Familiarization And Experimental Procedures
All participants who fulfilled the study criteria underwent familiarization sessions to the 1 repetition maximum assessment procedures and to the study protocol in addition to two experimental sessions. They were instructed to keep the same routine in the preceding day of all sessions. Sessions were conducted between 6 and 10 a.m., in a temperature controlled laboratory , and with an interval of at least 72 h between them. Additionally, the participants were instructed to take their medications before the sessions as prescribed by their own physicians. The recommendations were checked before the beginning of the experimental sessions.
In each session, two exercises were performed: bilateral leg extension on a leg extension machine and unilateral elbow flexion with the dominant limb on a Scott bench . The order of the exercises execution was randomized in the first session and was kept constant in the following sessions for the same volunteer. In addition, the equipment was adjusted to the participants body size and adjustments were replicated in all subsequent sessions.
RPE was assessed every 15 repetitions during the exercise by the Omni scale with 0 meaning extremely easy and 10 extremely hard. Blood lactate concentration was measured pre- and at 3 and 5 min after the exercises, and was analyzed by electrochemical technique .
Blood Pressure Increase In Hypertensive Individuals During Resistance Training Protocols With Equated Work To Rest Ratio
- 1Academic Department of Physical Education, Federal Technological University of Paranná, Curitiba, Brazil
- 2School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil
- 3General Hospital, University of São Paulo, São Paulo, Brazil
Introduction: Despite growing evidence regarding the benefits of resistance training in hypertension, the large and abrupt rise of systolic blood pressure observed during resistance exercise execution has resulted in concern about its safety. However, the manipulation of the resistance training protocol organization, maintaining the work to rest ratio equated between protocols , may reduce the SBP increase.
Purpose: To compare cardiovascular responses during two W:R-equated RTPs performed in exercises for the lower and upper limbs.
Methods: Twelve medicated hypertensives randomly performed two RTPs in the bilateral leg extension and unilateral elbow flexion exercises at 50% 1RM. Increases of SBP, heart rate and rate pressure product during the exercises were measured by photoplethysmography.
Results: In both BLE and UEF exercises, SBP was significantly greater during 3 × 15:88 s than 9 × 5:22 s . HR and RPP were significantly higher in the 3 × 15:88 s than 9 × 5:22 s in BLE .
In medicated hypertensives, a RTP combining more sets with less repetitions per set and shorter rest intervals between sets produced a smaller increase in cardiovascular load during its execution than a protocol with fewer longer sets .
The Claim: Weight Training Is Bad For Blood Pressure
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THE FACTS
Its well known that regular aerobic exercise can improve circulation and reduce blood pressure. But what about weight lifting?
For years, people with hypertension were warned against it, because doctors feared that spikes in blood pressure during strenuous lifting might cause dangerous problems and, in the long term, raise blood pressure. But studies had not provided much evidence. And in recent years, large studies have found the opposite: that ultimately weight lifting reduces resting blood pressure, because with stronger muscles, there is less demand on the heart during everyday activities.
For example, an analysis in the journal Hypertension examined 11 clinical trials comparing 182 adults who lifted weights several times a week and 138 who did not. Over all, it found that weight training lowered resting systolic blood pressure by 2 percent, and diastolic pressure by about 4 percent small gains that can greatly improve cardiovascular health.
Another report by the American Heart Association, published in the journal Circulation, found that just two or three bouts of weight training a week with exercises like curls and presses were enough to lower blood pressure.
THE BOTTOM LINE
Weight training can actually lower resting blood pressure.
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Then Your Total Cholesterol May Be High
Normal range: Under 200 mg/dL
Normal change with cardio: Levels 200 or above, depending on HDL
- What it is: Total cholesterol is the sum of bad low-density and very low-density lipoprotein and good high-density lipoprotein. High LDL and VLDL cholesterol levels can cause arterial-plaque buildup, raising heart-disease and stroke risk.
- Whos at risk: Athletes, especially cyclists or runners who eat a healthful diet. Their HDL levels can reach 70 mg/dL or moremuch greater than the healthy minimum of 40 mg/dL. And you want high HDL, since it helps the liver clear LDL and VLDL.
- Why it rises: Exercise may increase production of an enzyme called lecithin-cholesterol acyltransferase, which promotes HDL formation.
- What to do: If your total cholesterol is high, ask your doctor for your non-HDL reading, says Dr. Nadolsky. Thats total cholesterol minus HDL, so its only the bad stuff. Optimal is less than 130 mg/dL.
- When to worry: A non-HDL reading above 130 mg/dL can put you at risk for heart disease, especially if you have high blood pressure or a family history.
How Weightlifting Affects Blood Pressure
Q: I began weight training recently and have lost weight. Because I had high blood pressure the trainer recommended that I not do overhead presses. I havent found any information about that. My blood pressure has dropped some since I began training. Can you share any insight?
A: Weightlifting does cause a rise in blood pressure during exercise, especially with those exercises that are executed with enough resistance to require you to hold your breath while you, voluntarily or involuntarily, perform what is known as the Valsalva maneuver. During heavy lifts such as the squat, deadlift, or bench press and standing overhead press, you would engage the valsalva reflex or maneuver. You close off the airway after loading your lungs with air to increase thoracic pressure for greater torso stabilization.
