Are you putting yourself at risk with weight training? Docs share how people should stay safe

As weightlifting becomes a core part of most workouts, more and more people are turning to weight racks. Gone are the days of seeing people waiting for their turn on a treadmill, cross-trainer, or cycle.People are currently focusing on the weights and machines section. But are there any risks with that? We spoke to doctors to find out
Pros and cons of weight training

According to Padmashri Dr Balbir Singh, Chair-Cardiology (Pan Max), Max Hospital, Saket, “Benefits of weight training include increased muscle strength, increased bone density, increased lean muscle mass, decreased fat, insulin sensitivity, increased endurance (slightly less than aerobic exercise) and helps you perform your daily activities with ease.”

By now we all know that there are many benefits of weight training. However, excessive weight training has its own drawbacks. Dr. GR Kane, Consultant, Director of Cardiology, Kokila Bendirubhai His Ambani Hospital, Mumbai said: Spinal cord injuries such as disc herniation also occur. Heavy lifting can rupture an artery in the heart, which can be fatal. Cardiac patients need to be vigilant and seek guidance from a cardiologist.

Doctors usually recommend only moderate amounts of weight training. “Overdoing it is generally harmful. Don’t overstretch or go slow,” he adds Dr. Balbir.

Notes

Dr. Balbir shares some American Heart Association guidelines for those looking to lift weights.

1. Lift weights rhythmically at moderate to slow, controlled speeds.
2. Lift through the full range of motion.
3. Hold your breath and don’t strain. Instead, exhale during the contraction (exercise) phase of the lift and inhale during the relaxation phase.
4. Alternate upper and lower body lifts.
5. A healthy person starting weight training should start with 8 to 12 repetitions per set. Older and infirm people use much lighter weights and do 10 to 15 repetitions per set.
6. Start with one set, two days a week.
7. Key exercises included: chest press, shoulder press, triceps extension, bicep curl, pulldown, hip extension, abdominal crunch/curl-up, leg press, leg curl, calf raise.

Dr. GR Kane, Consultant, Director of Cardiology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai said: Plan flexible exercises, extra warm-up and recovery time to avoid injury, and set goals that are important to you at your age.

He adds that the shortness of breath that accompanies accustomed exercise—an activity that was previously possible without breathlessness—is always abnormal.