Posted on 04/05/2023 12:38:15 PM PDT by ConservativeMind
Strength training practiced with moderate to vigorous intensity two or three times a week is an effective way to mitigate arterial hypertension (high blood pressure), according to a study.
The group analyzed over 21,000 scientific articles and conducted a Cochrane meta-analysis, considered the gold standard for systematic reviews.
Cardiovascular diseases are the leading cause of death worldwide, and high blood pressure accounts for 13.8% of deaths from such diseases. Arterial hypertension is diagnosed when systolic blood pressure exceeds 140 millimeters of mercury (mmHg) and/or diastolic pressure exceeds 90 mmHg.
"We were interested above all in the volume and intensity found sufficient to achieve a significant blood pressure reduction. On average, eight to ten weeks of strength training led to a reduction of 10 mmHg in systolic pressure and 4.79 mmHg in diastolic pressure," Teixeira said.
The study showed that effective results appeared around the twentieth training session. BP remained lower for about 14 weeks after training ended.
The systematic review analyzed a total of 21,132 scientific articles.
After excluding 21,035 articles that did not meet the objectives of the review, the researchers excluded 43 of the remaining 97 articles owing to duplication, leaving 54 articles for full-text analysis. Fourteen were considered relevant for inclusion in the systematic review.
The results of the analysis showed that strength training was most effective in terms of lowering blood pressure in protocols with moderate to vigorous load intensity, a frequency of at least twice per week, and a minimum duration of eight weeks.
Moderate to vigorous load intensity was defined as more than 60% of the heaviest weight subjects could lift just once.
An analysis of subgroups revealed more about the influence of age on the effects of strength training, which lowered BP significantly more in the 18-50 than the 51-70 age group.
(Excerpt) Read more at medicalxpress.com ...
if this had said sex practiced with moderate to vigorous intensity two or three times a week, I would of been on board :)
This headline grabbed my attention. Since a shoulder impingement problem a couple months ago have been doing strength training on my shoulders, back, and upper arms using elastic bands anchored to a door frame. A couple days ago I was feeling a bit tired (it seems the training requires me to make sure I eat better to avoid feeling more fatigued than normal) and my wife noticing this (and having a blood pressure machine) decided to take my blood pressure. It was usually borderline high, has been for years, but it was perfectly healthy. Never seen it in that range before.
Told my wife, she doesn’t believe me, I guess I’m out.
Exercise is good for your health.
I’ve lifted heavy weights 3-4 days a week for half my life. BP taken at the doctors yesterday was 112/74.
The more beer I drink the lower my blood pressure. 12 ounce curls.
I just about went here, held off. But you brought it home.
Regards!
Honestly, that’s not all that much a reduction.
But weight loss should reduce it more.
I can personally attest that the positive effects of weight training on my BP a notably more than that. Running helps too.
I disagree.
Sixteen moderate exercise occasions reduce blood pressure by 10 mmHg? That’s amazing.
TexasFreeper2009 wrote: “if this had said sex practiced with moderate to vigorous intensity two or three times a week, I would of been on board :)”
Perhaps you need to have sex with heavier partners?
Without exercise, my BP is 112/70. Walking 3-5 miles per day it’s 90/60. My sister has to take medicine for low pressure. I’m not there yet.
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