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It is estimated that one billion people around the world suffer from hypertension, high blood pressure – the force of your blood pushing against the walls of your blood vessels – always too high.
The American Heart Association defines stage 1 hypertension as a systolic pressure (top number) of 130 to 139 and a diastolic number of 80 to 89, stage 2 reflecting 140 or more and more than 90 or more.
Over time, the force and friction of high blood pressure damages the delicate tissues of the arteries, allowing LDL (bad cholesterol) to form a plaque along tiny tears in the artery walls, marking the early atherosclerosis.
Medications help control AT at risk. However, low physical activity is a risk factor for cardiovascular morbidity and mortality as important as being too fat (viscerally) (belly) and having a high sodium diet.
The DASH Diet (Dietary Approach to Control Hypertension) has been shown to be effective in reducing the risk of high BP – advocating daily sodium intakes, in some cases not exceeding 1500 milligrams per day.
Research – The effects of morning and evening aerobic training on treated hypertension – published in the March issue of Medicine & Science in Sports & Exercise, indicates that "a classic meta-analysis involving 26 randomized controlled trials on hypertension concluded that training decreases systolic BP by 8 mmHg and diastolic BP by 5 mmHg, the largest reductions being achieved with workouts conducted 2-3 times a week, d 30 to 45 minutes duration and with moderate intensity. "
Controlled exercise for the recommended frequency, intensity, time and type was shown to produce a hypotensive effect after exercise (low blood pressure), although some research indicate that "reductions in blood pressure after aerobic training vary from one study to another". Factors, such as higher initial blood pressure, moderate to high workout intensities, and diet-induced weight loss, "have been identified as promoters of a greater decrease in BP."
Twenty-five percent of people with high BP seem to have failed to respond to exercise and do not demonstrate a decline in BP due to genetic characteristics and / or other unrecognized factors. The time of day when aerobic activity is used can affect the reduction of post-exercise blood pressure.
Researchers from the Universities of Sao Paulo and Oregon have attempted to compare the effect of lowering the pressure exerted by aerobic training performed in the morning and evening in a person currently under treatment for high BP.
Fifty hypertensive men treated – randomly divided into three groups: morning training (MT), ET and control (C) – cycled for 45 min at moderate intensity (moving from the anaerobic threshold heart rate to 10% below the heart rate respiratory compensation point) Group C is stretched for 30 min.
The training was conducted three times a week for ten weeks – assessment of preoperative hemodynamic and autonomic and ambulatory blood pressure (7:00 to 9:00) and post-training (18:00 to 8:00).
The main finding of the study was that, in treated hypertensive men, "only evening aerobic training produced clinical and ambulatory hypotensive effects".
The researchers then added that "aerobic training performed in the morning and evening increased the sensitivity of the baroreflex with a greater effect after ET (evening training).
James Tebbe, a family medicine physician at the Mid-City Clinic of the Ochsner Health System, and my personal physician, said, "Often, with hectic lifestyles and ever-changing schedules, it can be difficult to take time to exercise. For some, I recommend registering it in your schedule, as you would for any appointment.
Tebbe explains the study, "shows a BP advantage for exercising at night. Still, many people choose to exercise early in the morning for practical reasons. Others are doing exercise at lunch time, some find it easier to exercise at the end of the day. The most important thing is to exercise, no matter what time of day. "
Just do it!
Mackie Shilstone, a regular contributor to NOLA.com | The Times-Picayune is involved in the sports performance industry of wellness for 40 years. He is currently a fitness consultant at Serena Williams, has trained more than 3,000 professional athletes, has consulted a multitude of professional sports franchises and is a volunteer to train members of an elite special forces unit and the NOPD. Contact him at mackieshilstone.com.
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