Blood pressure is a measure of the force applied to the blood vessel walls due to the heart pumping blood against peripheral resistance. It is measured utilizing a sphygmomanometer and a stethoscope. All exercise has an acute effect on blood pressure. To understand the effect of exercise on blood pressure, you must first measure your resting blood pressure. Know your resting blood pressure prior to beginning an exercise program to ensure that you are healthy enough to participate.
Optimal and Normal Blood Pressure
Optimal blood pressure is defined as a systolic pressure less than 120 mm Hg and a diastolic less than 80 mm Hg. Normal blood pressure is defined as a systolic pressure of 120 to 129 mm Hg and 80-84 mm Hg. High normal is defined as a systolic pressure of 130 to139 mm Hg and a diastolic pressure of 85 to 89mm Hg. Even if your resting blood pressure falls within normal or high normal your goal should be to obtain a blood pressure that is optimal.
Hypertension
Hypertension is defined as blood pressure higher than the current recommended guidelines for normal. Stage one hypertension is defined as a systolic pressure of 140 to 159 mm Hg and a diastolic pressure of 90 to 99 mm Hg. Stage two hypertension consist of a systolic pressure of 160 to 179 mm Hg and a diastolic pressure of 100 to 109 mm Hg. Finally, stage three hypertension is defined as a systolic pressure equal to or greater than 180 mm Hg and a diastolic blood pressure equal to or greater than 110 mm Hg. To be considered hypertensive you only need to have one of your numbers high. However, both will typically be high. If you are hypertensive, consult your doctor prior to beginning an exercise program.
During Aerobic and Anaerobic Exercise
During aerobic and anaerobic exercise systolic blood pressure will increase. The extent of the increase in systolic blood pressure will be dependent upon the intensity of the exercise bout. During high-intensity exercise Systolic blood pressure can increase up to 200 mm Hg. At lower intensities systolic blood pressure may be maintained around 150 mm Hg, assuming that your resting systolic blood pressure is equal to or less than 120 mm Hg. During aerobic and anaerobic exercise diastolic pressure will alter very little. If your diastolic increases more than 15 mm Hg, you should cease exercising and consult a physician.
During Strength Training
During strength training, systolic and diastolic measures of blood pressure will increase. During heavy lifting both numbers can even double or triple from resting numbers. This occurs due to the contraction of the muscles during lifting, which greatly increase peripheral resistance. The higher the intensity and the larger the muscle mass involved the greater the increase in blood pressure.
Blood Pressure Response to Regular Exercise
Regular aerobic exercise has a strong positive effect on blood pressure and is recommended by doctors to lower high blood pressure. Research supports a significant decrease in resting blood pressure due to regular aerobic training.
References
- "Exercise Physiology: Nutrition, Energy, and Human Performance"; William McArdle, Ph.D., Frank Katch, Ph.D., and Victor Katch, Ph.D.; 2010
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2009
