Exercise Safely With High Blood Pressure

Exercising with high blood pressure can be awful. You’ve no doubt heard that it may be good for you, but you may not be comfortable with the risks and the way it feels. If you go too hard your blood pressure may be too high and you may have a heart attack or feel your heart go out of your chest. That's certainly enough to put the brakes on.

But exercise is proven to have long - term effects on blood pressure and is just as important as medical and dietary measures. Lowering blood pressure can reduce the risk of heart disease, heart attack and stroke, as well as other life-threatening medical conditions. But exercising or exercising is not something you should exercise. If you have high blood pressure, here are some tips on how to exercise safely.

Frequency: It is recommended to do aerobic exercise every day walking, cycling, swimming. Strength training (resistance training / weight training) should be done twice a week on non-consecutive days.

Intensity: When starting, try to get moderate intensity. For aerobic exercise, that means working at between 60-70 percent of your target maximum heart rate. You can work out your maximum target heart rate by subtracting your age from 220. It can be monitored with body devices or aerobic equipment at a gym. Weight training intensity should allow you to do two or three sets of 10-12 repetitions, waiting about one minute between sets. As you progress in both your aerobic and strength exercise, the intensity can increase.

Duration: Shooting for about 30 minutes of aerobic activity per day. If you question capacity and timing, consider splitting it into three 10 minute sessions. Strength training as long as it takes should be to perform at least one movement per main muscle group at two or three sets and 10-12 reps. The main muscle groups are chest, back, shoulders, arms (biceps, triceps), heart, and legs (quads, hamstrings, calves).

It is extremely important to talk to your doctor if you are planning to start a fitness program with high blood pressure. They may assess your abilities, provide recommendations, and even work with a personal trainer if you hire one.

You can safely exercise with high blood pressure, so don't let your condition get you down. Activity contributes significantly to a healthy lifestyle and promotes lower blood pressure and a healthy heart.