Exercise problem/concern

[CFH]

I posted this in the Ask the Trainer Section, but I wanted to post it here as well because I found it somewhat concerning and would like to solicit answers from as broad a spectrum as possible. If that's a problem, a MOD can feel free to delete this thread:

OK, so I'm about 20-30 pounds overweight at the moment and I've decided to get back into decent shape. I've been going on long-ish bike rides, going to boxing classes etc., and I recently got a membership to a local gym. I'm just focusing on cardio at the moment, and I had my first real workout there yesterday. It was pretty mellow, I basically just did about 20 minutes on the stairmaster-thingy (I believe that is the technical term) at a fairly low rate (I think it said I did about 70 stories) and then I did about 10 minutes on the eliptical machine. So far, so good.

So today, I went back to the gym, did another 20 minutes on the stairmaster-thingy, this time at a slightly higher rate (I think I did around 80 stories this time), then I went to the treadmill and did about 15 - 20 minutes there (I ran about a mile - I know, I'm slow) with no break inbetween either workouts. Through out the run on the treadmill, I kept track of my heartrate - it was hovering between 145 and 170 (it was usually between about 150-165), which I think is probably too high for a fat fuck like myself. Anyways, the problem is that when I stepped off the treadmill, I got incredibly dizzy. It was like the world was still on the treadmill while I was standing still. This began to subside after about 20-30 seconds or so, though I felt a little dizzy for a little while afterwards.

So, my question is, did I push myself too hard? Getting dizzy like that kind of freaked me out...

[VictorCharlie]

No worries man. I run 5-6 days a week and I get a similar sensation just about every time I use a treadmill. 30 seconds seems a little long but if you are just getting back in shape that might be the reason. Let me give you an idea for good cardio that burns fat. Go to your local military surplus store and buy a military issue rucksack. Throw on a pair of good hiking boots and load the rucksack up to 45 lbs. Find a trail with good hills and walk 4-6 miles at a 15 min/mile pace. It will give a good workout and provide a heightened heart rate for a long period of time to burn the most fat. First thing in the morning before you eat anything works the best.

[CFH]

No worries man. I run 5-6 days a week and I get a similar sensation just about every time I use a treadmill. 30 seconds seems a little long but if you are just getting back in shape that might be the reason. Let me give you an idea for good cardio that burns fat. Go to your local military surplus store and buy a military issue rucksack. Throw on a pair of good hiking boots and load the rucksack up to 45 lbs. Find a trail with good hills and walk 4-6 miles at a 15 min/mile pace. It will give a good workout and provide a heightened heart rate for a long period of time to burn the most fat. First thing in the morning before you eat anything works the best.

Thanks for the advice. I'm glad it's nothing to worry about. I have issues with anxiety, so when something like this happens I always assume it has the potential to be something serious. When I was younger, a friend and I did a similar thing by putting rocks in our backpacks. We we both contemplating joining the military at the time.

I've been doing a lot of hiking recently as well, but I haven't done so with a loaded up pack yet. I'll try to give that a shot.

[CutMeMick]

CFH,

Dizzyness is a common thing with people who excersise.
I would say yours came from having just started exercising.

[CutMeMick]

1. Running on empty - if you exercise in the morning after maybe 10 hours since your last meal then your body is low on many of the nutrients and energy required to get you through your workout. If your carbohydrate stores (glycogen) levels are low then your body will use your muscles and fat for energy and this can be a strain on your system. Consider eating muesli, fruit, porridge - 1 hour before exercise.
2. Lack of fluids - our body's natural equilibrium of water is very crucial - as you perspire you lose water and this can tip you over the edge. Drink water before, during and after exercise but don't overindulge.
3. Low blood pressure - fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Take your time between transitions or better still perform all your standing exercise and then all your floor exercises.
4. Blood pooling - after heavy leg exercises (squats, deadlifts) blood rushes to your legs in order to fuel your muscles. Ensure you take time to recover after these exercise and give the blood chance to recirculate. Don't sit down, moving around on your feet will help you return back to normal quicker.
5. Anaemia (iron deficiency) - because you have a lack of red blood cells you have less carriers for your oxygen and so can make it harder when exerted to return oxygen back to your brain.
6. Correct breathing - starving your body of oxygen by shallow breathing or holding your breath during exercise is a definate no no. Concentrate on your breathing and this will not only get you through your exercise session but can improve your lung capacity and control your heart rate too.
7. Too much too soon - if you have been away from exercise for sometime or are trying something new then the shock to your body can cause spells of dizziness. Remember to take things easy and be progressive. Rome wasn't built in a day!
If after following this advice or you still feel concerned about your dizzy spells then consult you local GP.
Don't let dizziness spoil your workouts!!

[VictorCharlie]

Mick I think some of the issue is the inertia from the treadmill. I always have a sensation of still moving when I get off after a good run.

[CFH]

One thing I forgot to mention is that I wasn't drinking water at the time (which I know is stupid), so maybe that played a role. I drank a big glass before working out, and about 1.5 liters afterwards, but I forgot my water bottle in the car and went the whole workout without any water.

