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”. Another study, Weight Training Has Unique Heart Benefits, Study Suggests, examined the effect of strength training on blood pressure and found: 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. At Austin Personal Training and at New Orleans Fitness Trainers we do HIT training on aerobic equipment and HIT training for strength in our weight room.
High intensity of aerobic exercise lowers blood pressure more that low intensity aerobic exercise. That has definitely been my experience. From this study,
“This study indicates that the blood pressure reducing effect of exercise in essential hypertension is intensity dependent. Aerobic interval training is an effective method to lower blood pressure and improve other cardiovascular risk factors.”
One group trained at > 90% of their maximum heart rate. This type of training does not take a lot of time, but it is difficult. You have to build up to it. Once you build up to it, it is not as onerous. It will never be easy, but it is definitely worth it. At New Orleans Personal Trainers and at Austin TX Personal Training we can guide you through an effective aerobic interval training program and an interval training strength training program that will achieve life-changing results
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.
"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,"
After strength training I find my blood pressure remains significantly lower for several hours. Presently my blood pressure is 128/72 four hours after exercise. The trouble is I can't do strength training every day and adequately recover from the stress to the muscles.
In place of the strength training I do high intensity sprints on a recumbent bike. With high intensity sprints you will activate your fast-twitch muscle associated with strength training, but you will not have the accompanying micro-trauma to the muscles that takes days to recover from. With the sprints you will tax your cardiovascular system and get your heart rate nears it maximum.
I have been doing the sprints for about four months three or four times a week along with the strength training. My doctor has taken me off one blood pressure medication and has cut back on the other. I have been taking BP meds for 33 years this is the lowest dosage I have been on in decades. I keep expecting to have my BP trend upwards but it hasn't. I will continue the training.
At Austin Personal Training and at New Orleans Fitness Trainers we can help you gradually build up to a high intensity strength training or sprint training program that is safe, effective, and efficient for your age and condition. You need not spend hours in the gym to feel better, look better, and perform better.
"Several studies have shown that high-intensity interval training (HIT), which consists of several bouts of high-intensity exercise (~85% to 95% of HRMAX and/or VO2MAX lasting 1 to 4 min interspersed with intervals of rest or active recovery, is superior to Continuous moderate-intensity exercise training CMT for improving cardiorespiratory fitness, endothelial function and its markers, insulin sensitivity, markers of sympathetic activity and arterial stiffness in hypertensive and normotensive at high familial risk for hypertension subjects. This compelling evidence suggesting larger beneficial effects of HIT for several factors involved in the pathophysiology of hypertension raises the hypothesis that HIT may be more effective for preventing and controlling hypertension."
I have been on high blood pressure medication for over 30 years. For the past few years it has taken two blood pressure meds to keep my blood pressure under control. My doctor agreed to take me off one of the meds as long as I monitored it, and I started to exercise again after an eight month hiatus.
I did strength training and did sprint training on a recumbent bike. Both were done in a high intensity fashion - periods of high intensity work with short recovery periods in between. Both acheive 85% to 95% of a heart rate maximum.
I have been checking my blood pressure several times a day for the last six weeks. I shared the numbers with my doctor and he is pleased. We even discussed the possiblity of cutting back the dosage of the remaining medication.
Done correctly both, HIT strength training and HIT using aerobic equipment, will get one's heart rate up near the maximum for one's age. We can show you how to both at Austin Personal Training and at New Orleans Fitness Trainers. Both are safe, effective, and efficient. Using such a program you can expect to feel better and have a dramatic improvement in your health.