Why does blood pressure rise during exercise? Pressure in a person during exercise

Physical activity can lead to a change in the state of the body: pressure after training is increased or decreased - is this the norm or a disease? Individual characteristics, the work of the cardiovascular system, the type of training affect well-being.

The load becomes a provoking factor for increasing systole, as the body is intensively saturated with oxygen and blood. Blood pressure readings may go up or down after a workout.

During training, the blood flow becomes faster, the effect on the cerebral cortex and adrenal glands is carried out. The release of adrenaline into the blood and heart rate lead to an increase in blood pressure. Hematopoietic processes can be accelerated at times, and pressure, respectively, too. Increased blood pressure indicators depend on such factors:

• strengthening of metabolic and hormonal processes;
• intensive contraction of arteries and blood vessels;
• oxygen saturation;
• blood circulation through veins, internal organs.

If the pressure rises as a result of physical exertion within the normal range, then this has a beneficial effect on the human condition. The tone of the body increases, cheerfulness appears, mood improves. However, overload will negatively affect the cardiovascular system.

Indicators depend not only on age, but also on individual indicators of systole. At a rate of 120/80, intense exercise can increase the upper parameters to 190 mmHg, and the lower ones to 120 mmHg. The pressure can increase from dancing, football, volleyball, running, and exercising in the gym. Control the state of the body during the training by following these recommendations:

• consultation with a doctor before choosing a workout;
• pressure measurement before and after training;
• wear special clothing while playing sports;
• exercise in a ventilated area;
• make sure you have enough liquid.

In order not to harm the body, before starting training, contact a therapist who will recommend the best sport for you. Measuring blood pressure twenty minutes before class and ten minutes after will help to avoid health risks. Too tight clothes that do not allow air to circulate or are squeezed are not suitable for exercising. Loose fit and breathable fabric are the main requirements when choosing a sports uniform.

If the hall is not ventilated or not ventilated, then the body receives less oxygen. In this case, inhaling carbon dioxide can lead to an attack of dizziness. It is advisable to drink at least two liters of water per day. With intense loads, the fluid rate is increased to two and a half liters. Mineral water is good for internal organs, so you can fortify the body with calcium and magnesium.

Of course, healthy lifestyle has become a craze in all countries of the world, but sometimes it is better to refuse physical activity. Doctors do not recommend training in such cases:

• pathologies of the heart that cause jumps in hell;
• change in systole and diastole in everyday life;
• pain in the region of the heart;
• pressure does not return to normal within half an hour after the end of the workout.

BP can not only increase, but also decrease. Parasympathicotonia leads to sudden changes in blood pressure and a decrease in performance during exercise. During exercise, a person may experience weakness, shortness of breath, and blurred vision. In this case, jogging at a slow pace or walking is prescribed. Other loads for a person suffering from parasympathicotonia are contraindicated.

Increased rates of systole and diastole should be reduced, otherwise the organs will suffer from a lack of oxygen. Aching pain in the heart area is a clear sign of an increase. With compressive pain in the subscapular area or the region of the left hand, the load should be stopped. Use a nitrospray or put a nitroglycerin tablet under your tongue. If the symptoms of angina pectoris do not go away within five minutes, then you should contact an ambulance.

Pain in the occipital region is familiar to hypertensive patients. If it is accompanied by the appearance of flies before the eyes, vomiting or nausea, then capoten or nifedipine should be taken. Headaches with numbness of the limbs and impaired speech are dangerous.

This condition is fraught with ischemia and stroke, so the patient is urgently hospitalized. Harmless signs of high blood pressure are sweating, facial flushing, and shortness of breath. Symptoms that disappear within a short time after the end of training are not dangerous. The main symptoms of changes in blood pressure are:

• coughing during cardio;
• migraine;
• chest pain;
• stitching pain in side;
• nausea during the press.

The appearance of a cough during cardio is the body's response to the overload received by the respiratory system. Exercising in a dusty and stuffy environment can cause this symptom. In addition, if the gym is located near a busy highway, the air is probably polluted.

The cause of a headache is usually an increase in blood pressure. With a sharp jump, aortic dissection can occur. Power load in osteochondrosis leads to neck spasm. Training should be stopped to measure heart rate and blood pressure. Avoid holding your breath during training and do not work to the point of exhaustion.

With the appearance of pain in the sternum, we can talk about the presence of problems of cardiological origin. Also, this symptom may mean that the trainee has intercostal neuralgia, and muscle contraction during the respiratory cycle leads to spasm. You probably experienced pain in your side in physical education classes at school. The liver signals its enlargement during the acceleration of blood flow. If the pain subsides, then you can continue training at a moderate pace. Finally, the nausea that occurs during pumping of the rectus abdominis muscle is most likely the cause of irregular eating or changes in blood pressure.

