Will it go away on its own? What you can’t ignore during training

How often do people listen to themselves, especially when they are passionate about something? We are organized in such a way that the activity we are passionate about dampens negative feelings and sensations, giving us the opportunity to give ourselves fully to the activity. This also applies to the training process: at increased loads, the body is additionally stimulated by adrenaline and endorphin. With this state, it is easy to miss important body signals, which can lead to poor health and decreased motivation, as well as to illness or injury.

Ruslan Panov, an expert methodologist and coordinator of X-Fit group programs in Russia, an expert of the International Festival of Health and Sports SN PRO EXPO FORUM, tells us what to pay special attention to when exercising.

Ruslan Panov

Expert-methodologist and coordinator of X-Fit group programs in Russia

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Fever

A rise in body temperature in response to exertion is a normal reaction, and the body starts sweating to reduce it. If the hot sensation does not go away during the process, you should pay attention to it. Perhaps this indicates a complex overwork of the muscles, which can lead to inflammation. Muscle inflammation itself is a normal phenomenon, after which you need to recover properly. Massage and stretching will help with this.

If you continue training, despite the discomfort, you can get “poisoning” due to the increased oxidative process: the muscles will hurt due to the formation of lactic acid.

Pain

Pain is probably the most obvious signal. It should never be missed. If the pain is constant, dull and is felt with increasing intensity, it means that it is muscular. That is, it is a reaction to the load. It shows that the muscles are working. The day after training, it can be moderate or severe. Most often unpleasant sensations – throughout the entire muscle or their group.

Sharp pain is divided into several types. The most common is a sharp short-term shot along a limb or part of the spine. He is the most dangerous. As a rule, in such a situation, bones shift and hit a nerve, which can lead to its inflammation. This requires medication, and you will have to give up training for a while. If you feel such pain, it is necessary to stop training and contact a chiropractor or osteopath.

A sharp thin pain, similar to a prick in the muscle area, indicates that a bundle of muscle fibers has been torn and the pain will become stronger. In this case, a light relaxing massage, temporary refusal to train with this area and switching to other muscle groups will help. It is better to stop exercising altogether and pause for a couple of days.

Joint pain

If the pain does not stop during two or three training sessions, it may indicate problems with the joints. In this case, do not delay going to the doctor: it is better to be examined as soon as possible and receive appropriate treatment and recommendations for training.

Shortness of breath

If you are short of breath even though the exercise room is large enough and regularly ventilated, you probably have a mild or chronic disease of the cardiorespiratory system. In such a case, you should reduce the intensity of training, or even stop it altogether until you recover.

If the chronic disease is sluggish, you should take this nuance into account when choosing the loads and format of training. Intensive ones will definitely have to be avoided.

Tinnitus

Blurred consciousness, darkening of the eyes, tinnitus – in training, such symptoms can speak of high blood pressure. Then the brain does not get enough oxygen.

It is recommended to stop for 5-10 minutes. If the condition does not improve – stop training and eat a piece of sugar or ascorbic acid. If everything has passed – slightly reduce the intensity of the following exercises.

Numbness of the lips

This sensation is due to vasoconstriction from excessive exercise. You need to gradually reduce the intensity to zero for 5-7 minutes, and then stop training and take a break for a day.

Chest pain

Pain or heaviness in the middle of the chest can be a sign that the heart is working at its limit. Exercise in such a case should be stopped immediately. This can lead to coronary heart disease and even heart attack.

You should always listen to yourself and note all deviations from the norm. If such SOS-signals come periodically, it is worth getting an examination and making adjustments to the training plan. The main principle of all training is awareness and safety.

Do not self-diagnose or self-medicate. In case of discomfort and pain, consult a doctor to get qualified help.