Exercise gas: Tips for Getting Rid of Gas and Bloating During and After Exercise

02.04.202121.07.2023 by alexxlab

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Tips for Getting Rid of Gas and Bloating During and After Exercise

By Chris Carmichael
CEO/Head Coach of CTS

Increasing your activity level and weekly training hours leads to a lot of positive changes in your fitness and health, but many athletes notice some effects that are not as pleasant. When you exercise more, you need to consume enough energy to support your workouts and activities of daily living. Between the changes to your diet and effects that intensity and overheating can have on your digestive system, a lot of athletes experience excess gas and bloating during and after strenuous and/or prolonged exercise. While gas medication might be a short-term solution, try the following steps to avoid exercise-induced gas and bloating before they start.

Go Low Fiber

High fiber fruits and vegetables are good choices for your health and helping you feel full and satisfied. The downside is that high fiber fruits and vegetables give some people gas. If you have a history of exercise-induced gas, try reducing intake of foods like beans, lentils, broccoli, apples, and whole grains for at least two days before an important training session or goal event.

Even if a low fiber strategy helps with reducing exercise induced gas or bloating, permanently eliminating high fiber foods would remove a lot of important and nutrient-dense foods from your lifestyle. Rather, work with a dietitian or coach to develop a strategy that balances your training goals and nutritional needs.

Swallow less air

Not all of your post-exercise gas comes from the foods you eat. Some of it is just swallowed air that gets trapped in your digestive system. While you burp up most air you swallow, some of it makes it into the small intestine. Athletes tend to swallow more air when they eat and drink during period of high intensity because you’re gasping for air and gulping down food and fluid at the same time. Sometimes it’s unavoidable, but it’s another reason to take advantage of downhills or lulls in the action to do most of your eating and drinking.

Drink plenty of water with concentrated carbohydrates

During workouts and races longer than 60-90 minutes athletes benefit from consuming carbohydrate. Most athletes rely on concentrated carbohydrate sources in the form of gels, bars, chews, or foods like bananas, rice balls, or peanut butter and jelly sandwiches. These are the right foods to eat, but the concentration of carbohydrate needs to be diluted in order to avoid delayed gastric emptying. Slow gastric emptying can make athletes feel nauseated and bloated, and reduce subsequent hydration and energy intake. A good rule of thumb is to consume half a standard water bottle each time you consume a high carbohydrate food during exercise.

Stay Cool

As a result of reduced blood flow to the gut, gastric emptying and digestion in your small intestine slow down during high intensity exercise and when core temperature is elevated. To prevent nausea and bloating you want to keep things moving. Slowing down and cooling down are also two of the primary steps for alleviating GI distress during long events.

Train your gut

Your gut is trainable. As your fitness improves and your hourly energy and hydration requirements increase, your body adapts so you can process more food and fluids more quickly. Individual sugars (glucose, fructose, galactose) need transporters to get through the intestinal wall, and increased carbohydrate intake during training increases the transporters you have available. This is part of the reason some athletes can tolerate 90 grams of carbohydrate per hour while absorption is limited to about 60 grams per hour for most people. Because they use separate transporters, consuming both glucose and fructose is another way to increase the amount of sugar you can absorb per hour.

Athletes on a chronically low carbohydrate diet sometimes try to increase carbohydrate intake for important events, with the idea they can capitalize on increased fat oxidation and the high-octane energy from carbohydrate. These athletes may be more susceptible to exercise induced gas, bloating, and diarrhea because their bodies have downregulated availability of glucose and fructose transporters. As a result, they’re not capable of absorbing the carbohydrate fast enough and it continues moving down through the small intestine and into the large intestine, which can lead to gas and bloating. Unfortunately, this sometimes reinforces the low-carb athlete’s assertion that carbohydrate is not a good fuel for endurance performance, when it’s more likely a response to how they’ve trained their gut.

