Avoid These Common Gym Mistakes for a Safe and Healthy Workout Routine

Youngsters are increasingly turning to gym workouts to maintain their physical and mental fitness. While this is a positive trend, over-enthusiasm can lead to mistakes that put heart health at risk. News of young people, including celebrities, suffering heart attacks after gym sessions is becoming more common. To develop a healthy and safe gym routine, keep the following points in mind.

Do Not Overtrain
Enthusiasm or the desire for swift weight loss can lead some people to overexercise. Lifting weights that are too heavy or attempting complex exercises without proper preparation can do more harm than good. Overtraining can lead to a spontaneous increase in heart rate and blood pressure, putting unnecessary strain on the heart and increasing the risk of heart attack.

Stop When You Are Tired
Pay attention to your body’s warning signs while working out. Chest pain, nausea, shortness of breath, or increased heartbeats may indicate that something is wrong with your heart. Continuing to exercise while ignoring these signs can be dangerous. Don’t hesitate to stop and rest if you feel uncomfortable.

Avoid Wrong Postures
Incorrect postures during workouts can cause injuries, including heart strain. Bending too much or increasing the pace while lifting weights can stress the heart and other muscles, leading to muscle tears or joint injuries. Always start new exercises under the supervision of a trainer.

Warm-Up Is Key
A proper warm-up increases blood flow to the muscles and raises body temperature, preparing you for an intense workout. Avoid starting exercises without warming up. Similarly, a proper cool-down after workouts helps your body recover and lowers the heart rate. Skipping warm-ups and cool-downs increases the risk of heart-related illnesses.

Avoid Dehydration
Stay hydrated by sipping water at regular intervals. Dehydration can lead to low blood volume, which rapidly increases heart rate. Loss of electrolytes can worsen dehydration and result in heart-related issues.

Too Much Cardio Workout
While cardio exercises are beneficial for heart health, overdoing them can backfire. Excessive cardio can weaken muscles, elevate cortisol levels, and cause oxidative stress.

Get Sufficient Rest
Rest is essential for recovery after workouts. The body needs time to recover from the stress of exercising. Insufficient rest can lead to exhaustion, underperformance, and injuries.

Share Medical Details with Your Trainer
It is dangerous to exercise without disclosing your health conditions to your trainer. Those with high blood pressure, coronary heart disease, arrhythmia, or irregular heartbeats should take necessary precautions. Always discuss your health conditions with your trainer before starting workouts. If you regularly consult a doctor, seek their advice before hitting the gym.

For beginners, it’s better to start with lighter exercises and gradually move to more intense routines. Paying attention to your body’s warning signs is crucial; ignoring them can lead to severe health problems and injuries.