FitSugar

DrSugar Answers: Postworkout Weakness?

DrSugar — Wed, 03 Dec 2008 05:30:00 PST

DrSugar is in the house and answering your questions.

Dear DrSugar,
Sometimes after a rigorous cardio workout (one hour, doing intervals for the first half hour and steady pace for the second half), I come home and start feeling queasy and weak, then need to lie down. Sometimes I feel this way for an hour or more postworkout, well after I've showered and eaten. There have been a few times when I've lost my stomach as well. But it usually goes away after an hour or so of resting/lying down. What's going on? I try to be well hydrated and have a little snack a bit before working out, but sometimes, it doesn't seem to help.
- Workout Weary Wendy

If you're curious to see how DrSugar answers this question, just

read more. Feeling queasy or weak following or during rigorous exercise could be due to a variety of factors; however, lactic acidosis is the most likely cause of your symptoms. Lactic acid is produced by muscles during anaerobic metabolism. Lactic acidosis most commonly occurs after long, rigorous exercise like you’ve described. Common symptoms of lactic acidosis include nausea, weakness, fast heart rate, hyperventilation, and sometimes even anxiety. Lactic acidosis can be more of a problem when coupled with dehydration, prolonged exercise, starvation, alcohol use, and strenuous exercise when not in excellent physical condition. Preventing lactic acidosis can be difficult if your goal is prolonged anaerobic exercise such as sprints or intervals. The first step is to maintain adequate hydration before, during, and after your workouts. Another way to avoid this problem is to separate your aerobic and anaerobic workouts on alternate days by jogging Mondays, Wednesdays, and Fridays and doing sprints, intervals, and/or weights Tuesdays and Thursdays. The other possible cause of your symptoms is low blood sugar, which can also cause weakness or queasiness during or after exercise. To prevent low blood sugar you can avoid prolonged exercise on an empty stomach, before breakfast, or before dinner if you didn’t eat an adequate lunch. And, of course, always avoid starvation diets. They don’t work and they are dangerous. Sometimes these post-exercise symptoms can be related to an underlying metabolic problem such as diabetes or liver disease, therefore it is highly recommended that you see a physician if the problem persists. If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor. DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Get a Grip on Indulgences With Trainer Gunnar Peterson's Tips

Leta Shy — Thu, 26 Jan 2012 14:55:48 PST

Indulgences can get the best of us at any turn. Whether it's a co-worker's plate of cookies or a strong desire to skip a workout in favor of happy hour, it can be hard to stick with a routine when you notice temptations left and right. We recently spoke with celebrity trainer Gunnar Peterson, the man behind some of the curviest bodies in Hollywood, who offered these tips on how to get a grip when we're craving unhealthy food or have skipped a workout.

Have a healthy outlook: Most people have an indulgence or two that leaves them weak in the knees (even Gunnar's got one: "Peanut butter is death for me. I would shank my grandmother in the neck for a Reese's Peanut Butter Cup," he jokes). Instead of banning your favorite junk food from your diet completely, make healthy choices most of the time, but allow yourself some leeway in all aspects of your healthy lifestyle. "Just try and make the right choices most of the time," Gunnar says. "If you make them all the time then you're just flat out boring and then you become a weird fitness zealot, and at the end of the day nobody wants to be around you."

Get out of the kitchen: If the kitchen table is your go-to spot for paying bills or finishing up work in the evening, you may find that just being around all that food can lead to mindless snacking. As Gunnar jokes, "If all bachelor parties were held in movie theaters there would be a lot less bad stuff that happens at bachelor parties." Take temptation out of the equation by getting out of the kitchen after you're done eating for the night.

Read on for more of Gunnar's healthy living tips.

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

From the Community: the Best Exercise You Aren't Doing

Fit Community — Mon, 23 Jan 2012 01:10:46 PST

FitSugar community member (and fitness instructor) livinginthin has shared a how-to on an overlooked exercise that everyone should be doing.

Running, cycling, squatting, jumping, curling, crunches, and lunging - you do it all, right? Well, the one move you aren’t doing is probably the one that can keep you doing all those things (and more), pain and injury-free for a lifetime.

