The risk you have to know if you go running after 50 years

Thank you for reading this post, don't forget to subscribe!
Whether through the streets of a big city or through the ravines of small towns, every day it is more frequent to meet runners that they see in this sport, cheap and easy to do, the perfect solution for its set-up after the holidays and the excesses of summer. However, cardiologists warn that although physical activity produces numerous beneficial effects for health in healthy peoplethe running without control it can kill you.
In fact, a study A recent study concludes that long-term strenuous resistance training promotes a detrimental vascular remodeling in contrast to the beneficial effects of moderate exercise.

Age, a key factor

Age is also a factor to take into account. From the age of 40 or 50, the Spanish Heart Foundation (FEC) recommends getting a medical checkup and controlling risk factors such as high pressureonset of symptoms such as dizziness, palpitations, dyspnea, precordial pain or loss of consciousness, as well as adequate blood pressure control and undergo a resting electrocardiogram and a stress test.

The Dr. Carlos de Teresa, a specialist in Sports Medicine, explains that, “at the moment when someone begins to exercise and their muscles have a greater need for blood supply, the heart responds with an increase in cardiac output, that is, the amount of blood that the heart is capable of pumping per minute. The increased pumping capacity requires an adaptation process, since the heart muscle it has to be physiologically hypertrophied to gain elasticity and improve the function of contraction and relaxation.

In addition, the circulatory system also requires a progressive adaptation time, to achieve that through improving elasticity of the arteries and the increase in the number of capillaries in each muscle, facilitate the supply of blood and oxygen necessary for the muscles during exercise.

How to recognize a problem

On the other hand, one of the variables that easily allow us to recognize a good adaptation of the heart to exercise is the decrease in heart rate at rest and during the same intensity of exercise, that is, “cardiovascular adaptation to exercise allows us to run with a lower heart rate and blood pressure, since the heart is able to to pump the same amount of blood per minute with fewer heartbeats because its function of dilating and contracting is increasingly efficient”, adds the expert.

The Spanish Heart Foundation (FEC) offers a series of recommendations so that the effort is not counterproductive for the heart.

Expert Recommendations

  • Always enjoy exercise. If you run at a suitable intensity you should be able to talk to the person next to you.
  • Invisible training is essential. Be well fed (eat enough complex carbohydrates, proteins and monounsaturated fats such as extra virgin olive oil) and don’t forget to stay hydrated before, during and after the race.
  • Recover well between training sessions. From a muscular point of view, when we perform an intense exercise we need between 48 and 72 hours to resume the same exercise and for our muscles to have recovered (without signs of inflammation or oxidation).
  • Listen to our body and analyze if we feel good, if our sleep is restful. If we do not sleep well or feel discomfort in any part of the body, it will be a sign that we are exercising at an intensity higher than we can assimilate.
  • Medical checkup and family history. The main cause of sudden death in young athletes is related to some genetic alteration, and in the elderly with coronary disease. Risk factors must be controlled and blood pressure must be adequately controlled and a resting electrocardiogram must be performed.

As Dr. Carlos de Teresa explains, “if these tips are ignored, running can cause harmful effects such as increased cardiovascular risk, joint and muscle injuries, or overtraining syndrome, which appears when a person trains too much, but is not able to adapt to the effort, which entails risks for the cardiovascular, neuro-endocrine and immune systems┬╗.