Check your health score
Before choosing any healthy regimen, especially one that puts extra stress on your body, such as weight lifting, abdominal exercises, powerlifting, and pull-ups, do a stress test. Do not register arbitrarily. During a stress test, a health care provider will monitor a person’s heartbeat while walking on a treadmill or riding a stationary bike. This test will help the health care professional understand how well the heart is working and if there is a chance of any problems with the heart and blood vessels. Moreover, stress testing is crucial because it can prevent sudden deaths from over-exercise, which are usually caused by abnormal heart rhythms.
Stay hydrated and always eat some food before exercising
While there is no doubt that drinking water is essential throughout the day, it is also essential to drink water during your exercise regimen. Drinking enough water during exercise will help you maintain optimal performance, especially if you work outdoors. Also, hydrating during exercise can help you recover faster after a hectic session.
Exercising on an empty stomach is not a good idea
While this may help you burn off valuable sources of energy, your stamina is lower with your exercise regimen. It can also cause your blood sugar levels to drop, making you feel dizzy, nauseated, or shivering. To prevent this, it is best to eat a small meal (45 minutes to an hour) before going to the gym. Refrain from eating meals and going to the gym immediately.
Get enough sleep
Sleep is essential for your body to perform at optimal levels. If you have experienced minor injuries or pain during your exercise regimen, a good night’s sleep will help you recover faster. Also, if you suffer from a lack of sleep, 30 minutes of moderate aerobic exercise can enhance the quality of your sleep.
Use the correct form and position
If you are a newbie to a gym or just starting out on a new exercise regime, it is always best to do it under the supervision of a professional. In such a scenario, it is always recommended to invest in a personal trainer to understand the routine and practice the correct form and technique.
Deadlifts can strain the vertebrae and severely pinch the lower back, especially if you use the wrong form. It is equally important to keep your spine erect and not bend to the side, especially while doing biceps curls. Also, there is a high probability of an aortic dissection (an emergency that occurs when a tear forms in a blood vessel in the heart) when a person lifts a heavy weight without prior knowledge.
Moreover, an incorrect shape and position can also lead to the development of a hernia. Since high-intensity exercises increase pressure within the abdominal cavity, it may cause a rupture, which can be avoided with proper instructions from a professional.
Keep breathing, especially when lifting weights
It is a bad idea to hold your breath while performing any exercise. This may require some practice, but it is essential to inhale and exhale as deeply as possible when exercising. Do not inhale by “gasping” the air with a fast, strong breath, as this will not allow enough oxygen to fuel your muscles. Keep your breathing consistent throughout your diet.
Besides the above points, remember to never overburden your body and always pay close attention to any problems that may arise. If you feel uncomfortable, it is always best to contact a medical professional at the earliest opportunity, because a timely diagnosis can really save your life. Also, do not use unregulated gym products as they can affect your overall health and well-being.
(As told to Rupsa Chakrabarti)