Lifting weights can influence your blood pressure. It can be raised at certain times as a result of lifting, and can be reduced as a result of lifting. Knowing what types of lifts raise or lower blood pressure acutely and chronically can lead to improved cardiovascular health.
Types
There are two types of blood pressure readings: systolic and diastolic. Systolic is named after the phase when the heart beats, called systole. Diastolic is named for the the diastole phase, when the heart is in a relaxed state. Both types are measured in millimeters of mercury, abbreviated mmHg. Systolic blood pressure is almost always higher than diastolic blood pressure. According to the Centers for Disease Control and Prevention, healthy systolic to diastolic pressures respectively are 120 and 80 mmHg or less.
Measurement
Measuring blood pressure can be a difficult task. There are commercially available heart rate monitors that take your blood pressure for you at the push of a button. These are accurate and reliable in resting conditions. Blood pressure is studied during physical activity, and automated blood pressure monitors are not well suited for this purpose. Korotkoff sounds are made by turbulence in the bloodstream and can be heard using a stethoscope while manually measuring blood pressure. The beginning of these sounds is the systolic blood pressure and the silencing of these sounds is the diastolic blood pressure. If you are going to record someone else's blood pressure, or have your own measured, during exercise be sure it is done manually.
Effects on Resting Blood Pressure
One of the benefits of exercise is that it can lower resting blood pressure. Cardiovascular exercise has been proven to lower resting blood pressure, but the results of studies measuring this with weight training are mixed. Some studies have shown that resting blood pressure increases with weight training. Most studies have shown no change, however, and some have shown a decrease. Dr. Steven Fleck, in his 2003 book "Strength and Power In Sport," hypothesized that body composition changes are mostly responsible for either increased or decreased blood pressure. Most trainees should not expect resting blood pressure to be dramatically changed as a result of weight training.
Effects During Exercise
Blood pressure can be dramatically increased during resistance exercise. If the Valsava maneuver is used, this is especially true. The Valsava maneuver involves holding your breath during lifting to help increase force production. Blood pressures of 320 mmHg systolic and 250 mmHg diastolic have been reported during heavy leg presses. Lifting very heavy weights for a low number of repetitions will generally cause higher blood pressures than lifting lighter weights for more repetitions. For this reasons, people who have heart conditions should avoid lifting very heavy weights.
Chronic Effects
Weight training can lower blood pressure during subsequent weight training sessions. Both systolic and diastolic blood pressures have been shown to be lower in bodybuilders than in novice lifters at all common relative training intensities. At least several weeks of training need to be completed to observe these benefits, according to Dr. Fleck. Long-term weight training also reduces blood pressure versus what it would be otherwise during other non-lifting physical activities.
References
- "Centers For Disease Control And Prevention": High Blood Pressure Fact Sheet
- "Strength and Power In Sport": Steven Fleck; 2003
