One of the common questions that is being asked by regular gym goers and also those who want to workout rigorously alike, in the recent times is – Why people doing gym get heart attack?

It was only a fortnight ago; popular comedian and actor Raju Srivastav suffered a massive heart attack while pumping iron in a fitness centre and is battling for his life. In the last one year or so, we have witnessed the deaths of Kannada superstar Puneeth Rajkumar, television actor Sidharth Shukla and few other instances of sudden heart issues, which turned fatal – all in similar circumstances.

Unfortunately, heart attacks while exercising in a gym is not sporadic anymore. Cardiologists are quite concerned about this trend and are voicing an alarm on the dos and don’ts while exerting yourself in the exercise rooms.

Do not overdo it, is the first caution but there are many more. In our series of articles on what to and what not to while working out, we will be bringing our readers about the pre and post-workout guidelines, foods to eat and the ailments one should watch out for before hitting the treadmill or lifting heavyweights.

In today’s article, we will tell you about the pre and post-workout dos and don’ts that should be part of your fitness regimen and how to maximise the workout results.

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What Are The Benefits of Regular Workouts?

Exercise offers immense health incentives to your body and mind, it can lessen the risk of heart disease, stroke, diabetes and certain types of cancer, uplift mood, increase stamina and make one move around at ease. But how valuable your workout is determined by what you do before you start your exercise regimen. Heading right into a gym without proper fuel and preparation can result in decreased performance or even worse, an injury that may keep one out of the gym for a long time.

Well, you should know what to do before a workout and what to do after a workout, in order to impact your health status and results. Things like good nutrition, sound sleep and smart pre- and post-workout regimens can assure you’re recovering well and fuelling your efforts.

Start your workout regimen by doing the below-listed routines which may help your performance, and recovery and serve as a set ritual that gets your mind ready for what the body is about to do.

Also Read: Evening Exercise As Good As Morning Workout

Pre-Workout Dos:

Have The Right Food

Eating before a workout is essential to keep you fuelled during exercise and also make your recovery easier. Well, if you plan to do some intense workout for more than an hour, then it would be better if you ate 2 hours before going to the gym. Apples, bananas, and oatmeal are some of the options. Always choose snacks that are a blend of both good carbs and protein.

Drink Plenty Of Water

Water is pivotal for the body to function at its best. It holds a vital role in regulating body temperature and lubricating the joints. It supports carrying nutrients to offer your energy and maintain health all throughout the day. Thus, it is essential to start drinking water 30 minutes before working out.

Working out while dehydrated can result in dizziness and cramps, thus spoiling the exercise experience. Keep in mind that guzzling a bottle before exercising could backfire too, resulting in abdominal pain or worse conditions of overhydration. Instead, drink about 60 ml of water before you start, and this would be enough to keep you hydrated until the first water break.

Warm-up

A good warmup session should prepare the body for the moves you’re about to do and most essentially get the blood flowing. Not doing so can result in cardiac abnormalities. Even studies have shown that 70% of men who ran hard without warming up ended up with abnormalities on an electrocardiogram. Warm-ups prepare muscles so that you don’t end up causing injury to muscles or overstretching.

Also Read: Importance Of Warm Up And Cool Down Exercises

Good Sleep

A night of good sleep and a well-rested mind and body can energise you through the whole workout session. Further, it can also keep hunger hormones under control, so you’re not undoing efforts in the gym by overeating the rest of the day.

Relaxation

The main goal of a successful exercise regimen is the combined interaction of mind and body. Ensure to detach yourself from work stress or any unpleasant thoughts and try to evoke a sense of inner peace and relaxation.

Monitor Your Vitals

Quick monitoring of blood pressure, pulse rate and resting heart rate will guarantee a calm and smooth workout regimen.

Pre-workout Don’ts:

Food

Never indulge in foods that are loaded with fat and protein, as these take a much longer time to digest and can result in stomach cramps.

Avoid Soda and Alcohol

Alcohol is a depressant that can be harmful to your body. Moreover, sodas are laden with sugar which would spike insulin levels and throw the system off balance.

Pain Reliever

Taking any over-the-counter pain relievers before working out can result in exercise-induced minor intestinal injury and gut barrier dysfunction in healthy people.

Post-workout Do’s:

Well, just because you are active and energetic that doesn’t mean you are hale and healthy. Busy people tend to believe that their exercise is all that is required to lose weight and build muscle mass. Here are some vital do’s and don’ts to finish your workout routine.

Stretch

It is important to do some static stretching to cool down the body after a workout. As this will help the body bring back to a resting state.

Use a Foam Roller

Doing this can help one recover from workouts and lessen post-workout soreness.

Hydrate yourself

You will be depleting a lot of water via sweat when your exercise. Thus, experts suggest drinking water before, during and after exercise to keep hydration level.

Evaluate Yourself

Maintaining a journal of your workout schedule on basis daily will support you to keep challenging yourself. Additionally, it’s also a perfect way to ensure that your workout routine is offering what you want.

Post-workout Don’ts:

Never Stay In Sweaty Clothes

Not changing out of your sweaty workout clothes can result in yeast infection and acne breakouts.

Gorge On Food

Well, you have just burned-out calories, and you definitely don’t want to waste that effort by eating overboard, right? So, it is essential to choose a wholesome and balanced diet and not any junk or fast foods.

Everything one does impact the body’s ability to function at its best. Going hungry before or after workouts reduces blood glucose levels, thus making you exhausted and sluggish. So, it is important to pack some healthy snacks with you before leaving home. This will help to keep you energised before, during and after a workout.

Remember to eat the right portions, so you don’t consume more calories than your bun. Follow these simple tips and your body will happily endure and perform at its best.