Endurance Exercise Can Damage Your Heart

Dr. Eric Berg 08/31/2023

Ask any endurance athlete, and they’ll likely tell you about the exhilarating highs and rewarding feeling of pushing their bodies to the limit. This drive, this passion, is what fuels them mile after mile.

But, there’s a flip side to endurance exercise that often gets overshadowed by the pursuit of physical prowess: endurance exercise heart risks.

Let’s uncover the often-overlooked impacts of endurance exercise on the heart, separating fact from fiction and giving you actionable steps to protect your ticker while still pursuing your fitness goals.

The Haywire Heart: Why Endurance Exercise Heart Risks Matter

Exercise, in its many forms, is generally good for you. But, is there such a thing as too much exercise? When it comes to endurance training, it seems like there is.

The book, The Haywire Heart, by Chris Case and John Mandrola, discusses the potential downsides of excessive endurance training. The book serves as a wake-up call for those who push their limits week after week. One of the key takeaways?

An estimated one-third of marathon runners show signs of dilated ventricles. This is a condition where one or both of the heart’s main pumping chambers become enlarged.

Is it a coincidence that they are marathon runners? Let's learn more about the effects of excessive endurance exercise on the heart.

Endurance Exercise Heart Risks: What Happens

The human heart is an incredible organ. It tirelessly powers our bodies using its four chambers: two atriums, the primer pumps, and two ventricles, the powerhouses.

In individuals participating in persistent, prolonged endurance exercise—think hours a day, multiple times per week, for years—noticeable structural and functional shifts can occur in the heart.

While some adaptations are positive, like increased efficiency and a lower resting heart rate, other changes signal potential concerns.

This is where those endurance exercise heart risks come into the picture. This is especially true when it comes to coronary artery size. Can endurance training have a negative effect on the arteries?

Common Endurance Exercise Heart Risks

Ventricular Tachycardia: This heart rhythm disorder occurs when the heart’s electrical system malfunctions, causing the ventricles to beat too fast. It can cause low blood pressure and lead to death.
Cardiac Fibrosis: This refers to the development of scar tissue within the heart, which can interfere with its ability to effectively pump blood. The scar tissue replaces the heart muscle, increasing the risk of blood clots.
Cardiomyopathy: This serious condition causes the heart muscle to struggle to pump blood efficiently, often leading to fatigue, shortness of breath, and fluid buildup. In some cases, a heart transplant may be needed.

How Do These Risks Develop?

To understand how this happens, picture your heart like a well-oiled machine. With sustained endurance training, that machine, while incredibly strong and efficient, operates at a lower RPM for extended periods.

This chronic lower heart rate, though seemingly healthy, can disrupt the heart’s delicate electrical system.

The result? Issues like premature contractions (extra heartbeats). These occur when the heart’s secondary pacemakers try to kick in, mistaking the slowed rhythm for a problem. This is how heart disease risk factors can begin.

Doctor cardiovascular check-up

Protecting Your Heart: How To Minimize Endurance Exercise Heart Risks

How can individuals participating in endurance training reconcile their passion for pushing their physical limits with the undeniable importance of safeguarding their heart health?

Practical Tips to Minimize Endurance Exercise Heart Risks:

Listen to Your Body: Pay close attention to what your body is telling you. If you experience palpitations, unusual fatigue, or shortness of breath, these could be signs you are overdoing it. It is advisable to consult a medical professional for personalized guidance if you notice any alarming changes in your body.
Diversify Your Workouts: It is wise to incorporate interval training into your exercise routine. Interval training challenges your heart differently. It does so by alternating between high-intensity bursts and recovery periods. This creates a different type of stress on your heart. Consider adding strength training, flexibility exercises like yoga or Pilates, and even low-impact activities like swimming to round out your fitness routine. You'll get a wider range of benefits without overtaxing your cardiovascular system.
Rest and Recovery: Just as crucial as the workout itself is prioritizing adequate rest and recovery periods. Aim for at least one to two days of rest per week. This gives your heart and muscles ample time to repair and rebuild after strenuous sessions.

In their book, The Haywire Heart, Case and Mandrola detail many cases of individuals experiencing adverse effects from endurance training.

They go on to discuss mitigating risks and even reversing some of the negative changes seen with endurance training. Their suggestion is often simple: reduce overall training volume.

Probiotic and enzyme supplements on a wooden spoon

Endurance and Wellness

Highlights the importance of maintaining cardiovascular health while engaging in prolonged physical activities. Endurance exercises, such as running and cycling, can significantly benefit heart health by improving circulation and reducing the risk of heart disease.

However, the strain of intense workouts can sometimes lead to digestive issues, including constipation. Incorporating probiotics for constipation into your diet can be a game changer, as these beneficial bacteria support gut health and promote regular bowel movements.

Consuming probiotic-rich foods like yogurt, kefir, and fermented vegetables can enhance your digestive system, ensuring that your body effectively absorbs the nutrients it needs to sustain your endurance activities.

By focusing on both heart health and digestive wellness, you can create a well-rounded approach to fitness that supports your overall well-being and enhances your performance.

Conclusion

The journey toward a healthier and fitter version of ourselves is multifaceted. It involves respecting the limits and rhythms of our bodies. Being mindful of the potential endurance exercise heart risks doesn’t mean abandoning your passion.

By understanding your body’s cues, adapting your workouts, and embracing a holistic approach to fitness, you can enjoy your athletic journey. Ultimately, endurance athletes can continue on their fitness journey while living a healthier, more energetic life.

FAQs About Endurance Exercise Heart Risks

Do Endurance Athletes Have Heart Problems?

While many endurance athletes enjoy excellent cardiovascular health, research suggests a subset experience heart-related problems. Some individuals show signs of dilated ventricles, fibrosis, and an increased risk of arrhythmias, like ventricular tachycardia.

A lifelong endurance athlete may experience a higher risk of these complications.

What are the Effects of Excessive Endurance Exercise on the Heart?

Excessive endurance training, while offering benefits, can strain the heart. This is especially important in individuals participating in training with calcified plaque buildup.

Chronic prolonged exercise might disrupt the heart’s rhythm. It can also lead to issues like cardiomyopathy (an enlarged or stiff heart) or an increased risk of atrial fibrillation.