Blood pressure after and during exercise

High blood pressure training

Exercise can help prevent high blood pressure, and people who already have high blood pressure can reduce it slightly by starting to do more exercise. For example, endurance exercise—40 minutes of cycling at an intensity of 60 percent of VO2max—helps lower blood pressure.

There is less information about the effects of strength training on blood pressure, although it is known that during sets with heavy weights, blood pressure can skyrocket. For people with vulnerable blood vessels, the temporary spike in blood pressure may be too much. However, there are studies that show that good breathing techniques and the use of blood pressure-lowering medications such as propranolol can help smooth out this peak.

Is it possible to exercise with high blood pressure: study

To answer this question, researchers asked 32 women aged 60 to 75, all of whom had high blood pressure, to do strength training three times a week for four months. Each session, participants trained major muscle groups by performing ten simple compound exercises: upright rows, leg extensions, chest presses, hip abductions, leg curls, leg presses, and calf raises. The women performed three sets of each exercise. They started with 60 percent of the weight, one-rep maximum, and gradually increased it to 80 percent. The control group did not exercise at all [CG].

Is it possible to run with hypertension?

Physical activity is essential for hypertensive patients.
An inactive lifestyle, even in healthy people, provokes the development of various diseases, and for a person with hypertension this can be fatal. But here it is important not to overdo it with sports. Physical activity should not lead to excessive strain on the body. Many will agree that sport disciplines, clears consciousness, and energizes. In addition, it helps to get rid of accumulated tension, stress, aggression, and accumulated adrenaline. The result is good health, mood, and self-confidence. All this is very important components that help fight various ailments.

Physical activity in the presence of hypertension dilates blood vessels, helps reduce peripheral resistance, increase blood supply to muscle tissue, and strengthen arterial and venous vessels. Exercising is really very beneficial. They help restore cholesterol metabolism, the failure of which leads to an increase in blood pressure.

The choice of physical activity is determined by the attending physician. It is he who will be able to select exercises that will be most useful for a particular stage of the disease. It is very important that physical activity is combined with taking the necessary medications to stabilize blood pressure. Exercises are divided into two main types.

Permissible loads for hypertensive patients are represented by the following physical exercises.

• A walk on the bike. For these purposes, you can use an exercise bike or a real bicycle. Moderate speed, short driving on flat terrain, and fresh air have a positive effect on the human body.
• Swimming. This type of physical activity is excellent for hypertensive patients with excess body weight and joint disease. Swimming strengthens the muscles of the back and arms, while minimal stress is placed on the knees. Such procedures, when immersed in sea water, saturate the body with beneficial salts and iodine. Scientists have proven that regular swimming three times a week in moderate mode can lower blood pressure.
• Walking. A leisurely walk in the open air will be beneficial even for those with joint problems. If walking is difficult, you can use support. The starting level will be a daily walk of 2 kilometers. Every 14 days the distance traveled can be increased. The patient’s task is to walk a distance of 4 kilometers every day in one hour. At the same time, your heart rate should not increase.
• Physiotherapy. It is aimed at restoring the body, strengthening joints, and training certain muscle groups that need rehabilitation.
• Run. Its benefits for hypertension have been proven by numerous medical studies.

  
  Running perfectly normalizes blood pressure. At the same time, it can improve the health of the entire body. Regular exercise with adequate intensity dilates blood vessels, which reduces blood pressure. In addition to stabilizing the tonometer readings, patients note improvements in the functioning of the stomach and intestinal tract, urinary and reproductive systems. Jogging speeds up the process of blood purification, allows you to strengthen your leg muscles and bring your body weight back to normal. Being in the fresh air is considered even more beneficial. A treadmill at a sports club will also work, but nothing beats exercising against the backdrop of nature.

Blood pressure drops after training: this is normal!

We also know that in people with normal and high blood pressure, blood pressure drops slightly in the first hour after strength training.

Citrulline malate also has post-training hypotensive effects (associated with lowering blood pressure) in hypertensive patients. It was found that taking 6 grams of citrulline malate before exercise leads to a greater decrease in systolic and diastolic blood pressure within 24 hours after exercise compared to placebo.

The researchers wanted to know what the effects of strength training would be on women with high blood pressure who regularly take blood pressure-lowering medications. Will strength training have a positive effect? Or would women be better off doing moderately intense forms of exercise?

Pressure after exercise: research results

When women weren't taking high blood pressure medications, their systolic pressure [the pressure during a heartbeat] was above 140 mmHg and their diastolic pressure [the pressure between two heartbeats] was above 90 mmHg. Art. The table below shows that resting systolic blood pressure in the experimental group decreased by 14.3 mmHg. This was a statistically significant effect. The second table shows that resting diastolic blood pressure decreased by 3.6 mmHg. The effect was not entirely significant.

