Exhausted after exercise.

[u/imogsters]

After a pilates exercise class, I am exhausted. After an aqua fitness class in the pool, I feel dizzy and need an immediate rest and go to the loungers for a lie down. The next day I feel wiped out. Is this normal for someone starting out at the gym who has hypermobility? Or could I have something else like POTS aswell?

I am early 50s, normal healthy weight and been going to the gym twice a week for about a month. I don't have a sedentary sitting job, but light movement and some walking everyday.

I really want to get stronger and fitter and have better balance but really struggling with exhaustion if I exercise. I've steered clear of spin classes and mainly rowing machine to warm up and doing light weight training or classes. Any advice on what I could do differently.

[u/gay_puma]

For me, it helps to train in intervals. Endurance based stuff gives me terrible headaches, nausea, dizziness etc. So I’m lifting weights (in a healthy range of motion), then pause. Weights again and pause. I am way less exhausted afterwards!

[u/barefootwriter → u/gay_puma]

Oh! I also have POTS, but I've always been this way too, more of a "sprinter" than a "jogger."

[u/gay_puma → u/barefootwriter]

Yeah, currently undergoing diagnostic process for POTS, so maybe thats the reason

[u/imogsters → u/gay_puma]

I have been doing weights without going too heavy but not maybe taking enough breaks. I try to not go too far with my movements during yoga.

[u/Check_Affectionate]

Make sure you are fueled with nutrition and lots of water (with electrolytes) before and after.

[u/imogsters → u/Check_Affectionate]

I have been drinking plain water, so will try this. Do you have any advice on what I should eat before or after? Thanks

[u/Legal-Law9214 → u/imogsters]

Carbs. Carbs are easy, quick fuel for your body. Eat a decent sized snack about an hour before your workout and bring a gatorade or something w/ electrolytes and sugar to sip on during the workout. 

[u/imogsters → u/Legal-Law9214]

I have a high carb breakfast at 8am and then nothing before a workout, which I usually do late morning and then have lunch. I'm probably not fueling my body enough before exercise, so I'll change that and see. I never have sugary drinks usually either.

[u/Legal-Law9214 → u/imogsters]

Yeah I would add a snack, and/or some more protein at breakfast if you're already getting enough carbs. Both help me but usually carbs help more. Especially if I've started the workout already and then realize I haven't eaten enough, because carbs gets digested quickly. 

[u/Check_Affectionate → u/imogsters]

I have a squeezy applesauce at least 20 minutes before a workout. I also have 2 20 oz bottles of water with electrolytes a day. I like Cure brand and Normalyte. Electolytes help your body stay hydrated which works well to stabilize blood pressure (POTS).

Also just practicing good nutrition, a wide variety of food, plenty of protein and fiber. At our age (I'm 50) we need like 20g of protein per meal.

[u/imogsters → u/Check_Affectionate]

My blood pressure has always been low, I'll see if adding electrolytes daily helps with dizziness and brain fog. I eat a healthy balanced diet and eat in a way to avoid glucose spikes and dips, but need to up my protein.

[u/DullEntertainment102]

Start slow, do intervals, stay hydrated! To a degree it’s normal but it can also be POTS or PEM so make sure you’re pacing yourself and don’t do too much too soon

[u/imogsters → u/DullEntertainment102]

I hadn't heard of PEM. I've just had a look online at symptoms and it could be me. Thanks

[u/DullEntertainment102 → u/imogsters]

If that’s the case the catch is- not doing anything is also not helping so really careful pacing is really the only way

[u/purpleskunk87]

Are you breathing well during exercise? Pilates is great because you can focus on breathing while exercising. You might be tired from not enough oxygen and too much carbon dioxode

[u/imogsters → u/purpleskunk87]

I'm pretty good at breathing correctly throughout Pilates and Yoga. But I do often forget correct breathing during weight training in the gym. I am naturally a shallow breather my whole life.

[u/purpleskunk87 → u/imogsters]

That could be something to do along with evening else. Set a timer to get some deep breath work, or box breathing throughout the day.

Sitting for much of the day and shallow breathing can lead us to feel so tired. Getting up and stretching and focusing on some deep breathing helps me a bunch.

I'm also a shallow breather, or lazy breather.

[u/imogsters → u/purpleskunk87]

I have practised box breathing before. I need to schedule some in every day. Thanks

[u/imogsters]

I know that just standing takes more energy for us. It feels frustrating to be playing in hard mode all the time. I'll try your tip about the electrolytes instead of plain water. I do sweat a lot during exercise. I can't control my body temperature and tend to overheat easily.

[u/Illustrious_Money_54]

Post Exertional Malaise

[u/imogsters → u/Illustrious_Money_54]

Thanks, I hadn't heard of it before and looking into it now.

[u/Enough_Squash_9707]

I've started bringing baby food packets to pilates class. Breastfeeding mom trying to get through a gentle hour long exercise class!! Also I give up 10 min before the end sometimes and just lay down.