Podcast: WHAT DOES YOUR DOCTOR SAY?
Episode: How to train to strengthen your heart?
Leading: Dariusz Litera
Guest: Dr. Konrad Kaaz, MD, PhD, cardiology specialist
Duration: 14 minutes
Physical activity is a key element in preventing cardiovascular disease. Experts point out that regular exercise can significantly reduce the risk of heart attack or stroke. At the same time, many questions arise about how to exercise safely and effectively, especially in people with chronic conditions such as hypertension.
In this episode of WHAT YOUR DOCTOR SAYS, we discuss contraindications to physical activity, the optimal type of training for the heart, the importance of sleep and recovery, and the impact of stress and stimulants on the circulatory system. The discussion is based on a cardiologist's clinical experience and addresses patients' daily health decisions.
Full podcast transcript
[00:00:00] Introduction
Dariusz Litera:
Experts argue that physical activity can reduce the risk of a heart attack or stroke by up to 30 percent. Poles are increasingly willing to exercise, but not all workouts are created equal. What can you do to strengthen your heart and circulatory system without putting yourself under excessive strain? Should people diagnosed with hypertension also exercise? Today, your doctor is cardiologist Konrad Kaaz, MD. Good morning, doctor.
Dr. Konrad Kaaz:
Good morning!
[00:00:26] Contraindications to physical activity
Dariusz Litera:
What cardiac ailments constitute absolute contraindications to physical activity?
Dr. Konrad Kaaz:
Absolute contraindications include acute cardiac conditions: myocardial infarction, pulmonary edema, severe heart failure, as well as cardiac arrhythmias – especially severe ventricular arrhythmias. Not all of them, but the serious ones definitely are.
[00:00:46] Should everyone exercise?
Dariusz Litera:
So, as long as we are still managing somehow, we should engage in some physical activity for our own health?
Dr. Konrad Kaaz:
As long as we are able to get out of bed and do not call an ambulance, and we do not have an absolute prohibition from the doctor - that we have to lie down and rest - we should move.
[00:01:07] What exercises are best for your heart?
Dariusz Litera:
What exercises definitely strengthen the circulatory system, regardless of the health condition of the exerciser?
Dr. Konrad Kaaz:
Primarily, these are aerobic exercises: cycling, swimming, intense walking, marching, and mountain hiking. These exercises do not require isometric effort.
Dariusz Litera:
Bridge is out of the question.
Dr. Konrad Kaaz:
Most often it is in a smoky environment, so it worsens the health condition.
Dariusz Litera:
Neither does billiards.
Dr. Konrad Kaaz:
And chess too.
Dariusz Litera:
I see.
Dr. Konrad Kaaz:
Too much stress.
[00:01:53] What heart rate represents an effective workout?
Dariusz Litera:
How much should your heart rate increase for your body to feel like you're training?
Dr. Konrad Kaaz:
We should define our maximum heart rate as 220 minus our age. Depending on the type of training, we should achieve a maximum heart rate of 60–801 TP10T. In stress tests, we reach around 901 TP10T.
This is highly individual, as each body reacts differently. Some well-trained individuals have a resting heart rate of 35 and function normally.
Dariusz Litera:
They should just lie there and show no signs of life.
Dr. Konrad Kaaz:
In an older person it would be completely different.
[00:03:50] Can you "overtrain"?
Dariusz Litera:
What are the risks of over-training?
Dr. Konrad Kaaz:
It's important to listen to your body. If you feel weak and lose control of what you're doing, you could cross a threshold that could lead to fainting or loss of consciousness. In certain situations—on a device, standing, or in water—this can be very dangerous.
[00:05:05] Is it worth training with a trainer?
Dariusz Litera:
What do you recommend to people who want to improve their heart condition through physical activity?
Dr. Konrad Kaaz:
Working with a trainer allows you to plan your goals and structure your training, especially in endurance sports. Such training is often heart rate-controlled.
Fitness trackers and watches can be inaccurate. If we're doing something for ourselves, we should first and foremost monitor whether we can continue our exercise comfortably.
[00:06:00] The importance of sleep and recovery
Dariusz Litera:
Does healthy sleep affect heart health?
Dr. Konrad Kaaz:
Absolutely. Rest time should allow for regeneration. The heart works slowest at night – this is normal.
Sleep disorders can lead to the development of hypertension. A vicious cycle develops: hypertension promotes sleep apnea, which causes fatigue, inactivity, and weight gain.
[00:07:05] How much sleep should we have?
Dariusz Litera:
How much sleep should we have?
Dr. Konrad Kaaz:
As much as feels regenerative. This varies from person to person – for some it's 8 hours, for others even 10.
[00:07:30] Is stress bad for your heart?
Dariusz Litera:
Can we control stress?
Dr. Konrad Kaaz:
We can identify it, but managing it is difficult, often work-related. It's a very individual matter.
Dariusz Litera:
Is it possible to determine the impact of stress as a percentage?
Dr. Konrad Kaaz:
No. It's a risk factor, but it's unquantifiable. You can't measure a single unit of stress like you can measure cholesterol or blood pressure.
[00:10:23] Coffee, energy drinks and the heart
Dariusz Litera:
Is coffee healthy for the heart?
Dr. Konrad Kaaz:
Coffee contains antioxidants and has some beneficial effects. It temporarily increases heart rate and blood pressure, but it also has a diuretic effect.
People with hypertension can drink coffee in moderation. However, I strongly advise against energy drinks – they contain high doses of caffeine and can damage the heart.
Dariusz Litera:
Is there evidence of this?
Dr. Konrad Kaaz:
Observational studies indicate that excessive consumption of energy drinks may promote cardiomyopathy and heart rhythm disorders.
[00:12:31] Alcohol and the circulatory system
Dariusz Litera:
Is a glass of red wine good for your heart?
Dr. Konrad Kaaz:
According to the guidelines of the European Society of Cardiology, the consumption of one unit of alcohol per day for women and two units for men is permissible – but not every day.
A unit is approximately 10 grams of pure ethanol. It's important to remember that alcohol also carries other health and social risks.
[00:13:32] Conversation Summary
Dariusz Litera:
Moderation is advisable everywhere.
Dr. Konrad Kaaz:
Yes, although in sports the main limitations are the body's capacity and fatigue.
Dariusz Litera:
Let's take care of our hearts. Thank you for the interview.
Key takeaways for patients
- Physical activity is recommended for most people unless there are severe cardiac contraindications.
- Aerobic exercise (e.g. walking, cycling, swimming) is most beneficial for the heart.
- The intensity of exercise should be adjusted individually – monitoring your heart rate is helpful
- Avoid overtraining and listen to your body's signals.
- Sleep and regeneration are crucial for cardiovascular health
- Stress is an important, yet difficult to measure, risk factor for heart disease.
- Moderate coffee consumption is acceptable, but energy drinks can be harmful.
- Alcohol can only be consumed in limited quantities and with consideration for your overall health.
Information about the authors
Dariusz Litera – host of the podcast CO NA TO TWÓJ ELEKARZ (WHAT YOUR DOCTOR DOES) specializing in medical communication and patient health education.
Dr. Konrad Kaaz, MD, PhD – cardiologist, specialist in circulatory system diseases, dealing with the diagnosis and treatment of patients with heart diseases.
ATTENTION!
This material is for educational purposes only. It does not replace an individual medical consultation. If you experience any disturbing symptoms, consult your doctor.