You might hate doing sit-ups, but in most cases, they shouldn't make you feel nauseated. If you feel sick to your stomach during or after a strenuous round of the exercise, it's likely not the sit-ups itself that's making you ill, but rather a related cause.
If you can figure out what's making you feel sick after an ab workout, then you can take measures to avoid it next time you're engaged in an intense core workout.
Endurance athletes in action may lose up to 3 liters of fluid in an hour, reports John Hopkins Medicine. Unless you've done 500 sit-ups in a humid environment, sit-ups by themselves are unlikely to cause this degree of fluid loss. But if you're well into a long and strenuous workout, it's important be mindful of hydration. Thirst, however, is not necessarily a good indicator of dehydration.
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The optimal amount of fluids to drink depends on many factors: your size and weight, the level of intensity in your workout, heat and humidity, and diet. It's a good idea to drink extra water before, during and after heavy workouts or exposure to warm temperatures. The goal is to drink before you get thirsty. For workout sessions longer than 90 minutes, sports drinks with electrolytes are best.
During exercise the body produces 15 to 20 times more heat than when it is at rest. If for some reason the body isn't adequately dissipating heat, body temperature rises. High humidity, dehydration and anything else that prevents sweat from evaporating can cause your body to overheat.
John Hopkins Medicine says that can cause nausea, muscle spasms, vomiting and other symptoms. Once again, it's unlikely that sit-ups alone would cause over-heating unless they're done at the end of a long and strenuous workout, or after time spent in sauna or steam room.
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Physical activity prevents gastric emptying. That can cause gastrointestinal complaints, according to the Academy of Nutrition and Dietetics. And because sit-ups stress the very core of your digestive tract, it's possible that this could enhance any tendency toward nausea. So that alone is a good indication that you don't want to carry a heavy digestive load into your workout.
The American Council on Exercise recognizes that some people prefer to have nothing in their stomachs before working out. Performing sit-ups in a fasted state might take away the nausea and it might burn more fat, but you are risking quicker glycogen depletion and fatigue.
Do you find that exercise in general brings on symptoms of heartburn? You might be experiencing gastric reflux, or GERD, which can trigger nausea. This occurs when acidic stomach contents back up into the esophagus because of a weakness in the muscular band that normally seals tightly to prevent this from happening.
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Gastric reflux is triggered by impact and gravity, so the rocking motion you experience during sit-ups — especially if doing them on a reclining board — could be causing reflux that triggers nausea. Cleveland Clinic recommends sitting upright while eating and for up to an hour after eating. No sit-ups.A recruit with Golf Company, 2nd Recruit Training Battalion, executes a crunch during a physical training session at Marine Corps Recruit Depot San Diego, Oct. 21, 2019. (Lance Cpl. Grace J. Kindred/U.S. Marine Corps photo)
I often receive an email concerning that nauseated feeling you can get when exercising. There are a few issues that can cause this uncomfortable feeling, as well as many ways to prevent it. Here is the email to give you a better idea of the issues involved with this topic:
I noticed that no matter how light or heavy my workout is for the day, I always experience some nausea. Even on the days I do very light cardio and just weight-lift ... could there be something causing this? I am training to pass the PFT using your training programs. I have the understanding that when you push your body to a certain point, vomiting will happen, but I experience this on the lightest of days. If you have any advice, please share!
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In my experience, that nauseated feeling has nothing to do with the level of your fitness. I have seen many people (including myself) who are above-average athletes toss their cookies during workouts. We used to joke in my younger days that if you are not throwing up at the end of a PFT, you are not trying. Here are some things that can cause and prevent this unpleasant feeling:
Pre-breakfast workouts start your body exercising with minimal fuel in the tank. In other words, since you have not eaten in probably 10-12 hours, your blood-sugar levels are lower than normal. After any anaerobic activity like faster running, swimming, high-repetition calisthenics or weight lifting, you will feel completely drained.
Dizziness soon follows, and the next thing you know, you are nauseated. This also can occur in evening workouts if you skip lunch or afternoon pre-workout meals.
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Many people when timed in events such as a physical fitness test can get very nauseated before exercise. There are ways to combat this feeling. Check out the 7 Tips on Dealing With PFT Anxiety article.
This is probably what caused your nausea. Many people who like to begin their workouts with crunches or other abdominal exercises can get motion sick while performing abdominal exercises. This occurs when your eyes are either closed while exercising or your eyes scan the ceiling freely. The answer to this is to simply do the old Navy trick I learned when first on a ship in the North Atlantic: look at the horizon to prevent motion sickness. So when doing ab exercises, lock your eyes on a fixed point on the ceiling of your workout area. You no longer will feel sick, as long as you are fueled properly and not too anxious about your PFT.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his
Exercise Making You Sick To Your Stomach? Beating Exercise Nausea
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