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Is Your WO Too Intense for your Ticker?

Dan Taylor

A friend I met through Facebook who is a master's level bodybuilder (let's call him Simon) went to see his doctor expecting a relatively uneventful experience. That's when he learned that he had a 90% blockage in one artery and that surgery to intervene was a good idea, better sooner than later.


This recent landmark study published in the American Heart Association's periodical Circulation revealed a surprising and concerning trend with athletes in our age group: a point of diminishing returns for exercise intensity that actually can eventually become a liability.


Very simply stated, cardiovascular disease (CVD) and, specifically, atherosclerosis (plaque build-up/blockage development in the arteries), which, statistically, will take more of us than any other cause of death, is a product of two main functional degradations. They are related. The first (plaque development) is familiar to most of us, but less frequently discussed is the inflammation and increased rigidity of the arterial walls. Another element is the density of the plaque, but you can read more about that in the study if you're interested.


While exercise is very effective at delaying and reducing arterial plaque build-up, as well as helping to minimize inflammation and maintain pliability of the arterial walls, apparently, you can reach a point with exercise intensity that actually starts to reverse those protective effects.


The bottom line of the study is that extreme intensity is that tipping point, not accumulated volume. So how do you know if your training intensity is pushing you to (or just past) that tipping point?


  1. The study cited very intense (as opposed to intense) regular effort. In fitness circles we might use a 1-10 perceived exhaustion scale, placing 7- 8.5 in the latter category and > 8.5 as the "danger zone".

  2. While volume was not specifically mentioned as contributing to the problem, it's safe to assume that "excess exercisers" likely engage in both more often than not. Excess volume (especially when combined with very high intensity) can increase injury and illness risk, and is, in my view, a frequently overlooked component in degraded recovery, directly reducing the long-term efficacy of the program.

  3. A willingness to consult with an experienced, qualified professional whose purpose includes providing much-needed objectivity might be a very good investment.


My digital courses and quarterly VIP online group coaching program build in these safeguards while simultaneously balancing out the synergy and time-efficiency of the older athlete's training and performance eating practices. Contact me for more information or to schedule an evaluation of your current program and recommended improvements.



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