How bad is cardio training (running / cycling, etc.) for the heart and how can this harm be reduced if you exercise?

How bad is cardio training (running / cycling, etc.) for the heart and how can this harm be reduced if you exercise?

How to Run Longer | 3 Workouts That Build Stamina

Previous questionHow to find yourself, understand your "I"?
Next questionWhy does apathy occur after two tablets of diphenhydramine?

answers (5)

Answer 1
March, 2021

Cardio loads, in principle, are created in order to strengthen the heart, cardiovascular system . They are not harmful if you follow a few simple rules:

  • The right shoes . Running shoes usually take 0.5-1 sizes larger than usual. This won't make you calluses. In addition, it is better to take shoes of higher quality and more expensive, so that there is good support for the foot, fixation of the heel, etc. - it will save you from injury.
  • Heart rate within normal range . It is considered normal if, while running, the heart rate does not exceed 155 beats in young people and 130-140 in people over 35-40 years old. If you run constantly at very high heart rates, you risk just doing harm to your heart.
  • Correctly assess your capabilities . If you're a beginner, don't set yourself the goal of running 10 kilometers at once on your first run. Start with 5-10 minutes, try interval running (1 minute running, 2 minutes walking, etc.). Gradually extend your class time.
  • Don't exercise when you're sick . Even if you have a mild cold, cardio is best postponed. Otherwise, the disease can cause complications in the heart.
  • Don't run on an empty stomach . Have at least a light snack 30 minutes before your workout. This will give you the strength to train effectively, you will not have fainting and pressure drops.
Answer 2
March, 2021

If your load matches your level of health and physical fitness, then sport is only beneficial. The question is how to find out the limit of your physical capabilities and regulate the load. The question is aggravated by the fact that your physical capabilities are not constant, but constantly changing. For example, if you change your diet or you have a "blockage at work" with increased stress, then the total load and stress have increased and you need to change the level of physical activity.

Professional athletes use RMSSD to monitor exercise as part of the heart rate variability methodology. It was created precisely in order to be able to adjust the level of load on a daily basis, avoid "overtraining" and do not to harm health, but to its benefit

Answer 3
March, 2021

If you do not focus on a particular sport, heavy cardio exerts the main harm to the heart. And this is training with a pulse of more than 170 beats / min for more than five minutes.

The fact is that the heart muscle feeds through the precardial valve, which opens when the heart rests between impulses to push blood. So, with a pulse of 170 beats / min. this valve simply does not have time to open and the heart begins to starve. And as you know, cells without oxygen die in five minutes.

If you don't do hard physical training, there is nothing to fear. Cardio will only be beneficial.

Answer 4
March, 2021

Excessive exercise can lead to athletic heart phenomena. Stretching of the walls of the heart leads to its hypertrophy. (link below). How to reduce harm? Know your indications for running / cycling. This is not everyone's shown activity for certain health parameters. Monitor your heart rate with a heart rate monitor. Do not jog / cycle for more than one and a half to two hours a day, unless you are a professional athlete.

Athletic heart

Answer 5
March, 2021

These types of workouts - light running, cycling - are called "cardio" because they are good for the heart. Its walls gradually stretch without thickening, which makes it possible to pump more blood for the same number of contractions, i.e. As a result, your pulse becomes calmer with the same loads that made your heart pounding before.

"Cardio" is done in order to reduce the harm to the heart from strength exercises.

Related question

What does the pain in the head indicate during intense training (running, cycling), i.e. fast breathing? And how can this be dealt with?

Read more

I drink cola, how can you reduce the harmful effects of cola on the body? Can I run or squat?

Read more

Is it true that if you sleep on your left side, you can harm your heart?

Read more

Thyroid Stimulating Exercises (+ Which Exercises to avoid)

How can you properly prepare for a feast in order to avoid a severe hangover and reduce the harm to the body from drinking?

Read more

When / if medicine can eliminate or greatly reduce the likelihood of harmful mutations in newborn babies, will incest be legalized?

Read more

How effective is crossfit training and is it bad for your health?

Read more

How long can you swim in a pool full of martini, and how bad can it be for your health?

Read more

They say that it is harmful to run on asphalt, etc. What then to do if you want to run, but you live in the city center, where there is only asphalt?

Read more

Most People Do HIIT Cardio Wrong – How to Do HIIT

Is fast long distance running good for you? Or would a slow run be preferable in this case?

Read more

Does it make sense to exercise at home (abs, push-ups, etc.)? Will there be any result from this? Or is it worth saving money for a gym?

Read more

What happens if a healthy person starts drinking antidepressants? How and how can this harm?

Read more

Which muscles need to be trained together to get the most out of your workout? I'm a newbie in this business and can you advise how many times you need to train per week?

Read more

I got a Hernia during training, I'm not doing it at the moment. Advise exercises that can be done for Back Hernia (Spine in 4 places)?

Read more

CYCLING FOR RUNNERS - GET FIT, RECOVER QUICK & RUN FASTER!

How to combine functional training with strength training in the gym? If there are only 3-4 lessons per week. And can they be combined in one day?

Read more

Has anyone had the experience of cycling 100 kilometers in a day? How did you prepare for this?

Read more

How useful will shawarma be if you exclude ketchup and mayonnaise from it? Can this be considered healthy food?

Read more

Is PET 1 plastic really bad for your health? And if so, what exactly could be the consequences?

Read more

Why is it hard to get up in the morning, even if you slept for 8 hours? How can this be explained in terms of biology?

Read more

Are Drop Sets Dumb? Does Cardio Kill Gains? Stretch for Gains? Motivation? Career in 5 Years (Q&A)

How can we improve health and reduce the risk of contracting the coronavirus (is there a cure for it)?

Read more

It hurts in the region of the heart with a deep breath. Can you find out the reason for how to be treated?

Read more