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Which sport is the best remedy for high blood pressure ?
Physical activity plays a double role in fighting high blood pressure.
Not only does it prevent high blood pressure but sports also play a major role in its treatment
What type of activity to choose and why? At what level of intensity? And at what frequency?
To fight high blood pressure : give a preference to endurance activities
Physical activities which guard against and lower blood pressure are those called endurance sports, at a moderate frequency : hiking, running, biking, cross country skiing and at the gym all cardio based sports, for example rowing or the cross country ski simulation.Why and how does a physical activity improve blood pressure level ?
Why do endurance activities at a moderate level improve blood pressure rate?
Because endurance activities call upon a volume of muscular mass, especially at the level of lower limbs. Also the muscular mass used with each movement, each stride, each movement with the pedals, is a quick rhythm bringing with it light contractions and then slackening.
For this process muscles pump blood actively, and then exhale, which means that the heart doesn’t need to show a large effort to propel blood. This explains why with this type of exercise the blood pressure increases a little. And at the time of relaxation also the heart and vessels get used to functioning at a lower pressure level of. The result is that an endurance athlete registers a lower pulse rate than a non active subject.In conclusion physical activities which fight high blood pressure are those which mobilise a large quantity of muscular volume and more precisely those which call upon simultaneously both upper and lower members, such as swimming, cross country skiing, rowing and cardio training.
Note that the frequency and the force of the movement are two important elements. For example, pedal slowly against an intense force tends to favour hypertension. Powerful and sustained contractions such as those produced during muscle building should be avoided. The objective is the contrary: carry out an effort which is both less intense and less frequent tends to lower hypertension.
In this way, the alternation of contraction/relaxation is quick and optimizes the blood pumping through the muscles and lowers the pressure in the arteries.As a result on your bike, reduce the charge and pedal faster. Concretely beginners or older subjects should choose a bike with a triple chain wheel or a touristic style mountain bike to enable quicker pedalling without exertion.
Towards a lower blood pressure : regularity and diligence
As its name indicates, an endurance activity must last, and therefore requires moderate intensity, and should not reach the point of becoming breathless.So that the activity is beneficial, the effort involved should allow you to breathe easily enough, i.e. you should be able to pronounce a phrase of 6 to 8 words without interruption
Ideally you should use a cardio frequency meter which should show 75% of your maximum level (220 – your age)
As an example, if you are 40, your maximum cardio level is 180 (220 – 40). You should be around 135 beats per minute (180 x 0,75)Careful, if you have a high blood pressure level, ask your doctor to give you a precise figure
As is the case with arterial pressure, physical activity should follow three rules
3 times per week (ideally an activity every 2 days)
30 minutes to one hour for each session .
3 months are required to achieve concrete results for blood pressure readings.
In any case, with or without high blood pressure, sport is a way of life !15/09/2008
Isabelle Eustache
(source Esanté.fr)
