Cardio: 4 Tricks to Avoid Putting Your Health at Risk

You always have some risk of cardiovascular issues when working out. This is especially the case for seniors. By doing cardio exercise, you're taking steps to prevent that, but high-intensity levels can be counterproductive. We'll look at four tricks to avoid putting your health at risk.
Cardio: 4 Tricks to Avoid Putting Your Health at Risk

Last update: 11 August, 2018

Cardio exercise offers many health benefits. It burns calories and improves your respiratory and circulatory systems. Still, pushing yourself too hard can also lead to negative consequences. We’ll explore how you can avoid putting your health at risk.

However, you should always remember a few tricks to avoid putting your health at risk when you start to swim, run, bike, do CrossFit, or any other sport that pushes your heart rate. The following are some suggestions on how to do just that.

Four tricks to avoid putting your health at risk when doing cardio

It’s crucial to take some precautions to keep your heart healthy and resistant to the exertion you put it through. Below are some guidelines you should keep in mind.

1. Be aware of your limits

Your motivation, enthusiasm, and willingness to push your boundaries can make you do great things. Still, you shouldn’t overdo it.

Your body adapts itself gradually and it will tell you when it’s time to rest or take a short break. Don’t ignore it. Especially if you’re older; it could lead to stress that your cardiovascular system won’t be able to withstand.

2. Take your environment into consideration

This recommendation is crucial during the summer and wintertime. Very high or low temperatures can be dangerous when combined with cardio exercise.

Heat stroke, dehydration, or a sudden change in temperature can lead to a respiratory or, even worse, a cardiovascular complication.

women running on treadmills gym

We don’t mean that you should stop exercising during these seasons. Rather, you should avoid the times of the day when the cold and heat are at their worst. What’s more, pay attention to whether it’s windy, humid, or raining.

Finally, it’s worth noting that cold weather and cardio, with the appropriate precautions, are a very good combination. They strengthen your immune system and significantly improve your performance, among other things.

However, it’s not recommended for everyone. One slip-up could lead to serious consequences from cold and dry air entering your lungs.

3. Get a check-up before starting

If you’re going to start competing in any sport, you’ll probably have to get a medical check-up. Nevertheless, if you’re training on your own, with a personal trainer, or if you are thinking of starting CrossFit, you should consult your physician beforehand.

An electrocardiogram, Doppler ultrasonography, and a stress test can help to prevent any issues that could compromise an athlete’s health. Furthermore, getting the green light from your physician ensures that you can safely withstand an intense workout.

4. Plan your workouts with professionals

When combined, all these tricks help you to avoid putting your health at risk, and will go perfectly with the guidance of a professional who is familiar with cardio. This includes both doctors, who will give you specific information about your case, and trainers, who are responsible for planning your exercises based on the above.

Having a trainer who knows about your fitness level, family background, and possible health risks, will help you to plan the training you need. Of course, this will also ensure that you progress gradually without harming your well-being in any way.

Finally, remember to use all the tools at your disposal to measure your results and progress. Technology offers amazing possibilities and helps you to know when to stop.

woman standing outside in workout gear avoid putting your health at risk

Other habits for your heart’s health

The above advice concerns your fitness. You should also consider the following points and tips, which deal with your day-to-day life and staying healthy:

  • Reduce or eliminate added salt.
  • Increase your intake of potassium, fiber, and vitamins.
  • Limit your intake of saturated and trans fats.
  • Drink less alcoholic drinks and smoke less tobacco.
  • Follow a healthy diet, that includes vegetables, fruit, whole grains, fish, and dried fruit.

What’s more, you should have an active and healthy sex life. After all, it’s a great way to activate your body and to produce hormones that boost your metabolism.

In conclusion, we’d like to emphasize the importance of regular check-ups. Sometimes, even if you don’t have any symptoms, you could be developing a condition that can be detected and treated ahead of time. When it comes to your heart’s health, nothing is too much.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.