Money.Sports.Personal Training.Politics.Shoes. & Tattoos.
Former DE for Texas College
Working as a Strength And Conditioning Coach/ Personal Trainer
A young man...with an old soul.
Devout Music Head
Anything (Chicago Bears, Chicago Bulls, Ndamukong Suh, LeBron James, Andre Corley, Cartavious Kincade, Karique Stephen, NY Yankees, and LA Dodgers...I'm ON IT)
Ask and you shall know.
There are many misconceptions on what should and shouldn’t happen with individuals with hypertension or high blood pressure. First let me state that normal or acceptable pressure is 120/80, average blood pressure is 140/90, and anything above 140/90 is considered high. Most physicians usually propose mild to no working out for these individuals but people of our profession believe strongly that staying inactive and “babying” this deadly disease will only keep the same problems and same results. We stand firmly behind the fact that moderate intensity weight or resistance training or circuit training should be recommended as a part of an all-around exercise program that will build quality of life and reducing cardiovascular disease risk.
The basic mathematics of lowering resting blood pressure includes moderately intense aerobic exercise at 40% to 60% of VO2 Max (volume of oxygen you can consume during exercise at your maximum capacity), for 30-45 minutes, at least 5 days a week. Aerobic or cardio workouts are potent intervention in lowering and preventing the incident of hypertension. Within a few weeks of consistent aerobic exercise expect a drop off of 8-10 mm Hg and 6-10 mm HG in systolic and diastolic blood pressure, just off the consistency of being active. How this effect comes to be is through biomechanical, neural and hormonal changes in the blood vessel walls induce an acute and long-term blood vessel relaxation. Remember even the smallest reduction in systolic and diastolic pressure can and will have drastic effects on your health.
As a result to increased activity through cardio and resistance training what happens to our bodies? Through workout, the heart becomes a powerful piston that can better translate blood to the active muscles. The amount of blood that the heart can pump in a given time period is known as cardiac output (CO). Cardio output is made up of two components: Stroke Volume (SV) and Heart Rate (HR). Stroke volume is the amount of blood that the heart pumps each time it beats, and heart rate is the number of times it beats in a minute. The relationship between cardiac output, stroke volume, and heart rate can be expressed as:
CO = SV X HR.
To simplify the equation, as your heart rate goes up, cardiac output goes up as well too. The elevation in cardiac output is required to: deliver more oxygen and nutrients to the active muscles, as well as carry away the CO2, lactate, and other products produced by the active muscles.
Through workout, two primary things happen that increase your stroke volume and therefore allow you to have a decreased heart rate with the same cardiac output. The overall outcome is your heart rate adapts and becomes a stronger muscle. A stronger heart contracts more forceful and forces out more nutrients and blood with each contraction. Another positive effect of workout is increased stroke volume which gives you elevated blood volume. Elevated blood volume allows more blood to return to the heart. More blood returned to the heart stretches the heart chambers, which leads to a stronger contraction that again increases stroke volume, and therefore increases cardiac output.
The previous mentioned, is why trained athletes tend to have lower resting heart rates. These individuals have very strong hearts that pump more blood with each beat. The advantages of having a decreased HR at a given power output are obvious. Your rate of perceived exertion will be lower given the same intensity and you will be able to hold a given power output for a longer period of time. The long and short of it is you will increase your cardiovascular endurance and sustain that stamina for longer durations.