Whilst you may feel the drive to push through any pain, don’t forget to listen to your body. Look out for any injuries sustained and make sure that they’re treated immediately to avoid further damage. The RICE method (ref. link) is a popular, go-to approach because of its simplicity.

Rest: First, take the weight off the injury by sitting or lying down.

Ice: Apply the ice for at least 15 minutes (maximum 20 minutes) and then leave it at least 45 minutes before re-applying to avoid any chance of frostbite. Do this about 5 times throughout the day.

Compression: Compress the area using an elastic bandage, wrapped tightly enough to provide support but not limit movement.

Elevation: Raise the injured limb above heart level to reduce the swelling.

Studies show that during intense, continuous endurance exercise, the glycogen or energy stored in your muscles is depleted after about 90 minutes. Carb-loading involves eating more carbs at every meal and snacks 5-7 days before your race so that your muscles have plenty of energy stored on race day. Then, on race day, try and eat an easily digestible meal high in carbs and low in fibre.

Although regular exercise contributes to many well-established long-term health benefits, vigorous exercise is also associated with a transient increase in the risk of heart events. Studies conducted by the American Heart Association (ref. link) evaluated the rate at which cardiac events occurred during high-intensity exercises like marathons. They showed that 50% of these events took place in the last mile of the race, and among participants in triathlons, almost 40% of cardiac events occurred in first-time participants. During training for high-intensity,multi-hour endurance exercises like marathons, individuals may often experience cardiac strain. Their heart enzymes like troponin and B-type natriuretic peptide (BNP) are elevated and they may have patchy myocardial fibrosis. This sustained load may lead to remodelling of the heart, instigating cardiac conditions like arrhythmias. Therefore, it is essential to be mindful of marathon heart damage.

This year, it is especially important to keep an eye on your heart when returning to Marathon training, because covid induced myocarditis, and myocarditis as an adverse reaction to covid vaccines, may have lingering effects on the health and performance of even seasoned marathon runners.

 

Click here (ref. link) to read our detailed blog about the warning signs of cardiac disease. Our blog on getting back to your marathon exercises after recovering from Covid-19 also gives practical tips for getting back to your fitness routines.

Frequently Asked Questions :

What heart rate should you aim for when training for a marathon?

Running is an exercise that is known to give lasting cardiovascular benefits. However, you will need to determine your target heart rate for running, especially a marathon, based on your age and maximum heart rate. When running a marathon you should train at up to 85%  of your maximum heart rate.

Are running marathons good for your heart?

Research shows that running lowers blood pressure and improves metabolism. As per the Journal of the American College of Cardiology, a positive connection between heart health and running was established among the study participants based on data from 55,000 adults over 15 years. Running has proven to be a heart-healthy activity for most people. 

 

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We’ve all been there … the last few steps away from the finish line, the last mile on the exercise bike, the countdown to the end of a great bench press session. You can feel your blood pounding in your ears, the adrenaline rushing through your veins, your racing heartbeat… until it literally skips a beat. And not in a good way.

The first instinct is to slow down. What if we pushed ourselves too much? Better to be safe than sorry. The news of sudden cardiac deaths in seemingly healthy people, many of them young, who collapsed right in the middle of their workouts, has made everyone a little nervous. These events have us asking some tough questions – how much is too much? Can you hurt your heart by exercising too much?

Does too much exercise cause heart problems? 

Sudden cardiac deaths (ref. link) account for 40–50% of all heart-related deaths and 15–20% of overall mortality. Studies show that men who are not used to intensive exercise are most at risk, while women and regular exercisers have slightly reduced risks. While it seems like the chances of a heart attack during exercise are higher if you suddenly go from couch potato to 5K, cases where high-intensity exercises lead to heart rhythm abnormalities, are the ones we should keep a lookout for.

What happens inside our bodies as we exercise?

Just like any other muscle in your body, as you begin to exercise, your heart will quickly contract and relax and blood circulation will increase. This helps to get oxygen-rich blood to your muscles, faster. As you continue to pick up the pace, the demand for oxygen in the blood will increase. The heart will try and keep up with this demand by increasing the heart rate as well as the force with which the heart muscle contracts. This is why the heart races and body temperature rises as you move your muscles.

