Have you noticed that your blood sugar levels, weight, blood pressure, cholesterol and other parameters are suddenly out of whack even though you are young and lead a sedentary lifestyle? Most young people lose weight rapidly I rush to the gym thinking that I can solve my problem. And the sudden change from virtually inactive to vigorous activity puts stress on the heart. This is the cause of the sudden death of young people while exercising at the gym.
An excessive and unaccustomed sudden increase in physical activity can cause cardiac fatigue, cause abnormal cardiac hemodynamics, and cause sudden death. High emotional or physical stress can cause heart failure even in the absence of obstructive coronary artery disease or even in the presence of 30% plaque. These plaques are non-obstructive and do not cause symptoms unless they rupture. Blood then rushes in to repair the tear, causing surrounding blood clots to grow and block the blood vessel. Stress also affects cardiac ion channels, which control the electrical properties of the heart. Any dysfunction can cause an arrhythmia or irregular heartbeat, which can lead to sudden cardiac arrest. Some young people may have hypertrophic cardiomyopathy (HCM). This is a rare genetic disease that causes the heart muscle to thicken and develop abnormal rhythms during exercise.
So how do you get started?
First and foremost, to detect underlying health conditions that you may not be aware of, especially if you have had COVID-19, have known abnormalities in blood sugar, blood pressure, or cholesterol, or have a history of it. Please take a cardiac stress test. History of substance abuse or addiction. Start slow and gradually increase your intensity, taking long intermittent breaks between your exercise regimen. Young people with a sedentary lifestyle need to build up their stamina gradually and steadily over a long period of time, preferably under the guidance of a professional.
What about HIIT?
High-intensity interval training (HIIT) has become a trend among exercise enthusiasts. This involves short bursts of intense exercise alternating with periods of low-intensity recovery to achieve the desired results in a short period of time. It must be remembered that this is only for trained athletes and regular and steady steps up are essential to reach this level. Beginners to exercise programs should never attempt this. It involves mathematics and has clear rules. 220 minus his age is defined as his maximum heart rate per minute (MHR). For example, at age 50, her MHR is 220-50 = 170, and 85 percent of her MHR is her target heart rate (THR). THR is the heart’s safe maximum allowable heart rate limit during peak exercise. The optimal range for heart rate is around 60% of his THR, so it makes sense to keep checking your heart rate during your workout.
How do I know my stamina?
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Cardiorespiratory reserve can be defined as: The difference between the rate at which the heart beats at rest and the heart’s maximum capacity. A heart that pumps blood. Next, subtract your resting heart rate from your maximum heart rate. The more physically fit you are, the lower your resting heart rate will be. If your resting heart rate is low, your heart rate reserve is high. If your reserve is low, strenuous exercise can be disruptive.
(As told by Paruru)
correct exercise method
Dos
1) Build your stamina over time under the guidance of an expert.
2) Get screened for potential cardiovascular risks.
3) Maintain nutritional status, hydration, and electrolyte balance.
4) Exposure to sunlight. Exercise during the day.
Something you can not do
1) Avoid sudden physical activity that you are not accustomed to.
2) Do not exceed 80% of your maximum heart rate.
3) Don’t smoke or drink alcohol.
4) Don’t ignore symptoms such as difficulty breathing, chest pain, left shoulder pain, sore throat, or back pain during your workout. Please have it checked by a professional.