Reduce intake of high FODMAP foods

Dietitians and gastroenterologists recognize that some carbohydrates are easier to digest than others. For patients with irritable bowel syndrome (IBS) and crohn’s disease, they sometimes recommend reducing intake of Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP). These short chain carbohydrates and the sugar alcohol sorbitol are harder to digest. A person with a healthy gut can typically handle the extra work, but they can lead to diarrhea, gas, bloating, and constipation for people who already have digestive problems. Foods high in FODMAPs include apples, pears, apricots, onions, broccoli, whole garlic, and higher lactose dairy products (cow’s milk, soft cheeses). Sorbitol is found in a sweetener used in some low-calorie processed foods.

Everyone’s digestive system is a little different, and your gut may respond differently than mine to specific strategies above. As with so many aspects of training and sports nutrition, you have to start with the science and find out what works best for your individual physiology.

This Genius 5-Minute Workout Will Stop Your Bloating

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Medically reviewed by Daniel Bubnis, M. S., NASM-CPT, NASE Level II-CSS, Fitness — By Nicole Davis — Updated on May 29, 2020

Feeling tight in all the wrong places?

Whether you ate a little too much, or your stomach didn’t quite agree with your last meal, we feel you — bloating can be rough.

That swollen, sometimes painful feeling is usually diet-related and caused by eating too much or the wrong types of food for your body, excess gas buildup, or problems with the muscles of the digestive system.

If you’ve tried these 11 steps to eliminate bloating, but you’re still feeling down, try our anti-bloat exercises to help promote circulation and blood flow and banish that bloat for good.

Whether a nice long walk, a brisk jog, a bike ride, or even a jaunt on the elliptical, cardio will help deflate your bloat. Physical activity such as this will help expel gas that causes pain and help move digestion along.

Aim for 30 minutes of mild to moderate exertion.

1. Cat-Cow

Many yoga poses, like Cat-Cow, can help with digestion and bloat. In this move, you’ll stretch and compress your intestines to help promote movement.

Equipment needed: Mat

Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Your spine and neck should be neutral.
Engaging your core, start the upward phase of the movement: Exhale and push your spine toward the ceiling, allowing your back to round and your head to fall toward the floor in alignment with your spine. Hold for 10 seconds.
Continuing to engage your core, move to the downward phase: Let your stomach fall toward the floor, arching your back the opposite way. Let your shoulders come together, keeping your neck neutral. Hold for 10 seconds.
Repeat 3 times for 1 minute total.

2. Torso Twist

The Torso Twist will increase blood flow and circulation — exactly what you need when your stomach feels like a puffer fish.

Equipment needed: Mat

Sit down on the mat with your legs extended and arms at your sides.
Activating your core, bend at the knees and bring your legs up toward your chest, balancing on your tailbone. Bend your elbows and bring your arms in front of your chest, palms touching each other.
Ensuring that your core is engaged and your back and neck remain straight, begin to rotate your upper body to the left, stopping when your right elbow crosses your knees.
Return to the middle and repeat twisting to the right. That’s one rep.
Complete 2-3 sets of 10 reps.

4. Extended Triangle Pose

The gentle stretching in Extended Triangle Pose will help get things moving again.

Equipment needed: none

Stand straight with your feet together and arms down by your sides.
Step back 3-4 feet with your left foot, turning your left foot at a 90-degree angle and twisting your chest toward the left side of the room.
Keeping your legs extended, reach your right arm forward and your left arm backward with your palms facing down.
Hinging at the waist, bring your right hand to the floor, keeping your chest open and your left arm extended.
Bring your gaze to wherever it’s comfortable — up toward your left arm or straight ahead. Hold this pose for 15 seconds, ensuring your breath is conscious and deep.
Repeat with the other side.

4. Sphinx Pose

Similar to the Cobra Pose, Sphinx Pose will stretch your torso and thus your digestive organs, aiding in digestion.

Equipment needed: Mat

Start by lying face down on a mat with your elbows bent and palms next to your chest.
Bracing your core, begin to press up slowly by extending through your spine. Keep your glutes relaxed and utilize your low back while maintaining a neutral neck.
Once you’ve reached a comfortable height, pause for a few seconds and lower back down to the starting position.
Repeat 5 times.

5. Extended Puppy Pose

Try this pose when you’ve eaten too much — it will relax you and your stomach.

