New gym membership. Heavy weights on day one. A plan to look like a film hero by next month. Dr. A. Sreenivas Kumar warns that this is exactly the approach that can get people into trouble.
Exercise remains one of the best things you can do for your heart. The danger lies in doing too much, too suddenly.
Quick takeaways
- Aim for 30 minutes of activity, five days a week.
- Always warm up and increase effort gradually.
- Light, guided weight training can be fine; sudden heavy lifting is risky.
- Chest discomfort during exercise is a reason to stop and get checked.
When to get emergency help
Stop and call an ambulance (108 in India) or go to the nearest emergency department if you have severe chest pain or pressure, pain with sweating, breathlessness or fainting. Do not drive yourself.
Why sudden effort can be dangerous
Many people have cholesterol plaques without knowing it. Sudden heavy strain can make a plaque rupture. A clot then forms on it and can block the artery, causing a heart attack.
| Safer approach | Riskier approach |
|---|---|
| Brisk walking, cycling, swimming or jogging | Starting with very heavy weights |
| Warm-up and cool-down | Going straight into maximum effort |
| Small weights, such as 2 to 3 kg, increased gradually | Trying to build muscle overnight |
| Guided training | Pushing through warning signs |
How much is enough?
Dr. Kumar recommends a comfortable 30 minutes of continuous brisk walking, five days a week. If you have no place to walk, a treadmill or cycling works too. Climbing stairs and moving around during the day also counts, because some activity is better than none.
Find your heart rate limit
Subtract your age from 220 for your approximate maximum heart rate, and stay within about 85% of it. At age 50: 220 − 50 = 170, and 85% is about 145 beats per minute. Treadmill readings are generally reasonable, though an irregular heartbeat can make them less reliable.
Listen to your body
Your tolerance grows with steady practice. When your body tells you to stop, rest before you continue. Do not force it.
Being fit does not make you immune
Fit people can have heart attacks too. Pay attention if you feel discomfort, tiredness or breathlessness during an activity you normally manage easily.
Frequently asked questions
Can heart patients lift weights?
People with significant heart disease should not do heavy lifting. Ask your cardiologist what is safe for you.
Should I get checked before joining a gym?
It is sensible if you are over 40, have a family history, or have diabetes, high blood pressure or a smoking habit.
What if I cannot walk much?
Older adults or those with limited mobility can still benefit from yoga and meditation.
Have a question about your heart?
Dr. A. Sreenivas Kumar is a Senior Consultant Cardiologist and Director of Cardiology and Clinical Research at Apollo Hospitals, Hyderabad. If you have symptoms or risk factors, book a consultation rather than waiting for them to get worse.
This article is for general education and is adapted from Dr. Kumar’s public talks on SumanTV. It does not replace medical advice for your own condition. Please do not start or stop any medicine without speaking to your doctor.