Heart disease is the leading cause of preventable death in the United States. High blood pressure, also called hypertension, affects about one third of all Americans. Often referred to as "the silent killer," hypertension often has no symptoms and may go undiagnosed. Preventing hypertension starts with regular physical activity and a healthy diet.
Definition
Blood pressure measures the force of blood in the arteries. It shows the pressure as the heart beats, systolic pressure, and the pressure while at rest, diastolic pressure. Normal blood pressure reads 120 over 80. Anything above 140 over 90 is considered high. The top number represents systolic pressure, the bottom number diastolic. High blood pressure causes the heart to work harder then necessary and contributes to hardening of the arteries.
Exercise
Anaerobic exercise encompasses any activity that lasts a short period at a very high intensity. During anaerobic activity, the heart works above 85 percent of the maximum heart rate. Anaerobic means it takes place mostly without oxygen. Examples include strength training, jumping and sprinting. Strength training includes isometric movements, in which you contract and hold the muscle, and isotonic exercise that uses resistance and contract through movement.
Response
The body responds to exercise by showing an increase in systolic blood pressure with diastolic pressure, varying by type of exercise. Diastolic pressure varies directly in correlation with the type of exercise. When lifting weights, the muscular contraction causes blood flow to slow down or even stop. This creates a temporary increase in blood pressure until the muscle releases. An isometric exercise holding a muscle contraction for a period of time causes the blood pressure to increase more than an isotonic lift.
Benefits
Anaerobic exercise builds strength and power while using the energy stored within the muscle. Muscle tissue burns more calories while at rest, and strength training helps with losing weight and decreasing body fat. Weight-bearing exercise strengthens bones, improves posture and helps protect joints. Although anaerobic exercise causes a brief increase in blood pressure, it helps lower overall blood pressure over time.
Precautions
Exercising with hypertension comes with some precautions. Before each workout, be sure to include a warm-up to allow the heart to slowly adjust to exercise. Monitor your activity throughout your workout. Finish each workout with a cool-down of five to 10 minutes. If you feel any discomfort, pain, shortness of breath or rapid heart beats, stop. Be aware of heavy lifting and the impact on the cardiovascular system. Above all, pay attention to your body.