Each person at least several times in his life measured blood pressure, and can easily answer the question - what pressure is considered normal. It is generally accepted that the pressure norms are the classic 12080 mm Hg, which is not entirely true. The fact is that blood pressure depends on age, gender, physique and metabolic characteristics. Therefore, it is more important to know how to determine the working pressure, that is, the pressure at which a person feels quite comfortable.

What should be the normal pressure?

To understand where the concepts of pressure norms come from, you need to understand how this very pressure inside the vessels is formed. Blood pressure is the pressure force exerted by the flow of blood on the walls of blood vessels. In this case, systolic (upper) and diastolic (lower) pressure are distinguished. The upper numbers occur at the time of systole, the maximum contraction of the heart and the expulsion of a portion of blood into the aorta and along it into other vessels. Lower pressure is the pressure of the blood on the vessels at the moment of the greatest relaxation of the heart and the filling of its chambers before the next contraction. The difference in numbers between the lower and upper pressure is called pulse pressure - this figure is as important as the values ​​\u200b\u200bof the upper and lower pressures. Even if the pressure figures fit into the values ​​​​of the norms, while the pulse pressure is very small, a person can feel extremely bad.

In childhood, the pressure is the lowest, with age, the elasticity of blood vessels and the strength of the heart increase - the pressure rises. This is necessary for an adequate supply of blood to the body. With age, the walls of the arteries lose their elasticity and flexibility, which also leads to an increase in blood pressure, but already because of the impossibility of adequate regulation of vascular tone.

What pressure is considered normal under load

The value of blood pressure fluctuates throughout the day and depends on physical activity. In a state of complete rest and sleep, blood pressure will be the lowest, with activity and physical exertion - the highest. This is quite normal, so the heart provides the body with increasing needs for nutrition and oxygen. But what pressure is considered normal under loads? In a normal healthy person, during physical labor, emotional excitement or intense mental work, the pressure can increase by about 10-20% or, on average, by 15-25 mm Hg. This will be quite enough for an adequate blood supply. In trained people and athletes, pressure may not rise at all during exercise - their body knows how to save energy, it is adapted to stress. In addition, usually athletes have lower blood pressure than ordinary people.

If the pressure during physical activity rises very strongly and does not return to normal for a long time - this is a cause for concern and an examination of the heart and blood vessels, these may be the first harbingers of hypertension.

How to determine the working pressure

In order to determine your individual blood pressure norms, you must be able to correctly measure blood pressure. It is best to measure the pressure in the morning, before getting up from bed and breakfast - this will be the most accurate, baseline pressure. If the pressure is measured during the day, you need to sit down. Sit quietly and relax for a while. Before the measurement, you should not drink coffee and smoke, take alcohol for about two hours.

The cuff of a classic tonometer is fixed on the shoulder of the arm, which is placed with the forearm on the table at the level of the heart. It is possible to measure pressure with automatic blood pressure monitors with a shoulder or carpal cuff, then it must be fixed according to the instructions. The pressure is measured and compared with the age limits of the norm.

What pressure is considered normal for different ages:

• Men from 18 to 50-55 years old - the norm is 120-130 at 80-85 mm Hg
• Women from 18 to 55 years old - the norm is 110-120 at 80-85 mm Hg.
• · The upper limit of the norm of pressure is up to 13085 mm Hg.
• High blood pressure is considered to be 14090 mm Hg and above

However, there are exceptions to blood pressure. So, there is a whole group of people who have pressure below the established norms. At the same time, they feel quite well and are quite healthy. Such people are usually called hypotensive, their pressure can fluctuate between 100-110 to 60-70 mm Hg. To rule out pathology, it is important to measure your working pressure for several days with a completely normal state of health - the average figure of all measurements will be your usual base pressure.

Pressure deviations

When measuring pressure, deviations can be detected both in the direction of increasing pressure (hypertension) and in the direction of its decrease (hypotension). Hypotension is called a decrease in pressure below 1000 mm Hg. Such pressure leads to disruption of microcirculation and the development of tissue hypoxia, against the background of low pressure, health disorders may occur.

Hypertension - an increase in pressure above 13585 mm Hg - while hypertension can be divided into degrees of severity according to the level of pressure increase - from moderate to extremely severe with hypertensive crises.

Human vascular tone is regulated by the autonomic nervous system and often depends on a hereditary predisposition to swelling of the walls of the arteries or autonomic regulation disorders. Physical activity acts as a provoking factor for pressure rises, as it places increased demands on the body to provide oxygen and blood flow intensity.

When the pressure rises after physical exertion, the conditions of the blood supply to many organs worsen, which are manifested by a number of symptoms. To learn how to regulate such processes, you can.

When the pressure after exercise rises to 140-150 by 90-100 mm Hg. - it's completely normal. Much more important is how quickly it falls below 140 over 90. If such a decrease does not occur within an hour, the target organs suffer from a deterioration in oxygen delivery.

