Strength training has been known to have numerous benefits for the human body. It can help to build muscle, improve bone density, increase metabolism, and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease. However, recent studies have also shown that strength training can have a positive effect on blood pressure levels.
High blood pressure, also known as hypertension, is a common health condition that affects millions of people worldwide. It is often referred to as the “silent killer” as it can go unnoticed for years, causing damage to the arteries, heart, and other organs. High blood pressure can increase the risk of heart disease, stroke, and kidney failure.
Fortunately, strength training has been found to be an effective way to reduce blood pressure levels in individuals with hypertension. A study published in the American Journal of Hypertension found that strength training 2-3 times per week for 8 weeks resulted in a significant reduction in both systolic (top number) and diastolic (bottom number) blood pressure.
The study involved 35 adults with hypertension who participated in a 60-minute strength training session twice a week for 8 weeks. The participants were divided into two groups, with one group performing high-intensity strength training and the other group performing moderate-intensity strength training.
At the end of the 8-week period, both groups showed a significant reduction in blood pressure levels. The high-intensity group had an average reduction of 12 mmHg in systolic blood pressure and 9 mmHg in diastolic blood pressure, while the moderate-intensity group had an average reduction of 8 mmHg in systolic blood pressure and 6 mmHg in diastolic blood pressure.
The researchers concluded that strength training can be an effective way to lower blood pressure levels in individuals with hypertension, and that it can be done at either high or moderate intensity levels.
Strength training works by increasing the strength and flexibility of the muscles, which in turn helps to improve the flow of blood through the arteries. This, in turn, can help to reduce the pressure on the walls of the arteries, resulting in lower blood pressure levels.
In conclusion, strength training 2-3 times a week can lower blood pressure levels in individuals with hypertension. This can be done at either high or moderate intensity levels and can have numerous benefits for overall health and well-being. So, if you’re looking for a way to improve your blood pressure levels, consider incorporating strength training into your exercise routine.
