Does exercise help with blood pressure?
Although anyone with blood pressure issues should seek medical advice before exercising in Dubai, as a professional personal trainer in Dubai below are my recommendations to support the fact that exercising regularly helps with blood pressure.
Regular exercises are proved by multiple studies to reduce blood pressure by some points. The reason is not only due to the provision of regular blood flow, as well as a decrease in blood pressure when the weight is going down. Also, one great benefit of exercise will be reduction of cravings, which is the cause of consuming high fat, high sugar foods, that lead to cholesterol buildup and is one of the main reason for the blood pressure to rise to unhealthy levels.
It always depends on a person and his or her fitness level and previous experience. But the very common reason of high blood pressure is increased weight, which very often comes from inactivity and poor choices in nutrition. This causes the buildup of cholesterol in the blood vessels. The reason for an increase in pressure is that the blood has less space to pass through the vessels that are narrowed with cholesterol, therefore, the heart works way harder to provide the blood flow, which causes the pressure to rise.
Taking this into consideration, a person with this condition can start from three to five times per week with light intensity. The main thing is to make it a consistent habit, as the blood pressure can go up again, when the exercise is stopped. And if the blood pressure is in the risk zone (above 150-160), then the heart rate should not go too high. Usually the doctor will inform the patient that his heart rate should not pass the certain point in order to have the best benefit.
The best exercises for lowering blood pressure will be any sort of aerobic activities i.e. running, cycling, brisk walking, rowing, swimming etc. The intensity of the training must stay relatively low, and the better option will be long-duration training. This will provide a better flow of the blood as well as weight loss without any risk for health.
The intensity of training can go higher in the later stages when there will be noticable results of adaptation to training. Aerobic exercises should be at a level at upto when a person is able to talk. If the client is out of breath, it’s way too intense. Everything will depend on the previous experience of the client and the physical readiness. Training in this case must be taken with care and slow progression.
Dangers and risks that come along while training someone with high blood pressure: The biggest risk for people living in Dubai can be the heat and humidity. Too much moisture in the the air won’t allow the body to cool down. High temperature and high humidity will require heart to work twice harder and puts a person under big risk. Heavy lifting is also not recommended for the people with high blood pressure, as it instantly increases it in the moment of lifting putting a lot of unnecessary strain on a person’s heart. Resistance training is recommended in this case, however, it didn’t show a noticeable impact on lowering the blood pressure, except as the benefits in training for fat loss.
It must be planned and progressed accordingly, with more focus on 12-20 reps in the beginning and lighter weights, keeping the intensity moderate and let the body to adapt to the stress.
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