Overheating is something that can occur during exercise in adverse weather conditions, when you are lacking proper hydration or when your body is pushed beyond your customary intensity level. If ignored, it can quickly lead to nausea, and even vomiting. Most well-trained certified fitness professionals look for signs of exhaustion or discomfort when a client goes beyond their comfort zone and adjust the intensity accordingly. Unfortunately, not everyone in the fitness industry is equally sensitive in recognizing those signs and clients are sometimes reluctant to let these trainers know what they are feeling-often for fear of appearing weak or out of shape. Having once weighed over 300 pounds myself, I can appreciate how difficult it is to simply muster the courage to step into a gym, let alone share physical symptoms with anyone.
The good news is that there are a number of things that you can do outside of a fitness center that will allow you to work at own pace. One of the most basic forms of cardiovascular exercise is walking. It doesn’t require any equipment, special skills or a gym membership.
Walking will help you lose weight and increase your stamina, while decreasing your risk of chronic health conditions such as heart disease, type II diabetes and high blood pressure (DHHS, 2008). If your doctor has cleared you to begin an exercise program, it’s best to begin slowly. Commit to walking a few times a week and eventually build up to most days of the week.
As you fine tune your walking routine, you can begin thinking about another form of exercise that helps boost your metabolism while increasing your bone density and lean tissue- that being strength/resistance training. The ACEFit website has a terrific exercise library to help get you started. The exercises are listed by target areas, available equipment, and individual exercise level so you can choose which area you would like to focus on and work at a pace that feels comfortable to you. You will also find full body exercises that target upper and lower body at the same time.
Exercise-induced nausea does occur from time to time in certain conditions or without proper hydration, but it’s important to note that it doesn’t equate to an effective workout. It simply makes you less likely to want to get out there and do it again. To see results over time, the key is to find what you enjoy and are comfortable doing on a consistent basis.
American Council on Exercise, ACE FitFacts: Healthy Hydration,
American Council on Exercise, FitFacts: Strength Training 101, http://www.acefitness.org/acefit/fitness-fact-article/2661/strength-training-10