• The heart may respond to the rise in blood pressure with aching, stabbing pains. If the pain in the region of the heart or behind the sternum turned into compressive pain, began to give to the lower jaw, under the shoulder blade or to the left hand - these are undoubted signs of angina pectoris against the background of starvation of the heart muscle. The load must be urgently stopped, put nitroglycerin under the tongue or spray with nitrospray. If after five minutes the pain has not gone away, repeat the nitroglycerin and call an ambulance.
• A typical response to increased pressure after exercise is a headache in the back of the head. It can be accompanied by redness of the eyes, flashing flies in the eyes, nausea and even vomiting. If at the same time there is a significant jump in blood pressure, this is a hypertensive crisis, which must be urgently eliminated (10 mg of nifedipine or capoten tablet under the tongue).

• If headaches are accompanied by numbness in the arm and leg, slurred speech, leakage of water or liquid food from the mouth, this is a brain catastrophe. At best, this is a transient ischemic attack of cerebral vessels, at worst - a stroke. Calling an ambulance is mandatory.
• Redness of the face, shortness of breath, sweating are the most harmless manifestations of increased pressure if they disappear after the end of the load. If these phenomena persist against the background of the three situations described above, then they should not be underestimated.

Thus, if after physical exertion the pressure rises significantly and does not decrease to normal numbers for a long time, and is also accompanied by any signs of suffering from the heart and blood vessels, you should urgently seek medical help.

How to adjust blood pressure after exercise

When the vascular tone is loose, but the complications of hypertension have not yet happened, you can have time to seriously take care of your health. By signing up for the course “Hypertension” at the M.S. Norbekov Center, you can learn how to work with your blood vessels with the help of physical and mental gymnastics. With maximum effort in working on yourself, you can defeat vascular dystonia and hypertension by accustoming your vessels to adequate work, and they will help you with this.

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What causes pressure to rise?

What is high blood pressure

Hypertension - lifestyle

Blood pressure - treatment impossible?

All diseases from nerves and inactivity

Causes of hypertension

What causes hypertension

Symptoms of hypertension

High blood pressure

Stress is the main cause of hypertension

Hypertension 1,2,3 degree

Is high blood pressure a constant problem?

Hypertonic disease

High blood pressure

Stages of hypertension

Insidious hypertension

Helpful information

High blood pressure within normal limits

Treatment of hypertension

Stages of hypertension treatment

Blood pressure regulation

Before measuring pressure

Pressure readings

How to measure pressure correctly

Medical treatment of hypertension

High blood pressure treatment

Blood pressure control

Treat hypertension with the help of a therapist

Nutrition and diet for hypertension

Proper nutrition

Diet for hypertension

Physical activity, sports with hypertension

At one time, medicine believed that physical activity was harmful for hypertensive patients. But it turned out that this was not the case. Excessive loads leading to physical overstrain of the body are harmful, while moderate ones are not only not harmful, but extremely useful and even necessary. The person must move.

But the load is different. Physical labor is not always sufficient. The fact is that the work involves the tension of certain organs and muscle groups. It's like a one-sided training. Whereas for treatment (as well as for prevention) a complex of movements is required that meets the situation.

It is very important to know what kind of physical activity leads to a decrease in blood pressure. There are two main types of exercise: isometric and isotonic. Let's look at weightlifters, heavyweight wrestlers, middleweight and heavyweight boxers. What do we see? Trained muscles are the result of exercise.

Isometric exercises, strengthening muscles, affect weight gain. Such exercises during training can lead to an increase in blood pressure. If this happens, if the blood pressure "rolls over", that is, jumps up to unacceptable levels, doctors recommend refraining from lifting weights.

Isotonic exercise, on the other hand, aims to lower blood pressure, to get the blood moving faster through the circulatory system, and the lungs to work harder to supply more oxygen to the muscles.

Isotonic exercises work the large muscles and especially the muscles of the legs and arms. Exercising causes the body to expend more energy, and in order to get that energy, the body must burn more calories. Calories come from food or FROM previously accumulated. Previously accumulated is consumed only when more calories are burned than received from food. Accumulated is nothing but Fat. The circle is closed: we are back to being overweight.

Of course, not everyone is able to exercise on simulators, and even more so to have them at home. But still, there is much that can be done here. And first of all, learn a set of exercises. This can be learned in the clinic or in specialized literature.

And morning Start with gymnastics. By the way, the general health gymnastics complex is broadcast on the radio in the morning. It also does not require any expenses to run, walk, take a cool shower, alternating it with a warm one. A bike can also do a good job, and on Sundays - walking countryside walks or walks in the city park.

All this does not require money, and if it does, it is small, and many can afford it. But, unfortunately, we still don’t have this culture - publicly take care of your health: for some reason, an aged person finds it inconvenient to jog in the morning in front of everyone.

And there is nothing to say about women: they prefer to spend their leisure time sitting on a bench with their neighbors. This can be good if the muscles have received enough exercise during the day. But we are not talking about the energy spent on washing, cleaning and cooking: this work, tedious with its monotony, repetition from day to day, does not give the body anything from the point of view of its recovery.

