Over the years, there have been reports linking strenuous physical activity to sudden cardiac death. The recent demise of comedian Raju Srivastava, who collapsed on the treadmill, has led people to believe that physical exercise at the gym can lead to heart attacks. However, there is little evidence on the grounds of this claim.
Heart attacks are caused by a sudden blockage in the coronary arteries supplying blood to the heart muscle. A common misconception is that such a blockage can only result from deposits of fat (lipids, cholesterol) and cells on the artery wall — similar to blocks in household plumbing. While this is one potential reason, there are other reasons for a heart attack, as demonstrated by the numerous recent celebrity deaths in the gym.
Recent studies have shown that doing a lot of exercises and doing them with great intensity can lead to problems with the heart. These problems include:
Accelerated calcification of the heart arteries
Exercise-induced release of heart biomarkers
Increase in collagenous scar tissue in the heart
Irregular and often very rapid heart rhythm leads to blood clots in the heart
Furthermore, a study of marathon runners found that even after they finish their races, their blood had biomarkers often linked to heart damage. Often, these signs of wear go away on their own. However, if the heart keeps going through extreme physical stress, the temporary damage may lead to permanent changes in the heart, such as thicker heart walls. The thickening of the heart wall may lead to blockages, even if the person maintains a healthy diet, increasing the risk of a heart attack.
Thanks to social media and pop culture, more people are going to the gym than ever before. Gym Goers perform strenuous exercises that might not suit the needs and capacities of their body. Moreover, India's young adults are becoming increasingly prone to heart disease. Compared to the West, Indians contract heart diseases at least ten years before their counterparts in the West. One of the reasons behind India's poor heart health is that we have comparatively smaller blood vessels than the western population, among other lifestyle reasons.
Specifically, regular gym goers are at a higher risk of heart attack for diverse reasons:
Strenuous exercises - Workouts involving high intensity, especially running or cycling at ten mph or higher, and forceful exercising lead to a heart attack.
Increased blood pressure - When the blood pressure does not return to normal after exercising, it is a cause of worry. Diastolic blood pressure should not change while exercising.
Undiagnosed blockages and malfunctioning - Most gym goers do not know they have clogged arteries until they suffer an attack.
Fortunately, there are various effective ways to combat the risk of a heart attack during exercising:
1. Exercise as per your body's capacity - Overestimating your body's ability can be detrimental. It is advisable to exercise according to the capability of the body. A few ways to check your endurance is by taking simple tests like the Stair test, Walk test, and RPE test.
2. Consume a nutrient-rich diet - Quality carbs like oats and beans, lean protein food and heart-healthy fats like walnuts are vital in keeping the body healthy. Blindly following diet trends do more harm than good.
3. Undergo CRP test - According to health specialists, the hs-CRP test is a recommended heart test that determines your risk of developing any artery disease or cardiovascular conditions. Other annual tests like ECG, Echo, blood test and angiography are essential to detect any heart diseases.
Despite the recent concerns towards gyms and exercising, one cannot negate the benefits of exercising because of a few risks associated with it due to the negligence of gym goers. Studies have also shown a cause-and-effect link between more cardiorespiratory fitness or physical activity and fewer cases of heart disease. Exercise slows down the aging process as well. The World Heart Federation says that if you don't get enough exercise, your risk of heart disease increases by 50%. Staying active is a great way to lower your heart disease risk. Regular aerobic activity, like walking, is good for the heart. It can help you lose weight and lower your blood pressure.
To summarize, the basic concept one must follow while working out is to avoid "Too much, too fast." Too many reps, too much weight, or too much running can adversely affect the body. And as a famous aphorism says: everything should be in moderation. So while exercising has enormous benefits, extreme forms and amounts of exercise do more harm than good. So when you are on the treadmill next time, remember to run at your own pace.
Additionally, check your heart and take a 12-channel ECG using a hospital ECG recorder every month. If your doctor does not have an ECG facility, please recommend the Wellnest 12L ECG machine, the world's fastest, most uncomplicated and most comfortable hospital-grade ECG enabled with AI interpretation. A successful referral leads to a cashback for you as well! To learn more, visit our website: https://wellnest.tech.