New exerciser having trouble

[hattie43]

I have been sedentary other than dog walks for many years and have just joined a gym which looks at all your health eg nutrition, exercise

I am doing 3 hourly sessions a week of varying gym exercises . I am really enjoying them but the first day I went I came over dizzy which subsided when I went out to get air and today I got a really quick banging headache and had to stop . My head kept throbbing for a while but after water and a quick break it subsided . Does anyone have any idea why this is happening or does anyone else experience the same .

I’m no expert but I’d say that maybe you should have started with once a week and built up to multiple times a week. Also are you drinking enough water, getting enough sleep and fueling yourself sufficiently for the extra output?

Are you eating and drinking enough?

I went back to the gym after a long time of inactivity. I struggled initially. I remember having to eat half way through a workout I was shaking so much.
I find getting the cardio up can help, getting your general fitness up to start.
what kind of things are you doing? Do you do any classes?

Have you had your blood pressure checked?

Generally if your workout lasts more than 45 minutes you will deplete the stored carbohydrates that your muscles use for fuel so you should be refuelling during your workout with easily digestible carbs like a sports drink. Since you're new to vigorous exercise, you might need to start refuelling a little earlier than that to start with. Your brain can only use carbohydrate for fuel under most circumstances so that might be why you're getting dizzy.

Thanks everyone , I don’t drink a lot before I start a workout but drink frequently whilst doing the workout as we stop for regular drink breaks . The sessions are an hour long and are intensive . I was quite surprised at the intensity for beginners but the coaches are very supportive and you can do less strenuous exercises or a lower impact version. I think it’s the headache that bothered me most today . I hadn’t eaten since 7.30 and my class was 12pm so maybe I should eat something before the class .

You don’t say how old you are OP or whether you are currently a healthy weight. It might be worth booking a GP appointment for an MOT which you usually get offered when turning 40 for example. Often Pharmacy will do a blood pressure test for you too.

Have a banana and a drink a hour before starting.

It could be the time since you last ate. Head throbbing sounds like a very quick heart rate - I get it when I really push on cardio. Dizziness isn’t good unless you were doing a movement similar to standing up too quick then it could be excused. Do you have a smart watch? What’s your heart rate? Keep up the exercise and stop when you need to. You really should consult a doctor just to be safe.

The headache suggests you’re pushing too hard. Dial it back a bit and properly hydrate BEFORE your work out.

I train very hard 3-4 times a week (not a beginner though!) and I have at least a litre of water about an hour before my work out. Drinking in your work out is too late.

Also look at nutrition as fuel for your work out. Slow burning carbs are good - my breakfast is basically a lot of spinach, tomatoes and eggs. Protein and complex carbs.

Also think about how you regulate your breathing. Try to control it even when you’re gassed. Take in a big deep breath, hold it for a few seconds then breathe the e out through your mouth in a controlled way - as if you’re blowing through a straw. That will help regulate heart rate and stop you gasping.