That Funny Feeling: What symptoms of heart disease could you experience while exercising? 

If the exercise puts too much strain on your heart, you may experience:

• Dizziness or lightheadedness
• Chest pain
• Shortness of breath
• Nausea
• Irregular heartbeat or pulse

It is important that you pay attention to these warning signs, and rest. The most alarming symptom for most people is the uncomfortable sensation of irregular heartbeats or arrhythmias.

Atrial fibrillation is a type of arrhythmia that commonly occurs in older adults with coronary artery disease, valvular disease, or other heart diseases. Studies (ref. link) have shown that they also occur in people who take part in regular endurance exercise. One study estimated that the risk of atrial fibrillation increased by about 16%, and the risk of atrial flutter increased by 42%,  for every 10 years of regular endurance exercise, i.e. if one exercised three or more times per week, for over 30 minutes.

Tennis icon Billie Jean King  (ref. link) and basketball star Larry Bird (ref. link) are prominent examples of star athletes who developed atrial fibrillation when they were still young and active.

The Panic Button: Can too much exercise harm my heart? 

The most common recommendation for people who experience arrhythmias while exercising would be to scale down the duration and intensity of the exercise, but athletes in training or those who work consistently towards their fitness goals are often reluctant to give up on their hard-won stamina.

Although a European study (ref. link) showed that male athletes reported fewer episodes of arrhythmia after reducing their athletic activity; the response was greater in younger athletes (30% reduction in episodes) than in older athletes (11% reduction in episodes).

The Next Step: Running for a Stress Test 

Experiencing atrial fibrillations or heart flutters can be scary, and might prompt you to reschedule your yearly health check-up. A full examination may reveal a stable resting heart rate, normal blood pressure, and no findings on an ECG. The logical next step is to find out if the arrhythmia is stress-induced. Enter the treadmill test!

During a stress test (ref. link), you walk on a treadmill so that you force your heart to work harder, while you step up your activity levels and monitor its performance using an ECG and blood pressure graphs. Doctors would look out for symptoms like shortness of breath, chest pain, excessive sweating and fatigue as well. These changes could point towards coronary artery disease (CAD)  (ref. link) or exercise induced arrhythmias (ref. link) like atrial fibrillation or tachyarrhythmias (both supraventricular and ventricular)

But there is a downside.

A stress test may not be able to pick up a developing heart condition or an underlying arrhythmia effectively. The test lasts only 15-20 minutes, giving the doctors only a limited estimate of your heart condition. Exercising in an examination room can never replicate the environmental conditions you are otherwise exposed to when taking part in endurance exercises, in your routine life. That’s why a stress test does fall short when compared to continuous monitoring of both heart rate and heart rhythm, especially during exercise.

Active Monitoring: The Smart Approach 

Wearable heart rate monitors have become more popular lately. How can a heart rate monitor be beneficial to your workouts? It can definitely measure heart rates effectively, so you know when you’re getting the most out of your exercise regimen. You can watch out for alarming increases and slow down when you need to. But there are limitations here as well, because devices that pick up fluctuations in heart rate may not be able to pick up changes in heart rhythm.

Just like everything in life, balance is the key. While working on your exercise routine, it does make sense to establish your baseline heart rate, endurance and stamina before rushing into an intense workout. As a seasoned athlete or as someone who loves their daily endorphin rush after a great workout,  monitoring your heart rate and ECG while exercising is a great way to detect fluctuations.

Frequently Asked Questions on Irregular Heartbeat :

Is it normal to have an irregular heartbeat during exercise?

It is not uncommon for the heart rate to become irregular during exercise, especially if you are pushing yourself to your limits. In most cases, this is not a cause for concern and may resolve on its own after the exercise is completed. However, if you experience persistent or severe irregular heartbeats during exercise, or if you have a history of heart problems, it is important to speak with a healthcare provider.

What causes irregular heartbeats during exercise?

There are several potential causes of irregular heartbeats during exercise, including: Dehydration, Electrolyte imbalances, underlying heart conditions such as arrhythmia or coronary artery disease and exertion.

