Resistance exercise is an important component of a complete fitness regimen. When you lift weights, your heart and lungs respond by delivering more oxygen carrying blood to your working muscles. Generally, your blood pressure is not adversely affected while you lift weights. However, if you strain while lifting, your blood pressure may temporarily spike. Consult with your health care provider before beginning any type of exercise program.
Types
Your blood pressure measurement consists of two pressure readings, usually separated by a virgule and expressed in millimeters of mercury (mm Hg), a unit of pressure. Your systolic blood pressure is the top number of your measurement, and it reflects the pressure on your artery walls as blood leaves the heart. The bottom number of your measurement is the diastolic blood pressure, and it reflects the pressure on the walls of your arteries as blood returns to your heart. According to MayoClinic.com, your blood pressure is normal if the systolic reading is less than 120 mm Hg and the diastolic reading is less than 80 mm Hg.
Breathing
In addition to keeping proper form while you perform resistance exercises, proper breath control is an important part of proper technique. Holding your breath while you are exerting effort can increase both your systolic and diastolic blood pressure significantly. Your breathing pattern as you handle the resistance is not as important as focusing on not holding your breath. You should receive adequate amounts of oxygen if you focus on breathing freely and naturally. Also, if you are lifting weights and performing sets of repetitions, be sure to let your breathing return to normal between sets.
Intensity
The greatest spikes in blood pressure occur during very intense weight training. According to Len Kravitz from The University of New Mexico, spikes in blood pressure during intense resistance training have been as high as 320/250 mm Hg. These spikes are particularly high when you try to lift your one-repetition maximum lift on an exercise. Generally, your blood pressure increases when you lift heavier weights and perform fewer repetitions. Because of this, MayoClinic.com recommends that you lift lighter weights and perform a higher number of repetitions. Exercise bands are an effective tool for resistance exercise, and they are available in several levels of resistance.
Benefits
Performing resistance exercises regularly may have a positive long-term effect on your blood pressure. According to Kravitz, researchers Kelley and Kelley performed a meta-analysis of several studies featuring participants in resistance exercise programs. Their analysis revealed that participants reduced their systolic and diastolic blood pressure by an average of 2 percent and 4 percent, respectively.