Thus, women with high blood pressure that is under control can engage in strength training, the researchers conclude. They need to be sure to gradually increase the weight they work with. Smart strength training can help keep your blood pressure under control and may even help lower it. “The chronic reduction in resting blood pressure observed in this study can be translated into a significant protective effect on the cardiovascular system of participants,” the Brazilian scientists wrote.

Source:

1. Acute and chronic effects of resistive exercise on blood pressure in hypertensive elderly women. Mota MR, de Oliveira RJ, Dutra MT, Pardono E, Terra DF, Lima RM, Simões HG, da Silva FM. J Strength Cond Res. 2013 Dec; 27(12):3475-80.
2. Acute and chronic effects of aerobic and resistance exercise on ambulatory blood pressure. Cardoso CG Jr, Gomides RS, Queiroz AC, Pinto LG, da Silveira Lobo F, Tinucci T, Mion D Jr, de Moraes Forjaz CL. Clinics (Sao Paulo). Mar 2010; 65(3): 317-25.
3. Different cardiovascular responses to a resistance training session in hypertensive women receiving propanolol compared with normotensive controls. Moraes Miguel F, Alexandre Grings L, Borges Pereira G, Diego Leite R, Vieira A, Frade de Sousa NM, Simão R, Prestes J. ScientificWorldJournal. 2012; 2012:913271
4. The effect of resistance exercise on recovery blood pressure in normotensive and borderline hypertensive women. Fisher MM1. J Strength Cond Res. May 2001; 15 (2): 210-6.
5. Inter-Individual Responses to Citrulline Malate Oral Supplementation on Post-Exercise Hypotension in Hypertensives: A 24-Hour Analysis. Casonatto J, Enokida DM, Grandolfi K. Arq Bras Cardiol. 2021 Jul 10;113(2):218-228.

Today, the head of the department of medical prevention of the Nizhnevartovsk City Clinic, Anna Vasilyevna Kozlova, told Vartov residents about the health benefits of running.

Running is one of the types of physical activity that many residents of Nizhnevartovsk choose to maintain health and positive effects on the body. They run both on Komsomolskoe Lake and on the embankment, in the morning and during the day, some prefer open stadiums, others can exercise either in the gym or at home, having a treadmill. But they all run – and many choose running.

Its benefits are invaluable for health. When running, tissues are intensified (saturated) with oxygen, and its effect on the cardiovascular system is also beneficial. By increasing endurance and strength of the heart muscle, it strengthens the walls of blood vessels - this leads to stabilization of blood pressure at a young age. When running for a long time, lung excursion increases (the volume of the lungs due to the training of the muscles responsible for breathing). When running, your mood improves and the functioning of your brain and gastrointestinal tract improves. Running outdoors improves immunity.

Running disciplines, people who run regularly, having appreciated its positive effect on the body as a whole, are satisfied with their figure and their performance, do not miss training. Some people get up for a run early in the morning, others prepare their uniform and comfortable shoes for an evening run. Morning workout helps circulate blood throughout the body, improves tone, and prepares for the working day. In the evening, jogging will help get rid of accumulated stress and psychological fatigue, helping to balance the body, which will help you fall asleep quickly. You should run on a good surface, in good lighting, and wear comfortable shoes to reduce injuries. You need to run away from highways, otherwise the entire positive effect will be minimized by the harm that, during intense breathing, will enter the lungs with contaminated oxygen.

Before running, you must not forget about warming up to warm up your muscles, and if these are the first workouts, and the person has not run long distances before, you must alternate running with fast walking, gradually increasing the running time. During training, you need to monitor your heart rate and general well-being.

Running is emotionally energizing; while jogging, athletes and amateurs can listen to music and “listen” to the sounds of nature, some run as a team for long runs, supporting each other. They run in pairs or with the whole family, teaching children useful exercise from an early age.

Contraindications for running , as for any type of physical activity, are standard: you should not go for a run if your blood pressure increases, even with regular use of antihypertensive medications. If you experience pain when walking or climbing stairs, running can trigger an angina attack and lead to a heart attack. If at the moment there is an exacerbation of any chronic disease, you should achieve remission in order to resume training, but with less intensity. If irreversible changes occur in the joints and spine, running is also contraindicated, because during training the load on the joints increases significantly. It is not recommended to engage in this sport if you are overweight. Here you can recommend a quick step or choose another sport that reduces the load on the joints, for example, water treatments, recreational swimming or water aerobics.

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