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Physical activity for patients with hypertension and hypotension

Doctors have long noticed that hypertension is more likely to develop in workers who are not engaged in physical labor than in those who work physically. Also, people with low blood pressure usually lead a sedentary lifestyle. The reason for this dependence is not only that mental work is more stressful, but also that physical labor strengthens the heart and blood vessels.

In England, drivers and conductors of double-decker omnibuses were examined. The driver spends his working day sitting in the cab and is in suspense all the time. The conductor is constantly moving: serving passengers, he must go down and up the stairs of the omnibus.

As a result of the study, it turned out that hypertension in drivers is much more common than in conductors.

Systematic physical training affects almost all organs and systems of the body. A trained person's heart weighs more than an untrained one. The minute volume of blood in a person who is not accustomed to physical activity increases due to an increase in the number of heartbeats; in a person involved in physical education - by increasing the stroke volume of the blood.

With systematic training, the absolute number of capillaries per unit surface of skeletal muscles and heart muscles increases.

Regular exercise leads to normalization of blood pressure at rest and during exercise. When performing the same work, the blood pressure in a trained and untrained person rises to varying degrees: in the first, moderately, and in the second, significantly. A slight increase in blood pressure during physical exertion means that the heart requires less oxygen and performs weak work.

The decrease in blood pressure in people who exercise regularly occurs due to the fact that the resistance to blood flow decreases, as a result, systolic pressure decreases, aimed at overcoming vascular resistance. Thus, people engaged in physical labor or sports are much less likely to develop hypertension.

Before starting physical exercises, people who already have hypertension should definitely consult a doctor. With hypertension, this is permissible only in the initial stages of the disease.

Patients with grade III hypertension are allowed to do only moderate breathing exercises.

In the process of training, it is necessary to monitor the reaction of your body to a dosed load. The following reaction is considered satisfactory: the increase in heart rate after exercise passes quickly, the pulse is restored to its original value within 3-5 minutes; only a slight shortness of breath is observed, the respiratory rate is restored no later than after 5-10 minutes; fatigue is moderate, completely disappears after 5-10 minutes.

You can not bring the body to a state of severe and prolonged suffocation, the occurrence of nausea, vomiting, dizziness, poor coordination of movements, instability of position. In this case, urgent medical attention will be required.

You can check the effectiveness of training using an elementary test. Climb the stairs to the 4th floor. Measure the time during which you climbed relatively calmly. After completing the lift, determine the frequency of pulse and respiration. Write down the numbers. After 3, 6 months, do the same and compare the results.

1. I. p. (starting position) - arms along the body, legs at the width of the foot. 1 - 2 - raise your arms through the sides up, stand on your toes, stretch; 3 - 4 - return to and. n. 4 - 5 times.

2. I. p. - one hand above, the other below. For each count, change the position of the hands. 8 - 10 times.

3. I. p. - hands on the belt (you can hold the back of the chair with one hand), feet on the width of the foot. For each count - swing your foot back and forth. Do the same with the other leg. 4 - 5 times with each leg.

4. I. p. - hands on the belt, legs shoulder-width apart. 1 - 2 - tilt forward; 3 - 4 - return to and. n. 8 - 10 times. Tilt - exhale, straighten - inhale.

5. I. p. - the main rack. 1 - 2 - raise your hands up; 3 - lowering the arms with arcs down and back, bend the legs slightly; 4 - 5 - continuing to move the arms back, tilt the body forward, straighten the legs; 6 - starting to move your arms forward, bend your legs slightly, straighten your torso (position in a semi-squat position); 7 - 8 - raise your arms in arcs up, straighten your legs, pulling yourself up, rise on your toes and return to and. n. 5 - 6 times.

6. I. p. - straight arms in front of the chest, legs the width of the foot. For each count, jerky movements with straight or bent elbows (it is possible with a simultaneous half-turn of the body). 8 - 10 times.

7. I. p. - hands behind the head, legs together. 1 - lean to the right, at the same time lunging with the right foot in the same direction (you can simultaneously straighten your arms up); 2 - return to and. P.; 3 - lean to the left, at the same time lunge with the left foot in the same direction; 4 - return to and. n. 4 - 5 times in each direction.

8. I. p. - the main rack. Squats. The pace is arbitrary. At the moment of squatting, one hand is behind the head, the other is on the belt, at the next squat, change the position of the hands. 8 - 10 times.

9. I. p. - hands on the belt, feet on the width of the foot. Breathing exercise. 1 - 2 - take your elbows back, rise on your toes - inhale; 3 - 4 - return to and. p. - exhale. 5 - 6 times.

10. I. p. - hands on the belt, feet shoulder width apart. Circular rotation of the pelvis (left, forward, right, back). Repeat the same on the other side. 4 - 5 times in each direction.

11. I. p. - hands on the belt, legs on the width of the foot. 1 - 2 - spread your arms to the sides and slightly turn the body to the right - inhale; 3 - 4 - return to and. p. - exhale. 3 - 4 times in each direction.

