According to the Center of Disease Control, one in three Americans have high blood pressure. In addition to medication, attention to physical activity should be addressed. Starting an exercise program when you have high blood pressure can be complicated without doing research. Certain requirements are a must when first starting or continuing your current routine.
The American College of Sports Medicne (ACSM) recommends a physician’s release to exercise as a first step. Fitness professionals would then prescribe the following guidelines, taking into consideration your physician’s advice, to begin a safe, successful workout routine that will boost your overall fitness while lowering your blood pressure.
1. Aerobic exercise is the focus, so first identify your preferred mode of aerobic activity such as walking, running, elliptical training, or biking.
2. Calculate your maximum heart rate. (220-age = maximum heart rate)
3. Start your aerobic exercise program, staying at about 50-60% of your maximum heart rate (220-age x 50-60%). The length of time can vary according to your tolerance. 30-60 minutes is ideal for most days of the week. Monitoring your heart rate before, during, and after physical activity is necessary to ensure you are getting the most benefit from your activity.
4. You can add some resistance training, performing each exercise for 10-20 repetitions for 1-3 sets. The key to safe resistance training is to avoid isometric exercises and heavy lifting, and maintaining steady breathing.
Medications prescribed by your doctor should be taken in accordance with their recommendations. Aside from medications, preventative care is a great addition to the road to improved health. A moderate level of aerobic activity can lower your blood pressure enough that your doctor may even allow you to stop taking medication while you are having success with your exercise routine.
Let TrainKC help you develop a safe and effective exercise program that can help lower your blood pressure and prevent chronic disease. Contact TrainKC at firstname.lastname@example.org or call 913-593-7549 for more information.