Struggling to work out - light headed and muscle pain after exercising - Social Anxiety Forum
 
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post #1 of 8 (permalink) Old 12-05-2016, 03:40 AM Thread Starter
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Struggling to work out - light headed and muscle pain after exercising


During strengthening exercise I get light headed, really sweaty with shaky and twitchy muscles after a very short time. I also get this post exercise muscle soreness (DOMS) that really puts me out of action for days afterwards.

This is doing very light exercise, for example I did like 60 body weight squats, 50 knee push ups and then 50 side arm raises with light weights and within hours my muscles were so stiff, sore and painful. The burning sensations tightness and tenderness can last for about a week and it is bad enough to effect my sleep and every day tasks.

To combat this I have tried the following with no success:
Vitamin D supplements
Magnesium oil
Stretching
Self Massage
Heat pads
Pain meds

I feel like I'm stuck in a cycle where I am unfit and weak but even the lightest of exercises is causing this reaction that puts me off trying again.

Do I just need to push through it or what?
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post #2 of 8 (permalink) Old 12-05-2016, 03:41 AM
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Rest. Rest a lot. I was the same place as you, but i have gotten better.
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post #3 of 8 (permalink) Old 12-05-2016, 07:15 AM Thread Starter
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Quote:
Originally Posted by impedido10 View Post
Rest. Rest a lot. I was the same place as you, but i have gotten better.
You mean rest between sessions or rest between exercises or what?

How often do you work out?
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post #4 of 8 (permalink) Old 12-05-2016, 07:36 AM
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It could be a variety of different things

- low blood sugar afterwards
- Lack of protein to repair muscle tears which leads to exaggorated DOMS
- Improper form putting excessive strain on the smaller muscles/tendons
- Nervous system shocks, yep.. it's like wtf is going on, you get used to it

But I would say it's down to a lack of protein and fats, most weightlifters recommend at least 0.5grams of protein/day per LB of bodyweight, others go up to 0.75g-1g/LB.

Say you weigh 150lbs, you'd need at least 75grams of protein to provide adequent recovery, to give you an idea - 1 large egg = 6 grams of protein.

So stack up on the eggs, milk, chicken, fish, beef, cheese, nuts etc

Maybe look into 'GOMAD' gallon of milk a day, maybe try 1L/day, 1L is like 35grams of proteins, 650 calories and a lot of healthy fats.

Also you're workout routine needs improving, you completely miss your back and biceps and side lifts can be deadly on the joints if done too much, try shoulder presses instead.
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post #5 of 8 (permalink) Old 12-05-2016, 10:07 AM
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Quote:
Originally Posted by UKguy View Post
You mean rest between sessions or rest between exercises or what?

How often do you work out?
Give yourself two weeks without exercise.

I haven't done exercise in six months, still recovering
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post #6 of 8 (permalink) Old 12-05-2016, 11:32 AM Thread Starter
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Originally Posted by IwannaMoveAway View Post

Also you're workout routine needs improving, you completely miss your back and biceps and side lifts can be deadly on the joints if done too much, try shoulder presses instead.
That is not my routine that is just an example of how little I can do before I feel totally f***** and unable to continue. It would be nice to be able to build up to a proper routine.

I eat plenty of protein and fats. I wonder if improper form could be an issue though as it is often the smaller muscles/tendons that seem to hurt most.
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post #7 of 8 (permalink) Old 12-05-2016, 12:10 PM
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When you get the doms, do you wait until it has gone before training again, or do you just persist with it? Whenever I start resistance training I get crazy bad doms, but just continue to train twice a week and within a month I no longer get it any more. This might not be the case with you of course, but it's the most obvious explanation.

I wonder if the dizziness could be something different though. On any meds atm? How is your blood pressure?
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post #8 of 8 (permalink) Old 12-05-2016, 12:47 PM
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Make sure you're breathing right while lifting. I get dizzy if I don't make sure to breath correctly, especially when doing squats or lunges.

Also, when I get DOMS, I just push through it. After lifting regularly for a couple weeks or more, it goes away. Taking lengthy breaks makes DOMS more likely for me.
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