Lowered Blood Pressure After Exercise

What is best excercise for lowering high blood pressure?

One of the most effective, yet underrated exercises for lowering blood pressure is simply squeezing your fist with about 30% of your full force for 2 minutes. You would repeat this 4 times, resting 2–3 minutes in between sets.Of course, you can do traditional cardio, and strength training, and they certainly help lower blood pressure (and I elaborate on the precise protocols in my article on exercise for high blood pressure). However, both require a decent amount of time (hours per week), and result in reductions of typically 5–10 mmHg.Squeezing your fist literally requires 24 minutes per week. Do the math:2 minute squeezes4 sets3 times per week.Plus, it doesn’t require any equipment, and can be done while at your desk, or even on the couch.Although not backed by research, I believe that the reason this really simple exercise works is because of what’s being stressed.The adaptations to exercise depend on the nature of the stress. The reason you gain endurance when you do cardio is because you stress the oxygen-delivery capability of the body, and it responds with a larger heart, and an ability to extract more oxygen from the blood.The reason you get stronger when you do strength training is because you stress the contractile properties of the muscles, and the efficiency of the nervous system. The body responds by either building bigger muscles, and/or recruiting more fibres from the muscles that you already have (and other neurological mechanisms for strength improvement).When squeezing your fist, you’re not really stressing you cardiorespiratory system, because the muscle mass used is too small (just the forearm muscles). You’re not really stressing your muscular or nervous systems either, because the intensity is too low - just 30% of your max strength.But what you are stressing is your arteries. When you hold a low-level contraction for 2 minutes, you essentially cut off blood supply to that muscle, and over the next hours/days, the body responds by lowering blood pressure.Again, I go into way more detail on this in my article, but this is the gist of it.

How quickly can I lower my blood pressure with exercise?

There is no 'quick' way to lower your blood pressure; it's a systemic process that will take years to fully stick. However, some exercises are more conducive to lowering blood pressure than others.In this case, you want to focus on cardiovascular workouts. That means, like those generic guides on the sides of treadmills indicate, you should be working at about 80-90% of your Max Heart Rate (MHR) for shorter periods of time, as opposed to fat burning workouts, where you want to work at about 60-70% MHR for long periods of time. As a practical example, if you go to a local track, a cardio workout would be something like sprinting the straights and walking the curves for a mile or two. A fat-burning workout might be running a full mile or two at a 'decent' pace. The difference is that while you're sprinting, your heart rate climbs very quickly, then you take the pressure off for a short period, and then you start the next sprint and your heart rate climbs again. It's something of a sinusoidal output by your heart. A fat-burning workout, on the other hand, is a workout where you try to keep your pace the same so that your heart rate stays elevated, but only to a point (you want to be able to stay at that level for 20-30 minutes minimum). One Warning!: I came across this while doing some of my spearate research: If you are already overweight and/or have cardiovascular problems (excessive plaque, a weak heart, previous heart attack, etc), consult your doctor before going out and running intervals on the track. One serious issue that I saw referenced in many studies was that in some patients, pieces of plaque from the larger arteries broke off, traveled around, and ended up causing vascular occlusion; embolisms. Depending on where the clot occurs, this can lead to lesser issues, like loss of blood in the extremities, but could be far more serious - stroke, heart attack, pulmonary clot. In a majority of the cases, the plaque caused strokes and heart attacks. So, I'll reiterate: the most effective way to lower blood pressure through exercise is with cardiovascular workouts - it doesn't matter what types; swimming, running, tabata-style weight lifting, etc. However, if you are already overweight and/or have health or heart issues, consult your doctor before you start an intense workout routine.

Can 140/100 blood pressure be controlled by exercising and dieting?

NoExercise and dieting has no connection with high BP.Blood pressure is metabolic syndrome. Meaning that your body is not producing enough energy for the vital organs to function optimally.Body manages metabolic syndrome by -Increasing blood sugarIncreasing blood pressureIncreasing heart rateSo to cure all these you need to increase the metabolic rate.Read my blog for detailed explanation.**My blog in brief - **Chronic mineral imbalance in blood leads to low metabolic rate resulting in aging and age related diseases like blood sugar, blood pressure and heart disease etc.To correct mineral imbalance do hydration dehydration cycles and to increase resting metabolic rate do walking and rest routines as detailed on my blog.Read my blog for more details and / Or watch my you tube videos at - rajinder bhalla******To increase Resting Metabolic Rate (RMR) do the following******Walk for 5 minutes at easy pace within your home in the morning.After walking rest for 5–10 minutes in bed.Repeat the above 3 times in the morning, afternoon, evening and at night before sleeping. So that makes for 12 walk and rest routines or 5x12 = 60 minutes of walk for the entire period. One can do it selectively during week days and on working days only in the morning and at night.The idea about walking is that it mobilises energy and before the entire mobilised energy is spent we rest. In such a case a part of the mobilised energy becomes available for vital organs. Doing walking and rest routines takes care of aging related diseases as well.****In brief hydration dehydration cycles is as given here -****Day 1 - Drink 150–200 ml water every hour from 7 am to 6 pm. No other fluid/ liquid.Day 2,3 - Drink 150–200 ml water 3 times only during the day. Total fluid intake 450–600 ml in the day.Repeat for 2–3 weeks.Fluid overload is one of the basic reasons of low resting metabolic rate.For explanation of the above read my blog.

Why is blood pressure low after workout?

It is a recognized way to treat one's hypertension, due to a lowering of systemic vascular resistance during and for hours after physical, especially aerobic, exercise.  Exercise is good for your blood pressure: effects of endurance training and resistance training. and [Evaluation of costs and effectiveness of an integrated outpatient training program for hypertensive patients].Of course during exercise the heart rate will rise, cardiac output rise, so systolic blood pressure will rise too, but diastolic blood pressure will very often go down, so widening pulse pressure (systolic minus diastolic pressure).  This systemic vasodilation will persist for many hours, at least 6 hours, but most likely even longer, thus exercising two to three times a week already has been seen lowering one's blood pressure significantly.The lowering of vascular resistance can be seen e.g. in http://hyper.ahajournals.org/con...The acute change in blood pressure during and after exercise one can see on Internet Scientific Publications this graph shows the short time effect of exercise This paper even shows it better A comparative study of cardiovascular responses to two rest intervals between circuit resistance exercises in normotensive womenRI30 are the group who had 30 seconds rest intervals between the exercise part, RI40 40 seconds. 1R is immediately after exercise, 10R after 10 minutes of rest etc.For an extensive discussion on the underlying mechanisms please see Potential causes, mechanisms, and implications of post exercise hypotension