Blood pressure is a measurement of the force of circulating blood against artery walls. It's normal for blood pressure to rise and fall throughout the day, but should stay below 120 over 80. Systolic blood pressure, the top number, measures the force exerted by blood and diastolic, the bottom number, represents pressure in the arteries between heartbeats. During aerobic activity, it's normal to experience a temporary rise in blood pressure and weight training can cause a much higher, temporary spike.
Blood Pressure During Exercise
Blood pressure normally rises during exercise because muscles, organs and tissues need more oxygen-rich blood. In healthy individuals, blood vessels accommodate the flow of extra blood by expanding the arteries, which minimizes the force of blood on blood vessel walls. Dr. Gabe Mirkin, a board-certified sports medicine specialist, reports that during aerobic activity it's normal for blood pressure to rise up to 200 over 80 and as high as 300 over 200 when lifting very heavy weights.
Exercise Hypertension
Very high blood pressure during exercise, known as exercise hypertension, can be a risk factor for permanently high blood pressure, according to a 2004 study by researchers from Johns Hopkins Medicine. While no one knows what causes exercise hypertension, it's typically seen in people who are generally healthy. Exercise physiologists suggest that the problem is caused by cells lining the blood vessels failing to allow arteries to expand to accommodate increased circulating blood. Exercise hypertension is characterized by a systolic reading of 250 or higher.
Exercise for Lowering Blood Pressure
Prior to 2000, people with high blood pressure were dissuaded from exercising, fearing that it could have potentially adverse side effects. Today, regular exercise is a common, drug-free treatment for lowering and regulating blood pressure. University of New Mexico fitness expert Len Kravitz suggests that getting 30 to 45 minutes of aerobic activity most days of the week can reduce systolic blood pressure by 8 to 10 mm Hg and diastolic pressure by 6 to 10 mm Hg. A 2000 study by researchers at Northern Illinois University found that resistance training, such as weight lifting, could reduce blood pressure by 2 to 4 percent, an amount that is considered modest. It can take an average of 14 weeks, exercising about 3 days a week for 38 minutes, to see an improvement in blood pressure after starting a new exercise regimen.
Hypertension Facts
About 90 percent of Americans develop high blood pressure at some point. Hypertension is a chronic disease that puts you at risk for heart attacks, stroke and kidney damage, all of which can cause sudden death. Certain lifestyle changes can reverse high blood pressure, such as eating a diet low in saturated fats and refined carbohydrates, losing weight, quitting smoking and avoiding stimulants.
References
- DrMirkin.com: High Blood Pressure During Exercise
- MedlinePlus: Blood Pressure
- John Hopkins Medicine: Exercise Hypertension Occurs When Cells Can't Relax
- "Hypertension" Progressive Resistance Exercise and Resting Blood Pressure; George A. Kelley, et al.; 2000
- MayoClinic.com: A Drug-free Approach to Lowering High Blood Pressure