12. I. p. - legs together, hands on the belt. Jumps in place. Legs together - apart. Feet together - one foot forward, the other back. 30 – 40 sec. Then move on to a fast pace.

13. Jogging (in place or around the room). 5 - 7 min.

14. Calm walking. Breathing exercises. 2 - 3 min.

Morning exercise is not a workout. She should only cheer up. You don't need to overwork.

Young and middle-aged people with the initial stage of hypertension 1.5 - 2 months after the start of training can perform exercises with dumbbells weighing 1 - 1.5 kg or with an expander, while the number of repetitions must be reduced by 25 - 50%.

After charging, they start water procedures: you can take a shower or wipe yourself to the waist with a damp towel.

At one time there was an expression: "Running from a heart attack." You can run with hypertension stage I and IIA. New Zealander Arthur Lydiard and his friend Garth Gilmour promoted jogging. Such a run trains endurance well, it is practically safe.

Jogging consumes less oxygen, uses less energy, and puts less stress on the cardiovascular system than brisk walking.

The basic principles of A. Lydiard:

– train, but do not strain;

- never compete in running with others;

- always stick to your most well-tolerated pace of running;

- increase the load by lengthening the running distance, and not its pace;

- do not be shy and not afraid to take short breaks when they are needed.

If you are embarrassed to run and don't want to draw too much attention to yourself, walk. Walking is a great way to exercise. Choose your pace, find the route that works best for you, and walk more often.

It is very useful to walk up to the upper floors without using the elevator. It is enough for elderly patients to go 5 floors.

A set of special exercises for patients with hypertension (designed for 30 minutes):

1. Walking in place. 1 - 2 min. The pace is average.

2. Run in place. 1 min. The pace is average.

3. I. p. - the main rack. 1 - arms to the sides - inhale; 2 - hands down, relax - exhale. 3 - 4 times. The pace is slow.

4. I. p. - the main rack. 1 - bend your arms to your shoulders; 2 - arms to the sides; 3 - hands to the shoulders; 4 - return to and. n. 6 - 8 times. The pace is average.

5. I. p. - main stance, hands on the belt. 1 - tilt to the left; 2 - return to and. P.; 3 - tilt to the right; 4 - return to and. n. 6 - 8 times. The pace is average.

6. I. p. the same. 1 - right foot forward; 2 - bend the right leg; 3 - straighten the right leg; 4 - return to and. n. The same with the left foot. 8 times with each leg. The pace is average.

7. I. p. the same. 1 - head tilt back; 2 - head tilt forward; 3 - head tilt to the left; 4 - head tilt to the right. 3 - 4 times. The pace is slow. Do not exercise if you feel dizzy.

8. I. p. - the main rack. 1 - arms to the sides; 2 - hands behind the head. 6 - 8 times. The pace is average. You can do with a turn on each account.

9. Run in place. 1 min.

10. I. p. - the main rack. 1 - 8 - circular motion with the right hand forward, and with the left back. The pace is fast.

11. I. p. - the main rack. 1 - springy tilt to the left, hands on the belt; 2 - springy tilt to the left, arms to the shoulders; 3 - springy tilt to the left, arms up; 4 - return to and. n. The same to the right. 4 - 6 times in each direction. The pace is average.

12. I. p. - standing, legs apart, arms forward - to the sides. 1 - swing with the right foot to the left hand; 2 - without lowering your legs to the floor, swing your right foot to your right hand; 3 - swing with the right foot to the left hand; 4 - return to and. n. The same with the other leg. The pace is average.

13. I. p. - the main rack. 1 - arms to the sides - inhale; 2 - hands behind the back at the level of the shoulder blades (left on top, right on the bottom), fingers clasped into the lock - exhale. The same movements, but the right hand is on top, the left is on the bottom. 6 times. The pace is slow.

14. I. p. - standing, legs crossed, hands on the belt. 1 - tilt to the left; 2 - return to and. P.; 3 - tilt to the right; 4 - return to and. n. 8 - 10 times. The pace is average.

15. I. p. - the main rack. 1 - right leg to the side, tilt forward; 2 - putting the right foot, return to and. P.; 3 - left leg to the side, tilt forward; 4 - placing the left foot, return to and. n. 6 - 8 times. The pace is average. Breathing is arbitrary.

16. I. p. - main stance, hands on the belt. 1 - swing left foot to the right; 2 - swing left foot to the left; 3 - swing left foot to the right; 4 - return to and. n. The same with the right foot. 4 - 6 times. The pace is average.

17. I. p. - the main stance. 1 - hands up and back, bend over; 2 - springy tilt forward, touch the floor with your hands; 3 - tilt forward, touch the floor with your hands; 4 - return to and. n. 6 - 8 times. The pace is average.

18. I. p. the same. 1 - springy tilt back, arms up; 2 - springy tilt back, arms to the sides; 3 - springy tilt back, arms up; 4 - return to and. n. 6 - 8 times. The pace is average.

