Sudden Exercise Can Be Harmful for Inactive Individuals

By Roger Navidad Pahuriray

It is a well known fact that you need exercise in order to stay healthy and fit. Staying healthy and in shape lowers your risk of developing diseases and medical conditions. Experts suggest that exercising for at least 30 minutes a day can be beneficial to your health. In order for you to achieve the best results in terms of fitness, health buffs recommend including cardio exercises and weight training in a workout routine. A fitness regimen that combines these two types of exercises will help you burn fat and build muscle. However, there are times when exercises can be dangerous for your health.

 

Fatigue and Injury

 

If you have been sedentary for a long time, a sudden burst of exercise can hurt you. Your joints and muscles are not used to exerting so much effort. If you suddenly put them through a rigorous workout routine, it could result in fatigue and injury. You could also expect to be in a world of pain a few days after an intense workout. These things combined may discourage you from pursuing an active lifestyle and send you back to being sedentary.

 

Heart Damage

 

Pain, fatigue and injury are not the worst things that can happen though when you suddenly become active after being sedentary for a long, long time. Research has indicated that a sudden burst of activity after being sedentary for a long period of time increases your chances of having cardiac arrest. In another study, it was found that people who have been extremely inactive for a long time and who started exercising all of a sudden are 30 percent more likely to have a heart attack, while those who are just plain sedentary only have 21 percent risk. Just like any other muscle in your body, the heart is not ready for that much exertion. You will feel pain in your quads and biceps when you work out after being inactive for a long time. The same goes for your heart, only the consequences can be very dangerous or even fatal.

 

If you want to pick up an exercise after a long inactive spell, experts suggest consulting your doctor first especially if you have a pre-existing condition or if you are over 40 years old.

 

Pace Yourself

 

The increased risk of having a heart attack or cardiac arrest when you exercise after being inactive for long time should not deter you from trying to burn fat and get fit. The important thing is to pace yourself. The rush to perform intense workout routines is not necessary. Gradually increase the length and intensity of your training sessions. From brisk walking on the treadmill, you can progress to jogging or running. Eventually you will be able to put in some weight training by lifting light weights or using resistance machines.

 

Monitoring your heart rate can also help you pace your exercise progression. Keep your heart rate to about 65 percent of the maximum. If you speed past it, slow down. It is also important to listen to your body. If you feel pain or discomfort, slow down and take a breather.