The American Heart Association recommends that adults do at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise per week, to help think, sleep well, and perform daily tasks easily. Regular exercise is considered one of the most important ways to prevent heart disease and stroke, which are the leading causes of death. in the United States.
The Mayo Clinic stated that regular exercise improves mood and reduces feelings of anxiety, through the secretion of natural chemicals present in the brain, which increases self-confidence and makes regaining fitness an opportunity for a person to feel more satisfied with his appearance, and gives good feelings that promote healthy coexistence and social interaction. .
But even though “your heart loves exercise,” and exercise is very good for the heart, its benefits, which include lowering arthritis, blood pressure, and cholesterol, and improving blood sugar, far outweigh its risks for most people.
There are times when strenuous exercise can do more harm than good, “which requires pausing to maintain a balance between maximizing heart health and minimizing the risks resulting from excessive vigorous exercise,” according to Jim Liu, a cardiologist at the Center for Cardiology. Wexner Medical Center at Ohio State University, told US News.
The dangers of continuing to over-exercise
Exercising too much and overexerting yourself may have serious consequences on your body and mind, “and may lead to injuries such as fractures and inflammation of tendons and ligaments,” according to the “Business Insider” website, which stated that research has shown that “exceeding the limit in exercise “Does not increase health benefits,” and that while moderate exercise can improve the immune system, excessive exercise can actually suppress it during the recovery period of up to 72 hours after intense exercise, which may increase the possibility of the body being invaded by viruses and bacteria. He suffered from upper respiratory infections.
Also for women, a study showed that the risk of heart attacks, strokes, eating disorders, menstruation, and osteoporosis increased in women who exercised intensely every day. As for men, a study indicated that physical fatigue and low testosterone resulting from intense exercise may reduce their level of sexual desire.
The most important warning signs
The first sign of stopping exercise often occurs “when your progress declines or your results weaken,” according to Dr. Liu, who says, “If you find that your muscles are constantly sore, you are having difficulty sleeping, or you are unable to do exercises that were easy for you before, you may “If something is wrong, you should rest and seek medical advice.” Warning signs also include other signs, including:
You haven’t examined your heart
“The worst tragedy of all is sudden death during exercise,” so Dr. Jonathan Drezner, a sports medicine specialist at the University of Washington who is interested in preventing sudden cardiac death in young athletes, stresses that young people’s hearts should be checked before exercising.
He says, “Regardless of your age, you must check with your doctor and make sure that you are healthy enough, before you start following a program to exercise regularly.” You may be at risk of heart disease, and you need specific instructions regarding your heart rate while performing exercises. , so you can exercise safely.
Your pulse jumps from zero to 100
As certified trainer in San Diego, Keisha Carr, says, “Monitoring the pulse during exercise is an important indicator when starting a new training program, to ensure that the maximum heart rate is not exceeded,” explaining that the maximum heart rate = 220 – the person’s age, (so if If you are 40, for example, subtract 40 from 220 = your maximum heart rate is 180 beats per minute).
According to the Centers for Disease Control and Prevention (CDC), the pulse should range between 64% and 76% of the maximum heart rate for moderate-intensity exercise for an adult (115 to 137 beats per minute, for those age 40, on for example).
Carr warns that if the pulse exceeds 90% of the maximum heart rate continuously, “it may be a red signal to stop.”
“Pain during exercise is a real sign of disaster,” Jasmine Marcus, a board-certified physical therapist in New York, told Business Insider. “Pain is your body’s way of protecting you, and it means you’re hurting yourself,” she recommends, “if the pain is severe, or if You experience swelling, bruising, or any type of wound, “stop and seek medical help.”
For example, “If your muscles are sore, and you continue exercising without allowing time for your muscles to recover, the condition will develop into tearing and constant pain.”
You are not paying attention to your body’s response to exercise
Because ignoring warning heart signals may be dangerous, and expose your body to damage that is difficult to repair, as any cardiac event can affect the body’s internal organs, due to them being deprived of oxygen for a period of time.
Dr. Liu explains that excessive exercise may worsen some uncommon heart diseases, such as myocarditis and severe heart valve conditions, which is consistent with the results of studies that found that repeated intense exercise can “reshape the heart,” which may It increases muscle wall thickening and tissue damage.
Which makes you need to pay attention to how your body responds to exercise every time, and if you feel that something does not seem right, such as suddenly sweating profusely, feeling dizzy or short of breath, pain in the chest or joints, cramping in the legs, or the beginning of symptoms similar to… Flu or asthma, confusion and discomfort after exercise, step back and take a rest, to find out what the problem is.
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