It was a Monday morning when Juan, a 28-year-old, decided it was time to get back to the gym after several months of inactivity. He had promised himself that this would be the beginning of a new chapter in his life, one full of health. and discipline. He woke up early, put on his favorite sportswear and headed to the gym with the energy of someone with big plans.
Upon arrival, he was excited to see the machines, the weights, and the atmosphere filled with people sweating and striving to improve. Determined not to be left behind, Juan began his routine with some cardio on the treadmill. After 20 minutes, he felt good and moved on to lifting weights. He started with a few sets of bench press, followed by squats and deadlifts.
The physical effort was intense, but Juan was focused, pushing his body to the limit. However, as he progressed through his routine, he began to notice that something was not right. It all began with a slight feeling of dizziness, as if the ground beneath his feet was unstable. "It must be the effort," he thought. He kept going, ignoring the sensation.
Shortly afterward, as he lifted a barbell in his final set of squats, the dizziness intensified. His vision blurred, he felt a cold sweat running down his back, and suddenly, the weight of the barbell felt much heavier. He carefully let go of the bar, but as he stood up, he felt his legs shaking. Fortunately, he managed to sit up before his legs gave out completely.
“What is happening to me?” he asked himself, frightened. He felt like he was about to faint. A trainer from the gym, who had been watching from afar, quickly approached.
—Are you okay? —the coach asked him, with a worried tone.
— I think... I think my blood pressure is low — Juan replied, trying to control his breathing.
The coach nodded and offered him a bottle of water with electrolytes.
— Take this slowly, you need to rehydrate. Have you eaten anything today?
Juan shook his head. He had skipped breakfast, thinking that training on an empty stomach would help him burn more fat. The trainer sighed and gave him a small banana from his backpack.
— It's important to eat something before you train. Your body needs energy, especially when you're doing intense exercise. And it's also vital to stay hydrated, especially when you're sweating so much. Lack of glucose and dehydration can cause these drops in blood pressure.
Juan, feeling a little better after eating and drinking, began to understand the gravity of the situation. He had underestimated the importance of preparing properly before exercising.
—What can I do to prevent this from happening again? —he asked, worried.
The coach smiled, seeing that Juan was willing to learn.
— To start, make sure you hydrate well before, during and after your workout. Not only water, you also need electrolytes. You can get them in sports drinks or, even better, in foods like bananas and oranges. Before you come to the gym, eat something light, like a piece of fruit, yogurt with granola or a shake containing carbohydrates and protein. If you feel like you're lacking energy, try a small dose of caffeine, but don't overdo it. And finally, avoid sudden changes in posture; if you're bending over, get up slowly to give your body time to adjust your blood pressure.
Juan listened attentively. What had started as a simple training had turned into an important lesson.
The next few days, Juan followed his trainer's advice. He made sure to eat a good breakfast, including foods rich in potassium and magnesium, such as bananas and almonds, and had a shake with protein and carbohydrates before leaving the house. He also carried a bottle of water with electrolytes and a small bag of nuts to make sure his body had what it needed during his routine.
Over time, he not only felt stronger and more energetic, but he also stopped worrying about experiencing low blood pressure. He had learned to listen to his body and give it what it needed to perform at its best.
Now, whenever she saw someone new at the gym, especially if they seemed to be pushing themselves too hard without proper preparation, she would take a moment to share her story, hoping that others wouldn't have to learn the same lesson the hard way.
