Understanding Blood Pressure
Before we dive into the topic of whether strength training raises blood pressure or not, let’s first establish what blood pressure is and why it is important. Blood pressure is essentially the force of blood pushing against the walls of your arteries as your heart pumps it around your body. It is measured in millimeters of mercury (mm Hg) and is recorded as two numbers, systolic pressure (the top number) and diastolic pressure (the bottom number).
The systolic pressure measures the pressure in your arteries when your heart beats and pumps blood, while the diastolic pressure measures the pressure in your arteries when your heart is resting between beats.
A healthy blood pressure reading is typically around 120/80 mm Hg.
The Importance of Maintaining Healthy Blood Pressure
It is essential to maintain healthy blood pressure as high blood pressure (hypertension) can lead to a plethora of health complications such as heart attack, stroke, kidney failure, and vision loss. It can also damage the arteries and increase a person’s risk of developing coronary artery disease.
Strength Training
Strength training, also known as resistance training, is a form of exercise that involves using weights or resistance to build and tone muscles. It is an excellent way to improve overall fitness, increase muscle mass and strength, and improve bone density.
How Does Strength Training Affect Blood Pressure?
Now, let’s answer the burning question, does strength training raise blood pressure?
The short answer is yes. However, it’s essential to note that this increase in blood pressure is usually only temporary and typically occurs during the exercise itself. The body’s response to strength training is to increase blood flow to the muscles to help them work harder. This, in turn, increases blood pressure temporarily.
The Effects of Long-Term Strength Training
While strength training may cause a temporary increase in blood pressure during exercise, research indicates that long-term strength training may actually help to lower blood pressure. A study published in the Journal of Human Hypertension found that strength training was associated with a decrease in blood pressure in people with hypertension.
The researchers found that blood pressure decreased by an average of 3.2 mm Hg systolic and 3.5 mm Hg diastolic after six months of strength training. They noted that the decrease in blood pressure was comparable to the effects of some blood pressure-lowering medications.
Considerations for People with High Blood Pressure
While strength training may be beneficial for people with hypertension, it’s essential to proceed with caution. It’s always best to consult with a doctor or fitness professional before starting any new exercise program, especially if you have a pre-existing medical condition like high blood pressure.
Top Tips for Safe Strength Training
If you’re planning to incorporate strength training into your fitness routine, here are some top tips for doing so safely:
- Start Slow: Begin with light weights, and gradually increase the weight as your body adapts.
- Proper Form: Ensure that you’re using proper form during exercises to avoid injury.
- Warm-Up: Always warm-up before strength training to prepare your muscles and reduce the risk of injury.
- Rest: Allow your body to rest between strength training sessions to give your muscles time to recover.
- Monitor Your Blood Pressure: If you have hypertension, it’s crucial to monitor your blood pressure before, during, and after strength training.
Conclusion
In conclusion, while strength training may cause a temporary increase in blood pressure during exercise, long-term strength training may actually help to lower blood pressure. Strength training is an excellent way to improve overall fitness and increase muscle mass and strength. However, it’s essential to proceed with caution, especially if you have a pre-existing medical condition like high blood pressure. Always consult with a doctor or fitness professional before starting any new exercise program.