Equipment needed: Mat

Start on all fours with your hands stacked below your shoulders and your knees stacked below your hips. Walk your hands a few inches forward and curl the top of your toes to the floor.
Exhale and start to move your butt back while you drop your forehead to the floor and extend your arms with palms on the floor. Keep a slight bend in the back.
Hold for 30 seconds to 1 minute.

A combination of tracking your diet and bloat response, as well as cardio and yoga moves, will have you feeling back to yourself in no time!

If your bloating is persistent or causing extreme distention in your abdomen, even after you’ve tried changing your diet or exercising, make an appointment with your doctor. While bloating is a common issue, it can also be an early sign of ovarian cancer in women. The key to knowing whether it’s serious or simple is to get a screening. The results can help you understand your body a little more.

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Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

Last medically reviewed on March 23, 2018

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Agrawal A, et al. (2007). Review article: Abdominal bloating and distension in functional gastrointestinal disorders — epidemiology and exploration of possible mechanisms. DOI:
doi. org/10.1111/j.1365-2036.2007.03549.x
Back exercises: Cat-Cow. (n.d.).
acefitness.org/education-and-resources/lifestyle/exercise-library/15/cat-cow
Long A. (2017). A beginner’s guide to sun salutations.
acefitness.org/education-and-resources/lifestyle/blog/6835/a-beginner-s-guide-to-sun-salutations
Matthews J. (2015). Yoga for weightlifters: 7 Poses for increased range of motion.
acefitness.org/education-and-resources/professional/expert-articles/5652/yoga-for-weightlifters-7-poses-for-increased-range-of-motion
YJ Editors. (2007). Extended puppy pose.
yogajournal.com/poses/extended-puppy-pose

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 29, 2020

Written By

Nicole Davis, CPT

Edited By

Frank Crooks

Mar 23, 2018

Medically Reviewed By

Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS

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Medically reviewed by Daniel Bubnis, M. S., NASM-CPT, NASE Level II-CSS, Fitness — By Nicole Davis — Updated on May 29, 2020

how to lose weight without diets, bodyflex and other methods

Is it possible to lose weight by two sizes in a week? Yes! Watch video lessons of breathing exercises for weight loss and repeat after the trainer. Of course, you will have to work hard, but you can practically not limit yourself in food.

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alina shpak

How to lose weight fast

How to lose weight without dieting

Breathing exercises

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We are used to the fact that in order to lose weight you need to diet and play sports.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

⚡️⚡️⚡️ TO STAY CONNECTED DESPITE ANYTHING, LOOK FOR US IN Yandex.Zen, VK, Telegram, Odnoklassniki.

But there is another effective way to lose weight. It is enough to breathe in a special way to noticeably accelerate fat burning. Surprisingly, it is a fact: it is enough to devote 15 minutes a day to breathing exercises for weight loss in order to lose weight even without strict diets and exhausting workouts.

How breathing exercises work for losing weight on the abdomen and not only

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To understand how to lose weight with the help of breathing exercises, you need to know that in ordinary life we all breathe shallowly and too often. As a result, oxygen starvation develops and metabolism slows down. Changing the depth and rate of breathing will help correct the situation, and those extra pounds will begin to melt as if by magic.

Another important point: most people usually breathe through their chest. With deep breathing, the stomach is included in the process, the diaphragm moves and stimulates the work of internal organs, oxygen enters the blood faster and more abundantly, which leads to an acceleration of metabolism. Oxygen oxidizes body fat, stimulates the breakdown of fat cells, speeds up the digestion process and helps to remove toxins from the body. In addition, deep breathing helps reduce the production of cortisol, the stress hormone that causes us to overeat.

Alina Shpak, the author of her own method of breathing exercises, says: “When you breathe in the bodyflex technique, additional oxygen enters the body. During a long breath, it manages to get into fat cells and it has a little more time to break them down into water and carbon, which you exhale in the form of carbon dioxide. It turns out that the more oxygen you inhale, the more fat is burned. Accordingly, metabolism accelerates, cellulite disappears, and many people have a decrease in appetite.” It sounds implausible, but it works: the author of the video about breathing exercises for weight loss proved this by her own example.

