EXERCISE AND BLOOD PRESSURE
THE FOUR PRINCIPLES

Exercise and blood pressure goes hand in hand in lowering high blood pressure and weight loss.

Although it may seem self-explanatory the four principles of exercise are intensity, frequency, mode and duration.

Intensity refers to the difficulty of a particular type of training.

Frequency refers to how often one exercise.

Mode is the type of exercise you have chosen.

And, duration is simply the total time of exercise.

It is vital to know that before starting any exercise program, you are to get your doctor's permission.

Aerobic Training

This type of exercise uses the large muscle groups of your body for prolonged periods of time.

You must have the appropriate intensity, frequency, mode and duration of exercise to achieve cardiovascular benefits.

70 percent of your maximal predicted heart rate is required to ensure good cardiovascular benefits.

To determine one's maximum heart rate is 220 minus your age.

Say you are a 40 year old with a maximum heart rate of 220 minus 40 = 180. 70 percent of 180 is 126.

So for this 40 year old to achieve cardiovascular benefits, he/she must exercise at a steady heart rate of approximately 126 beats per minute.

Weight loss is practically assured if aerobic training is done four or five times a week for at least 60 minutes.

Aerobic exercises includes walking, jogging, running, bicycling, stair climbing, cross-country skiing are some of the best for exercise and blood pressure.

Mix up the different exercises so that you do not get bored.

An exerciser's heart becomes stronger and more efficient therefore delivering more blood, oxygen and nutrients to the brain, muscles and other vital organs.

The trade off from exercising is both systolic and diastolic blood pressure usually decrease with exercise.

Resistance or Weight Training

The intensity of weight training is measured by the amount of weight lifted.

A schedule of two to three exercise sessions a week lasting approximately thirty minutes to one hour is appropriate for individuals just starting a weight training routine.

But remember to allow your muscles to recover, at least a day, completely between training.

The benefits of weight training are not only for the young and healthy, but older people can benefit dramatically from a resistance training program.

Research has shown that older individuals who do resistance training are usually stronger, healthier and less depressed.

So it is never too late to start a properly supervised weight training program.

Flexibility

Low back pains that afflicts millions of people is usually the results from musculoskeletal disorder.

If you practice flexibility techniques, like stretching, on a regular basis, we would be less prone to back problems.

Whenever you do spinning, or any strenuous exercise program you should always end your exercise and blood pressure program with a couple of pilates or yoga moves.

My muscle tend to ache less.

Again varying your exercise will keep it interesting and exciting, thus increasing the likelihood that you will keep up the exercise regimen.

Exercise and blood pressure translates into a lower risk of future heart attacks, strokes and kidney damage due to high blood pressure.

And of course, you will look and feel better, and probably live longer after getting hooked on exercise.

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Exercise And Lowering Your Blood Pressure

Doing Exercise And Lowering Your Blood Pressure is possible. So tell me your experiences since you incorporated exercising into your routine, and how it has affected your health and body.

It is sure to encourage and help someone.

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