How can I monitor myself in the gym?

Keep yourself hydrated – Pre, post and during workout. Before workout: Half to one litre of water, at least two hours before hitting the gym. During workout: 250 ml of water, sipped slowly and periodically every 15-20 mins. After workout: 200 - 300 ml water within 30 minutes of exercising. One can also consider drinks that can replenish lost electrolytes as well. Keeping a gap between two sets of exercises. Monitoring the heart rate while working out.

How can you monitor your heart rate?

"I often recommend manually checking one's pulse," says Dr Salil Shirodkar, Senior Consultant, Cardiology, Nanavati Max Super Specialty Hospital, Mumbai. Dr Kumar elaborates, "The way to take the pulse correctly is on the inside of your wrist, on the side of the thumb." Use the tips of your first two fingers. Press it lightly over it. You should feel the pulsations. Count your pulse for half a minute. Multiply this by 2 to find your beats per minute.

How do I know when to stop?

You can look out for the following signs to know when to stop: Feeling dizzy Heaviness in the chest Chest discomfort/pain Excessive breathlessness Prolonged periods of raised heart rate In case you experience any of these signs, “You should stop doing exercise immediately and take rest, if it does not settle down even after that, one should consult the doctor,” says doctor Kumar. Exhaustion is common while working ou t. However, it is important to know how much you can push yourself.

What intensity of exercise should you opt for incase of an underlying condition?

Experts recommend aerobic exercises such as walking, running, jogging, swimming or cycling for those with underlying conditions such as blood pressure or high blood sugar. “Such aerobic exercises are good for our heart. They burn fat, reduce blood sugar, blood pressure, which is why we generally prefer aerobic exercises over endurance exercises,” Dr Kumar told FIT . Moreover, “You must seek advice from your healthcare profession before starting any kind of a workout program,” said Dr Priyanka.

What are some precautions you can take outside of the gym?

Full body check-up: It is recommended to get a full body check-up done before you plan to join the gym. “You should make sure to check for underlying blood pressure , cholesterol or diabetes by consulting a physician first. Getting an ECG, echo, etc. are very important,” says Dr Kumar, “for those who are regulars, it is essential to get these vitals checked at least once a year,” he added.

What is the minimum period of activity recommended?

Experts recommend working out 30-45 mins in a day. “World over organizations recommend at least 30 mins of exercise in a day, for at least 5 days,” Dr Kumar told FIT . However, he added, that the amount and intensity over and above will depend on the individual's capacity and health.

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Heart Attacks & Gym Time: What Are the Warning Signs? We Asked Cardiologists

How to know when to draw the line at the gym? FIT asked cardiologists.

Aishani Menon

Published: 16 Oct 2023, 7:00 AM IST

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India accounts for 60 percent of the world's heart disease burden – with at least 50 percent of heart attacks in men below the age of 50, according to the Indian Heart Association. 25 percent heart attacks in women too happen below the age of 40.

One common theme that has been discussed over the last couple of years is how to monitor yourself while working out – and how overexertion can impact heart health.

What are the warning signs you need to look out for? How to know when to stop? FIT asked cardiologists.

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Heart Attacks & Gym Time: What Are the Warning Signs? We Asked Cardiologists

How to know when to draw the line at the gym? FIT asked cardiologists.

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Topics: Gym workouts