19. I. p. - standing, legs apart, hands on the belt. 1 - bend the left leg, sit down; 2 - return to and. P.; 3 - bend the right leg; 4 - return to and. n. 8 - 10 times. The pace is average. Squat on the exhale.

20. I. p. - main stance, arms to the sides. 1 - bend your arms with your forearms up; 2 - return to and. P.; 3 - bend your arms with your forearms down; 4 - return to and. n. 8 - 12 times. The pace is average. Breathing is arbitrary.

21. I. p. - main stance, hands on the belt. 1 - tilt back, pressing your hands on your back; 2 - return to and. n. 12 - 16 times. The pace is average.

22. I. p. - standing, legs apart. 1 - slightly bending the legs at the knees, tilting back; 2 - return to and. n. 12 - 16 times. The pace is average.

23. I. p. the same. 1 - bending the right leg, make an inclination to the left leg; 2 - return to and. P.; 3 - bending the left leg, bend over to the right leg; 4 - return to and. n. 6 - 8 times. The pace is average.

24. I. p. - main stance, hands on the belt. 1 - lunge with the right foot forward, arms to the sides; 2 - 3 - springy movements in the knee; 4 - putting the right foot, return to and. n. The same with the other leg. 8 - 10 times. The pace is average.

25. I. p. - lying on your back. Bending the body, sit down. 6 - 8 times. The pace is slow. Do not take your feet off the floor.

26. I. p. - standing, take emphasis from behind, legs extended. 1 - raise the straight right leg; 2 - return to and. P.; 3 - raise the straight left leg; 4 - return to and. n. 8 - 12 times. The pace is average.

27. I. p. - sitting, take emphasis from behind. 1 - raise straight legs; 2 - bend your knees; 3 - stretch the legs; 4 - return to and. n. 6 - 10 times. The pace is slow. Breathing is arbitrary.

28. I. p. - emphasis lying. Push-ups in emphasis. 4 - 8 times. The pace is average. Breathing is arbitrary.

29. I. p. - main stance, hands on the belt. 1 - sit down, hands forward; 2 - return to and. n. 20 - 24 times. The pace is average. Breathing is arbitrary.

30. I. p. the same. 1 - jumping legs apart; 2 - jump to cross your legs. 10 - 20 times. The pace is fast.

31. Running in place, lifting your knees high. 1 - 2 min. The pace is average.

32. Walking in place. 1 - 2 min. The pace is average.

33. I. p. - the main stance. 1 - arms to the sides - inhale; 2 - return to and. p. - exhale. 4 - 6 times. The pace is slow.

34. I. p. - main stance, hands behind the head. 1 - right leg back on the toe, arms up and to the sides, bend over; 2 - return to and. n. The same with the left foot. 4 - 8 times with each leg. The pace is slow.

35. I. p. - main stance, hands on the belt. 1 - 8 - circular movements of the pelvis to the left; 9 - 16 - the same to the right. The pace is average.

36. I. p. - the main stance. 1 - arms to the sides - inhale; 2 - sit down, clasping your knees with your hands, - exhale. 3 - 4 times. The pace is slow.

37. I. p. - the main stance. 1 - spreading your fingers, move your left hand to the left, clench your right hand into a fist; 2 - return to and. P.; 3 - spreading your fingers, take your right hand to the right, clench your left into a fist; 4 - return to and. n. 6 - 8 times. The pace is slow.

38. Calm walking. 1 - 2 min.

Regular, sufficient, individually acceptable physical activity not only helps to protect against hypertension and other disorders in the body, but can also lead to the reverse development of the disease. Physical education is actually the main means of rehabilitation, i.e., restorative treatment of patients with cardiovascular diseases.

People with low blood pressure, only extreme sports are contraindicated. They can perform any other physical activity without any danger to their health. Since hypotension is often accompanied by a feeling of weakness and fatigue, you can start with light exercises, gradually moving on to more complex ones. For such patients, it is especially important to conduct classes in an emotionally pleasant atmosphere.

An important factor for the normalization of pressure in hypotension is the regularity of physical activity. Even elementary morning exercises have a good effect if it is done every day. Water and, especially, hardening procedures, such as rubbing with a damp towel, are very useful for hypotension. Patients with hypotension, as well as hypertensive patients, are often recommended walking or jogging.

For hardening, water procedures are used: dousing, rubbing. They strengthen and tone the nervous system, train the activity of the heart and blood vessels, preventing significant fluctuations in blood pressure.

It is better to start systematic hardening from childhood, carefully and gradually. The simplest method of hardening is air baths. They can be taken indoors all year round, and outdoors on warm days. If you accustom yourself to live with a window open at any time of the year, this is already a great success in hardening.

Getting to a more serious hardening, you need to start with rubdowns. For several days, the naked body is wiped with a dry towel, then they move on to wet wipes, after which the body must be dried and rubbed vigorously. The water temperature for wet rubdowns in the first days should be 35 - 36 ° C. In the future, it decreases.

