What is the price for relentlessly high blood pressure? It could be a stroke; it could be worse. You can take steps to lower that risk without additional medication. From this study, Twenty-four hour, ambulatory blood pressure responses following acute exercise: impact of
“An exercise bout conducted between 50-75% VO2max [maximal oxygen uptake] significantly decreases systolic blood pressure (SBP) and diastolic blood pressure (DBP) in hypertensive subjects and that a greater and longer-lasting absolute reduction is evident following a 75% of maximum bout of exercise.”
Other studies have also shown that high intensity interval training (HIIT) lowers blood pressure (BP).
In other words, the more intense the exercise the greater and longer-lasting reduction of BP will be. I have been on BP meds for 35 years. In 2015 I began a consistent exercise regimen - high intensity interval training (HIIT) for strength once a week and two bouts of HIIT on a bike twice a week. All told, it took a little over an hour a week. During the sessions my heart rate reached 80 to 90% of my maximum heart rate for my age. See table for summary weighted average BP results.
My BP decreased enough for my doctor to cut back on my meds. My air expulsion rate (important to asthmatics) was the highest it had been in 10 years, and my pulse was 23 beats per minute slower. My aches and pains dissipated and my energy level increased. Had I not made changes those measurements would have most likely moved in the opposite direction. It is better to find time for exercise now or you will be forced to devote time for sickness, injury, and coping with a compromised life later.
At New Orleans Strength Training and Austin Strength Training we specialize in HIIT for strength - one integrated workout combining strength training and interval training. It’s one 30 minutes session a week. You build up to it slowly; you improve a little each week, and over time, you will be transformed. The workout increases strength and endurance, and it will lower your blood pressure. We also have clients who do interval training on stationary bikes.