blood pressure

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Want to lower blood pressure without taking additional meds? There is a way.

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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
exercise intensity
:

“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).

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High intensity strength training lowers blood pressure

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To lower your blood pressure do high intensity training HIT or start strength training. Better yet, do them both at the same time.

High intensity training HIT consists of a series of short bouts of demanding exercise with rest or active recovery (less demanding exercise) in between each bout of exercise. HIT for strength can be done performing a series of strength training exercise with little rest in between. Evidence from two studies point to the positive effects both HIT and strength training have on lowering blood pressure.

This study, High-intensity interval training and hypertension: maximizing the benefits of exercise? compared continuous moderate-intensity exercise training (CMT) and high-intensity interval training (HIT), to determine which was better for lowering blood pressure.  They presented evidence that:

“HIT for several factors involved in the pathophysiology of hypertension raises the hypothesis that HIT may be more effective for preventing and controlling hypertension”.

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Increased blood flow and lower BP with strength training

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From this article Weight Training Has Unique Heart Benefits, Study Suggests:

“An acute bout of resistance exercise shows many favorable cardiovascular benefits and should therefore be considered as part of a daily exercise training program".

When compared to aerobic training resistance training resulted in increased blood flow to the limbs and a longer-lasting drop in blood pressure after exercise.

Another quote:

"Resistance exercise may offer greater benefits from the increases in blood flow to active muscles and could be implemented as companion to an aerobic training regimen, according to the new study".

Especially because of its ability to increase blood flow to active muscles, weight training could be a valuable companion to an aerobic training regimen. "This may be of greatest importance to women, as they can derive important weight-bearing benefits of resistance training to help prevent and/or treat osteoporosis,"

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