On an overhead barbell press, you have high pressure on your torso which makes it difficult to breath and on your lower lumbar. Thats probably why the instructor didnt want you performing that lift. Because you tend to hold your breath while performing this exercise its not unusual to get light-headed during or after the set. One of the benefits of weight training is the increase in blood pressure while working out often has the effect of lowering your normal blood pressure and in some instances, over time, some individuals are able to decrease or stop taking blood pressure medication.
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Blood Pressure During Exercise
Blood pressure can be dramatically increased during resistance exercise by doing the Valslava maneuver. This maneuver involves holding your breath during lifting. It is used to help increase the amount of weight that can be lifted. Blood pressures of 320 mmHg systolic and 250 mmHg diastolic have been reported during heavy lower-body lifts. Higher blood pressures during lifting are seen with very heavy weights for a low number of repetitions versus lifting lighter weights for more repetitions. People who have heart conditions should avoid lifting very heavy weights.
What Is Blood Pressure
Blood pressure is much like the water pressure in the pipes you have at home. Its a measure of two things:
- the size/diameter of the pipes
- how much fluid is being pushed through those pipes.
High water pressure is good. But high blood pressure means vascular damage. Its linked to stroke, heart disease and early death.
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Effect Of Weight Training On Blood Pressure
Blood pressure and exercise are closely related. We all know by now that regular aerobic exercise can improve circulation and reduce blood pressure. But what about weightlifting? Should you worry about your blood pressure if you are lifting heavy weights? Can regular weight training help you to lower your resting blood pressure and heart rate in the long run? What about individuals with high blood pressure ?
Lifting weights can raise or lower your blood pressure. There are differences between how weightlifting effects your blood pressure during rest and exercise. Knowing how weight training might lower blood pressure can lead to improved cardiovascular health.
How To Make Weight Training Safer For People With High Blood Pressure
Use caution if you choose to weight train as heavy weight training can elevate your blond pressure to dangerous levels. Itâs wise to ask your doctor if resistance training is OK for you before starting.
Here are some guidelines for a safe workout:
- Emphasize muscular endurÂance over strength and power. The goal should be to do a higher number of reps with a lighter load. In other words, avoid lifting heavy.
- Circuit training, with lower weights and multiple repetitions is safer. This type of training have more blood pressure-lowering benefits than conventional weight training.
- If your blood pressure is above 160/90, check with your doctor before resistance training .
- Be careful of overhead moves.
- Always make time to adequately warm up and cool down. People with vascular issues such as high or low blood pressure can get into trouble if they start out too hard and stop exercising abruptly. Be alert that blood pressure medications can cause sudden drops in blood pressure with postural moves such as getting up too quickly.
- Donât hold your breath while training.
- Ask your doctor what influÂence your medication has on exercise.
- If you canât whistle while youâre exercising, youâre workÂing too hard.
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Blood Pressure At Rest
Exercise can lower resting blood pressure, but studies measuring resting blood pressure as a result of weight training are mixed. In “Strength and Power In Sport,” Dr. Steven Fleck says that body composition changes are mostly responsible for either increased or decreased blood pressure. In other words, lifting tends to reduce body fat, and reduced body fat often leads to reduced blood pressure. Most lifters should not expect resting blood pressure to be dramatically changed by weight training.
Exercise For People With Low Blood Pressure
Also check with your doctor before starting a new exercise program if you have low blood pressure . Exercise especially exercise that involves sudden changes in posture can trigger symptoms, including dizziness, blurred vision, and nausea.
That doesnt mean you shouldnt exercise if you have low blood pressure. In fact, exercise can also be beneficial in treating hypotension, as it helps improve blood circulation.
If you have low blood pressure, opt for moderate activities that dont involve bending and rising quickly to an upright position.
A spike or drop in blood pressure during exercise can be a sign of a medical condition.
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Symptoms Of High Blood Pressure Include:
- Irregular heartbeat
Just like weightlifting can raise blood pressure it can also lower it.
Knowing how to train the right way can help lower your blood pressure and even improve your cardiovascular health.
Men and women who have been bodybuilding for a while already have an idea of how they feel when they are lifting so side effects may be immediately noticeable.
Someone who has never lifted weights before and feels they are experiencing odd side effects should immediately consult with their doctor in order to determine if he or she has high blood pressure.
Better yet, if you have never lifted weights before it would be a good idea to check with your health care provider before you start any kind of training regimen.
Yoga: Helps Manage Stress
While current research doesnt support yoga as an effective means of lowering blood pressure, theres no doubt yoga does reduce stress. And reducing stress can be an important factor in controlling hypertension. Not sure where to start? Take a look at our guide to various yoga types.
How Often: Practice yoga as often as you like. Many people see benefit with a regular routine.
When it comes to managing hypertension, any exercise is good for you. So if you have high blood pressure or pre-hypertension, get moving! Exercise can be a fun way to get your pressure under control, make new friends, and rediscover enjoyable activities.
