Understanding Blood Pressure
Before delving into the topic of strength training and blood pressure, it is important to understand what blood pressure is and how it is measured. Blood pressure refers to the force of blood pushing against the walls of the arteries as it flows through the body. It is measured with two numbers: systolic pressure and diastolic pressure, which represent the pressure when the heart beats and when it rests, respectively. A healthy blood pressure reading is usually around or below 120/80 mmHg.
The Relationship Between Strength Training and Blood Pressure
There has been some concern that strength training, because of the intense physical exertion involved, may increase blood pressure. However, research has shown that strength training can actually help lower blood pressure over time.
The Benefits of Strength Training for Blood Pressure
One study conducted by the American Heart Association found that strength training can decrease systolic blood pressure by an average of three points and diastolic pressure by two points. This is believed to be due to the fact that strength training can increase the flexibility of blood vessels, improve blood flow, and reduce inflammation.
Safety Precautions for Strength Training and Blood Pressure
While strength training can be beneficial for blood pressure, it is important to take certain safety precautions to avoid potential risks. It is recommended to start with light weights and gradually increase the intensity and frequency of your workouts. Additionally, it is important to monitor your blood pressure before, during, and after exercise to ensure that it remains within a healthy range.
Factors That Can Increase Blood Pressure During Strength Training
While strength training can be beneficial for blood pressure, there are certain factors that can increase blood pressure during exercise.
Lifting Heavy Weights
Lifting heavy weights can cause a temporary increase in blood pressure during the exercise. This is because lifting heavy weights requires the muscles to work harder, which can cause a temporary increase in heart rate and blood pressure.
Breath Holding
Holding your breath while lifting weights can also cause a temporary increase in blood pressure. It is important to breathe normally throughout your workout to avoid this.
Overexertion
Overexerting yourself during strength training can also cause a temporary increase in blood pressure. It is important to listen to your body and avoid pushing yourself too hard.
Conclusion
In conclusion, strength training can actually be beneficial for blood pressure by improving blood flow and reducing inflammation. However, it is important to take certain safety precautions and avoid overexerting yourself during exercise. By following these guidelines, you can safely incorporate strength training into your fitness routine and work towards improving your overall health.