Experts recommend strength training to build muscle and improve bone density, but you may worry that these moves could have a negative impact on your blood pressure, especially if it’s already high. Here’s how strength training affects blood pressure.
During strength training, your blood pressure temporarily increases, especially when lifting heavy objects or using the Valsalva maneuver, a common powerlifting technique that involves holding your breath, Alex McDonald, MD, CAQSM, FAAFPA family and sports medicine physician at Kaiser Permanente said Health. This change in blood pressure is normal for most people and not dangerous, McDonald said, especially for those who have normal blood pressure and a healthy heart.
This increase in blood pressure can increase as much as 200 millimeters of mercury (mm Hg), especially during exercises such as squats and deadlifts, John Higgins, MD, MBAA sports cardiologist at UTHealth Houston told Health.
This increase in blood pressure is expected; However, they are uncontrolled high blood pressureAortic aneurysm, or other heart risks may require making modifications such as lifting lighter weights or avoiding holding your breath.
Also, be careful if you’re lifting boxes, carrying armfuls of groceries, or moving furniture around the house. Any sudden, intense effort can increase your blood pressure and can be dangerous for people high blood pressure.
Despite the fact that lifting weights can increase your blood pressure, most healthcare providers still recommend incorporating strength training into your workout regimen. Not only can it improve heart health and vascular function, but it can also improve body composition, functional fitness, etc. bone density.
Researchers have found that long-term strength training (lasting longer than eight weeks) lowers blood pressure and can be an effective part of a comprehensive treatment plan to lower overall blood pressure reduce cardiovascular riskMcDonald said.
Researchers have found that long-term strength training (lasting longer than eight weeks) lowers blood pressure and can be an effective part of a comprehensive treatment plan to lower overall blood pressure reduce cardiovascular riskMcDonald said.
Safe for people without short-term increases in blood pressure high blood pressure or other heart concerns.
People with uncontrolled high blood pressure, recent cardiovascular events heart attack or stroke, or certain cardiovascular problems need to be more cautious and deliberate during strength training, Joseph R. HRBIC, PT, DPT, DSC(C), COMT, FAAOMPTtold Health
Here are some key training tips for this situation.
- Focus on breathing normally: Hrbic suggests exhaling during the lifting phase (or exertion phase) of the movement and inhaling on the return (or lowering phase) and avoiding holding your breath.
- Avoid lifting heavy objects: Choose weights or resistance that are light to moderate and avoid maximum effort lifts. In other words, select weights that you can lift for 8 to 12 reps with good form.
- Attention delegates: Try more repetitions, such as 12 to 18 reps for two to three sets. Rafael Longobardi, MD, FAAOSRWJ, an orthopedic surgeon specializing in sports medicine with Barnabas Health Medical Group, explains Health
- Get enough rest: According to Longobardi, rest at least one and a half to two minutes between each set, so your blood pressure returns to normal.
- Consider your exercise selection. Machines may provide more control over maintaining proper form for beginners or those with other cardiovascular concerns. According to Higgins, isometric exercises like wall sits or hand-grip contractions are particularly effective for reducing blood pressure. In fact, research shows that eight minutes of isometric training three times a week can help reduce systolic blood pressure From 8 to 11 mm Hg, and diastolic blood pressure from 4 to 6 mm Hg.
- Select the appropriate frequency: Hrbic suggests two to three sessions of strength training per week on non-consecutive days. He also suggests incorporating aerobic activities in addition to strength training to achieve maximum cardiovascular benefits and blood pressure control.
- be consistent: Set a consistent strength training goal and stick to it. Try not to worry about how it will affect your heart. “Strength training is often recommended for hypertensive individuals (with stable BP and medical clearance) as part of a multimodal exercise approach,” Higgins said.
