Gymming should be fun, not fatal

As gym and fitness culture continues to rise, promoted endlessly by social media, doctors warn that over exertion in the gym, or even gymming without the right know-how, may lead to irreversible health complications. “The gym is a dangerous environment with machines and weights, especially if one is not well versed with the right way to use the equipment,” says Dr Ramneek Mahajan, chairman-orthopaedics, joint replacement and chief robotic joint replacement, Max Smart Super Specialty Hospital, New Delhi.

Myth: Overexertion equals results

“People think that over-exertion (in the gym) can help them achieve washboard flat abs and six packs within a short period of time,” says Dr Mahajan, saying that the crash diets and 2-3 hour gym routines popularised by social media only serve to encourage this misunderstanding. Vaibhav Daga, consultant, sports medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai, agrees.

Risks of overgymming

Overexertion in the gym can most commonly lead to muscle and joint injuries such as sprains, ligament tears, stress fractures, and tendonitis, often from lifting excessive weights or poor form. However, for women there is also a risk of hormonal imbalances, says Daga, leading to menstrual irregularities, infertility and reduced bone density.

“Overtraining weakens the immune system, making one more susceptible to infections, while the cardiovascular system can also be affected with arrhythmias or, in rare cases, sudden cardiac events. Mental health issues like anxiety, irritability, and depression are also being increasingly reported due to extreme regimens,” shares Daga, reiterating his point that such habits when maintained regularly will have an impact both physically and mentally.

He goes on to say that consistent overgymming can lead to irreversible health complications as well, including chronic musculoskeletal pain and degenerative conditions such as osteoarthritis on account of repeated joint strain.

“In some rare cases, overexertion may increase the risk of rhabdomyolysis (muscle breakdown) and cardiac events like heart attacks and arrhythmias (abnormal heart rhythms),” says Dr Mahajan. He says that extreme fitness habits can put fitness enthusiasts at the risk of long-lasting health complications like cardiovascular issues (like thickened heart walls due to excessive workout or overtraining), muscle and bone damage, chronic fatigue, and serious mental health issues as well like eating disorders or exercise addiction. “Hence you are advised to focus on balanced, sustainable and moderate fitness habits,” he stresses.

What to watch out for

“Overexertion-induced injuries can present with foreshadowing symptoms such as muscle soreness, joint pain, increased fatigue, shortness of breath, a racing heart, and mood changes,” says Dr Mahajan. According to him, regular gym goers are advised to commit to at least 5-10 minutes of warm-up exercises before they start their routine sets. Daga adds that persistent fatigue, excessive muscle soreness, reduced athletic performance, mood changes, sleep disturbances, irregular menstrual cycles, or frequent infections can also be red flags of overtraining.

He shares from his expertise in sports medicine, “Include rest days to allow recovery and avoid training the same muscle group on consecutive days. Follow global exercise guidelines: about 150 minutes of moderate activity or 75 minutes of vigorous activity per week unless under supervision.” Both specialists advise the adoption of balanced diets and avoidance of heavy meals right before a workout.

They also advise the supervision of a gym trainer, for the untrained just beginning to use the gym for workouts. “A trainer helps customise the kind of training that one desires for a specific body type with some trainers certified for nutritional advice as well,” says Dr Mahajan.

As for Daga, he strongly recommends hiring a trainer, especially for beginners. “These trainers are also equipped to identify early signs of overtraining. However, independent gymming is possible once individuals are educated, disciplined, and self-aware,”he added. “Those who choose to exercise alone must progress slowly, monitor their health, and ideally undergo periodic medical check-ups.”

Last month, the news of the death of Priyajit Ghosh, a rising cricketer from West Bengal was reported, revealing he died of a heart attack in the middle of a gym session. Ghosh had made a name in the Under-19 district cricket circuit and had been eyeing the Ranji Trophy and eventually the national team. In July, a 52-year-old man passed away after experiencing a heart attack while exercising in a gym in Faridabad, which sparked discussions on extreme workout regimes and how appropriate they are for middle-aged gym goers.

In another incident last month, a 37-year-old man in Pune died of a cardiac arrest while exercising in the gym.
Awareness on the pitfalls of indiscriminate gymming and extreme fitness routines and diets is not growing at the same rate as the fad of fitness culture. With gyms, big and small, around every corner in urban cities, it has become doubly easier for people to purchase memberships and visit the gym for a few hours every day before or after work. However, as doctors and specialists are increasingly pointing out, gymming cannot exist without corresponding lifestyle changes as well.
“To achieve a healthy body, it is essential to have a holistic approach. Focusing on the physical aspects of the body with training in the gym is just one part of it,” insists Dr Mahajan.

“Other aspects involve meditation, good nutrition, and achieving flexibility. Physical activities to improve cardiopulmonary reserve include exercises other than gymming like pursuing an outdoor sport, cycling, swimming which work on the body as a whole rather than part of it,” adds Dr Mahajan.