When the body gets used to cold wet rubbing, you can start dousing. In summer, it is better to douse yourself in the fresh air after morning exercises. Swimming in open water is very useful, starting from 3-4 minutes. and ending with 10 - 12 min. Well-hardened people (walruses) bathe even in winter with slight frosts. After such a procedure, warmth should be felt throughout the body, vivacity, a surge of strength. In no case should you allow the appearance of chills, weakness.

Hardened people are much less likely to suffer not only from colds, but also from cardiovascular and metabolic diseases.

Earlier it was said about the so-called hypotension of high fitness. You should not be afraid that it will appear as a result of physical activity. Such hypotension develops in high-class athletes who devote their entire lives to sports. In addition, as a rule, it does not cause them discomfort.

Physical activity in hypertension

For any person, healthy or with any disease, it is important to always keep yourself in good physical shape. The ability of the body to resist diseases, and longevity, and general well-being depend on this. However, there are some groups of diseases that force you to limit physical activity, give up some exercises and generally reduce your level of activity. One of these diseases is hypertension. In case of hypertension, it is important not to overstrain the body in order to bring it only benefit, and not harm.

Hypertension is characterized by an increase in blood pressure in the arteries themselves. Hypertension does not manifest itself as a disease in itself, but as a consequence of any past illnesses, for example, neuroses. It is stress and nervous strain that cause an increase in pressure and, as a result, a deterioration in well-being. Pressure can also rise when diseases associated with the kidneys and adrenal glands appear. Choosing physical activity in case of hypertension should only be done together with your doctor. It is he who should tell you which exercises will be beneficial for your body and health, and which ones can aggravate the situation.

Physical activity is very useful and helps to recover from illness. With hypertension, sports contribute to the fact that the vessels dilate, which leads to a decrease in peripheral resistance. As a result, it is easier for the heart to do its work. Secondly, physical exercises relieve stress, tension, nervous excitement. Aggression that can accumulate in a person, along with adrenaline, comes out during sports. Sport, unequivocally, disciplines and gives sobriety of the mind. After any, even the most simple exercises, the blood supply to the muscle tissue improves, the arterial and venous networks develop and strengthen. In the blood, the amount of sugar, as well as cholesterol, is noticeably reduced.

So, what kind of physical exercises are allowed to be performed with hypertension. First, you can go cycling. Not fast, moderate driving, in which your state of health will remain quite comfortable, is not contraindicated. On the contrary, if you choose fresh air for skiing, then the benefits will be doubled. Secondly, you can go swimming in the pool, in the river, as well as rowing. Swimming strengthens the muscles of the back and arms, well stimulates blood circulation, saturates the body with oxygen. If you swim in sea water, you can saturate the body with sea salt, which has a beneficial effect on health.

Many people with hypertension immediately refuse aerobic exercise. You should not do this, because aerobics allows you to just normalize pressure and improve blood flow. Sign up for an aerobics group, where the level of load will be average, and it will not be difficult for you to work out with everyone. In any case, after a few sessions, you will be able to understand whether you are getting better after aerobics, or if your health is deteriorating.

If you have a jump rope at home, practice on it. Such small, but very useful physical activity will help strengthen muscles, improve well-being and warm up the blood.

The most enjoyable physical activity that can only be advised is dance classes. Firstly, you can go to a dance group: not sports, of course, but oriental ones are just right. Belly dancing strengthens the muscular system no worse than any fitness, improves blood circulation, and dilates blood vessels. Dancing contributes to both weight loss and giving the body elegance and harmony.

It is not worth giving up the power load completely. It is not contraindicated even in case of hypertension. But to perform any strength exercises is under the strict supervision of a trainer. In general, if you decide to go to the gym if you have this disease, then you must warn the coaches about your health condition. First, do not try to do absolutely everything to keep up with the main group. Secondly, it will be easier and more useful for you to practice if the trainer knows about some of the features of your health.

It will be useful to pump up your arms, legs and hips a little. This is especially important for those who are overweight. To normalize the pressure, you will have to ensure that you do not gain extra pounds.

Provide yourself with the most elementary load: do not use the elevator if you live on a floor that you can calmly, without shortness of breath, walk to. At least a few floors, as far as possible, try to pass without an elevator.

Physical exercises should not be started abruptly and suddenly. Gradually, incrementally, begin to increase the pace of classes and the amount of load received. Start today, do a few squats, a couple of side bends, and go out for a walk outside. Go to the park and alternate between brisk walking and slow walking as you get tired.

When the body begins to respond normally to physical activity, when the pulse increases within the normal range, make it a rule to do at least forty minutes a day. At first, this time interval can be divided into two times of twenty minutes.