What should I do if I experience an irregular heartbeat during exercise?

If you experience an irregular heartbeat during exercise that is persistent or severe, or if you have any other symptoms such as chest pain or shortness of breath, stop exercising immediately and seek medical attention. 

Can irregular heartbeats during exercise be prevented?

There are several steps you can take to help prevent irregular heartbeats during exercise, including:

• Staying hydrated: Be sure to drink enough fluids before, during, and after exercise to prevent dehydration.
• Warming up and cooling down properly: Start your workout with a warm-up to gradually increase your heart rate, and end with a cool-down to gradually decrease your heart rate.
• Monitoring your intensity: Be mindful of your intensity during exercise and take breaks as needed.
• Listening to your body: If you feel tired, short of breath, or experience any other unusual symptoms during exercise, stop and seek medical attention if necessary.

*The information contained in this blog is provided on an as-is basis with no guarantees of completeness, accuracy or usefulness. The content in this blog is not meant to be a substitute for medical advice, diagnosis or treatment. All content is meant for informational purposes only. This blog contains copyright material, the use of which has not been specifically authorised by the copyright owner.

Other Heart Health Topics To Explore:

Cardiac Arrhythmia | Heart Palpitations | Running Heart Rate Zones | Low Heart Rate | Smart Heart Rate Monitor| Mental Stress Symptoms | Heart Attack Symptoms | Heart Palpitations Causes | Increased Heart rate | Heart Health

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With the holiday season approaching, we see a surge in social gatherings and holiday parties which leads to more alcohol consumption among people. More than 50% of people are believed to binge drink during this time of the year. [1]

Binge drinking during holidays can lead to “holiday heart syndrome”. It is also referred to as alcohol-induced atrial arrhythmia, which is a racing or irregular heartbeat which can lead to clots, stroke, or other heart-related complications if not treated. It is not caused by long-term drinking but only due to binge drinking.  It can even occur in people without a history of cardiovascular problems.[3]

While people get carried away with the holiday spirit, it is particularly crucial to take measures and drink in moderation. The best way to prevent holiday heart syndrome would be to be aware of the amount of alcohol you are consuming, stay hydrated, avoid overindulging in unhealthy foods and get plenty of sleep. Celebrating with your friends and family is good for your heart, but binge drinking and eating can ruin your holiday cheer.

There are as many opinions on the effects, positive or otherwise, of moderate alcohol consumption on cardiovascular health as there are types of spirits. While research supporting “a glass of wine a day” tends to focus on the cardioprotective antioxidants, and their effects on raising “good” cholesterol, these positive findings may be confounded by factors like a complimentary stress-free lifestyle and a healthy diet.

Despite the lack of strong evidence in favor of moderate alcohol consumption for a healthier heart, there is little doubt that excessive alcohol consumption negatively affects the body, especially the heart – its musculature, vessels, and electrical conduction system. At the time of drinking, it can lead to increased heart rate, increased blood pressure, weakened heart muscle, and irregular heartbeats. In the longer run, it can even cause a heart attack or a stroke.[4]

Below is an example of how in one user increased alcohol intake the night before leads to more rhythm changes in the ECG recording on the following day.

This holiday season, take care of your heart and your loved ones. Our Fourth Frontier team wishes you and your family happy and safe holidays. We hope you enjoy your holiday parties but even more importantly, we hope you stay safe and healthy as you enter the new year!

*The information contained in this blog is provided on an as-is basis with no guarantees of completeness, accuracy or usefulness. The content in this blog is not meant to be a substitute for medical advice, diagnosis or treatment. All content is meant for informational purposes only. This blog contains copyright material, the use of which has not been specifically authorised by the copyright owner.

References:

[1] https://www.beveragedaily.com/Article/2018/12/19/Americans-double-their-drinking-during-the-holidays-dampen-work-productivity

[2] http://www.collegeparentsmatter.org/holidays.html

[3] https://www.healthline.com/health-news/how-easy-is-it-to-binge-drink-during-the-holidays#Harms-of-holiday-drinking

[4] https://alcoholthinkagain.com.au/alcohol-your-health/alcohol-and-long-term-health/alcohol-and-cardiovascular-disease/