What is it? Dorsiflexion. In layperson’s terms, dorsiflexion is the action of the foot that occurs when you pull your toes back toward your shin, engaging the foot and ankle muscles (the tibialis anterior, extensor hallucis longus, and extensor digitorum longus).

Weak muscles in this part of the leg can cause everything from muscular imbalances to an impaired gait and even tripping and falling (as we age, we lose even more strength in this area, which makes it harder to step properly), says Dr. Yoav Suprun, PT, Dip. MDT, a certified personal trainer, physical therapist, and owner of SOBE Spine in Miami Beach, FL.

Learn what exercises you should be doing to combat these muscle strains, after the break!

What Do You Love Most About Your Gym?

Leta Shy — Thu, 19 Jan 2012 12:29:13 PST

I love going to the gym. Planning a gym schedule each week not only makes me more apt to stick to my workout routine, but it also encourages me to focus on muscle-building exercises - which is my weakness, since I love to run outside but never want to strength-train at home.

Before I signed up for my latest gym, however, I found every excuse to skip the trek to my former club. It was more than a mile away and not convenient to any public transit, so the walk-workout-walk necessity made for a big time commitment.

Now that my new gym is mere blocks from my office, it's easy to squeeze in a short lunchtime workout or stop by after work. While I like the better layout and amenities (especially the classes!) of my new gym over my former one, its convenient location is the most important aspect of staying committed to my workouts. What's yours?

Nutrition Myths That Can Cause Weight Gain

Shape — Thu, 08 Dec 2011 04:04:23 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Myth: Going Vegan Will Make You Lose Weight
"While various research shows that vegetarians and vegans, on average, consume fewer calories and less fat than omnivores (a 2009 Oxford study found that vegetarians weigh 3 to 20 percent less than their meat-eating counterparts, and a National Cancer Institute study found that subjects who consumed four ounces or more of red meat weekly were 30 percent more likely to die of any cause than those who ate less), these numbers may be misleading," says Rania Batayneh, MPH, a certified nutritionist and owner of Essential Nutrition for You.

Going vegan solely for weight loss can backfire, big time. If you aren’t vigilant with a vegan diet, it’s easy to lack in vital nutrients, vitamins, and proteins, which give you energy and help keep your metabolism stoked. Many first-time vegans may also find themselves reaching for more processed foods like vegan cookies, chips, or even ‘ice cream’ more often with such a restricted diet, and many end up packing on the pounds instead.

If you do decide to adopt a vegan diet, be sure to keep the ‘treats’ to a minimum and plan balanced meals (we love ‘Domestic Vegan’ Diva Jessica Olson’s tips for "going veg"). "Aim to get about 10 to 20 percent of your calories from protein (or about 1 gram per kilogram of body weight), replacing animal protein with healthy plant proteins, like those found in beans, legumes, nuts, seeds, and soy products," Batayneh says. "And, whether you are vegan or not, eating more green, leafy vegetables is great for your health and your waistline."

See which other diet habits may also being causing weight gain after the break!

5 Tips For Strength-Training Newbies

Jenny Sugar — Thu, 17 Nov 2011 02:20:15 PST

Aside from toned and sculpted muscles, strength training can also make you a better runner, cyclist, or swimmer. Increasing your muscle mass also increases your metabolism since muscles burn calories at a higher rate than fat. These are all great reasons to include strength training in your routine. If you're new to the scene, here are some helpful tips for beginners.

Start off nice and easy: You may have a goal of doing 50 push-ups or five pull-ups, but building your strength takes time. At first, start with lighter weights and less reps, and gradually increase as your body is ready.
Learn proper form:When starting out, it's important to learn proper form, which ensures that the exercises you're doing are effective while also preventing injuries. To do this, it's best to set up a few sessions with a personal trainer; aside from proper form, they'll also personalize your routine and show you moves to specifically target your weak areas.
There's more to strength training than dumbbells: Hand weights are inexpensive and easy to use and can strengthen every part of your body, but you'll get more out of your session (and prevent boredom) by mixing up your fitness equipment. Take advantage of your gym and use the machines, resistance bands, exercise balls, medicine balls, kettlebells, battle ropes, and TRX training system - whatever they have. Also peruse the class schedule and try out classes with name like Body Pump, Body Blitz, Cardio Sculpt and anything else specifically designed to tone and define muscles.

