Cardiovascular stroke is one of the leading causes of death in physical activities. For people with cardiovascular disease, exercise, especially gym, not only helps improve health but also supports the treatment process and prevents complications.
However, if not exercised properly, the risk of stroke is even higher. Below are some important principles for people with cardiovascular disease to exercise safely and effectively.
People with cardiovascular disease need to follow safety principles during exercise.
1. Understand your health status
Before starting any exercise program, people with cardiovascular disease need to understand their health status. This includes regular health check-ups and consultation with a cardiologist.
Each patient may have different levels of disease and limitations in their ability to tolerate exercise. Exercise should be based on a detailed assessment of the individual’s cardiovascular health, from which an appropriate exercise plan in terms of type, intensity, duration and frequency of exercise should be developed.
Control other underlying diseases: If you have other underlying diseases such as high blood pressure, diabetes , or other metabolic and endocrine diseases, consult your doctor before starting an exercise program. This helps ensure that you exercise at the right intensity and avoid unwanted risks.
2. Follow the exercise principles
2.1. Warm up thoroughly
Before starting any sports activity, it is essential to warm up. Warming up helps increase blood circulation to the muscles, warm up the body and reduce the risk of injury. Spend at least 5-10 minutes warming up with light exercises such as walking, rotating the wrists, ankles, and stretching.
2.2. Progressively increase, start with light exercises
One of the important principles for people with cardiovascular disease when exercising is to warm up gently. Going to the gym does not mean lifting heavy weights or participating in high-intensity exercises immediately. Instead, you need to start with light exercises such as walking on a treadmill, cycling, or using low-level cardio equipment.
The initial goal is to help the body get used to movement without putting too much pressure on the cardiovascular system. These exercises not only help improve blood circulation, but also reduce pressure on the heart, helping the heart muscle to gradually become stronger.
It is important to listen to your body during exercise.
2.3. Appropriate exercise intensity
Exercise intensity is a key factor in determining the level of safety for people with cardiovascular disease. Research shows that moderate exercise brings many benefits, while over-exercising can cause the risk of stroke or myocardial infarction.
Experts recommend that people with cardiovascular disease should maintain an exercise intensity of 50% to 70% of their maximum heart rate. To calculate the maximum heart rate, patients can use the formula 220 minus their age. For example, if you are 60 years old, your maximum heart rate will be 220 – 60 = 160 beats/minute. When exercising, your heart rate should be maintained between 80 and 112 beats/minute.
It is very important to monitor your heart rate throughout your exercise, and you can use a heart rate monitor to control this.
2.4. Avoid Excessive Strength Training
Although strength training such as weight lifting can help build muscle, for people with cardiovascular disease, lifting too much weight can increase the pressure on the heart, which can be dangerous.
Weight training should be done with light weights and focus on the number of repetitions rather than the weight. The duration of the workout should be limited and not prolonged to avoid causing a sudden increase in blood pressure.
You need to choose exercises, intensity, and duration… that are appropriate to your health condition.
2.5. Focus on cardio exercises
For people with cardiovascular disease, cardio exercises such as walking, light jogging, cycling, or swimming are often recommended. These exercises help increase blood circulation, improve heart muscle strength, and reduce the risk of stroke.
Regular cardio exercise helps the heart work more effectively and minimizes harmful factors to the cardiovascular system. However, patients need to pay attention not to overdo it and always rest enough between sets.
An important rule is that if you feel tired, dizzy, or short of breath, stop immediately and seek advice from your doctor.
2.6. Note the frequency, time, and environment of exercise
Exercise time also needs to be adjusted appropriately. People with cardiovascular disease should not exercise for too long, the maximum time for each exercise session should be maintained from 30 to 45 minutes, combined with breaks to ensure that the heart is not overloaded.
People with cardiovascular disease need to pay attention to the exercise environment to avoid negative impacts from the outside. Avoid exercising in weather conditions that are too hot or too cold, high humidity. Harsh exercise environments can increase pressure on the cardiovascular system. If exercising in the gym, make sure the space is airy and has adequate air conditioning.
2.7. Exercise systematically, regularly, and long-term
To achieve optimal results, exercisers need to maintain a regular and long-term exercise routine. Experts recommend spending at least 150 minutes per week on moderate-intensity aerobic exercises or 75 minutes on high-intensity exercises, combined with physical exercises at least 2 times per week.
2.8. Drink enough water, ensure nutrition
Dehydration can increase the risk of stroke, especially in hot environments. Drink enough water before, during and after exercise to maintain electrolyte balance and protect cardiovascular health.
Do not exercise immediately after a full meal or when too hungry. Exercise about 2 hours after a main meal. If you exercise too far from a main meal, you should have a suitable small snack before exercising.
In addition to exercise, people with cardiovascular disease need to maintain a healthy diet. Limit eating foods high in cholesterol, saturated fat, and salt. Instead, increase the use of foods rich in fiber, vitamins, minerals and heart-healthy fats such as omega-3.
Combining regular exercise with a reasonable diet will help improve overall health and effectively reduce the risk of stroke and heart attack.
2.9. Listen to your body
Before, during, and after exercise, and throughout your workout, always pay attention to your body’s signals. If you feel dizzy, have chest pain, have difficulty breathing, or feel excessively tired, stop immediately and rest. These signs can be early warning signs of a heart problem or stroke.
In summary, exercise, especially gym, can bring many benefits to people with cardiovascular disease, but it must be done properly. Following the doctor’s instructions, choosing the right exercises, controlling the intensity and duration of exercise are important factors to help patients improve their health without causing the risk of stroke.