[VictorCharlie]

Hydration is an on going process. If you regularly take in water through out the day you are fine. That being said once you become dehydrated it takes multiple days of good hydration to get you back to even. Not drinking water while running is not a problem. I don't think water intake was an issue with your dizziness

[CutMeMick]

Mick I think some of the issue is the inertia from the treadmill. I always have a sensation of still moving when I get off after a good run.

Could be....

If and when I do get dizzy it's after long runs and long work outs.

[CutMeMick]

CFH,
Honestly you have nothing to worry about.

Unless they become severe and or lead to other things then I would suggest you see a doctor.

But other then that just know that you will continue to have them and you'll be fine. Just sit down drink water and gather yourself. It'll pass and you'll move right along.

[CFH]

Thanks for the help gentlemen.

[AdamGB]

Mick I think some of the issue is the inertia from the treadmill. I always have a sensation of still moving when I get off after a good run.

Yeah, just said the very same thing in the training section, obviously don't want to say 100% it's nothing else but that is the most likely case.

Seen it happen to loads of newbies when I worked in the gyms and subsequently warned people I've warned my clients and taught them how to slow down and collect themselve's before getting off the treadmill.

All the signs point to it, the Epiletical and Stair Master don't create the impression that your body is moving, it only happened when he got off the treadmill, was heavy for 20-30 seconds and left mild dizziness.
I'd ran for years for boxing, ran half marathons and did ridiculous sets of sprints, was very well conditioned for running ,yet I'd never been on a treadmill. Working the gyms I obviously wanted to familiarise myself with what I'd be working with and even though I got warned I was still dizzy getting off it. I used to demostrate how to use it so many times a day though that I could just hop on and off it when it was still working and be fine.

[Big Dick Whittington]

I just wouldn't train 2 days in a row if you're body's not use to it !
If you're are shocking your system then the CNS is getting mixed signals , when starting back give it a 3day rest between workouts especially if you are over 30 !
You mentioned you are overweight by 30 pounds that's alot to shift , work hard but allow your body to recover it's hard to do when you feel good but overtraining is as bad as undertraining and in alot of cases worse

Seriously I run hard twice a week at a good pace I do one treadmill run and 1 run through the forest .
the treadmill run is too guage how fit I actually m and the forest run is for the speed and proper endurance training and sheer enjoyment .

Mix it up brother I guarentee if you work hard you will see the results but you gotta mix it up otherwise you will get bored in 3 months,platuea and then probably put on the weight .

Go easy,rest,eat well and Van xhilds is right you cant just hydrate yourself by drinking a bottle of water before a run , keep it steady all the time and dont go wild .

Take a fitness test once a month at your doctors ( they will do it properly ) ,check you pulse once a day at miday 2 hours after breakfast .

If your taining properly you pulse shoud come down by an average of 1 beat per minute per week .

It will be higher in the morning than it is at night so lunch or teatime is best depending on how long you been up .

At the moment mine is 53 when I wake but as low as 46 resting at night .,it will speed up after eating also .
the benfits of being fit are much higher than weight training without cardio .

[RP33]

I posted this in the Ask the Trainer Section, but I wanted to post it here as well because I found it somewhat concerning and would like to solicit answers from as broad a spectrum as possible. If that's a problem, a MOD can feel free to delete this thread:

OK, so I'm about 20-30 pounds overweight at the moment and I've decided to get back into decent shape. I've been going on long-ish bike rides, going to boxing classes etc., and I recently got a membership to a local gym. I'm just focusing on cardio at the moment, and I had my first real workout there yesterday. It was pretty mellow, I basically just did about 20 minutes on the stairmaster-thingy (I believe that is the technical term) at a fairly low rate (I think it said I did about 70 stories) and then I did about 10 minutes on the eliptical machine. So far, so good.

So today, I went back to the gym, did another 20 minutes on the stairmaster-thingy, this time at a slightly higher rate (I think I did around 80 stories this time), then I went to the treadmill and did about 15 - 20 minutes there (I ran about a mile - I know, I'm slow) with no break inbetween either workouts. Through out the run on the treadmill, I kept track of my heartrate - it was hovering between 145 and 170 (it was usually between about 150-165), which I think is probably too high for a fat fuck like myself. Anyways, the problem is that when I stepped off the treadmill, I got incredibly dizzy. It was like the world was still on the treadmill while I was standing still. This began to subside after about 20-30 seconds or so, though I felt a little dizzy for a little while afterwards.

So, my question is, did I push myself too hard? Getting dizzy like that kind of freaked me out...

this used to happen to me, the dizzy feeling.. not sure if anyone mentioned this previously, but what helped me:

the cool down..

it's underrated..

After running at a high intensity, i don't just stop and jump to the side and let the treadmill keep on going, i SLOWLY decrease the speed.. it takes a bit of extra pushing to get through it, but i never feel dizzy when i slowly let my heart rate drop..

[Scrap]

Nothing to worry about Mate, There was a guy I knew with the same problem. He lived for a month after telling me of His problem