Your blood pressure is a direct measurement of the force your blood flow applies to your blood vessel walls. This figure is given by two numbers: systolic and diastolic pressure. Your systolic blood pressure is the amount of force on the vessels while your heart is contracting. Your diastolic blood pressure measures the force on your vessels while your heart is resting, between beats. Regular exercise favorably influences both. Your blood pressure should be within a certain range before, during and after workouts.
Normal Blood Pressure
Before your workout, your blood pressure should be somewhere in your normal resting range, which may vary person to person. According to the American Heart Association, the ideal blood pressure is under 120/80 mm Hg. As your blood pressure approaches 120/80 to 139/89 mm Hg, it is is prehypertensive. If your blood pressure is between 140/90 to 159/99 mm Hg, you are hypertensive. Severe hypertension is 160/100 mm Hg or greater.
Contraindications For Exercise
According to the American College of Sports Medicine, never exercise if your blood pressure is at or above 200/110 mm Hg. The American Heart Association, cautions you even further, suggesting to seek medical help if your blood pressure rises above 180/110 mm Hg during rest. If you are hypertensive or suspect that your blood pressure may be elevated, take your blood pressure before exercising using an at-home digital blood pressure cuff.
During Exercise
With the onset of activity, your systolic and diastolic blood pressure responses vary. During exercise, your systolic blood pressure rises in direct proportion with the intensity of aerobic exercise. However, your diastolic pressure will change minimally, if at all. Resistance exercises are much different and will cause an increase in both systolic and diastolic pressure due to the force and tension created by the body.
After Exercise
After your workout, blood pressure will return to your resting normal or may even be lower than resting within approximately 10 minutes or more. An immediate drop in blood pressure after stopping exercise can be a sign that you have an underlying heart condition. Your recovery time varies depending on your age, physical condition and fitness level.
Chronic Adaptations
With regular exercise, your blood pressure can decrease between four and nine points. This is significant, especially if you have been diagnosed with hypertension. Participate in a moderate intensity physical activity for 30 minutes per day on most days to reduce high blood pressure.
References
- American Heart Association: Understanding Blood Pressure
- "ACSM's Guidelines for Exercise Testing and Prescription",Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.), 2006.
- "Exercise Testing and Prescription"; David C. Nieman; 2007
- Health Central.com: Low Blood Pressure After Exercise; Joel Braunstein, MD
- Sports-Fitness-Advisor.com: The Cardiovascular System and Exercise; Phil Davies, CSCS
