Advice please: Crazy headaches since starting hiit

[Coriandersucks]

Other than walking or yoga I’ve done zero exercise for about 5 years so I’ve started doing circuit training twice a week and running 2-3 times a week.

I’m ridiculously unfit and after each session my face is bright purple and my head feels like it’s about to explode.

The headache lasts for a good few hours afterwards and sometimes I actually feel quite unwell.

I eat a banana before each session, drink about half a litre during circuit then 2-3 litres afterwards and a high protein meal.

What am I doing wrong please?! I’m desperate to get fit again but this is seriously putting me off and the heat doesn’t help. I don’t think I’m over doing it as I really pace myself and could push harder but I try not to.

Any advice appreciated!

I used to get headaches after running, for quite a while after I started. They just eventually vanished over time. I'm no expert though. Might be worth seeing your GP for a blood pressure check and a consultation

Are you drinking enough water?
I suffer if I workout hard but am dehydrated.
Also you could try adding a scoop of electrolytes to your water, you can buy them on line from Myprotein, really good supplier, we use them to buy electrolytes, protein powder etc.
You can try a cheaper option from Amazon

Definately get your blood pressure checked

I would say listen to your body and start easy. Even 5-7 minutes training at a time is enough. Just do smaller sessions. Do it twice a day, rather than one long session

I am quite fit, I’ve been doing HIIT for years. I have been going through a stressful period and stopped it. I do yoga instead and walking. And light weights once or twice a week (no more than 10 minutes) because I enjoy it. My body is telling me to not create additional stress by doing strenuous exercise

3.5l sounds like a lot of water in a short space of time. As someone else suggested, I'd recommend adding electrolytes. Nuun had some nice flavours.

I’m ridiculously unfit and after each session my face is bright purple and my head feels like it’s about to explode.

Too much, too soon. Make some adaptations - do a low impact version of exercises, or take more rest gaps. Even though you think you're taking it easy, go slower.

A pint of vertical: half before, half after. It’ll put an end to the headaches. As your fitness improves, you’ll stop needing it.

*pint of berocca. Bloody auto correct!

I'd suggest booking in a season or two with a personal trainer to check your posture and general alignment for the moves you're doing.

I ran this morning and my eyes feel like they’re on stalks and each time I bend down my head starts pounding. My body must really be in shock how did I let myself get so out of shape!

Ok thanks well I’ve ordered some electrolytes as a start. I’ll change the running back to walking for now and see if that helps too.

My blood pressure was checked 3 months ago and it was low but ‘in a good way’ my gp said

The circuit training is an hour long each session but I do really enjoy it and it’s the only class round here I’ve found that fits around childcare and doesn’t require me to join a gym so i really don’t want to give it up. I’ll try easing off even more at the next session but don’t want it be going if it’s not going to do me any good.

I was having this problem when I started HIIT a few months ago, but it's diminished as I've got fitter.

Have you got the room to exercise at home? If so, maybe try using an app instead of going to a class, as that way you can tailor the workout to your level.

I use Down Dog - it's ridiculously cheap and has a yoga, meditation and HIIT app. You can tailor the workouts to the nth degree.

An hour of circuits is long isn’t it? My classes are 30 -45 minutes. It does sound like you’ve gone out quite hard. I injured myself going from walking to running ( even with the couch to 5k app) but I can do some interval runs now. I do “pyramid” intervals and have inserted various sprints into my walks. I have an Interval run app and can build them as I want. I would get your blood pressure checked though as my DHs migraines are linked to his high blood pressure.

I added an electrolyte tab to my drink (High5 Zero tabs) and cured the awful headache I was getting post exercise. But definitely check no underlying blood pressure issue first.

I think this is your answer on the why:
after each session my face is bright purple , and could explain the exercise-induced headache. Too much blood flow to the head.

The beauty of a HITT circuit is that you can regulate the pace and intensity, so since you are very unfit, don't nuclear. Build it up. Slow the pace, lower the weights you, or do half a class and add 5 min each sessions. Tell the instructor beforehand .

I agree with previous posters - too much too soon.

When I started on my fitness journey if I did anything intense I suffered an awful headache which came on about an hour or 2 after and was really painful and would last for a few hours. During the class (usually a hiit class or a body combat class) I would feel like I was pushing hard but able to keep the intensity going. I was also doing other classes like body pump and a general aerobics class which I didn't have a headache after. Like you I presumed hydration or needing to eat before/after but neither made any difference. I was using a fitbit and by looking at the stats and comparing for each class I could see that my heart rate was going very high for sustained periods in the hiit and combat classes, so realised that my fitness levels weren't up to it. I cut back on those classes and built my fitness up more gradually (eg, cross trainer, uphill treadmill walking) and then added the classes back in but taking it at a gentler place at first.

electrolytes or try eating something salty.

Maybe also aim for hydration in advance of the exercise? My PT always says if you're needing to drink a lot during the exercise, it's too late, it's really best to be well-hydrated well in advance (but yes to drinking after and small amounts throughout the class as well).

You don't say if you've changed what you're eating too.
If you've lowered your carbohydrate intake your body will not anchor water in the way it used too so you need those electrolytes.
I'd suggest some salt in water before your exercise and again afterwards. Too much straight water only flushes your salts out faster leading to headaches. You really don't need 3.5 -4 l of water.
Start taking magnesium and if you cramp take a small amount of potassium citrate too.