Lay Down Before High Intensity Workouts

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Most Americans are not familiar with regular high intensity training demands.  Unfortunately, many currently vogue "cross-training fitness" programs promote high intensity protocols without any incremental directions and alternatives, and without sufficient warm-up periods.  An alarming increase in the number of fainting during these "pukey" work-outs demands attention.  It may be a surprise to learn that many of these fainting cases were brought on by standing on one's feet for an 8 hour work day.
 
Fainting occurs due to a sudden drop in blood flow to the brain, resulting in brief loss of consciousness. Fainting can be accompanied by dizziness or nausea - "the pukey".

Common fainting triggers, courtesy of the U.S. National Library of Medicine:

  • Straining during high intensity exercise, including breath holding.
  • Excessive coughing.
  • Standing for too long in the same position.
  • Severe pain, stress, fear or emotional distress.
  • Excessive bleeding or dehydration.
  • Medications used to treat conditions like high blood pressure, anxiety, allergies and nasal congestion.
  • Use of drugs or alcohol.
  • Low blood sugar.
If you intend to perform a high intensity program, begin with a warm-up lying down on the ground, or at least horizontal - parallel to the ground, so that gravity can redistribute your blood volume more effectively.  Work up to a moderate but vigorous pace: a 5-6 on an effort scale of 1-10; 10 being the hardest you can work.   
 
When moving to high intensity, make certain to exhale through the effort phase.  Inhalation and breath holding can not only lead to fainting underneath dangerous weight, but also to heart failure.
For more information  and other topics email to info@RMAXInternational.com

Submitted by DMorgan on Sat, 07/28/2007 - 9:56am.