People frequently push their bodies too far while starting a new workout regimen, increasing their chance of becoming hurt. It is just untrue that exercise must be really difficult or painful in order to be effective. The secret to safe exercise is moderation. Safe exercise regimens begin gently and increase in duration, frequency, and intensity over time.
Additionally, you should speak with your doctor before starting any vigorous physical activity if you have a pre-existing medical condition, such as high blood pressure, diabetes, a history of heart disease.
Both pre- and post-workout
Take a five to ten minute stroll at a leisurely pace before and after engaging in any aerobic or strengthening exercises. A progressive increase in heart rate and breathing at the beginning of your workout, as well as a gradual drop at the end, are made possible by warming up and cooling down. Stretching after exercise can assist to increase flexibility.
Be aware of your intensity
Your doctor will advise you on the appropriate level of physical activity intensity, which is most likely somewhere between a light and a hard intensity. A decent rule of thumb is to exert yourself so much that you have to breathe more deeply while still being able to talk. You might not be working hard enough if you can sing. You might also need to keep an eye on your blood pressure and heart rate.
Watch for Red Flags
There are several indicators that you’re working too hard.
- Angina is a chest pain that might radiate to your left arm or shoulder, back, throat, or jaw. It can also feel tight, squeezing, burning, or heavy under the breastbone.
- Experiencing faintness, vertigo, or confusion.
- Feeling incredibly exhausted after exercise.
- Acute or unusual breathlessness
- Acute or unusual breathlessness
When may you start a physical exercise program? Ask your doctor. In order to teach you how to be active safely, your doctor can assist you in finding a program that fits your needs and physical condition. Your doctor may also send you to a formal cardiac rehabilitation program. Before starting to exercise again, you might also need to undergo a stress test.
