Nowadays many people are getting heart attack in gym during exercise. Last year Kannada superstar Puneeth Rajkumar suffered a heart attack while exercising in gym and recently famous comedian, Raju Shrivastav suffered a heart attack while exercising on tread mill the gym.
To avoid any adverse outcome during exercise you need to exercise under an experienced workout / gym trainer. Beginners need to start exercising at low levels and should gradually increase the intensity over few weeks to reach to exercise targets. Do not over exercise, one should know their capacity and try not to follow other people blindly.
Exercise for 5 days a week and keep 2 days for rest and recovery. while exercising on treadmill in the gym.
What Is Maximum & Target Heart Rate During Exercise?
During exercising on treadmill, one must understand your maximum heart rate and target heart rate for exercising. Usually maximum heart rate is calculated subtracting your age from 220. For example, if your age is 50 years then your maximum heart rate will be 220-50 = 170, so for a healthy person, maximum heart rate will be 170/min.
But we do not want to reach to our maximum heart rate while exercising, our target heart rate for exercising should be 60 to 80 % of maximum heart rate. So for 170 max heart rate, target heart rate should be between 102 to136.
Above calculations are for a healthy person with negative tread mill test. If a person’s tread mill test is positive than that person should exercises only under medical supervision.
Diet & Lifestyle Changes For A Healthy Heart
Apart from proper exercise, there are other lifestyle changes that one should follow for a healthy heart.
- Diet: Eating foods high in fibers like fresh vegetables and fruits, whole grains, nuts & seeds. Avoid non vegetarian foods, dairy product, sugar, refined and processed foods, bakery products and foods with saturated and trans-fats.
- Stress management: In today’s competitive world, mental stress is taking heavy toll on people’s health. Take out some time from your busy schedule for rest and recreation, inculcate some hobbies, spend quality time with family and friends, and practice Yoga & meditation.
- Proper sleep: In urban India people go to bed very late and most people are deprived of quality sleep. We need at least 6 hours of sound sleep for a healthy heart.
- Stop smoking and alcohol intake: Smoking causes narrowing and hardening of blood vessels and causing hypertension and heart diseases apart from causing cancer.
Other medical conditions such as obesity, diabetes, hypertension and high cholesterol also leads to heart disease and one must manage above conditions with lifestyle management and medication if required.
For a free Heart Health Check Up, You Can Call Vedshri at 8369439101