Death of Raju Srivastava: What are the do's and don'ts for a gym newbie?  How to avoid the collapse of the treadmill?

Death of Raju Srivastava: What are the do’s and don’ts for a gym newbie? How to avoid the collapse of the treadmill?


Check your health score

Before choosing a health regimen, especially ones that put extra strain on your body, such as weightlifting, crunches, deadlifts, and pullups, do a stress test. Do not register arbitrarily. During a stress test, a healthcare provider will monitor a person’s heart rate as they walk on a treadmill or pedal a stationary bike. This test will help a healthcare professional understand how well the heart is working and if there is a risk of cardiovascular problems. Additionally, stress testing is essential as it can prevent sudden death from excessive exercise, usually caused by abnormal heartbeats.

Stay hydrated and always have food before exercising

While there’s no doubt that drinking water is essential throughout the day, drinking water is essential throughout your exercise regimen. Drinking enough water during an exercise program will help you maintain peak performance, especially if you’re working out. Plus, hydrating yourself during your workout can help you recover much faster after a hectic session.

Exercising on an empty stomach is not a good idea

While this can help you burn off valuable energy sources, you will have less stamina throughout your exercise regimen. It can also cause low blood sugar levels, making you feel dizzy, nauseous, or shaky. To avoid this, it is best to eat a small meal (45 minutes to an hour) before going to the gym. Refrain from eating meals and going to the gym immediately.

Get enough sleep

Sleep is essential for your body to function at optimal levels. If you suffered minor injuries or pain during your exercise regimen, a good night’s sleep will help you recover faster. Additionally, if you suffer from sleep deprivation, 30 minutes of moderate aerobic exercise can improve your sleep quality.

Use correct form and posture

If you are new to a gym or just starting a new exercise program, it is always best to do so under the guidance of a trained expert. In such a scenario, it is always recommended to invest in a personal trainer to understand the routine and practice the correct form and technique.

A deadlift can severely strain your lower back vertebrae and disc, especially if you use the wrong form. It’s equally important to keep your spine straight and not lean to the side, especially when doing a bicep curl. Also, there is a strong possibility of aortic dissection (an emergency condition that occurs when a tear forms in a blood vessel of the heart) when a person lifts heavy weights without prior knowledge.

In addition, incorrect form and posture can also lead to the development of a hernia. As high intensity exercise increases pressure in the abdominal cavity, it can cause tearing, which can be avoided with proper instruction from a specialized expert.

Keep breathing, especially when lifting weights

It is a bad idea to hold your breath while performing an exercise. This may take some practice, but it’s essential to inhale and exhale as deeply as possible when exercising. Do not inhale by “gasping” for air with rapid, vigorous breathing, as this will not provide enough oxygen to supply the muscles of your body. Keep your breathing constant throughout your regimen.

Besides the above points, remember never to overwork your body and always pay close attention to any problems that may arise. If you feel uncomfortable, it’s always best to contact a medical professional as soon as possible, because a quick diagnosis can truly save your life. Also, don’t use unregulated gym products as they can affect your overall health and well-being.

(As told to Rupsa Chakrabarty)

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