Weight Loss Journal

If you are finding that you develop consistent headaches or migraines, the answer may be in your workout, or more importantly, how you are working out. It is actually quite common to get a headache a few hours after exercising. This is due to the fact that sudden stress on your body, in the form of a too-extensive workout, releases nitric acid into your blood stream.

This causes your blood vessels to dilate and can lead to a very painful migraine, or at the very least, a bad headache that will hang around for a few hours. The good news is, there are many ways that you can ensure that you remain headache free after your workout.

The key is avoiding sudden, heavy exercise. This is the main culprit when it comes to post workout headaches, but it isn’t the only one. Whether you are first starting out on a workout plan or you are already exercising, it can be very tempting to overdo. Always remember the 10% rule when it comes to exercising. Never add more than 10% of your usual reps or activity.

You need to work into a new routine slowly, giving your body time to adjust. Even if you are already used to a heavy workout, you can’t go from stop to full out quickly, without experiencing some problems along the way. In addition to dealing with headaches, this is also very bad for your joints and muscles and can lead to injury.

In addition to pacing your workouts, you can also break up your routines if you find that you are still getting headaches afterwards. For example, if you are planning on exercising for thirty minutes in one day, you can change that to three sessions, each lasting ten minutes. Studies have shown that breaking up your workouts doesn’t render them less effective. In fact, you’ll be getting pretty much the same benefit that you would from doing all of your exercises at once.

Working on cardio exercises can also be beneficial over the long term. You’ll be helping your heart and your blood vessels will be in better shape. If you suffer from chronic headaches that are not workout related, getting into a cardio routine may be just what you need, provided you take it slow.

Proper stretching can also cut down on after workout headaches. Focus on relieving stress and tension in your neck muscles and slowly stretch them after your workout. We recommend working with a personal trainer at least once to learn which neck stretches are right for you.

Last but not least, if you already have a headache, you may want to reschedule your workout. While light exercise may help relieve a slight headache, it will only make a bad headache worse. If you find that you have constant headaches, regardless of your exercise routine, you may want to seek the help of a physician to determine the cause and get treatment.

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While most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.

1. Rushing through routines.

   No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.

2. Doing your exercises wrong.

   From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.

3. Pushing way too hard.

   If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…

4. Too much repetition.

   If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.

5. Improper stretching.

   You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.

While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.

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