As a master cross-country skier, you dedicate countless hours to training and competing in one of the most demanding endurance sports.

While the benefits of regular exercise are undeniable, the question of how lifelong endurance training affects heart health remains a critical topic of discussion—one that The Master @ Heart Study explores.

The Paradox of Endurance Exercise

Moderate aerobic exercise offers clear cardiovascular benefits, including improved blood pressure, better cholesterol levels, and reduced risk of heart attacks. However, the effects of high-volume endurance exercise are more nuanced. While it improves overall fitness and metabolic health, intense, long-term endurance training may also lead to changes in heart structure and a higher likelihood of irregular heart rhythms.

Balancing Performance and Risk

Despite the well-documented health benefits of regular exercise, including improved cardiovascular health, reduced obesity, and increased longevity, endurance athletes are not immune to cardiac risks. The Pro@Heart study, De Bosscher R, Dausin C, Janssens K, et al. (2022), emphasises that high training volumes can increase the risk of arrhythmias, particularly atrial fibrillation. A 2009 meta-analysis found that endurance athletes are over five times more likely to develop AF than non-athletes. However, these risks must be weighed against the undeniable benefits, including enhanced VO2 max and overall cardiovascular fitness.

What The Master@Heart Study Found

The Master@Heart Study, De Bosscher, et al. (2023), investigates the cardiovascular effects of long-term endurance exercise, comparing three groups:

1. Lifelong endurance athletes: Men aged 45-70 who have engaged in endurance sports such as cycling (≥8 hours/week), running (≥6 hours/week), or triathlon training (≥8 hours/week) since the age of 30.
2. Late-onset endurance athletes: Men in the same age group who began regular endurance exercise after age 30 and train at least 6 hours per week.
3. Non-athletic individuals: Men who engage in ≤3 hours of physical activity per week without prior exposure to regular endurance exercise.

Key findings from the study include:

• Lifelong endurance athletes had more coronary plaques, including non-calcified plaques and plaques in proximal segments, compared to fit, healthy individuals with low cardiovascular risk.
• Non-calcified plaques, while potentially more prone to complications, do not necessarily mean immediate danger but should be studied further and monitored.
• Despite these findings, the overall cardiovascular risk profile of lifelong endurance athletes remains favourable, with fewer cardiac events compared to the general population.

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Takeaways for Master Cross-Country Skiers

As a master athlete, your training is a key part of your life. Here’s how you can use these insights to protect your heart health:

1. Balance Intensity and Recovery: Pushing your limits is part of the sport, but balancing intense workouts with proper recovery and easier sessions is crucial.
2. Keep Track of Your Heart: Regular check-ups with a cardiologist, including tests to monitor coronary plaques, can help catch potential issues early.
3. Focus on Overall Health: Pair your training with a balanced diet, stress management, and good sleep habits to reduce risks. The key lies in finding the sweet spot between performance and well-being.
4. Stay Updated: Follow the latest research, from Peer-reviewed medical journals for further updates. 

Reference

De Bosscher, Ruben, et al. “Lifelong endurance exercise and its relation with coronary atherosclerosis.” European heart journal 44.26 (2023): 2388-2399.

If you would like to follow along for updates in the study or for further information visit the Pro@Heart website. 

Read more: Understanding the Endurance Athlete’s Heart