The Dangers of Exercise (ex. Death)

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now of course we all know for a fact that exercise can improve your cardiovascular function it can increase your lifespan but if that’s true then why are certain people dropping dead of heart attacks from exercise that’s the topic for today is there an actual danger to exercise and the answer is yes and no it really depends on certain variables so exercise is a type of movement in your body that has a unique intensity to it a duration to it a recovery to it and a frequency to it and there’s a million different types of exercises based on these four variables okay but exercise can be a positive or a negative stress depending on these variables right here and i’m talking about a positive stress where it causes your body to adapt to become stronger versus a negative stress which which breaks down your body and then you don’t recover and you have injuries and you have other problems which i’m going to give to so the first thing i want to talk about and i’m going to put these research studies down below because i just went through a deep dive into high intensity exercise and i found some interesting things okay i want to share with you um apparently when you do prolonged moderate to high intensity exercise can actually lower your immune system okay at least temporarily so apparently moderate to intense exercise can act as an immunosuppressive activity okay because it can impair your t cells because it’s a type of stress in one of the studies i found something quite interesting all it takes to lower your immune system is one intense exercise bout and that lowering of the immune system can last for days but this all really depends on several things which i’m going to get to primarily your ability to recover your health reserve and some other things also when you have this sustained high level intense exercise you actually increase your risk of viral infections especially in the lungs another side effect would be an increased risk of heart attacks in blood clots i’m talking about high intensity now i am going to qualify that with a few things in a bit for example like this really depends on your duration so you have this high intensity how long do you go and that’s why i always recommend something called hit high intensity interval training with the key of hit being a short duration so when you do hit exercises you do in high intensity but they’re not very long okay so that greatly reduces these side effects so what i’m describing is more of a high intensity that’s prolonged okay high sustained endurance type exercise now in certain endurance sports whether you’re doing cycle or running there’s an increased risk of irregular heart rhythms okay so why is that well apparently when you exercise this moderate to high intensity over a period of time your heart gets stronger it gets bigger now you might think that’s a good thing but the problem with the heart is that it has a set of pacemakers okay that regulate the heart rhythm and apparently when the heart gets too big it throws off those pacemakers so that’s what’s behind this heart rhythm problem so even though they’re not developing a like a pathogenic enlarged heart which is called cardiomegaly it’s kind of a exercise induced cardiomegaly which affects the heart rhythm and of course high intensity exercise increases the risk of getting injuries it can increase inflammation inside the blood vessels called endothelial injury why because there’s a lot of oxygen going through the body and that oxygen is oxidative stress to the inside of the arteries there’s even something called exercise-induced arterial endo fibrosis what does that mean it means that there’s inflammation inside the arteries that then turns into fibrosis and it creates kind of a narrowing of your arteries and even a vasospasm and so this is not very common but it can happen to highly trained cyclists and endurance athletes when you’re doing marathons or you’re doing these long distance exercise type activities boy does it create a tremendous amount of stress on your body you have to have a lot of recovery even the exercise program called crossfit i think that’s great for young people but once you get to my age it’s not good because the amount of recovery that they give you is just so short i mean i like crossfit if they can just increase the recovery time a bit more because it’s an incredible workout and i almost had a heart attack when i attempted to do it actually that was even like five years ago because i’m 57 but it’s intense you have to be in shape and have a really good recovery to do crossfit now the other thing that high intensity exercise will do is raise cortisol i’ve talked about this in a recent video cortisol paralyzes your immune system it actually shuts down the immune system okay but low intensity exercise actually lowers cortisol this is why if you’re stressed out long walks is a good thing so the real important thing to take away from this data is that you must adjust the workout to your individual recovery level each person has a different recovery i’ll give you a quick example i had a lady who came to my office long ago and we had an exercise recovery training uh little section in the office so i had her do the bike and she raised her pulse rate to like 158 send her home she comes back the next day the pulse rate is still 158 okay there’s basically no recovery and so the recovery is not a passive thing it’s an active thing that’s in your nervous system that’s like a push down wave even if you were to run upstairs right now get your pulse rate high and then you would stop and then you would check your pulse rate it should start coming down what causes it to come down it’s an active thing it’s actually the parasympathetic nervous system which gets activated that’s actually pushing your pulse rate down and in practice i had a machine that measured the parasympathetic nervous system which is pretty cool and that technology is called heart rate variability which you can actually uh check both the parasympathetic system and also the sympathetic nervous system so number one you need to adjust the exercise to your recovery if you could find someone or buy a device maybe there’s one for your cell phone that can measure heart rate variability you can find out your recovery and then you’ll have some objective test if you don’t have something like that you can actually check your pulse rate and measure the recovery time after your exercise is it coming down towards where you started or not and that would be after a minute and i will put a link down below of how to test that but the whole goal is just to avoid over training i have another example i was in practice this lady came in she wasn’t losing weight at all and i’m not kidding she was exercising six hours a day seven days a week i am not kidding and she’s wondering why she’s not losing weight absolutely positively over training i mean it’s just crazy another example i had someone else who couldn’t lose weight if her life depended on it she went to the gym and for a whole year she worked out every other day and she lost one pound after a whole year well i found out her sleeping was crappy so we fixed her sleeping and we didn’t even have her exercise we we changed her diet too and she started losing weight a lot more than that one pound so you know it’s all about the recovery one really important nutrient to take if you have low recovery if you’re at risk for heart problems is vitamin d because one of the first vitamin d deficiency symptoms is weak muscle and i’m not talking about just your skeletal muscle i’m talking about the cardiac muscle too so this is very protective against heart attacks and it can strengthen your immune system at the same time number three omega-3 fatty acids fish oils sardines cod liver oil all real good for recovery if you work out and you want to speed up y