Heart fitness

How do we optimize heart health? Cardio helps, but doing too much cardio can actually damage the heart. Same thing with food and general intensive activity. What are some guidelines and specifics to follow to keep our valves and arteries health

  1. 4 months ago
    Anonymous

    Just listen to your body. Just like lifting, how do you tell if you're overtraining? If you can't perform as usual, you're under recovering.
    If you're doing too much cardio you'll always feel tired and running will become harder instead of easier

    • 4 months ago
      Anonymous

      >Laying in bed just bing chilling
      >Have sudden only what I can describe as dropping feeling in my chest
      >Immediately back to normal on the next beat
      >Oh shit was that a heart palpitation? Is my heart rate peaking or something?
      >Check HR on watch
      >Like mid 60s nothing wild
      >Happens like 3-4 times a week
      Well nothings fucked me up from it so far, think since I've been doing way more cardio these last few months my resting HR has dropped and it just "feels" different

      • 4 months ago
        Anonymous

        You outta slap my ass white boy

        • 4 months ago
          Anonymous

          >bucks now reduced to begging to be broken

  2. 4 months ago
    Anonymous

    You'll never do "too much cardio". Just do cardio.

  3. 4 months ago
    Anonymous

    isn't "too much cardio" something like 7+ hours a week?

    • 4 months ago
      Anonymous

      It depends on intensity too

    • 4 months ago
      Anonymous

      >7 hours per week
      Kek. No. Try 7 hours per day.

    • 4 months ago
      Anonymous

      >7 hours a week
      That's not even that much

    • 4 months ago
      Anonymous

      "too much cardio" is what bike competitors do. 8 hours of infernal cardio each day.

      • 4 months ago
        Anonymous

        I looked into the lifespan of tour de france competitors (who were active before drug-use became mandatory) and apparently it's around the same or better than typical life expectancy. It is almost impossible to get too much cardio while you can definitely become too big.

    • 4 months ago
      Anonymous

      >isn't "too much cardio" something like 7+ hours a week?

      Are you 6 or something?

  4. 4 months ago
    Anonymous

    just be yourself bro

  5. 4 months ago
    Anonymous

    The most you can do is exercise regularly, eat healthy, moderate smoking and drinking (though preferably do none), don't do drugs, watch your cholesterol and blood pressure. As long as you aren't actively hurting your body and giving it what it needs your heart will last

  6. 4 months ago
    Anonymous

    >Too much cardio
    This is /fit people aren’t doing too much cardio here. Hell no one is doing to much exercise at all. The only thing people are getting to much of is rest and cheat meals.
    Be healthy, does heart disease run in the family? If so get seen regularly by cardiology once you hit age 35-40. Is your blood pressure normal? If not change lifestyle choices (stress, diet exercise, sleep) still no change? See cardiology.

    • 4 months ago
      Anonymous

      I'd just done a full exam with cardiology, the whole nine yards including the structure evaluation, stress test, blood samples. They said I'm 100% solid, but my grandfather is going to pass from closing valves. I want to know how to prevent this

      • 4 months ago
        Anonymous

        your stress is going to kill you. accept death

      • 4 months ago
        Anonymous

        If the doctor fully cleared you just enjoy your fucking life anon. You could literally die at any moment. If you live healthily you're already enacting the best preventative you can.

        • 4 months ago
          Anonymous

          this comment is equivalent of
          >live, love, laugh
          some people are interested in maximizing their life and health span, not just winging it and listening to GPs who have no idea what the fuck they're talking about

  7. 4 months ago
    Anonymous

    >doing too much cardio can actually damage the heart
    You need to do an absolute shit-ton for this to become an issue, or have some kind of heart issue to begin with.

    Pretty much
    > Do low-moderate intensity cardio for 45-90 minute sessions 3-4 times a week
    > Don't eat much saturated fat
    > Don't smoke or drink
    > Don't do any stimulant drugs except maybe moderate caffeine
    Pretty much everything this board hates

    • 4 months ago
      Anonymous

      >Do low-moderate intensity cardio for 45-90 minute sessions 3-4 times a week
      Doing it
      >Don't smoke or drin
      Straight edge here bro
      >Don't do any stimulant drugs except maybe moderate caffeine
      Also have quit coffee for awhile now
      >Don't eat much saturated fat
      Uh oh...

    • 4 months ago
      Anonymous

      > Don't do any stimulant drugs except maybe moderate caffeine
      has nicotine even been proven to damage the heart? I thought in isolation it was relatively benign, barring hurting your wallet, it's the tar and TSNA and shit in tobacco that does most damage.

      • 4 months ago
        Anonymous

        Nicotine is a vasoconstrictor, and it's unclear if vapor from vapes has a negative effect on blood oxygenation.

        • 4 months ago
          Anonymous

          that's vape though isn't zyn just pure nic salts with flavoring

          • 4 months ago
            Anonymous

            That's probably the least destructive method. I would elevate your dental hygiene, though. Dental issues have significant cardiac risk factors. That's an interesting thing to Google if you're interested.

          • 4 months ago
            Anonymous

            Nic salts is just vaping

  8. 4 months ago
    Anonymous

    >do zone 1/2 cardio for 45-90min 3-4x per week
    >do interval cardio training 1-3x per week
    That's essentially all you can do to train cardio. Doing enormous amounts of LISS or HIIT are both bad unless you're very well trained. Doing none is also bad. I do about 10hrs per week of cardio as a baseline. 6x sessions of LISS and 1x session of HIIT.

    • 4 months ago
      Anonymous

      I'm new and I've got no idea what this means

      • 4 months ago
        Anonymous

        >google

      • 4 months ago
        Anonymous

        Lookup cardio zones. There are five of them subdivided by your max heart rate. Zone 1 and 2 comprise the segment from 50% to 75%. This is what defines "low intensity" cardio. "low intensity steady state" or LISS means maintaining this low intensity cardio state for a longish duration (45-90min typically). HIIT or high intensity interval training is when you spike your heart rate to a near maximal level for a short period of time (10s-60s typically) and then return to a low intensity. In a HIIT workout you'll spike your heart rate like this a number of times (like sets when lifting). It's advisable that LISS consume 75-90% of your cardio training time and HIIT consume the rest. The two training styles produce different adaptations. One isn't a shortcut for the other.

        • 4 months ago
          Anonymous

          I guess I should figure this out. I really just know how to lift but this is pretty important. I only have one body right now so I may as well know how to use it

  9. 4 months ago
    Anonymous

    For me, doing 40 minute HIIT taps me out from doing any sort of moderate or more intensity cardio for a few days. Honestly the average normie will never do "too much" cardio. Just do 1 hour every other day.
    Cardio > muscles tbh.

  10. 4 months ago
    Anonymous

    any downsides to doing cardio every day?

    • 4 months ago
      Anonymous

      I do cardio every day unless I'm too busy and can't spare the time. It's typically low intensity cardio. My HR monitor calls it "recovery training" and I'd agree with that assessment.

    • 4 months ago
      Anonymous

      None, it's especially useful when cutting

  11. 4 months ago
    Anonymous

    > doing too much cardio can actually damage the heart
    You have to be doing ultramarathons on the reg to maybe be part of the small group harmed by cardio

  12. 4 months ago
    Anonymous

    Do you train more than an elite athlete? You'll be fine.

  13. 4 months ago
    Anonymous

    you need top keep your apoB/apoA-1 ratio as low as possible

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