Heart Attacks and the Gym: What Are the Warning Signs? We asked cardiologists
How do you know when to stretch at the gym? FIT asked cardiologists.
According to the Indian Heart Association, India accounts for 60 percent of heart attacks in the world—at least 50 percent of heart disease in men under the age of 50. 25 percent of heart attacks in women occur under the age of 40.
One of the topics that has been discussed a lot in the last year or two is how to take care of yourself while working out and how overdoing it can affect your heart health.
What are the warning signs to look out for? How do you know when to stop? We asked cardiologists.
How can I monitor myself in the gym?
Keep yourself consistent – Before, after, and during training.
- Pre-workout: Half a liter of water at least two hours before hitting the gym.
During pregnancy: 250 ml of water slowly and periodically absorbed every 15-20 minutes.
After exercise: 200-300ml of water within 30 minutes of exercise. Drinks can also be considered to replenish lost electrolytes.
- Space between two sets of exercises.
- Monitor heart rate while working out.
“Your maximum heart rate (MHR) is the maximum number of times your heart can beat per minute while exercising. You can estimate with this rule – MHR = 220 – your age. So if you are 45, your MHR is 175 beats/minute. .”
“I usually recommend checking the pulse manually,” says Dr Salil Shirodkar, senior cardiology consultant at Max Super Specialty Hospital, Nanavati, Mumbai.
“The way to get the right pulse is inside your hip, on the side of your big toe,” says Dr. Kumar.
- Use the tips of your first two fingers.
- Press lightly on it. You should feel the pulse.
- Count your pulse for half a minute. Multiply this by 2 to find your beats per minute.
“Alternatively, wrist-based heart rate monitors such as fitness bands or smart watches have become widely available. There are also mobile apps that can measure your heart rate through your phone’s camera,” said Dr. Salil.
“Listen to your body. If you are dehydrated, malnourished, and pushing yourself too hard, it leads to muscle soreness and rapid muscle breakdown. “
Dr Priyanka Rohatgi is the Chief Clinical Dietitian at Apollo Hospitals, Bangalore
To know when to stop, look for these signs:
- Chest weight
- breast discomfort / pain
- excessive breathing
- increased heart rate
- Low blood pressure
Usually feel tired while working. However, it is important to know how to motivate yourself.
“If you’re just starting out or continuing after a break, you should start slowly. Try to keep yourself in the lower range of your target heart rate zone, usually the percentile, which is the heart rate range considered safe and effective for cardiovascular. exercise. MHR.”Dr. Kumar Rajeev
“Exercising in this zone can optimize the cardiovascular benefits of physical activity,” he says.
Here are some target heart rate zones to keep in mind:
- 50-60 percent MHR: Light intensity suitable for beginners or beginners.
- 60-70 percent MHR: moderate intensity.
- 70-80 percent MHR: Vigorous intensity level, suitable for regular exercisers.
- 80-90 percent MHR: suitable for high-intensity training, athletes or high-intensity interval training.
What intensity of exercise should you opt for incase of an underlying condition?
Experts recommend aerobic exercise such as walking, running, jogging, swimming or cycling for people with conditions such as high blood pressure or high blood sugar.
“Such aerobic exercise is good for our heart. They burn fat, lower blood sugar, lower blood pressure, so we usually prefer aerobic exercise to endurance exercise,” Dr Kumar told FIT.
Also, you should consult your healthcare professional before starting an exercise program,” says Dr Priyanka.
“If someone has diabetes, high blood pressure, or a family history of heart problems, other risk factors such as smoking or tobacco use are warning signs to keep in mind when exercising.”Dr Salil Shirodkar is Senior Consultant Cardiology, Max Super Specialty Hospital, Nanavati, Mumbai
What are some precautions you can take outside of the gym?
What activities can you do outside the gym?
Full Body Checkup: A full body checkup is recommended before you join the gym.
“First, you should see your doctor and check your basic blood pressure, cholesterol or diabetes. EKG, echo etc. It is very important to get that,” said Dr. Kumar. “For ordinary people, these vitals should be checked at least once a year.”
Eat right: “Carb loading with protein, nitrates and omega 3s improves performance,” says Dr. Priyanka.
- Granola bars
- fruit concentrate
What is the minimum period of activity recommended?
Experts recommend working out 30-45 mins in a day.
“World over organizations recommend at least 30 mins of exercise in a day, for at least 5 days,” Dr Kumar told us. However, he added, that the amount and intensity over and above will depend on the individual’s capacity and health.