Is it true that bodybuilding is bad for the heart?
1. Sports and heart problems
We are talking about those sports that put the heart muscle under strain albeit opposed to each other. For example in endurance sports those with long endurance and high intensity such as running biking climbing etc. it has been noted that in the long run many athletes develop eccentric hypertrophy of the heart muscle that makes it weaker and less resistant to the effort.
On the other hand in sports where the muscle mass of the large muscles of the body must contract at maximum capacity such as for example in bodybuilding weightlifting powerlifting and strongman the intensity of effort is the master and the heart muscle undergoes concentric hypertrophy especially of the left ventricle which determines the ejection capacity. The aforementioned athletes therefore have a hypertrophic heart with marked thickening of the left ventricle.
2. Factors to consider
When I prepare a training program whether for an elite bodybuilder or an athlete over forty who has decided to increase muscle mass I also take care of minimizing the effects of the training itself on the heart muscle. Here are the factors I consider to plan a workout that does not overload the heart:
Work out. I always try to balance isotonic activity with aerobic activity to create the cardiac muscle compensation or to counteract the concentric hypertrophy given by a pressure effort with aerobic activity to balance the type of effort of the heart muscle. So in a hypothetical bodybuilding program with 3/4 weekly sessions dedicated to weights I always put 3/4 sessions of low impact aerobic activity.
Thick blood. In recent years another problem that professional bodybuilders commonly encounter is a probable elevation of the hematocrit to potentially dangerous levels. This increase is given by the overproduction of red blood cells by the marrow thanks to the greater production of testosterone that an intense activity can bring. A high hematocrit means having thicker blood so our heart will have to make an extra effort to pump a liquid composed more and more of solid parts. All this will only increase cardiac hypertrophy but above all it will test the valves of the heart.
Hypertension. Last but not least is the problem of hypertension often attributable to heredity but also dramatic weight gains in the short term especially in the off-season when athletes consume a high-calorie diet with cholesterol and triglyceride spikes to increase muscle mass. All these elements are to be held in high consideration by a qualified coach.
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