Pain, nausea and weakness the morning after training session

hazeljordan1974

I think I am fairly fit - I can run 8 miles at between 6 and 6.7 miles an hour, can walk 16 miles in one go. I started my new fitness regimen in April this year and try to keep pushing myself as much as I can.

I decided that although cardio is great and it helped me to lose my weight, I need weights to try and tone and define my body. As I seemed to be feeling around in the dark I decided on a personal training session with one of the trainers at the gym. He set up a circuit - 20 upright rows (15kg), 30 press ups, 40 sit ups, 50 sit downs on a box and then 10 bicep curls (10kg) - I did the circuit 3 times and then we did a stretch of the muscles I used. I felt pretty weak and was a bit wobbly from the gym to my car.

Next morning I woke up and could hardly stand, every time I stood I felt weak, sick and nauseous - it took me a long time to even get breakfast and I was very close to calling in sick - my thighs hurt whenever I moved - the pain and the weakness almost felt like I had flu. I worked through the pain to walk the 10 minutes to work. My legs felt a tiny bit better by the evening but still hurt whenever I tried to stand up or even sit down on the toilet. It was the same story the next day - the weakness, sickness and nausea, I didn't get up till late this time. Again all through the day my thighs ached, even walking was incredibly painful. Today is day three and luckily the weakness etc this morning was less and although my legs are painful it is lessening.

I cannot have 3 days off from my routine every time I do this circuit that has been put together, exercise is a big part of my life now and it is going to be essential in maintaining my weight. Any advice on recovery, alternate exercises or any general advice would be gratefully received - I do understand the "no pain no gain" and that new workouts are difficult - but this in my mind far exceeds what I would normally expect from a new workout.

Thank you!

ronit_rai

I guess its DOMS..but if ur feeling nausea I wud suggest u to seek medical help..nd if ur a beginner then don't push so hard start slowly..

lucan07

I would speak to the personal trainer involved if he/she set up the routines then he should be willing to advise or change it for you if it has that effect.

lilred806

I don't know what it is but I get this way when I do squats and lunges with weights. I can run or do the elliptical and not have problems but with weights it happens. I don't do nearly as much as you did and I get that way. It is what scares me from lifting heavy for now. Personally I figure with more strength it will ease up a bit. I will be interested to see what others say. Hope your next workout doesn't leave you feeling that way.

bonjalandoni

The soreness was from DOMS. A natural occurrence on new lifters. The nausea is from over training and depletion of your fuel reserves. A fruit or easy to digest carb food prior to exercise will help. I suggest you decrease the intensity of your circuit by decreasing some weights if you want the cardio effect or increasing your rest time between sets if you want the lifting effect. Your trainer will be able to adjust this for you. Good luck!

Nachise

Let your trainer know how this is affecting you. You may want to adjust the weight load and intensity until you can get back up to what he currently has for you. Make sure you are staying hydrated and stretching out all muscle groups afterwards. He is obviously working your upper body, but continuing it at those weights may result in injury.

hazeljordan1974

I would speak to the personal trainer involved if he/she set up the routines then he should be willing to advise or change it for you if it has that effect.

Iucan - I have sent him an e-mail explaining the situation - I hope he can give me some advice.

if ur a beginner then don't push so hard start slowly..

Ronit-Rai I guess because I have some fitness and under the guidance of a "professional" I felt pushing myself as I did was fine. We had discussed my fitness levels and I had been honest with him.