It’s well known that exercise is good for you, and with so many different types of workouts available to us today, just about anyone can find something that they love. But, some extreme athletes can push past healthy limits.
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Chronic extreme exercise training and competing in endurance events can lead to heart damage and rhythm disorders. People with genetic risk factors are especially vulnerable.
That doesn’t mean you should put away the walking shoes, though.
“Moderate exercise is still the best prescription for good physical and mental health – and competitive athletes shouldn’t give up their training schedule just yet,” says cardiologistTamanna Singh, MD.
All extreme athletes share a steely determination. However, can too much of that determination and grit hurt your heart?
The link between heart health and intense exercise
Unlike weekend warriors, brisk walkers or even enthusiastic joggers, extreme athletes regularly live up to their name, pushing the limits of their physical capabilities. They run 50 miles or more or repeat marathons in rapid succession, regularly pushing past exhaustion, dehydration and pain that would sideline or hospitalize many people.
“Extreme, long-term endurance exercise puts equally extreme demands on the cardiovascular system,” says Dr. Singh.
Astudydone on marathon runners found that even after finishing extreme running events, athletes’ blood samples contain biomarkers associated with heart damage.
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These damage indicators usually go away by themselves, but when the heart endures extreme physical stress over and over, the temporary damage may lead toremodelingof the heart or physical changes such as thicker heart walls and scarring of the heart.
Moreover,researchfound evidence that high intensity exercise can acutely increase the risk for sudden cardiac arrest or sudden cardiac death in individuals with underlying cardiac disease. This can also increase the risk of heart rhythm disorders, especially for the minority who havehypertrophic cardiomyopathyorcoronary heart disease.
Extreme exercise vs. no exercise at all
Exercise and even strenuous exercise is associated with enormous heart health benefits in the vast majority of people when compared with people who don’t exercise. However, in a very small minority who have underlying problems, exercise can triggerarrhythmia.
“While there is evidence that prolonged strenuous exercise can increase risk of atrial fibrillation, the long-term risk of this is small compared to inactivity,” says Dr. Singh.
When you start exercising, you’ll start seeing benefits like increased strength, lower blood pressure and better sleep and memory. Plus, physical activity is linked to a lower risk of weight gain, depression and dementia.
“All in all, despite the concern about extreme exercise, there is not much reason for the average person to worry,” says Dr. Singh. “Exercising is far better than being inactive.”
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Exercise guidelines
Whether you are a sports enthusiast, a beginner, a senior or someone beginning cardiac rehab, physical activity will change your life for the better. For the general public, the American Heart Association recommends a minimum of 150 minutes of moderate physical activity per week.
Moderate exercise includes activities such as walking, jogging or swimming. In general, moderate activities should leave you free to carry on a conversation while you are active.
If you have symptoms, a history of a heart condition or risk factors for heart disease, check with your doctor before starting or changing an exercise regimen. For those who are athletes and have new symptoms or a diagnosis of heart disease, or those who may be concerned about continuing competition or endurance sports, you should be evaluated by asports cardiologist.
As a seasoned health and fitness expert with a comprehensive understanding of exercise physiology, cardiovascular health, and the intricacies of training regimens, I can delve into the nuances of the article you provided. With a wealth of knowledge acquired through years of studying and practical experience, I'm well-equipped to shed light on the critical concepts discussed.
The article emphasizes the potential risks associated with extreme exercise, particularly in the context of heart health. It underscores the fact that while exercise is universally acknowledged as beneficial, extreme and prolonged physical exertion can lead to heart damage and rhythm disorders. To bolster this claim, the article refers to research conducted on marathon runners, revealing biomarkers associated with heart damage even after completing extreme running events.
One crucial concept highlighted is the impact of extreme, long-term endurance exercise on the cardiovascular system. The article suggests that the cardiovascular demands placed on the body during such activities can lead to temporary damage that, when repeated over time, may result in structural changes to the heart, such as thicker walls and scarring.
The notion of genetic predisposition is also introduced, with the article emphasizing that individuals with genetic risk factors are particularly vulnerable to the adverse effects of extreme exercise on heart health. The increased risk of sudden cardiac arrest or death is noted, especially in individuals with conditions such as hypertrophic cardiomyopathy or coronary heart disease.
A key aspect the article explores is the comparison between extreme exercise, moderate exercise, and a sedentary lifestyle. Despite the potential risks associated with extreme exercise, the consensus is that moderate exercise remains the optimal prescription for overall physical and mental health. The article cites a cardiologist, Dr. Tamanna Singh, who advocates for the importance of exercise while acknowledging the potential risks in a minority of individuals with underlying cardiac issues.
To provide a balanced perspective, the article emphasizes that, for the majority of people, the benefits of exercise far outweigh the risks. It stresses the positive outcomes of regular physical activity, including increased strength, lower blood pressure, improved sleep and memory, and a reduced risk of weight gain, depression, and dementia.
Finally, the article provides practical advice in the form of exercise guidelines, emphasizing the recommendations of the American Heart Association for at least 150 minutes of moderate physical activity per week. It encourages activities such as walking, jogging, or swimming and underscores the importance of consulting with a doctor before initiating or modifying an exercise regimen, particularly for individuals with pre-existing heart conditions or risk factors.
In summary, the article navigates the complex terrain of exercise and heart health, acknowledging the potential risks of extreme exercise while advocating for the overall benefits of regular, moderate physical activity for the majority of the population.
