As someone a fellow fitness freak, I can attest that there’s nothing quite like the feeling of finishing a tough leg day workout.
The satisfaction of feeling the burn in your legs and not being able to walk down stairs is second to none.
But for some people, that post-workout high can be dampened by an unwelcome feeling of nausea and even vomiting.
If you’ve experienced this after leg day, you may be wondering what’s causing it and how you can prevent it.
Well, in this article, we’ll explore the possible reasons why leg day can make you feel sick and provide tips to help you avoid it in the future.
Why Does Leg Day Make You Feel Sick?
After hours of research (and from my own personal experience), I’ve found these are the main reasons why you experience leg day nausea.
Intense physical exertion
Leg workouts often involve compound exercises such as squats, lunges, or deadlifts that engage multiple large muscle groups. These exercises can be physically demanding and can place a significant load on your body.
Intense exertion can lead to nausea or feeling sick, especially if you push yourself too hard or aren’t accustomed to intense leg workouts.
Blood flow redistribution
During intense leg exercises, blood flow is redirected to the working muscles, and this can result in reduced blood flow to the gastrointestinal tract.
The reduced blood flow to the stomach and intestines can cause feelings of queasiness or discomfort.
Dehydration or inadequate fueling
Intense workouts, including leg day sessions, can lead to increased sweating and fluid loss. Dehydration can contribute to feelings of nausea or weakness.
Similarly, if you haven’t consumed enough food or properly fueled your body before your workout, it can result in low blood sugar levels, which can make you feel like throwing up.
Breathing and core stability
Proper breathing and core stability are crucial during leg exercises.
Improper breathing patterns, such as holding your breath or shallow breathing, can increase intra-abdominal pressure, leading to feelings of nausea or discomfort.
Also, if your core muscles aren’t adequately engaged or if you have weak core stability, it can contribute to feeling nauseous during leg workouts.
Maintaining proper form and technique during leg exercises is important to avoid unnecessary strain on your body.
Poor form, incorrect posture, or excessive forward leaning can place undue stress on your lower back or other areas, potentially leading to discomfort or nausea.
How To Stop Feeling Sick On Leg Day
To mitigate feeling sick during leg day workouts, you can try the following strategies:
Gradually increase intensity
Build up your leg strength and endurance progressively over time. Start with lighter weights and gradually increase the load and intensity of your workouts as your body adapts.
Drink plenty of water before, during, and after your workouts to maintain proper hydration levels. This can help prevent feelings of sickness due to dehydration.
Ensure you’re adequately fueled before your workouts by consuming a balanced meal or snack that includes carbohydrates, protein, and healthy fats. This can help stabilize your blood sugar levels and provide energy for your workout.
Focus on breathing
Practice deep and controlled breathing throughout your leg workouts. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase of each exercise.
This can help maintain proper oxygenation and reduce intra-abdominal pressure.
Pay attention to form and technique
Focus on maintaining proper form and posture during leg exercises. Engage your core muscles and avoid excessive forward leaning.
If needed, consult with a qualified fitness professional to ensure your form is correct.
Allow for proper recovery
Give your body enough time to recover between intense leg workouts. Overtraining or insufficient rest can contribute to feelings of sickness or fatigue.
Why Do Squats Make You Feel Nauseous?
Squats, especially when performed with heavier weights, require the engagement of various muscle groups, including the core muscles.
To stabilize the spine and maintain proper form, individuals often engage their core and create intra-abdominal pressure.
This pressure can affect the gastrointestinal tract and potentially lead to feelings of nausea or discomfort.
When To Seek Medical Attention For Post-Leg Day Symptoms
If you experience any symptoms that persist or worsen over time, it’s important to consult with your healthcare provider.
In some cases, feeling sick after a workout can be a sign of a more serious condition.
Here are some warning signs to watch out for:
- Severe or persistent nausea or vomiting
- Dizziness or lightheadedness
- Chest pain or discomfort
- Shortness of breath
- Fainting or loss of consciousness
- Abnormal heart rate or rhythm
- Extreme muscle pain or weakness
If you experience any of these symptoms, seek medical attention immediately.
Your healthcare provider can help determine the underlying cause and provide appropriate treatment.
It’s always better to err on the side of caution when it comes to your health!
- Leg day can make you feel sick for many different reasons. Identifying which of these reasons is key to preventing leg day nausea.
- You should save the bulk of calories for after your leg workout for an effective puke-free leg session.
- Hydrating before your leg workout will also help stop you from feeling sick.
- Some leg exercises, like squats and leg press, are worse for making you feel nauseous.
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.