Physical activity is a key factor in improving cardiovascular health, helping to lower blood pressure and reduce the risk of stroke. However, improper exercise can turn your gym sessions into a direct threat to your heart.
Below are five common mistakes scientifically proven to potentially harm cardiovascular health:
Excessive exertion
Pushing your body beyond its limits without a gradual progression in intensity is a dangerous trap. Studies indicate that sudden high-intensity exercise can temporarily increase the risk of acute cardiovascular events.
Dedicate at least 10 to 15 minutes to a gentle warm-up to "awaken" your heart before engaging in strenuous workouts.
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Bulgarian split squat exercise. Photo: Coach Phan Huong. |
Overtraining and insufficient rest
Failing to allow your body adequate recovery time is a significant warning sign. According to a report from the PMC medical data system, maintaining a dense training volume with insufficient sleep or rest alters heart rate and blood pressure responses. This demonstrates that the cardiovascular system is under excessive stress.
Schedule one to two rest days each week to allow your body to regenerate energy.
Dehydration and electrolyte imbalance
During exercise, the body loses significant amounts of water and minerals through sweat. Electrolytes play a vital role in maintaining a stable heart rhythm. Research confirms that any electrolyte disturbance can place considerable strain on the heart muscle.
Drink enough water before, during, and after your workout. If your session is prolonged, consider consuming electrolyte-rich beverages in moderation.
Incorrect technique and breathing
Exercising with poor posture not only causes musculoskeletal injuries but also creates unnecessary pressure on the heart. Research shows that even improper breathing techniques during heavy lifting negatively affect arterial blood pressure.
Do not hesitate to consult a professional coach to standardize your posture and learn scientifically correct breathing techniques.
Ignoring the body's warning signals
This is the most dangerous mistake. High-intensity exercise can trigger acute cardiovascular events in individuals with underlying medical conditions. Enduring pain to complete a workout can sometimes come at the cost of one's life.
Stop exercising immediately if you experience symptoms such as chest pain or discomfort; unusual shortness of breath or excessive breathlessness; dizziness, lightheadedness, or instability; irregular heartbeat, rapid palpitations; or extreme fatigue.
My Y (According to Times of India)
