Nausea and / or headache when you exercise? When to stop and when to follow

Have you ever felt a headache when you exercise? What about nausea? And, what about the times you feel short of breath? ... Are these excuses to get off the mat or problems that merit immediate attention?
Among continue or stopExercise triggers physiological responses such as pain, swelling, changes in appetite and hormonal, among others, often make us panic, but they really are a normal response to a stress load "good" to the the body is not used.

Among the most common causes of alarm, we have:
a) "My head hurts when I exercise"
According to exercise physiologist and expert in cardiovascular rehabilitation, Loni Novak, the headache it gives us when we exercise is likely to occur when the person has not eaten for many hours before and exercising.
"When we exercise at moderate to high intensity, lower blood sugar levels quickly, which can cause hypoglycemia and cause headaches. Be sure to eat a snack that includes some low-fat protein before training, such as yogurt or a slice of bread with a touch of peanut butter, among others, "added Novak.
However, you also have to rule out that the headache is associated with a high voltage box, as it can cause headaches when you have no control.
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b) "I need air ..."
First of all, if you smoke you have to refrain from exercising for at least two hours after the last cigarette, otherwise, you are breathing more difficult during the activity (of course, ideally you to stop smoking completely).
Also, another cause of this difficulty is what is known as asthma or exercise-induced bronchospasm. A pulmonologist can confirm this picture and it will most likely prescribe a bronchodilator will allow you exercising normally. The most important thing is to know that this is not a barrier to staying active. On the contrary, the exercise will help you overcome and manage this condition. In general, make sure you exercise in environments preferably a bit warm and wet and not cold and dry, which tend to exacerbate symptoms.
Are you increasing the intensity too fast? Sometimes the shortness of breath due simply to want to change from walking to running in a day and therefore your cardio-pulmonary system is not used. Make small, incremental changes, and once you feel comfortable is when you introduce a new variation.
c) "I feel nauseous ..."
Nausea usually respond to a picture of body dehydration or overheating.
Novak suggests that when exercising in hot weather, we must remember to do it with light clothing and permeable. "Do not use any plastic or plastic strip those who are supposed to cut fat focused. This is not only false but also harmful to your health because it can raise body temperature significantly and keep the body cool through of its natural mechanisms. "
And when it comes to dehydration, drink water before, during and after a workout - do it slowly and not large amounts at one time. If your activity is over 60 minutes, then takes a drink that will help replenish electrolytes. Not only think about sports drinks, to the coconut water is rich in potassium and sodium, but be careful not to just be a sugary drink. Check the nutritional content to make sure their components.
Also, did you eat something high in fat before exercise? While a small meal before exercise can help you work harder, you also have to watch what you eat and the amount thereof.
Fat and high fiber foods take much longer to digest and remember that when you exercise, blood should decrease toward less active organs such as the digestive, for example, and meet the demand of the muscles and the heart to sustain the activity make. This can prevent proper digestion. So before training consumes a carbohydrate with some protein slightly lower in fat and not exceeding more than 150 calories if you're exercising for an hour.
d) "I feel like tightness or muscle spasm ..."
This usually responds to stretch you without heating. There is still a belief that static stretching is a way to heat and it is not, on the contrary, it could put you at risk of muscle strain.
The muscles should not be stretched when cold, so it is recommended that you pre-activity such as walking, cycling or any exercise that lets you work the muscles slightly for five to ten minutes or if you're doing weights, do a series weight alone without heating. Once you feel your body temperature has gone up, then, begins with training. Leave a good session of static stretching at the end of your routine. It is then that will get the most out of this type of exercise, which will make it easier to maintain range of motion and a quicker recovery.
Another reason for a muscle spasm may be related to a deficiency of minerals such as potassium or calcium. Are you consuming dairy sources? What about tomatoes, bananas, avocados, among others, for potassium?
e) "I feel palpitations ..."
Novak suggests that this symptom as you respond immediately.
One of the most common causes of palpitations or rhythm changes in heart rate in women, especially, respond to what is known as mitral valve prolapse - a condition in which the valve of the left ventricle left atrium collapses in -. You can also have other symptoms such as fatigue, lightheadedness and difficulty breathing, however, in most cases, no risk to exercise when it is under control.
If after consulting with your doctor, and you're in perfect health, but still feel those 'palpitations', becomes a clock that allows you to measure your heart rate to know the intensity of your training - more than 80% of your maximum heart rate, and is considered a moderate to high effort.
Also, stop exercising immediately if you feel that these palpitations are accompanied by other sudden symptoms such as pain in the arm or chest, headache, nausea, among others, and calls for medical assistance.