New research has indicated, individuals have a better chance of lowering blood pressure when they participate in moderate-to-vigorous intensity strength training. This work fits into the overall health benefit of lifting weights and a growing understanding of the cardiovascular.
The previous research has already shed light on the fact that you can increase longevity if strength training is combined with cardio workouts. What makes this new study stand out is to regulate high blood pressure or hypertension weight training plays a major role. Rather than older adults, this was most effective for individuals up to the age of 50.
Giovanna Rampazzo Teixeira, a professor in the department of physical education at Sao Paulo State University in Presidente Prudente said, strength training exercises help for an individual’s blood pressure because during physical activity, the heart rate of an individual’s increases, an increase in the diameter of blood vessels, which is known as vasodilation, greater blood flow, and the production of nitric oxide increases, which is “an important mediator in vessel relaxation”. These are long-term benefits for blood pressure.
Teixeira said Exercise promotes adaptations such as improvements in cardiac efficiency, a decrease in resting heart rate, and an increase in the maximum volume of oxygen- VO2 max.
A review of 14 studies was conducted by Teixeira and her team, which included the controlled trials that evaluated the impact of strength training for eight weeks or more in adults with arterial hypertension.
The average age of the participant was about 59 years, and while most of the studies reviewed, the age ranges between 60- and 68-years old participants, just two looked at younger groups with individuals between 18 and 46 years old.
According to the results, individuals who engaged in moderate- to vigorous-intensity strength training two or three times a week, help to lower blood pressure.
Jeffrey Hsu, MD, Ph.D., a cardiologist at UCLA Health said, blood pressure actually increases acutely, however, studies indicate that strength training programs can help to reduce blood pressure and promotes fat loss. Aerobic and strength training should be included in a healthy exercise program.
It is very clear that for blood pressure health, weight training is a very helpful tool. Within the weight room, there are a variety of methods that individuals can use. There is a difference between higher reps and low weight-bearing exercises and lower reps and high weight-bearing exercises.
The main difference between those two is that, to increase muscular endurance, the low weight and high rep typically correlate, while high weight and low rep lead to an increase in muscle mass. Individuals benefit from both types of lifting since both muscle endurance and increasing muscle mass improve resting metabolic rate and fat loss- which is good for general heart health.
Generally, it’s recommended weights that an individual can perform 10 reps, with heavier weights cautions should be taken. If the weights exceed one’s capacity, during the exercise in older individuals, then it may increase the risk of musculoskeletal injury.
