In arterial hypertension and systemic circulation is disturbed permeability of vascular walls, weakness infarction observed. The reasons why the pressure rises, is not fully understood. To attacks occurred less frequently, you can play sports in hypertension. It is advised, and doctors.
What you can do
Physical activity at an elevated blood pressure is beneficial to the patient, but before that you need to get medical advice. Choosing what kind of sports you can practice in hypertension, will take into account the nature of the disease. Due to physical exercise improves the function of the heart and to the brain cells of oxygen begins to flow more intensively. Hypertensive banned weight training for certain muscle groups, as it provokes a rapid increase in blood pressure.
Permitted sports include:
- water aerobics;
- swimming;
- dance Sport;
- race walking;
- jogging at a moderate pace;
- breathing exercises;
- yoga.
Doctors are allowed to play sports at a high pressure, because properly conducted training leads him back to normal. This physical activity refers to the therapeutic exercises. When choosing what sports can be practiced in hypertension, should give preference to cycling. They strengthen the heart muscle and improve sleep. It is necessary to adhere to a moderate tempo drive and prevent muscle tension, because it can lead to a strong increase in pulse rate.
Body-building
Sport in hypertension is not prohibited, but by bodybuilding, you need to follow these rules:
- The workout begins with a warm up and then transferred to the load on the lower limbs;
- before classes forbidden to drink sweet, because it increases the load on the heart muscle;
- hour training drinking about 0.5 liters of water;
- necessarily control the breath, to avoid the appearance of shortness of breath.
Catching up in the gym, you need to avoid exercise in which the head is lowered down. You must use such simulators that allow you to change the load. Be engaged in the gym for hypertension can be controlled by the coach. It is desirable that he had previously worked with people suffering from high blood pressure. Exercising, you need to monitor the heart rate and his own well-being.
Exercise Bike
Hypertensive allowed classes on a stationary bike, but only following the rules and monitor their health. If you choose the right load and mode, such physiotherapy benefit. Through studies cycling improves the function of the heart, lungs and blood vessels, increases blood circulation, tissue receive the required amount of oxygen.
A sport at high pressure provides the following recommendations:
- Training should be carried out regularly 3-4 times a week, from time to time need to change the load.
- 1.5 hours before the start of the course can not take food. Should renounce the use of fatty, salty and sugary foods that cause high blood pressure.
- Catching up on a stationary bike, it is not recommended to drink plenty of water. Allowed to use a small amount of still water or just to rinse the mouth.
- Before the start of the workout is a workout. Through such exercises for the legs a large amount of blood is redirected to the lower limbs, heart unloading.
- If classes will be chest pain, shortness of breath or dizziness, you should call an ambulance.
- We need to train in such clothes, which does not hinder movement. At the foot wear lightweight running shoes.
Hypertensive sits directly on the simulator, not bending the back and without straining, shoulders slightly rounded. Stifle directed inward or forward. Keep foot parallel to the floor. First lessons are conducted three times a week for 5 minutes and gradually increase your workouts to 25 minutes. We need to monitor the heart rate, not allowing it to increased frequency of 100-110 beats per minute. When the class will last 25 minutes, the exercise is carried out 4 times a week.
When hypertension is possible to do physical exercise on a stationary bike for 2-3 months. During this period, blood pressure returns to normal. Hypertensive patients after such a load should not feel fatigue, and a burst of energy.
Revitalizing jogging and walking
Allowing the patient to run at a slow pace. Such sports activities hypertension effectively lowers blood pressure and strengthens blood vessels. To do this, fit the track in the park, outside the stadium, or a simulator - a treadmill. Either option is beneficial in hypertension. While running, dilates blood vessels and in this state they remain for 7 hours after completion of the workout.
Before jogging is necessary to warm up, which will warm up the muscle tissue. If during training health condition deteriorates, it immediately stopped, and further reduce the distance. The appearance of dyspnea is a normal physiological response of the body and passes through it for 10 minutes after training.
If grade 3 hypertension jogging is recommended to replace walking. As a result of long walks pressure decreases. Walking for 30 minutes can reduce blood pressure indicators 5-10 mm Hg. Art.
Swimming
Swimming is a tonic sport in which most of the muscles of the body is involved. Owing to such physical load pressure decreases for hypertension. If you regularly engage in a swimming pool at the initial stage of the disease, it is possible to completely get rid of the disease.
This sports activity has beneficial effects on the cardiovascular system:
- people during exercise is in the horizontal position, which allows the heart to more easily push blood through the vessels;
- due to water pressure on the body faster blood flows to the heart;
- rhythmic movements helps to stabilize the heart rhythm, accelerate lymph and blood;
- while sailing the patient breathes deeply, resulting in a light gently press on the heart and release it, creating the effect of massage.
Thus, swimming is allowed for people suffering from cardiovascular diseases. Working out at high pressure, it is also possible to keep normal weight, as Obesity adversely affects the heart and leads to pressure surges.
With regular training, swimming brings the following benefits to hypertensive patients:
- It strengthens the heart muscle;
- decreased heart rate;
- increases endurance;
- vessels become more flexible, their walls are strengthened;
- increases the lumen of the capillaries, arteries and veins;
- pressure is reduced;
- runs the peripheral circulation.
To the state of health has not deteriorated, the load is recommended to increase gradually. The first classes should last 20 minutes. After 2 weeks of physical activity is already 45 minutes. Pool is recommended to visit 3-4 times a week. Most often, the pressure comes back to normal in a month.
aerobic exercise
Aerobic exercise - is cyclic sports, stimulating the activity of the respiratory and cardiovascular system, strengthens the heart muscle. These include: running, rowing, cycling, skiing. These classes are held at the same pace without interruption.
Such exercise for hypertension have the following effect:
- It decreases blood viscosity;
- It reduces the likelihood of blood clots;
- normal blood flow and facilitates the work of the heart;
- It reduces the amount of "bad" cholesterol in the blood.
Due to the aerobic exercise improves the function of the lungs, strengthens the respiratory muscles, stimulates brain activity in older people.
Dancing
Hypertension and physical activity are compatible. This also applies to dance. If too high a pressure contraindicated movable dancing styles, such as hip-hop or breakdance. As an alternative to recommended ballroom or belly dancing. They involve the execution of movements that lead to normal pressure.
What is forbidden
Physical activity in hypertension can often be banned. Patients are not recommended isometric exercise, t. To. They can cause disruption of blood flow through the vessels, increase the burden on the heart muscle.
To state in hypertension has not deteriorated, should not engage in such sports:
- football;
- diving;
- weight-lifting;
- Weightlifting;
- Rhythmic gymnastics;
- basketball;
- mountaineering;
- jumping;
- fight;
- boxing.
Whatever training or engaged in high blood pressure, it should be remembered that under high pressure such prohibited activity that requires a lot of muscle and energy efforts. Hypertension and sports will be compatible, if choose the right kind of training, which will help to normalize the patient's condition.
