Blood pressure is a measurement of the strain your blood flow places on your arteries during both the active, or systolic phase, and the resting, or diastolic phase, of your heartbeat. When you exercise, your systolic blood pressure can rise significantly, while your diastolic blood pressure usually changes only slightly or remains virtually the same.
Basics
The pressure that pumping blood places on your arteries depends on factors that include the force of the blood as it leaves your heart and the sheer amount of your blood volume, as well as your arteries' flexibility and size. Blood pressure values are expressed in millimeters of mercury, or mmHg. In a standard reading, systolic pressure levels are listed before diastolic levels. For adults, normal levels fall below 120 mmHg of systolic pressure and 80 mmHg of diastolic pressure, or 120/80 mmHg. Usually, systolic levels can safely fall as low as 90 mmHg.
Exercise-related Changes
When you exercise, the strain on your body can temporarily raise your systolic blood pressure to over 200 mmHg, according to Sports Fitness Advisor. In trained athletes, systolic pressure can temporarily rise as high as 250 mmHg. Your diastolic blood pressure may rise by as much as 15 mmHg during various forms of intense exercise. However, if your diastolic pressure rises more than 15 mmHg, you may have a serious medical condition called coronary heart disease, which is marked by abnormal narrowing of the arteries that supply your heart itself with blood and oxygen.
Weightlifting-related Changes
When you lift weights, you can trigger short-term increases in both your systolic and diastolic blood pressure, Sports Fitness Advisor reports. The severity of these increases depends on the amount of weight you try to lift. If you try to lift weights that meet or exceed your muscle capacity, the shifts in your blood pressure can be extreme. For this reason, individuals with high blood pressure must take certain precautions if they want to engage in weightlifting. They include lifting lighter weights with higher repetitions, maintaining normal breathing throughout all lifts and learning and emphasizing proper lifting technique. If you have high blood pressure, you must also look for signs of potential problems, including dizziness, severe breathlessness and chest pain or pressure.
Considerations
Over time, participation in regular exercise can help you control or lower your everyday blood pressure by strengthening your heart, helping you control your weight and reducing your levels of emotional stress. Typically, you will need to engage in moderate aerobic exercise for at least 150 minutes per week to see these blood pressure benefits. Common moderate exercises include brisk walking, water aerobics and bicycling on level or near-level ground. Consult your doctor before you begin exercising, especially if you've already received a high blood pressure diagnosis.
References
- MedlinePlus: Blood Pressure; May 2010
- Sports Fitness Advisor: The Cardiovascular System and Exercise
- MayoClinic.com: Exercise; A Drug-Free Approach to Lowering High Blood Pressure; August 2010
- American Heart Association: Physical Activity and Blood Pressure; October 2009
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?; May 2010
