Intense Workouts Can Impact Your Heart Health More Than You Think

Do you love the adrenaline rush you get in the middle of a heart-pumping workout? While there's no doubt that exercise benefits your health, you should still listen to your body and know when to stop. As it turns out, excessive physical activity might actually harm your heart. For example, long-distance running might increase of developing cardiovascular problems, reports the European Commission. In clinical trials, both amateur and seasoned marathon runners showed signs of heart damage due to physical exertion, though more research is needed.

The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week. Ideally, you should also get two or more strength training sessions each week. Brisk walking, water aerobics, and dancing all count as moderate-intensity exercise. Vigorous-intensity activities may include running, jumping rope, hiking uphill, and cycling at a fast pace. High-intensity interval training, or HIIT, falls into this category, too.

Each type of exercise has distinct benefits, but this doesn't mean you should go overboard. You might actually be better off training at a moderate intensity on most days than working out at high intensity every other day. In one study, subjects who engaged in moderate-intensity exercise five days per week had greater improvements in heart health compared to those who ran sprints three times a week, reports the journal Medicine and Science in Sports and Exercise. What's more, intense workouts may affect cardiovascular function in the long run. 

HIIT and other intense workouts get a lot of praise for their ability to burn fat and boost overall fitness. The American Council on Exercise states that HIIT can improve aerobic fitness, reduce fasting insulin levels, and torch belly fat, among other benefits. Plus, it takes less time than steady-state cardio. The downside is that it may not be safe for older adults and people with cardiovascular disease, notes Harvard Health Publishing.

Generally, it's best to avoid excessive high-intensity exercise, especially if you're out of shape or have a heart condition. There is some evidence that excessive strenuous workouts might increase the risk of atrial fibrillation, sudden cardiac death, and other cardiovascular problems, according to 2018 research published in Current Treatment Options in Cardiovascular Medicine. Another study found that any type of exercise — not just high-intensity training — can be detrimental to heart health when performed in excess, reports the Mayo Clinic Proceedings.

All in all, working out harder or longer isn't always better. After a certain point, it can sap your energy, affect heart health, and lead to injuries. "Exercise is medicine, and there is no question that moderate to vigorous physical activity is beneficial to overall cardiovascular health. However, like medicine, it is possible to underdose and overdose on exercise," said Dr. Barry A. Franklin, the director of cardiac rehabilitation at Beaumont Health, via the AHA.