In part three of this series on natural ways to lower blood pressure, well deliver a cheat sheet for the most effective natural treatments for hypertension.
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Something Is Better Than Nothing
Always remember every little helps. Being inactive is not good for your health as people with a sedentary lifestyle are more prone to health problems such as heart disease, strokes, diabetes, etc. A simple 15-minute brisk walk a day can help reduce stress and control weight, hence contributing to lowering your blood pressure.
Doing an extensive workout once a week is no good either spread out your activities throughout the week. A 30-minute exercise daily is far more effective than a grueling 2 hours workout once-a-week.
Responses To Unilateral Elbow Flexion Exercise
For the UEF exercise , significant interactions between RTP and phase were found for SBP , HR , and RPP . SBP and RPP were significantly greater in the 3 × 15:88 s than in the 9 × 5:22 s protocol in the last block of repetitions . HR was significantly lower in the 3 × 15:88 s than in the 9 × 5:22 s in R1. RPP was significantly lower in the 3 × 15:88 s than in the 9 × 5:22 s in R1 and R2. In addition, in the 3 × 15:88 s protocol, RPP was higher in the third than in the first block of repetitions.
Figure 3. Greatest changes in systolic blood pressure , heart rate , and rate pressure product measured during the unilateral elbow flexion exercise executed with the 3 × 15:88 s and the 9 × 5:22 s protocols in hypertensive participants. 115 rep = 1st and 15th repetitions 1630 rep = 16th and 30th repetitions 3145 rep = 31st and 45th repetitions R1 = first common rest interval R2 = second common rest interval. *Different from 9 × 5:22 s at the same phase . #Different from 1 to 15 rep at the same protocol . Different from 16 to 30 rep at the same protocol .
The effect sizes of SBP, HR, and RPP to UEF exercise are shown in Table 2. For SBP and RPP, the effect size was small for all phases. Whereas, HR presented moderate effect size for R1 and small for other phases.
The area under the curve for SBP, HR, and RPP did not differ between the protocols 3 × 15:88 s and 9 × 5:22 s .
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Blood Pressure During Weight Training Session
During exercise that is more anaerobic or that which involves more isometric type muscle contractions such as weightlifting, the changes in blood pressure are very different compared to aerobic exercise. In this instance, both systolic and diastolic blood pressures rise significantly, largely due to the performer holding their breath, which increases the pressure within the thorax and abdomen and squeezes on the peripheral blood vessels, increasing overall mean blood pressure.
For a healthy person this should be no problem.
Don’t Stress The White Coat
New research reveals that white-coat hypertension the stress of being in a medical environment is not benign. It can be indicative of how your BP increases in response to stressful situations.
If youre among the estimated 30 percent of people whose BP usually spikes when they visit the GP, ask your doctor about wearing an ambulatory 24-hour monitor to record blood pressure throughout the day. This will provide the most accurate assessment.
Dont forget: The new normal for blood pressure is 120 systolic over 80 diastolic.
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The Cardiovascular Fitness Of Weightlifters
In relation to the training of Weightlifters, there is a common understanding among coaches that training with intensities greater than 80% is fundamentally necessary. At such intensity, only low repetitions can be performed and this is particularly the case when fatigue interrupts the execution of good technique. Weightlifters tend to perform one set of low repetitions every 2-3 minutes in training and this is not particularly challenging in terms of their endurance. As a result, Weightlifters are often not concerned about their endurance fitness and probably the vast majority have little or no knowledge about cardiovascular adaption. It is worthwhile therefore to pose several questions:
References
Compton, D., Hill, P. M., & Sinclair, J. D. . WEIGHT-LIFTERSBLACKOUT. The Lancet, 302, 1234-1237.
Haykowski, M.J., Dressendorfer, R., Taylor, D., Mandic, S., & Humen, D., . Resistance trainiung and cardiac hypertrophy: Unravelling the training effect. Sports Medicine, 32: 837-849
Lalande, S., & Baldi, J.C., . Left ventricular mass in elite Olympic Weight Lifters. American Journal of Cardiology, 100: 1177-1180
MacDougall, J.D., Tuxen, D., Sale, D.G., Moroz, J.R., & Sutton, J.R., . Arterial blood pressure response to heavy resistance exercise. Journal of Applied Physiology, 58: 785-790
Mihil, C., Dassen, W.R.M., Kuipers, H. . Cardiac remodelling: concentric versus eccentric hypertrophy in strength and endurance athletes. Netherlands Heart Journal, 16, 129-133
Weight Training And Blood Pressure
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Contents
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Natural Ways To Treat High Blood Pressure: The Most Effective Exercises
In part one of our series on natural treatments for high blood pressure, we looked at how changing your eating patterns can help reduce blood pressure. In this installment, well examine various types of exercise and the role exercise plays in treating hypertension.
Dont love the idea of high-intensity aerobic exercise? While its true aerobic activity wins the blue ribbon for blood pressure reduction, any kind of activity is better than none at all. Here are the best types of exercise for managing hypertension.