Today, the founder of the #shpakmethod has a beautiful figure, but when she first started doing breathing practices, as she herself recalls, she was “plus ten kilograms”. Watch the lessons of breathing exercises for weight loss and take note of the exercises. Better yet, try it right now.

Do you want to try bodyflex?

Types of breathing exercises for weight loss

Bodyflex technique

For those who want to quickly burn fat and tighten their body, exercises in the bodyflex technique may be suitable. The methodology was based on yoga exercises, which became even more effective thanks to proper breathing. When choosing this breathing technique for weight loss, it is important to abandon diets and exercise strictly on an empty stomach.

Breathing exercises for weight loss are suitable for beginners. The principle is this: a person inhales, exhales with force (to the maximum), puts the stomach under the ribs and holds the breath for 10 seconds, while doing the exercises. Here are a couple of them:

Side slopes. Stand up, legs slightly bent at the knees shoulder-width apart, straight arms rest on the hips just above the knees. In this position, breathe in the bodyflex technique. Holding your breath, place your left elbow above your knee and lean to the left, extending your right arm above your head. Repeat the exercise, leaning to the other side.

Scissors. Lie on your back, stretch your legs, put your palms under your buttocks. Do breathing exercises to lose weight.

As you exhale, raise your straight legs above the floor and cross them alternately 10 times. After that, return to the starting position and repeat the exercise.

Oxysize Technique

Oxysize is based on smoother breathing, but the exercises must be performed in dynamics. So lovers of “rocking” and aerobic exercise will definitely enjoy it! Breathing exercises for losing weight in the abdomen are perfect for beginners or experienced athletes. Oxysize is especially useful for women after cesarean section, with thyroid disease and during menopause.

The principle is this: a person takes a deep breath, three “double breaths”, a smooth exhalation to the maximum – and performs exercises in dynamics. This cycle should be repeated thirty times. A nice bonus: if you breathe correctly, you will spend twice as many calories on doing exercises than usual! Try it yourself. Just watch the video beforehand on how to do breathing exercises to lose weight in the abdomen correctly.

Here is a simple Oxycise breathing exercise:

Stand up straight with your back against a wall. Squeeze your palms in front of your chest.

Squat slowly, sliding your back along the wall.

as soon as your thighs are parallel to the floor, inhale slowly while expanding your belly. Shoulders and chest should remain motionless.

As soon as you feel that the lungs are completely filled, take three more short consecutive breaths, tensing the buttocks.

Pull out your lips and exhale forcefully. The buttocks remain tense, the neck is straight.

When all the air is out of your lungs, take three short consecutive breaths.

Straighten up.

Repeat the exercise three times.

Technique #shpakmethod_charging

The author’s method “Shpakmethod_charging” is a simple breathing technique that suits everyone and a universal answer to the question of whether it is possible to lose weight with the help of breathing exercises. What is especially valuable about it is that it does not require a huge investment of time. The full complex takes no more than 12 minutes! (In fact, the minimum five-minute complex will work just as effectively – but this is a secret). The principle of operation is as follows: inhale for two counts, exhale for six, plus dynamic exercises taken from ancient techniques.

Here is one simple exercise (you can watch a video of breathing exercises for weight loss for free on the Web):

Lie on your back, legs bent at the knees shoulder-width apart, stretch your arms in front of you.

Raise the body, tearing the shoulder blades off the floor, arms reaching for the ceiling.

Breathe in counts: inhale while counting to two, exhale while counting to six.

Return to the starting position.

Important! Each breathing exercise technique requires practice every day (at least 5-6 minutes) if you really want to achieve results. You can master all the techniques and see the effect on your own or by connecting to online training. Many trainers record videos where they show for free how to do breathing exercises for weight loss. The point is small: do not forget to practice.

9 gas and gas exercises – 1xmatch

Contents

Flatulence – how to do it?
Bloating exercises
Would you like to have a flat stomach? Don’t Eat These 5 Foods [VIDEO]

Flatulence is an unpleasant disease, and everyone has their own way of dealing with it. Someone drinks herbs, someone is on a diet, and someone … goes in for sports. See what exercises will help you get rid of flatulence.