Do a variety of physical activities. Don't get hung up on the same exercise. After eating, start sports activities no earlier than an hour and a half. Control your well-being, because only you can do it for sure. At the slightest discomfort or discomfort, stop exercising and rest. Next time, do not do the exercises that made you feel bad. Remember, you need to feel sorry for yourself in moderation. For the sake of health and a fulfilling life, you need to give up bad habits and harmful products, and sports simply need to be included in your life.

Usually, values ​​​​not higher than 130/80 mm Hg are considered indicators of normal blood pressure (BP) in an adult. However, there are times when it can be higher or lower than normal and the person does not experience discomfort. This individual indicator is called working blood pressure.

At the same time, throughout the day, its indicators can change in one direction or another! This happens for various reasons, among which we can distinguish: stress, overstrain and fatigue, physical activity.

If during sports or after them, the pressure rises slightly above the norm, then this process is not considered a deviation. After a while, it usually returns to normal. But there are times when a person's health deteriorates.

Causes

During physical exercise, changes occur in the body that affect the work of internal organs:

1. increases adrenaline in the blood;
2. breathing quickens;
3. metabolism is accelerated;
4. blood starts moving faster.

All these changes require additional forces and costs from the body.

If a person is not trained, then after exercise his pressure may change upwards. If this happens without much discomfort and deterioration of well-being, then you should not worry. In professional athletes, blood pressure may not change at all after playing sports.

If the indicators change upwards, it is imperative to measure how many units they have increased. It is also important to observe when it stabilizes and how long this process will take.

Hypertension

If it turns out that the blood pressure is kept in an elevated state for several hours, then this may indicate the presence of hypertension.

Hypertension is characterized by periodic and prolonged jumps in blood pressure. The work in the central nervous and endocrine systems is disrupted, the vessels narrow, and the blood begins to circulate more slowly. In this case, the heart has to work with a vengeance so that the blood moves through the vessels faster.

Hypotension

Hypotension or low blood pressure also worries athletes from time to time. It can be chronic and seen in trained athletes.

If a person’s blood pressure drops after exercise, then this may be the result of significant physical overwork.

In this case, they must be reduced or made less stressful. In case of any deviations, it is imperative to monitor your well-being. If dizziness and severe weakness begin, then it is necessary to begin to take action.

If you don't have these symptoms, then you don't need to worry! A slight deviation from the norm is not a dangerous phenomenon. Rather, it is a natural reaction of the body to stress.

Norm of pressure and pulse

In an adult, blood pressure indicators may depend on lifestyle, age and other individual characteristics of the body.

• 120/80 mmHg is the most ideal pressure;
• 135/85 - these figures also mean that it is optimal and there are no serious deviations;
• 140/90 or more is considered high.

For the results to be accurate, the pressure must be measured at rest! It is important that the body rest for at least 5 minutes before the start of the diagnosis.

The resting heart rate can range from 60 to 80 beats per minute.

What pressure should be after exercise? After playing sports, it is measured after about 15-20 minutes. It can rise by 20-25 units and usually the indicators return to normal soon.

Table: average heart rate before and after sports

After a workout, the pulse also does not immediately return to normal! It can rise to 80-112 strokes with moderate stress on the body.

Beneficial and prohibited sports

If a person suffers from arterial hypertension, then sports should be under control! This does not mean that they should be completely abandoned, but it is important to monitor the intensity of the loads. Physical activity in moderation, even at home, will only benefit.

It is useful for such a disease to do aerobics. If the exercises are regular, then over time the pressure will begin to stabilize.

So, you can give preference to the following types of loads for hypertension:

1. Walking is a good option both for those who are just starting to play sports, and for hypertensive patients;
2. Yoga. It is allowed to perform breathing exercises, as well as stretching;
3. Calm dancing;
4. Smooth squats;
5. Swimming. This is a very good type of load, since systematic exercise reduces blood pressure by at least 5-10 units.

It is also useful to carry out morning exercises lasting no more than half an hour! Exercises should be calm and moderate: turns, bends, walking, alternating flexion of the limbs.

The same exercises are allowed for hypotension! The main rule is to avoid significant overexertion and heavy lifting. You can consult with your doctor about running. Usually, experts allow you to overcome short distances at a slow pace.

Dumbbells and other types of exercises that require weight lifting are prohibited.

Long runs are prohibited. You need to constantly monitor your breathing - this is the main rule of all athletes.

If the pressure increases during the load, then the coach should be informed about this, who should make adjustments.

Rules for loads

There are some more rules that must be observed during exercise so that the body does not suffer:

• Keep a bottle of water close by while exercising and drink as needed.
• Watch the temperature in the room! It should not be too low or vice versa high. It is especially dangerous to exercise in the heat;
• Swimming should be at a comfortable temperature for the body.

You can increase the load only after consulting a doctor. The specialist will be able to determine the optimal exercise options for the body, taking into account the characteristics of the disease.

THERE ARE CONTRAINDICATIONS
YOUR PHYSICIAN CONSULTATION IS REQUIRED

Article author Ivanova Svetlana Anatolyevna, therapist

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