Is there a link between high-intensity workout and HIIT (high-intensity interval training) and sudden cardiac deaths? Recently we have been flooded with numerous news reports and videoclips of seemingly healthy people suffering cardiac arrest and dropping dead on the gym floor.
This is now a hot topic of debate with not just among experts but social media influencers and conspiracy theorists. Many are linking multiple factors ranging from calorie count to covid vaccine as an explanation for these incidents.
Experts point out that though working out and having an active life is extremely vital for your heart, some precautions must be taken to avoid complications. Intense and strenuous gym training must be done cautiously, especially for those already diagnosed with heart conditions or those with high cardiac risk factors.
High-intensity workouts could lead to plaque rupture
Cardiologists point out that people with high cholesterol and plaque formations (the cholesterol deposition) in their arteries should watch out before overexerting themselves in the gym. “Intense exercise could increase the risk of cardiac arrest, arrhythmias and heart attack due to plaque rupture,” says Dr. Sanjay Bhat, Sr. Consultant – Interventional Cardiology, Aster CMI, Bengaluru.
Dr. Jay Shah, Senior interventional cardiologist, HCG Hospital, Ahmedabad, adds that overexertion could be dangerous, especially for those with high cholesterol levels.
Precautions for high-intensity workouts
Here are ten factors that could affect your heart during high-intensity workouts and the precautions that should be followed.
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Avoid smoking
Smoking increases thickening of blood and increases chances of blood clot formation. It also causes thickening of arteries and increases the risk of plaque formation.
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Avoid alcohol
Prolonged and excess consumption of alcohol leads to dilation of cardiac muscles, impairing heart functions and blood circulation.
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Warm- up
“It is important to warm up and do cardio and not directly jump to a high-intensity workout, as the heart should be ready,” says Rahul Ramesh, Fitness trainer, Brad fitness, Bengaluru. He also explains that only running on the treadmill is not enough as a warmup. Warming up means giving mobility to the whole body.
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Rest day
“A lot of young people are dying in the gym due to lack of proper warm-up and relaxation,” says Dr. Bhat. It is important to have rest days. “Number of rest days depends on the individual,” says Ramesh.
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COVID effect
“COVID causes many inflammatory changes in the body that have been missed or not known. As we don’t know the long-term implications of covid, this can be considered as a risk factor,” says Dr. Shah
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Never take steroids
Steroids should never be taken without medical advice as they have many effects on inflammatory parts. Usage of steroids could lead to serious, life-threatening complications that could make a normal athletes’ heart into a serious condition. “Steroids and performance enhancing drugs can cause heart attack, high blood pressure and cardiac arrest,” says Dr. Bhat.
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Heart friendly diet
A healthy diet can help the heart function well by pumping blood without any obstruction leading to less plaque formation and keeping the heart healthy.
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Regular cardiac screening
“Routine checkups, after the age of 35, especially for people with family history of heart disease or diabetes, is very important,” says Dr. Shah. Dr. Bhat adds that sudden cardiac arrests can be prevented by regular cardiac evaluation, ECG, ECHO, stress test, and more advanced tests like Holter, cardiac CT and MRI whenever needed. Rahul also adds that those diagnosed with a heart condition should always carry out these tests before they hit the gym.
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Never compromise on sleep
Weight training or any form of strenuous exercise must be done for only five days in a week. It is important for the body and metabolism to recuperate.
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Always consult a doctor
If you are above the age of 30, consult your doctor and take their medical opinion before starting high-intensity workouts. Opt for it only after getting clearance from the doctor.