One of the methods of dealing with annoying flatulence is proper physical exercise. Exercises for bloating, however, should not always be used for all flatulence. First of all, it is necessary to exclude serious causes, such as diseases that cause problems with gas formation in the intestines. If flatulence is painful and often recurs, you should consult a doctor and start playing sports only with his consent.

The best effect of exercise is seen when thoracic-lumbar dysfunction is responsible for flatulence. In this case, stretching exercises are recommended to improve the condition of the spine.

Flatulence – how to do it?

Flatulence exercises are a very relaxed and slow form of activity. Some of the exercises are Pilates, yoga and stretching. Here are examples of exercises for bloating.

Bloating Exercises

Exercise #1

Lie on your left side, bend your right leg at the knee and hip joints – the left leg is straight. Stretch your right arm back with your palm up. The left hand rests on the knee of the right leg. In this position, we focus on calm breaths. We try to completely relax the muscles. If the exercise is done correctly, your body will try to freely turn to the right, and your right hand will try to drop to the ground. We continue this exercise for 2 minutes.

Read also: 5 ways to get a flat stomach

Exercise №2

Sit on a chair near the wall, legs bent at the knees – at a right angle, slightly apart. We try to turn the body to the right and touch the wall on the other side with the hands, the head should follow the body. Hold the extreme turn for a few seconds, then return to the starting position. We repeat the exercise 6 times.

Exercise №3

Sit on a chair with your right side against the wall. The left buttock should be outside the seat. With your left hand above your head, touch the wall, while lowering your left shoulder. Try to bend your torso to the right and stay in this position for a few seconds, then return to the starting position. Repeat the exercise 6 times and change sides.

Exercise No. 4

Sit on a chair facing the wall, slightly on top. We bend our elbows and rest our forearms and palms against the wall. We try to bend the spine as much as possible (hunch) and freely lower the head. The position should be held for a few seconds. The exercise should be repeated 6 times.

Exercise #5

This is a modification of exercise #4. We accept the same position, but instead of bending the spine, we straighten it as much as possible, leaning forward. Her hands and arms are still on the wall. We stop in this straightening for a few seconds, repeat the exercise 6 times.

See: Exercises for a Flat Stomach and Sides [VIDEO]

Exercise #6 – Yoga

Sit on the floor. We rest our hands behind our backs, and raise our straightened legs as high as possible (feet above the head). We maintain balance thanks to the tense muscles of the buttocks. We remain in this position for about 30 seconds, stabilize the breath.

Would you like to have a flat stomach? Don’t Eat These 5 Foods [VIDEO]

Exercise #7 – Yoga

Sit on the floor, straighten your legs. Bend the right leg at the knee so that the calf of the right leg touches the thigh of the left leg. In this position, try to rotate your torso 90 degrees to the left, with your right elbow pressed against the inside of your right knee. We are trying to deepen the movement as much as possible. Hold for half a minute and change sides.

Exercise No. 8 – yoga

Lie down with your stomach on a hard surface, connecting and stretching your legs. We rest our forehead on the floor and put our hands along the body, palms up. We try to relax the body, then we strain the buttocks and try to press the pubic bone to the floor. Raise your arms to your feet, squeeze your shoulder blades together and turn your arms inward. Inhaling the air, we tear off the chest from the ground, while raising the legs above the ground, without bending. We hold this position at the maximum angle for half a minute. The neck should be free, the head may look straight or up. After this time, slowly relax your body and slowly lower yourself to the floor.

Exercise gas: Tips for Getting Rid of Gas and Bloating During and After Exercise

Tips for Getting Rid of Gas and Bloating During and After Exercise

This Genius 5-Minute Workout Will Stop Your Bloating

1. Cat-Cow

2. Torso Twist

4. Extended Triangle Pose

4. Sphinx Pose

5. Extended Puppy Pose

How we reviewed this article:

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Read this next

how to lose weight without diets, bodyflex and other methods

9 gas and gas exercises – 1xmatch

Flatulence – how to do it?

Bloating Exercises

Would you like to have a flat stomach? Don’t Eat These 5 Foods [VIDEO]

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