Most people lift weights to make them stronger and healthier, but there's a chance weightlifting might be bad for your blood pressure. According to the American Academy of Pediatrics, hypertension is the most common cardiovascular condition in people who participate in competitive sports, including bodybuilding. Knowing your blood pressure numbers and how to train properly is the key to lifting weights without harm.
Identification
Your blood pressure is measured by two numbers: the systolic or upper number, which is the pressure in your blood vessels as your heart beats; and the diastolic or lower number, the pressure in your vessels between heart beats. If your readings are less than 120 over 80, your blood pressure is normal. Readings of 120 to 139 over 80 to 89 may mean you're at risk for high blood pressure, and readings above that indicate you're hypertensive. About one in every three adults in the U.S. has high blood pressure, according to the Centers for Disease Control and Prevention, a condition that often leads to heart disease and stroke.
Effects
Strenuous exercise has caused strokes in some people, one reason health experts are concerned exercise may raise blood pressure. As your muscles lengthen and contract and you move your joints during weight training, there is a considerable rise in systolic blood pressure, but a decrease in diastolic pressure. When you engage in static exercise, meaning you're exerting your muscles at a high intensity without moving the joints such as pushing against an object, there is a large increase in both systolic and diastolic blood pressure. The American Academy of Pediatrics reports that there hasn't been a large body of evidence linking the rise in diastolic pressure during static exercise to strokes, but if you have severe hypertension, you may still need to limit your weightlifting activity.
Expert Insight
In 1997, the American Academy of Pediatrics first published a position statement on exercise and children and adolescents who have high blood pressure, which they have updated and reaffirmed since. After a review of research, they conclude you can safely lift weights if your blood pressure is controlled and there is no damage to your organs. However, they also note these conclusions don't apply to a sport like competitive bodybuilding where you use very heavy weights for a long period of time, an activity that tends to induce a greater rise in blood pressure. A meta-analysis in 2000 of randomized controlled trials, led by George A. Kelley at the Northern Illinois University Department of Kinesiology and Physical Education, found that weight-resistance training actually caused a 2 percent decrease in systolic blood pressure and a 4 percent decrease in diastolic pressure. The report, published in the journal "Hypertension," concluded that even small reductions similar to the results have resulted in a decreased risk for stroke and coronary heart disease.
Considerations
If you have unusually large biceps or triceps, you'll need to make sure that your blood pressure measurements take that into consideration. The wide part of the air bladder on the blood-pressure device should cover at least 66 to 75 percent of your upper arm, as measured between the top of the shoulder and the elbow, and should also be long enough to circle your arm completely. Some weightlifters may need to use a thigh cuff for this purpose. To determine whether you have high blood pressure, you will need to have several elevated readings taken on separate occasions.
Recommendations
Talk to your doctor before starting a weight-training regimen if you have high blood pressure. The Mayo Clinic also recommends you learn to use proper form when lifting; be sure not to hold your breath during exertion, which can cause a dangerous blood pressure spike; use lighter weights with more repetitions instead of heavier weights with fewer reps; and stop lifting if you are suddenly severely out of breath, dizzy or feel any chest pain or pressure.
References
- Mayo Clinic Online: Is weightlifting safe if I have high blood pressure?
- American Academy of Pediatrics: Athletic Participation by Children and Adolescents Who Have Systemic Hypertension
- Hypertension: Progressive Resistance Exercise and Resting Blood Pressure
- Centers for Disease Control and Prevention: High Blood Pressure Fact Sheet
