PT Health Life – Although exercise, including gym training, brings many benefits to cardiovascular health, some mistakes when exercising can be counterproductive, causing life-threatening risks. especially for the heart.
Engaging in regular physical activity, such as going to the gym, is essential for overall health and well-being. However, it is important to exercise safely for your health, including your heart’s health.
1. Some common mistakes when exercising that affect the heart
1.1 Excessive exertion affects the heart
One of the most common mistakes people make when hitting the gym is forcing themselves to exercise too hard and fast.
This overexertion can occur when an individual tries to lift too heavy weights or perform high-intensity cardiovascular exercises without adequate physical conditioning. This can lead to a rapid heart rate and sudden increase in blood pressure , placing additional strain on the heart, increasing the risk of cardiovascular events.
Overtraining can lead to muscle fatigue, increased cortisol levels and increased oxidative stress…. all of which can negatively impact cardiovascular function.
1.2. Ignore warning signs of heart problems when exercising
This is a serious mistake when exercising. Never ignore symptoms such as chest pain, dizziness , shortness of breath or palpitations… as they can indicate an underlying heart problem.
If you experience these symptoms and continue to exercise, it can be dangerous and life-threatening. Therefore, if you feel uncomfortable, stop immediately.
1.3. Practicing with wrong posture
Performing exercises with incorrect posture not only reduces effectiveness but also increases the risk of injury.
Incorrect lifting technique, such as arching your back while lifting weights, can strain the heart and other muscles, leading to muscle tears, ligament damage, etc.
1.4. No warm-up and cool-down
Skipping the warm-up steps (before exercising) and relaxing (after exercising) is a common mistake that many people make when working out at the gym.
Warm-up exercises help prepare the body for more intense activity by increasing blood flow to the muscles and increasing body temperature. Similarly, cooling down after exercise helps reduce heart rate and gradually return the body to a resting state, reducing the risk of cardiovascular complications.
1.5. Not providing enough water
Proper hydration is essential for overall health and athletic performance, including cardiovascular health.
Dehydration can have serious consequences for the body, reducing blood volume and increasing heart rate. Furthermore, exercising while dehydrated can lead to electrolyte imbalance, further compromising heart function and increasing the risk of cardiac events.
1.6. Not paying attention to recovery
Rest and recovery are important steps of any exercise program, yet they often go unnoticed or overlooked.
Inadequate rest can prevent the body from fully recovering between workouts, leading to fatigue, decreased performance and increased risk of injury, including problems related to cardiovascular health.
1.7 Do not disclose cardiovascular medical history to the coach
Ignoring your medical history and pre-existing cardiovascular conditions when designing an exercise routine is a dangerous mistake. Some medical conditions, such as hypertension , coronary artery disease or heart rhythm disorders, require special considerations when exercising.
Failure to consult a health care professional or personal trainer before starting an exercise program may increase the risk of cardiovascular complications.
2. How to prevent cardiovascular risks when exercising?
Preventing exercise-related cardiovascular risk requires a balanced approach. Start gradually, especially if you’re new to exercise and need to build up to regular exercise.
Listen to your body, stop immediately if you feel chest pain, dizziness or difficulty breathing. Prioritize proper form to avoid stress and injury.
Incorporate warm-up and cool-down routines to prepare and recover muscles.
Stay hydrated throughout exercise to maintain optimal heart function and prevent complications related to dehydration.
Balance cardiovascular and strength training exercises to improve overall fitness, minimizing stress on the heart.
Make sure to get adequate rest and recovery between workouts, to give your body time to repair and rebuild.
Consult a health care professional before starting any exercise program, especially if you have heart disease. Experts can provide tailored advice to minimize risks and maximize benefits.
By following these guidelines and exercising cautiously, you can enjoy the health benefits of physical activity, while reducing your risk of exercise-related heart risks. .
Remember, safety should always be the top priority in any exercise routine.
