By Jon G Divine
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Additional info for Action plan for high blood pressure
Because there are so few studies in this area, the evidence to support incorporating static exercise into a training program is promising, but not as overwhelming as the evidence for incorporating aerobic and resistance training into your program. This book will show CONQUERING HYPERTENSION WITH EXERCISE 25 you how to put together a strength-training program that will help you, not hurt you. Flexibility Training Perhaps the fastest-growing form of training is in the area of flexibility. Yoga, Pilates, and core training are all forms of training that combine some low-intensity aerobics with stretching.
Perhaps the easiest way to determine exercise intensity is the talk test. If you cannot easily carry on a conversation while you are exercising, then the intensity is probably high. If you can (and you are not breathing harder or faster), the exercise intensity is probably low. Ideally, the amount of exercise intensity should be moderate, about 40 to 60 percent of maximum effort. Time refers to the amount of minutes of continuous exercise done in a workout. The ideal amount of continuous exercise per workout should be at least 30 minutes.
To get the oxygen where it is needed, we breathe faster, allowing more oxygen to pass into the bloodstream per minute. In order to get the oxygenated blood to the muscle faster, our heart rate speeds up and our blood pressure rises, usually about 8 to 12 mmHg with each MET, or unit of energy expenditure above resting (Naughton and Haider 1973). The exercising pressure rises due to the increase in heart rate and in the force of each heart contraction. In other words, the heart pumps faster and stronger.