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Archive for the 'Hypertension' Category

Maybe your reasoning is that your blood pressure is too high?

Are you hypertensive? “Hypertension is blood pressure with the systolic (top number) reading greater than or equal to 140 mm HG and the diastolic (bottom number) reading greater than or equal to 90 mm Hg” (NASM 388). A healthy blood pressure is 120/80 mm Hg. So how can you bring your blood pressure back down to a healthy range? Well, believe it or not exercise and a healthy diet have been proven to be just as effective at reducing blood pressure as medications! And, you don’t have to workout insane amounts of time every day to get there. In fact, “low-to-moderate cardiorespiratory exercise has been shown to be just as effective as high-intensity activity in reducing blood pressure” (NASM 389). So, if you’re already on medications to lower your blood pressure, use these guidelines to start a fitness regimen that will eliminate your need for them!

-Avoid supine or prone positions, (especially when the head is lower in elevation to the heart) because this can elevate your blood pressure. For example, core exercises should be performed in a standing position, such as crunches and back extensions using a cable resistance.

-Resistance training exercises should be performed in a seated position first and gradually progressed to standing.

-Low-to-moderate intensity cardiorespiratory training should be performed (50-85% of work capacity) 3-5 days a week, for 20-45 minutes a day.

-NASM suggests that you use either circuit style for resistance training, or Peripheral Heart Action (which alternates between upper and lower body moves in order to distribute blood flow between the upper & lower extremities).

-Resistance training should be performed 2-3 days a week and consist of 1-3 sets of 8-10 exercises, 10-20 reps each.

-Avoid heavy lifting and keep a loose grip on weights.

-Set a weekly caloric burn goal of 1500-2000 calories.

Now that you have an idea of what you can do, get to it! And remember, I’m always here to help you! J


Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in High Blood Pressure,Hypertension,Special Populations and have Comments (6)