have never done before, (like when you played Squash for the first time – Beeble) my general fitness is very good but my body just isn’t use to that extreme pace. It requires more concentration and more blood is sent to the legs that are being over worked. Once it has directed blood from muscles being used less and from organs that don’t need as much, it will then start taking blood from the brain. This is when that faint and slightly nauseous feeling starts. (It can also happen when you ask your legs to do a lot of work and then stop immediately after. This causes blood pooling in the legs where the blood is unable to return to the heart because of the lack of movement – Beeble)
What to do if you Feel Faint After Pushing too Hard
There are two ways to handle this with the same results. The first is to realise that the blood that is now in your legs is not able to get back to your heart and on to your brain. So you need to either walk or cycle at a slower and more steady pace. This fairly gentle movement doesn’t push your muscles too hard and it is the muscles that pump the blood back to your heart so after 5 minutes and with your muscles functioning at a normal rate, you should be feeling fine again. The second option is to lie on the floor and have you legs raised resting on a chair or ledge so that they are relaxed and let gravity do the work. The blood will drain from your legs and go to the heart where it will be quickly pumped to your brain (say bye bye to feeling faint – Beeble)
The Solution? Slow Down!
Quite simply stop pushing so hard, take the exercise down a level or two and build up to it. You are obviously not fit enough yet and not ready for that sort of workout. In time your body will adapt and you will get back into it. Also make sure you cool down after exercise, just stopping leaves your body with blood left at the muscles used (usually legs – Beeble). Hop on the bike and just gently peddle for 5 minutes and this should return your body to its natural state.
Either way if you are feeling faint regularly then check with your doctor to make sure. Low blood pressure can also cause these symptoms so in my opinion it is always best to see your doctor so that at the very least you can discount any possible illnesses.
I hope this advice has helped and if you have any questions on the topic then please leave a comment below.
January 26th, 2010 at 8:14 pm
Re: Feeling Faint When Exercising?
Thank you so much! This information really helped me and was very useful. I really like your site. Thanks again.
January 26th, 2010 at 8:29 pm
Glad we have helped
February 23rd, 2010 at 11:36 pm
ok, so I felt this article was irresponsible in not telling you that generally people feel fine while theyre working out, and its only after they slow down or stop that they should feel lightheaded, then its probably normal. but if it occurs while you are working out, and almost everytime you work out, then it sounds like a heart problem and isn’t just low blood suger.
February 24th, 2010 at 11:45 am
Wow we have been told! I was hoping that the general reader would not need to be told that normally you will feel fine during exercise. It should also be pointed out that the faint feeling can and often does happen during exercise and not after the exercise. Our body is very clever and it will always send blood when it is needed and not wait until you have slowed down and then look for extra blood. I agree there are many reasons why you could be feeling faint during exercise and that is why we clearly state that you should contact your doctor if this happens to you. Just because it has to do with blood though does not mean the most likely reason for feeling faint is your heart. Other reasons you could be feeling faint are: anemia (low blood count) and other blood disorders, dehydration, viral illnesses, prolonged bed rest, diabetes, thyroid disease, gastrointestinal disturbances, liver disease, kidney disease, vascular disease, neurological disorders, dysautonomias, vasovagal episodes, heart failure and cardiac arrhythmias. This is why if you are feeling faint on a regular basis and not just at the gym you should see your doctor. I agree I could have written about all the illnesses that can cause dizziness and faintness but as you can see the list is very long and they can only be diagnosed by a doctor. I try and focus on exercise based topics and I cannot be held responsible for every possible cause, illness and injury that people may face during their training. I make quite sure that I always recommend people consult their doctors as I am not a clairvoyant and cannot treat everyone as an individual (I know, personal trainers do have their flaws).