For years, people with high were warned to avoid weightlifting. Even people without hypertension will experience a temporary surge in your blood pressure when lifting. For this reason, doctors were afraid someone with untreated blood pressure problems could push beyond the body’s safety limit. Now it appears perhaps weightlifting may prove to be an effective high blood pressure remedy.
Recently, large studies have found the opposite: weight lifting reduces resting blood pressure. It certainly helped James Babb. As documented in his bodybuilding.com profile, was told he had to lose weight. At 265, his blood pressure was 189/120. After lifting weights and following a bodybuilding program, he’s at 175 with normal blood pressure.
In “Sport Therapy for Hypertension: Why, How, and How Much?” (April 2009 | Angiology), researchers reported that both endurance and resistance training reduced hypertension and other risk factors. A statement by the American Heart Association, “Resistance Exercise in Individuals With and Without Cardiovascular Disease” (July 2007 | Circulation), said:
“Just like we once learned that people with heart disease benefited from aerobic exercise, we are now learning that guided, moderate weight training also has significant benefits”
How Much Iron Must You Pump to Lower Blood Pressure?
weighing a blood pressure remedy
Not as much as you think.
According to “Resistance Exercise Training: Its Role in the Prevention of Cardiovascular Disease” (Circulation : 2006), low- to moderate-risk patients should be encouraged to incorporate weight training in their exercise program. Weight training had no negative effect on hypertension, and increasing evidence indicates resistance training can provide a long-term improvement in cardiovascular health.
The the authors summarized guidelines for resistance training for disease prevention:
- A single set of 8 to 10 exercises for approximately 20 minutes covering the major muscle groups: chest, shoulders, arms, back, abdomen, thigh, lower legs.
- Exercise should be at least twice per week, on machines if possible but hand-held weights, barbells, and elastic bands are also acceptable.
- Weights should be set at 30% to 40% of 1 repetition maximum for upper body and 50% to 60% for lower-body exercises.
- One repetition maximum is the highest weight lifted 1 time. If testing is not available, use a weight that can be lifted for 8 to 10 repetitions; increase weight when 15 repetitions can be done easily.
In addition, good technique and approach is essential. In a recent blog article, exercise expert Dr. Clay reminds us in Heavy Lifting with High Blood Pressure:
Although it’s normal to use the Valsalva Maneuver [holding the breath when lifting in order to increase the pressure in the thoracic cavity] when lifting, the key is to not hold your breath for long at all in order to avoid excessively elevating your blood pressure . . . The longer you hold your breath, the more your blood pressure will tend to elevate.
