In recent years, there have been growing reports of people suffering heart attacks during gym workouts. High-profile cases such as Puneeth Rajkumar and Raju Shrivastava have raised public concern and started important conversations around exercise safety.
Exercise is good for the heart, but when done incorrectly or without understanding one’s limits, it can turn risky. Below is a detailed, easy-to-follow guide on why heart attacks can happen in the gym and how you can exercise safely.
Common Reasons for Heart Attacks During Gym Workouts
1. Sudden High-Intensity Exercise
Many people jump straight into intense workouts after years of a sedentary lifestyle. Heavy weightlifting, sprinting, or high-speed treadmill sessions put sudden pressure on the heart, especially if the body is not conditioned.
2. Undiagnosed Heart Problems
Conditions like blocked arteries, high blood pressure, diabetes, or high cholesterol often show no early symptoms. Exercise can act as a trigger in people who are unaware they have heart disease.
3. Overexertion and Peer Pressure
Trying to match others in the gym or following online fitness trends without considering personal fitness levels is a common mistake. Overtraining without rest increases cardiac stress.
4. Poor Warm-Up and Cool-Down
Skipping warm-up and cool-down sessions causes sudden changes in heart rate and blood pressure, increasing the risk of rhythm disturbances.
5. Dehydration
Lack of fluids thickens the blood and reduces circulation efficiency, forcing the heart to work harder during exercise.
Safe Exercise Guidelines to Protect Your Heart
Start Slow and Build Gradually
Beginners should always start with low-intensity workouts and increase intensity over several weeks. Your heart needs time to adapt.
Train Under Supervision
Exercise under the guidance of an experienced gym trainer, especially if you are new, overweight, or above 40 years of age.
Know Your Heart Rate Limits
Understanding your heart rate is very important, especially while using a treadmill.
- Maximum Heart Rate (MHR):
220 − your age
Example: If you are 50 years old
220 − 50 = 170 beats/min - Target Heart Rate Zone:
60% to 80% of MHR
For 170 MHR → 102 to 136 beats/min
Try to stay within this range during exercise. Avoid pushing your heart to its maximum limit.
These calculations apply to healthy individuals with a negative treadmill test (TMT).
If your treadmill test is positive, exercise should be done only under medical supervision.
Importance of Rest and Recovery
Exercise 5 days a week and keep 2 days for rest. Recovery allows the heart muscles to repair and prevents overuse stress. Daily intense workouts without rest can do more harm than good.
Lifestyle Habits That Reduce Heart Attack Risk
Heart-Friendly Diet
- Eat high-fiber foods: fresh vegetables, fruits, whole grains, nuts, and seeds
- Avoid:
- Processed and packaged foods
- Bakery items
- Sugar-rich foods
- Saturated and trans fats
- Excess dairy and red meat
- Processed and packaged foods
Stress Control
Mental stress directly affects heart health. Make time for:
- Yoga and meditation
- Leisure activities
- Spending time with family and friends
Quality Sleep
Most urban adults sleep late and get poor-quality rest. Aim for at least 6 to 7 hours of sound sleep every night to support heart recovery.
Quit Smoking and Limit Alcohol
- Smoking narrows and hardens blood vessels, raising blood pressure and heart risk
- Alcohol intake raises blood pressure and weakens heart muscles over time
Manage Existing Health Conditions
Conditions that raise heart attack risk:
- Obesity
- Diabetes
- High blood pressure
- High cholesterol
These should be managed with lifestyle changes and medicines when required. Regular health check-ups are strongly advised before starting a new workout routine.
Who Should Get a Cardiac Check Before Gym Training?
You should consult a doctor before joining a gym if you:
- Are above 40 years of age
- Have diabetes, BP, or cholesterol issues
- Have a family history of heart disease
- Experience chest pain, breathlessness, or dizziness
A simple cardiac evaluation can prevent serious outcomes.
Conclusion
Exercise saves lives, but only when done correctly. The goal is not to compete with others but to stay consistent, safe, and aware of your body’s limits. Listening to your heart is just as important as strengthening it.
Frequently Asked Questions (FAQs)
1. Is it safe to exercise in the gym for heart patients?
Yes, gym exercise can be safe for heart patients if done under medical guidance. Low- to moderate-intensity workouts are usually advised. A cardiac evaluation and a treadmill test should be done before starting.
2. Can gym workouts cause heart attacks?
Gym workouts do not directly cause heart attacks, but sudden high-intensity exercise, overexertion, dehydration, or underlying heart disease can trigger a heart attack during exercise.
3. What are early warning signs of a heart problem during exercise?
Stop exercising immediately and seek medical help if you experience:
- Chest pain or tightness
- Shortness of breath
- Dizziness or fainting
- Excessive sweating
- Pain in the left arm, jaw, or back
4. What is the safest heart rate while exercising on a treadmill?
The safe target heart rate is 60% to 80% of your maximum heart rate.
Maximum heart rate is calculated as 220 − age. Staying within this range reduces stress on the heart.
5. Should beginners avoid heavy workouts in the gym?
Yes. Beginners should avoid heavy weights and high-speed cardio. Start slow, focus on form, and increase intensity gradually over a few weeks.
6. Is warm-up really necessary before gym exercise?
Absolutely. A 5 to 10 minute warm-up prepares the heart and muscles, prevents sudden heart rate spikes, and reduces the risk of injury or cardiac stress.
7. How important is hydration during workouts?
Very important. Dehydration makes the heart work harder and increases the risk of cramps, dizziness, and heart rhythm problems. Drink water before, during, and after exercise.
8. How many rest days are needed in a week?
Ideally, exercise 5 days a week and take 2 rest days. Rest helps the heart and muscles recover and prevents overtraining.
9. Can young people also get heart attacks in the gym?
Yes. Due to stress, poor diet, smoking, alcohol use, lack of sleep, and undiagnosed heart conditions, heart attacks are now seen even in younger people.
10. Who should get a heart check-up before joining a gym?
You should consult a doctor if you:
- Are above 40 years of age
- Have diabetes, BP, or cholesterol
- Are overweight
- Have a family history of heart disease
- Have been inactive for a long time
11. Is treadmill exercise safe for daily workouts?
Treadmill exercise is safe if done at the right speed, incline, and heart rate. Avoid sudden speed increases and long high-intensity sessions without breaks.
12. Can lifestyle changes reduce heart attack risk during exercise?
Yes. A healthy diet, stress control, proper sleep, quitting smoking, limiting alcohol, and managing diabetes or BP greatly reduce heart attack risk.
