Matters of the Heart

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Research Corner

Sudden Cardiac Arrest (SCA) is a rare but devastating event in sports. An athlete is fine one minute, and then suddenly experiences complete cardiac arrest (complete loss of heartbeat) and literally “drops dead” - unless immediately resuscitated. You may have seen viral videos online of such events, such as the one above. If the individual is unable to be resuscitated, the event is officially called sudden cardiac death (SCD). Because these events are rare but very real - its critical to understand SCA and its treatment.

Athletes who experience SCA are put through a myriad of tests afterwards, and many are found to have unrecognized structural heart problems like hypertrophic cardiomyopathy (HCM) or an arrhythmia. However, in other cases the cause is attributed to non-structural concerns like occult overdose, neurologic disorder, or infection. This means even in a structurally normal heart SCA can still happen - there is no perfect tool to detect it in advance.

Recent research has shown that NCAA college athletes have an overall SCD incidence of 1 in 63,682 athlete-years, with men and Black athletes being at higher risk. Division I male basketball players face the highest risk, with an incidence of 1 in 8,188 athlete-years. Because early detection through cardiac screening programs can be critical in preventing these tragic events, college athletic programs require athletes (including their fencers!) to be screened with an EKG prior to the start of their training. They are also careful to evaluate additional risk factors including cigarette smoking, diabetes, excess alcohol intake, high levels of caffeine use, or family history of heart disease.

While fencing is not typically categorized as a high-cardiovascular-risk sport, athletes with underlying heart conditions can still be vulnerable. See your doctor for regular checkups and discuss your family heart history as well as current exercise habits with them. Hot training environments, heavy jackets and long tournaments do increase our risk. Even if you yourself have no cardiac issues to speak of, knowing the signs and treatment of SCA means you can potentially save the life of a fellow fencer were it to happen.

HEMA Hot Take: Cardiac Health

Fencers might not think of themselves as endurance athletes, but the demands of high-intensity bouts, repeated bursts of exertion, and the stress of competition put strain on the cardiovascular system. Training smart means conditioning your heart as well as your muscles.

✅ Aerobic Training Matters – Aerobic training, such as steady-state jogging, cycling, or rowing, strengthens the heart, improves circulation, and enhances the body’s ability to deliver oxygen. This results in better endurance, reduced fatigue, and overall improved performance in longer fencing bouts. There is also a small but noticeable overall reduction in SCD rates with regular aerobic training.

✅ Interval Training for Explosive Power – High-intensity interval training (HIIT) or short bursts of effort followed by recovery, mimics the energy demands of combat sports like HEMA. This type of training enhances both the aerobic and anaerobic systems, improving the heart’s ability to quickly recover from exertion. Sprint intervals, hill runs, or footwork drills with rest periods are excellent ways to train this system.

✅ Recovery is Key – Overtraining without proper recovery can elevate cardiovascular risk and leaves your heart working harder even on rest days. Adequate rest, hydration, and cooldown routines support long-term heart health. Keep track of your resting heart rate (such as with a fitness watch) - if your heart rate begins to go up on rest days this can be a sign of insufficient recovery.

✅ Listen to Your Body – Symptoms like unexplained fatigue, dizziness, or shortness of breath shouldn’t be ignored. Sudden changes in endurance or recovery times could be early warning signs of cardiovascular or respiratory issue. If in doubt, get it checked out!

Coach’s Corner

Every second counts in a cardiac emergency. Survival rates for sudden cardiac arrest can be as high as 70% if an automated external defibrillator (AED) is used within the first few minutes. Know where it is and how to use it. I personally have an AED at my home and bring it to every event I cover for First Aid. Although an AEDs can seem expensive to purchase on your own, isn’t it worth the life of one of your clubmates?

🏅 Do You Know CPR? – Hands-only CPR (chest compressions without breaths) is simple to learn and can double or triple survival chances. CPR training (BLS or AHA Heartsaver First Aid CPR AED) should be a mandatory training for all coaches and senior students expected to teach or lead.

🏅 Where’s the AED? – Whether you train in a gym, fencing salle, or community center, take a moment to locate the nearest AED. If the facility doesn’t have one, strongly consider purchasing one for your club.

🏅 Emergency Plan – Make sure your club has a protocol in place for medical emergencies. In sports medicine this is known as an emergency action plan (EAP). Knowing who to call and how to respond in case of cardiac or other emergency could save a life.

Health & Fitness Tips

Heart-Healthy Habits for Fencers

Don’t wait until you’re your mom or dad’s age - or worse yet, develop a heart condition of your own to start caring about your heart health.

✔ Train with Heart Rate Zones – Balance aerobic (low-intensity) and anaerobic (high-intensity) training to maximize cardiovascular efficiency and endurance.

✔ Hydration & Nutrition – Dehydration and electrolyte imbalances can trigger heart issues. Drink plenty of water, and maintain proper sodium, potassium, and magnesium levels to support heart function.

✔ Rest & Recovery – Sleep and stress management directly affect heart health including heart attack risk. Aim for at least 7 (preferably 8 or more!) hours of quality sleep per night and incorporate relaxation techniques like deep breathing or meditation to lower stress levels.

✔ Annual Check-Ups – Get screened for blood pressure, cholesterol, and other cardiac risk factors. You can look perfectly healthy or be super skinny and still have cholesterol or blood pressure problems. Catching potential issues early allows for better long-term heart health management.

✔ Strength Training for Heart Health – Building lean muscle through resistance training helps the heart work more efficiently and improves overall cardiovascular fitness.

✔ Monitor Your Heart Rate – Wear a heart rate monitor during training intermittently to get data on intensity levels and your cardiac health.

✔ Cut Back on Stimulants – Excess caffeine or energy drinks can increase heart rate and blood pressure, potentially leading to complications if overused for long periods of time.

✔ Maintain a Heart-Healthy Diet – Focus on whole foods, lean proteins, and healthy fats like nuts and avocados. Reduce processed foods high in salt, sugar, and saturated fat which negatively impact heart health.

Conditioning Move of the Week

Fencing Stance Tippy Taps

This is a fabulous drill for quad strengthening as well as single leg stability, and its easy to work into fencing footwork sessions and conditioning workouts alike. Look easy? Try it yourself and let me know how you feel after 60 seconds!

Upcoming Events

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