Exercising, especially strength training, offers numerous benefits for both physical and mental health. However, incorrect practices can lead to serious consequences, particularly affecting cardiovascular health, and may even be life-threatening.
1 Over-Exertion
It is common to see individuals in gyms pushing themselves beyond their limits. Rapid and intense workouts, especially when lifting weights or performing exercises that cause a sudden spike in heart rate beyond safe levels, can lead to severe consequences.
Over-exertion poses risks such as: Sudden increases in heart rate and blood pressure, putting strain on the heart, leading to overtraining syndrome or dangerous cardiovascular events like cardiac arrest, especially in individuals with a history of high blood pressure.
Additionally, overdoing strength training can negatively impact:
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Training effectiveness: Instead of improving health, over-exertion causes fatigue and soreness, compromising performance during subsequent workouts.
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Injury risk: Pushing beyond the body’s limits increases the likelihood of acute injuries like muscle tears and sprains.
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Bone and joint health: Excessive physical activity stimulates the body to produce cortisol, hindering bone growth and increasing the risk of osteoporosis and joint problems.
Over-Exertion
2 Incorrect Form
Using incorrect form while exercising is a common mistake that can lead to serious consequences, including:
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Reduced training effectiveness: When performed with incorrect form, muscles are not activated properly, resulting in wasted effort and limited training outcomes.
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Increased injury risk: Incorrect form places unnecessary stress on joints and muscles, raising the likelihood of sprains, tears, and even fractures.
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Cardiovascular impact: Incorrect form can put extra strain on the heart, forcing it to work harder to pump blood throughout the body. Over time, this can lead to cardiovascular issues such as high blood pressure and heart failure.
Incorrect Form
3 Ignoring Discomfort
Listening to your body is crucial during workouts. Ignoring cardiovascular warning signs while exercising is a serious mistake that can lead to dangerous consequences.
Some cardiovascular warning signs to watch for during exercise include:
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Chest pain: This is the most common warning sign of heart disease. Pain may radiate to the shoulders, arms, neck, or jaw.
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Dizziness or lightheadedness: When the heart fails to pump enough blood to the brain, you may experience dizziness or lightheadedness.
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Shortness of breath: Sudden difficulty in breathing during exercise could indicate heart failure or other heart conditions.
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Palpitations: A rapid or irregular heartbeat may signal arrhythmia or other heart-related issues.
Ignoring Discomfort
4 Dehydration
Staying hydrated is crucial, especially during physical activity. Proper rehydration after workouts not only improves training performance but also offers cardiovascular benefits.
Here are some reasons why staying hydrated during exercise is essential:
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Reduced cardiac stress: Dehydration increases heart rate, forcing the heart to work harder to circulate blood. Adequate hydration maintains electrolyte balance, allowing the heart to function normally and efficiently.
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Preventing electrolyte imbalances: Dehydration can lead to electrolyte imbalances, including , , and . These electrolytes play a vital role in regulating heart rate and blood pressure. Imbalances can cause abnormal heart function, resulting in serious health issues.
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Lowered risk of cardiac injury: Prolonged dehydration reduces blood volume, making the heart work harder to pump blood to organs and tissues. This can lead to cardiac injury, especially in individuals with existing cardiovascular conditions.
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Improved training performance: Proper hydration ensures that muscles function optimally, enabling higher-intensity and longer-duration workouts.
Dehydration
The amount of water needed during exercise depends on the intensity of the workout. Here are some guidelines:
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2-3 hours before exercise: Drink 500-590ml of water.
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20-30 minutes before exercise: Drink 230ml of water.
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During exercise: Drink 200-290ml of water every 10-20 minutes.
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After exercise: Drink 230ml of water.
5 Skipping Warm-ups
Skipping warm-ups and rushing into intense workouts is a common mistake. Warming up is crucial as it helps:
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Reduce injury risk: Without a proper warm-up, joints and muscles are less flexible, increasing the likelihood of injuries during high-intensity exercises.
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Adapt to exercise intensity: Warm-ups gradually increase heart rate, blood flow, and body temperature, preparing the body for higher-intensity workouts.
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Prevent dizziness and falls: Without a warm-up, sudden intense activity can cause dizziness or falls due to insufficient oxygen supply to the muscles from the brain.
Similarly, taking time for a cool-down routine after exercising is beneficial. It helps:
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Lower heart rate and body temperature: Cooling down allows muscles to relax, reducing heart rate and body temperature, aiding in quicker post-workout recovery.
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Reduce muscle soreness: Cool-down routines help stretch muscles.
Skipping Warm-ups
6 Neglecting Post-workout Recovery
Allowing adequate rest and recovery time after each strength training session is vital to prepare the body for the next workout. However, many people overlook this important step.
Insufficient rest can lead to incomplete recovery, resulting in fatigue, decreased training performance, and heightened injury risk.
For the heart, inadequate rest prolongs the time it takes for heart rate and blood pressure to return to normal levels, increasing the burden on the heart. This can cause cardiac stress and elevate the risk of cardiovascular diseases.
Neglecting Post-workout Recovery
7 Overdoing Cardio
offers numerous benefits for muscles, but overdoing it or engaging in prolonged sessions can have negative consequences.
Common adverse effects include muscle soreness, increased cortisol levels, and , negatively impacting cardiovascular function and potentially leading to cardiovascular events during or after exercise.
Overdoing Cardio
8 Not Disclosing Medical History
For individuals with an existing medical condition or a history of cardiovascular disease, consulting a doctor before engaging in strength training is crucial. Doctors can advise on the appropriate time to resume exercise and develop a training plan suited to your health status.
Additionally, sharing your medical history with your strength training instructor is essential. They can then tailor the exercises to your needs, avoiding over-exertion and reducing the risk of relapse or worsening your condition.
Similarly, for individuals with musculoskeletal conditions, incorrect strength training practices and intensities can increase the risk of severe injuries.
Not Disclosing Medical History
Regular strength training is an essential part of a healthy lifestyle and an effective way to protect cardiovascular health. However, being aware of these eight common mistakes can help you avoid them and improve your overall well-being.
Source: Sức khỏe và Đời sống Newspaper
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