High Blood Pressure – What exercises should you avoid?
High blood pressure is considered as anything above 140/90. There are an increasing number of people suffering from high blood pressure and the advice is often to take up gentle exercise and reduce the intake of saturated fats and generally improve one’s diet. All good stuff but did you know that there are a few exercises out there that could make your condition much worse?
Train within your limits
If you have high blood pressure then one of the most important purchases for your exercise regime is a heart rate monitor. There is a huge difference between exercise designed to improve your heart’s strength and function and just going all out to try and push yourself to achieve your fitness goals. As a general rule any training you do should be between 65% and 75% of your maximum heart rate.
To work out your maximum heart rate (MHR – Beeble) take the number 220 and take your age away from it. The answer is your MHR and this should be a number that you never see your heart achieve. To find the 65% level you need to train at take your answer and multiply it by 0.65. The answer is the 65% of your MHR and the level you want to be training at. Whatever your exercise of choice is it is very important that you never train at more than 75% of your MHR.
Avoid exercises above your heart level
Any exercise that involves your heart having to pump blood against gravity is going to put more strain on the heart. Therefore exercises like the overhead shoulder press and the overhead tricep press are a big no-no for you. Avoiding this piece of equipment is not the end of the world as there are many exercises you can do to replace the overhead press, like the dumbbell lateral raise, the triceps kickback and pretty much any other shoulder or tricep exercise you can care to name.
Avoid good vibrations
The very popular Power-Plate which uses vibration technology is another piece of equipment that I would recommend you avoid. The company suggests that their equipment should not be used if you have thrombosis or cardiovascular disease and I would also suggest that you should avoid it if you have high blood pressure. With the obvious link with cardiovascular disease and the potential of Power-Plate users not being aware of their current heart condition if their blood pressure is high, it can cause serious problems.
Summary
Of course exercising is going to help improve your heart’s functions but please avoid these exercises if you do have high blood pressure. After exercising for a while your blood pressure should improve and as soon as it is around 128/78 or less then you can include the above exercises should you want to. As long as you have your heart rate monitor with you and you know the limits of your heart rate then you should be okay. However if you are unsure or your blood pressure is very high then please always check with your doctor before exercising.
