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.

[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

[Scrap]

Treadmills cause this, the problem is feel the body isnt being used as nature intended, there lies the problem. Your Adductors are working as they should but your Abductors are not, the machine is doing it for you Hence the inbalance when you get of, Prerocreation is the cause. A good stretch can Help.

[Howlin Mad Missy]

CFH - if it's the treadmill, just don't jump straight off. If you've included a walking cool down when the machine has stopped give your legs a good ole shake and slowly step off the machine. Give em another shake before walking to your next exercise.

[CFH]

Thanks to everyone who responded. As for the cool-down suggestions, I did do a bit of a cool-down, but it was only for about 2 mins or so.