Throwing up while exercising

Jeremy · Post by **Jeremy** » 11 Mar 2007 17:47

I've spoken to a few people about this before, but would like some advice on this issue again. I think Peng gave me some good heart rate formulas but I've forgotten them. Anyway I'm back into my running training again after about 3 weeks off with illness and first day back I threw up at the end of my training. I'd really like to avoid this happening again, but I still want to work as hard as possible (without throwing up).

Here's what my training today consisted of;

1000m jog warm up.

Stretching

6x 15m spring with high knee lifts (walk back to starting point as rest)

5x50m sprint (jog back to starting point as rest)

2 minute rest and stretching

20m,30m,40m,50m,40m,30m,20m sprint (jog back to starting point as rest)

The plan was to do 3 more of those last reps with 2 minute rests in between, but that was when I threw up and decided, since I'd been sick recently, it was a sign to stop for today.

Essentially I want to work on a combination of aerobic and anaerobic fitness.

Also health after throwing up? I would presume I should make sure I replace my fluids and electrolytes and brush my teeth

.

I would appreciate it if people who are not studying or have studied some kind of sports health/science class could provide sources for their information

Adam Schuler · Post by **Adam Schuler** » 11 Mar 2007 18:50

Hey, my sister is a certified health and fitness specialist. She has her NASM (National Academy of Sports Medicine) certification and this is what she suggests:

Do a dynamic warm-up BEFORE the jog warm-up which consists of:

High knee walks down and back
Butt kicks down and back
Walking lunges down and back
(repeat)

Do your 1000m jog warm-up

Rest for 30 seconds (minimum) in between ALL sets of exercises:

This helps to replenish your body's source of oxygen and will help to keep your body in a stable condition. She thinks you are just over training and working your body too much. Adding 30 seconds of rest should help a lot! Plus the dynamic warm-up before exercise will help get your body and its muscles ready for a work-out. She suggests you do static stretching after your warm-up which is "holding" certiain positions to lengthen the muscle. Doing static stretching is really not helpful BEFORE a work-out but is very helpful AFTER the work-out. Try to wait 30 minutes after a meal before exercising this extreem and always make sure you have had something to eat, not a whole meal but something your body can use for energy during the workout, and most important is STAY HYDRATED!!! I hope her advice is helpful!

This information is from her NASM book and references.

If you do a search for NASM on say...Google, you should be able to find similar information or suggestions.

Jeremy · Post by **Jeremy** » 13 Mar 2007 00:08

Hey Adam,

Thanks heaps for that, also thanks to your sister

I had another training session today after work, 57 minutes in total

.

I didn't completely follow the advice, but mainly did

I still did my warm up jog before doing the dynamic stuff. The main reason for this is simply because it's part of my routine that I've had for all sport since 1999, following the advice of a sports psychologist while I was training for a national competition. Essentially the 1km jog to begin with just helps me focus and get in the "zone." While I am sure that physically it might be better to do the jog after the dynamic warm up, it's too engrained and I don't feel like the difference is too significant - I timed myself today and ran the 1km in just over 5 minutes, which is about 2 minutes over my pb for that distance, so you can see that it's a very relaxed jog.

I did a more serious dynamic warm up today. I did do butt kicks last time as well, and forgot them but anyway my new dynamic warm up consisted of 50m high knees, 50m butt kicks, 50 m sideways cross over in each direction. Small break, then 5 reps of 6 meter sprint up and back.

Like last time, I also stretched after each exercise, rather than just once at the end. While I knew it was best not to stretch before warming up, I've been told by a few sports trainers that stretching in the rest between exercises is better than just stretching once at the end, although I'm sure there are different opinions on this.

Then getting onto the main exercises, I was very careful to follow the advice and have a good break between each set. I did 5 200m runs, starting at about 50% and working my way up by about 10% effort each time and then jogging about 100m after the run (at about 50%) and then having a brief rest before the next run - so didn't try to go at 100% at all.

I then did 10 50m sprints - doing the first 5 at about 75% and the next 5 at 100%. I jogged back to the starting point (ie. 50m) and then had a small rest before the next sprint. I timed myself for these and was running them at about 6.2 second; which I guess is good considering I haven't done any sprint training for a few years.

I finished off with a second light 1000m jog.

This session felt a lot better and I didn't feel like I was going to vomit once, so I think the credit goes to Adam and his sister

Cheers, I owe you both a beer

Adam Schuler · Post by **Adam Schuler** » 13 Mar 2007 18:44

I'm glad you found the information helpful.

Jimpenske · Post by **Jimpenske** » 16 Mar 2007 12:10

I always feel like throwing up after really long combos. Usually when I'm practicing back to back 2:00 routines. But sometimes after a long combo with a lot of hard tricks. Like yesterday I almost lost it after an 80+ run with a ton of fives. I never seem to actually puke though. I just get a drink of water and breathe deep for a minute then I'm fine. I wonder if this happens to other shredders when they're really pushing the limit.

slapdash21 · Post by **slapdash21** » 16 Mar 2007 12:22

its incredible how endurance generally keeps up with string length. like hitting mirage>clip>osis>far legover would leave me breathing heavy, but as you get better at those moves and doing them with as little effort as possible and your endurance gets better you do longer and longer strings with harder moves...or something. you know what i mean.

hacksterbator · Post by **hacksterbator** » 08 Apr 2007 22:25

jeremy, you hit your lactic acid threshold (the levels of lactic acid were too high for your body to adequately cope with). you need to take longer breaks between your sprint intervals to allow your heart rate to decline and to rid your body of the build up.

hacksterbator · Post by **hacksterbator** » 08 Apr 2007 22:30

sorry for the double, it won't let me edit...

just read what adam wrote, good advice.

a side note on what i wrote: your lactic acid threshold can be raised with interval training, just so long as you do it properly!