Continue reading for more essential tips and for links to five strength training workouts.

10 Reasons Why You Should Try P90X

Shape — Thu, 06 Oct 2011 14:17:26 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

Chances are you've already seen Tony Horton. Built like Brad Pitt but with a sense of humor like Will Ferrell waving a cowbell, he's hard to miss whether he's on late-night TV (pick a channel, any channel) pimping his 10-Minute Trainer workouts or on QVC selling out his wildly popular P90X workout program. When he enthuses, "Just give me 90 days and I'll get you huge results," it sounds a little too good to be true, but having done two cycles myself, I can tell you this is one workout that lives up to the hype. And since Tony, as he asked me to call him in our interview, is coming out with P90X 2 in December 2011, now is the perfect time to try P90X!

Here's why:

1. No more plateaus. The core idea behind the P90X workout is what Tony calls "muscle confusion." By doing a different type of workout every day you'll keep your muscles guessing, which means you'll keep them working hard.

2. Entertainment. Tony and his crew crack jokes and do all kinds of hilarious moves (my favorite is The Rockstar) to keep your mind off the pain. And the dude is funny.

3. Well-rounded workouts. Drawing from weight lifting, interval training, yoga, plyometrics, and martial arts, among other things, you'll work your body from every angle thereby increasing your power, strength, balance, and athletic ability.

See more reasons to try P90X after the break!

A Rehab Workout to Strengthen Bad Ankles

Michele Foley — Mon, 12 Sep 2011 02:05:08 PDT

When I first started seeing my trainer, he immediately knew I had sprained my ankle a month or two before meeting with him: my balance was off and the left side of my body had become stronger. As my trainer put it, my left side was overcompensating for the sprain in my right ankle. Instead of spending so much time off of my ankle, he wanted me to start exercising on it as a way to make it strong again.

Besides a ton of balancing exercises, my trainer also put me on the following five-week treadmill plan. An interval workout, the plan combines short bursts of walking with running at a reasonable pace. The intervals ensure that the injured ankle is eased back into all the pressures that come from exercising. The cooldown is also helpful - walking backwards helps with balance and engages underused muscles in the feet and legs. Once I got through his five-week plan, I was able to run continuously at a comfortable pace; and with the help of balancing exercises, I am happy to report that my sprained ankle is no longer weak. This is also an excellent workout if you're new to running and want to build up endurance and speed.

See the five-week rehab treadmill workout after the break!

Common Gym Mistakes and the Equinox Fix

Susi May — Fri, 03 Jun 2011 04:08:00 PDT

We all have our moments of weakness at the gym. And by weakness, I don't mean that you suddenly lose the ability to lift 12-pound dumbbells over your head; I mean mental weakness, loss of motivation, and neglect of proper technique. Let's face it, we tend to go easier on ourselves than a personal trainer would. Since we all cannot afford to shell out the big bucks to have a personal trainer push us, I spoke with Lauren Fairbanks, an Equinox trainer, about common workout mistakes. She's spent some time making people sweat and has been able to catalog four common problems she sees regularly at the gym. Fear not, she's going to help us fix these issues, too.

It's not always about speed: Lauren sees a lot of people "going through repetitions way too quickly." Blazing through your reps means you're not working through the full range of motion of your muscles and joints. You're often sacrificing form for speed. The simple fix is slow it down, focus on the quality of your movement, and check your form in the mirror. If you're not sure you're doing an exercise correctly, check with the front desk to find the trainer on the floor. There should be a trainer hanging out on the gym floor, helping gym patrons with questions on form and how to work certain machines.
One set is never enough: Lauren also comes across gym goers short-changing themselves and only doing one set of an exercise. Research has shown that doing two to three sets of an exercise will make you over 40 percent stronger than just doing one. Lauren suggests you "shoot for at least two to four sets of any exercise." The fix just might be to push yourself a little bit harder. You're tougher than you think!

See if you're guilty of the last two mistakes.