World Heart Day: Run, Cardio, Strength – how much is too much?

heart disease CVD, including heart disease and stroke, is the world’s leading cause of death, claiming 18.6 million lives each year. World Health Day highlights the actions that people can take to prevent and control CVD.

The recent death of popular comedian Raju Srivastav has raised such questions. As World Heart Day approaches on September 29, we take a look at how much exercise is too much exercise?

Avoid “too much, too fast” while exercising

Health experts have recommended that one should not indulge in too much exercise in a short period of time. They cited India, where people in their 30s and 40s, who had been physically inactive for a certain period of time, often find themselves accelerating the process of getting in shape.

This includes performing extremely strenuous exercise in a short period of time. Experts say that ‘one must be very careful about it’.

If any exercise makes you nauseous, dizzy, or might collapse, it’s a warning sign to stop.

Guide to avoid a heart attack when exercising

-After the age of 30, the duration of a warm-up and cool-down session during training should be longer than that of young people.

-Avoid exercising in extreme temperatures

-You should be comfortable with your own level of training. Do not elevate training according to others, as this is often a cause of problems.

What keeps the heart healthy?

Experts suggest that moderate exercise which includes brisk walking, jogging, cycling, swimming for two hours a week are enough to keep your heart healthy. They also suggest that people who have a history of heart disease should not engage in strenuous exercise.

Heart attack: family history

It is impertinent that one is aware of a deer attack in one’s family medical history. this, in turn, helps you make an informed decision about how much stress your body can take when it comes to saving your heart.

Health experts say that those with a family history of heart disease have at least a 50-60% increased risk of heart disease. This risk factor is further increased if a male relative such as a father or sibling has had heart disease in less than 55 years and/or a female relative has had heart disease before age 65.

Should you do cardio or strength training?

Pointing out the different benefits of cardio and strength training, experts have suggested that to stay healthy and fit, one should enjoy a comfortable combination of both.

Cardio or resistance training ensures better heart health and longevity, while strength training ensures preservation of bone density and preservation of muscle mass.

Experts suggest that one should take 2-3 cardio sessions and 2-3 strength training sessions each in a week.

Heart Attack: Common Risk Factors

It is difficult to list a particular reason for heart attack. People have died of strokes and heart attacks while traveling on a plane, doing cardio at a gym, or even after returning home from a brisk walk in the park.

Although the causes cannot be determined, several risk factors have been suggested by health experts that work was a catalyst for CVD. These include smoking, diabetes, high blood pressure, high cholesterol, being overweight, excess alcohol, excessive consumption of canned foods, and lack of activity.