Recommended Exercise Precautions for Athletes with Anemia
Low iron levels and anemia in the body are commonly caused by many different factors, but one of them can be exercise. Both men and women who exercise vigorously on a regular basis can be more prone to developing anemia because of their level of fitness and intensity. But ironically, aerobic exercises can also improve the distribution of red blood cells in the body and fight off anemia symptoms.
This article will address the exercise precautions that athletes should keep in mind while working out and living a healthy lifestyle. With dietary adjustments, exercise precautions, and supplementation with Fergon, anemia exercise is very possible and beneficial.
Anemia and Exercise
Endurance athletes and runners can become anemic because of their excessive sweating, increased iron requirements, and decreased iron absorption. It is also possible that anti-inflammatory drugs taken by athletes to reduce pain and swelling contribute to iron deficiency as well.
The best way to exercise with anemia is to find activities that keep the body moving without draining all of one’s energy. Aerobic exercises, such as running, biking, and swimming, help deliver red blood cells to muscle tissue. But in individuals with anemia, they may also decrease hemoglobin at the same time.
Iron Depletion Rate in Athletes
As an athlete’s body is pushed to the limits, his or her dietary iron levels increase. If one’s intake of iron is not increased with greater levels of exercise, then a deficiency may occur. Athlete’s bodies require more nutrients than the average person’s body; therefore, iron depletion rates are often higher.
Anemia and Exercise Precautions
It is very important for anemic athletes to continuously monitor their heart rates because this condition can cause the heartbeat to become rapid and irregular. Athletes with exercise induced anemia should consider wearing a heart rate monitor to ensure that they are working out within a healthy range of intensity.
When starting a new exercise routine, it is advised to start with short 10-15 minute sessions and gradually build up time and intensity. Adding 5-10 minutes to workouts every few weeks is a good strategy for anemic athletes until 30-60 minutes is reached and found to be sustainable for three or four workout sessions per week. Also, anemic athletes can aim to follow a strength training program for major muscle groups for two or more days per week.
Anemic athletes should understand what fatigue feels like in their own individual bodies and not push themselves too hard when fatigue hits. Frequent breaks can help restore energy in the middle of workouts and allow the body to regain strength. Athletes should also be prepared for increased muscle stiffness and soreness due to more lactic acid building up in the bloodstream.
Doctors recommend abstaining from exercise if an anemic person has chest pain, other heart symptoms, or severe fatigue. Exercise is also not recommended if one’s resting blood pressure is more than 180/110. Athletes who have been diagnosed with anemia should discuss their health goals, diet plan, and supplement regimen with a doctor on a regular basis to monitor symptoms and improve fitness performance over time.
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