How strength training can control high blood pressure

Untreated or poorly managed high blood pressure can lead to several health complications, including damage or rupture of blood vessels and ultimately failure of vital organs, leading to vision loss and kidney disease. Hypertension occurs when the force of blood against the walls of arteries, or blood vessels, is abnormally high. There are two parts to measuring blood pressure. systole and diastole. Systolic blood pressure is when the heart muscle contracts, pumping oxygenated and nutrient-rich blood through the body. Diastolic pressure is when the heart muscle expands and relaxes after contracting. Blood pressure is measured in millimeters of mercury (mmHg). Healthy blood pressure is below 120/80 mmHg. Hypertension is diagnosed when the reading is above 130/80 mmHg. Lifestyle changes and regular exercise can help prevent, manage, and improve high blood pressure. Among several modalities of physical activity, strength training has emerged as a powerful tool to combat this silent killer.

Strength training: what is it?

Strength training, also known as weightlifting or resistance training, involves exercises that move muscles inside the body against external resistance to improve body strength, muscle size, and bone density. During strength training, the resistance provided to the muscles can be through selected strength machines, free weights, body weights, and resistance bands. It adapts to overcome stress by increasing the size of your muscles through a process known as supercompensation, preventing the same amount of stress from causing damage again. This will improve your metabolism and overall health.

Strength training: an effective solution to high blood pressure

Various studies have confirmed the positive effects of strength training on hypertension. Below are some mechanisms by which strength training can improve and manage hypertension.

1. Light weight: Strength training supports long-term weight loss and maintenance, an important factor for people with high blood pressure. Being overweight is a significant risk factor for developing hypertension. However, losing weight, even slightly, can significantly reduce blood pressure.

2. Enhancement of vascular function: Strength training promotes the production of a molecule known as nitric oxide, which helps dilate blood vessels and improve blood flow throughout the body. .

3. Hormone Balance: Strength training helps reduce abnormally high levels of important hormones that raise blood pressure, including the stress hormones cortisol and adrenaline. Also, the kidney-associated system known as renin-angiotensin-aldosterone, which regulates electrolyte balance, blood volume and overall pressure within blood vessels, is better controlled with regular strength training exercise. By checking, you can maintain a healthier blood pressure.

4. Improving insulin sensitivity: Strength training promotes improvements in muscle size and strength and enhances the use and storage of blood sugar in the body. This growth in muscle size and strength translates into improved blood sugar levels. This is because larger muscles provide more storage space for the body to store postprandial spikes in blood sugar, lower insulin levels, and as a result, the kidneys no longer retain excess sodium. When it drops, the blood pressure in the body drops. On the other hand, lack of muscle size and strength is associated with insulin resistance, increased insulin levels, and increased blood pressure. function is improved.

However, there are some caveats and guidelines for strength training for hypertension that must be followed.

1. Always consult a healthcare professional before beginning any exercise program. They can help you determine if strength training is right for you and suggest specific exercises customized to your requirements.

2. Focus on good lifting technique and use correct form during strength training. That way, you can ensure that your intended muscle groups are optimally targeted while minimizing the risk of muscle damage and joint degeneration.

3. Start slow and progress gradually under the guidance of a qualified fitness professional. Generally, once you’re allowed to do strength training on a regular basis, low intensity, low volume workouts that don’t fatigue you and push your limits are ideal. . It is wise to remember that explosive movements and heavy lifting can cause a rapid and uncontrolled increase in blood pressure and should be avoided.

4. Always monitor your blood pressure and consult your healthcare professional if you notice any abnormalities or significant increases.

5. Combine strength training with regular cardio on different days for optimal health benefits and blood pressure control.

(Vijay Thakkar is an expert in functional medicine and a renowned fitness coach. MumbaiHe is the author of the book Eating Less is Making You Fat, which aims to dispel misinformation about nutrition, calorie-deficient diets, metabolism, and how hunger and satiety work.