Bangalore: You can have too much of a good thing, especially when it comes to exercise. Working out beyond the point of exhaustion and lifting weights with the wrong moves can all cause injuries or worse.

"Many people push themselves beyond limits, either in the hope it may build up muscles to show faster or to trim the tummy, but it just doesn't work that way,'' says gym trainer Bijou John.

Since exercise helps in secretion of certain hormones that provide a feeling of well-being, it is difficult for many to stop exercising even when their bodies plead with them to stop, he says.

Before you take up an exercise regimen, do consult your doctor, especially if you are pushing forty and really out of shape.

Even young people with hypertension or diabetes should consult the physician before taking up strenuous exercise. Discuss any medication you are on, any past injuries or surgery and their effect on exercise. Those on medication for non-insulin dependent diabetes, for example, may have to be careful about how they exercise because it can lead to dangerously low blood sugar levels. Those recovering from serious illnesses should also go slow, says Mr. John.

Slow pace

It does take time to get fit. You may have to begin slowly, adding simple exercises such as walking either in a park or on the treadmill at the gym before moving on to activities that demand more stamina.

You can then gradually increase your exercise sessions from 15 to 20 minutes to half hour or more. Three to four exercise sessions a week with breaks in between would lower the risk of injuries, Mr. John suggests. A certain amount of muscle strength and flexibility have to come in before any weight-lifting is taken up.

You can start with dumb bells weighing 5 kilos to start with and then move on to 10 kilos and more as the muscle strength improves.

BP fluctuation

Avoid abrupt stops from working out because it can lead to fluctuation in blood pressure and even cause a fainting spell. It helps to warm up, perhaps with a treadmill session before moving to more heavy exercise. You can avoid muscle cramps and ligament injuries, this way, he says.

While regular sustained exercise reduces the risk of heart disease, heavy workouts only during the weekends may have the opposite effect. Heavy physical exertion in those out of condition and long unused to exercise can be quite harmful, Mr. John adds.

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