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Hypertension is a common and frequent disease threatening human health. A large number of studies have confirmed that moderate exercise can significantly reduce blood pressure in hypertensive patients, and many patients with borderline hypertension and grade 1 or 2 hypertension can even achieve satisfactory results by controlling salt intake and exercise therapy. So, how can people with high blood pressure exercise?
Healthday USA offers four rules.
Control the frequency. People with high blood pressure should do aerobic exercise every day and strength training twice a week, with an interval of two to three days, so that their muscles can rest and recover.
Moderate strength. It is recommended to start at moderate intensity with a heart rate less than "170- age" for moderate exercise. For example, the heart rate of a 60-year-old after exercise does not exceed 110 beats per minute (170-60=110). Although the exercise will cause a slight increase in blood pressure, but after long-term adherence to the action on the cerebral cortex and cortical motor center, reduce the excitability of sympathetic contraction of blood vessels and nerves, so that the muscle capillary dilatation, but also improve mood, thereby reducing blood pressure.
Guarantee time. Aim for at least 30 minutes of aerobic exercise a day, up to 60 minutes if you are physically able. If the patient is too busy with work or life, break it down into three 10-minute sessions. Strength training should try to exercise all the important muscle groups in the body, it is best to do 2 to 3 groups of movements, each group of 10 to 12 times.
Easy to stick to. Patients with hypertension should take small and moderate amounts of aerobic exercise and easy to adhere to the principle, such as walking, cycling, jogging and swimming are good choices. Strength training options include machines, stretch bands, push-ups and pull-ups.
The person that has heart disease should be decided according to individual tolerance circumstance,with no discomfort for the principle. If you feel unwell, especially if your blood pressure and heart rate are unstable, stop exercising immediately.