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Blood pressure after exercise. Pressure standards

Arterial hypertension

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 - main reason 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 thing is, work is stressful. certain bodies 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 blood pressure. There are two main types 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 exercises, on the other hand, are aimed at lowering blood pressure, at making the blood move more quickly through 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 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. There is also no cost involved in running, walking, taking cool shower, alternating it with warm. 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.

Medicines for hypertension

Medications that reduce blood pressure

Looking for a cure for hypertension

Folk remedies for the treatment of hypertension

Hypertension and herbal medicine, herbal treatment

Treatment of hypertension with honey

Juice treatment for hypertension and stroke

cholesterol in the body

Physical activity for patients with hypertension and hypotension

Doctors have long noticed that hypertension is more likely to develop in workers who are not employed. physical labor than those who work physically. Also, people with low blood pressure usually lead sedentary image life. 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 - due to an increase in stroke volume of 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 increases in varying degrees: the first moderately, and 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.

Sick hypertension III degree only moderate breathing exercises are allowed.

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 health care.

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 initial stage hypertension 1.5 - 2 months after the start of training, they 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.

Complex 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 leg 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 foot back on the toe, hands up in hand, 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 fingers, left hand take to the left, clench the right into a fist; 2 - return to and. P.; 3 - spreading fingers, right hand take to the right, clench the 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 reverse development diseases. Physical education is actually the main means of rehabilitation, i.e. rehabilitation treatment 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. good effect Even elementary morning exercises renders, if it is carried out every day. Water and, especially, hardening procedures, such as wiping with a damp towel, are very useful for hypotension. Patients with hypotension, as well as hypertensive patients, are often recommended walking or jogging.

Used for hardening water procedures: 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 way hardening - air baths. Can be taken indoors all year round, and on fresh air- 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 colds but also cardiovascular and metabolic diseases.

Earlier it was said about the so-called hypotension of high fitness. Fear that she will appear as a result physical activity, not worth it. Such hypotension develops in athletes high class who devote their whole 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. 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 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, exercise relieves 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, then you can saturate the body sea salt which is beneficial to 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 muscular system no worse than any fitness, they help improve blood circulation, dilate 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 do any strength exercises is under the strict supervision of a coach. In general, if you decide to go to the gym if you have this disease, then you are obliged to warn the coaches about your state of health. 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 have problems with 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 will increase 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 health and full life need to give up bad habits And harmful products and sport is a must-have in your life.

Physical activity is an inherent condition for the human body with some costs, to which the cardiovascular system is forced to adapt. Changes that occur in the functioning of the heart muscle, under any physical load, are revealed by a number of some factors:

- type of physical activity (dynamic or static).
- the intensity of the load and its duration. The pace is set independently.
- the age of the person.
- the level of preparedness and training. It is recommended to start training with a warm-up and light for stretching.

The frequency of contractions of the heart and minute volume increase significantly, pulse and blood pressure during physical exertion also increase. Often it can increase by 20, 30 and even 80 mm Hg. Art., depending on the load and the conditions in which it is performed. When a person performs any exercise, blood from the heart under pressure enters the walls of the largest blood vessels of the human body - arteries, due to which blood pressure during physical exertion increases. There is nothing terrible and dangerous in this, because after some time after training, the indicators return to normal again. Duration recovery period normal functioning of cardio-vascular system each person is highly individual.

It should be noted that physical activity is one of the most important factors normalization of blood pressure. In addition, it is an excellent means of reducing the risk of various diseases of cardio-vascular system. Physical exercise helps to expand peripheral vessels thus facilitating the work of the heart muscle, improve muscle blood supply and reduce anxiety. Since blood pressure increases during physical exertion, the type of load, intensity and duration are selected by a cardiologist depending on the state of human health, the severity of the degree arterial hypertension and some other factors.

It is very important to choose the optimal level of physical activity for yourself. To do this, most cardiologists recommend that people measure their blood pressure before and after exercise. If his performance returned to normal in 10 minutes or less, then health problems are most likely not observed and you can continue to train as usual. In the event that within 10 minutes the pressure does not return to normal, a person should seek advice from a cardiologist. Most likely, the specialist will advise you to reduce the intensity of physical activity.

Blood pressure is not a stable indicator.

It may be affected a large number of factors: sleep, meals, stress and physical activity.

Letters from our readers

Subject: Grandma's blood pressure returned to normal!

To: site administration

Christina
Moscow

My grandmother's hypertension is hereditary - most likely, the same problems await me with age.

What happens during physical activity? Muscles begin to contract more intensely, they receive more blood because of the greater need for oxygen. In order to ensure this, the heart begins to contract more often and stronger in order to drive blood faster through the small and big circles circulation. This process requires contraction and all vessels too, in order to participate as a pump, just like the heart.

The contractility of blood vessels regulates many hormones, mediators of the autonomic sympathetic nervous system, adrenaline and norepinephrine. These catecholamines are synthesized in the adrenal glands with vascular endothelium. Therefore, if necessary, the vessels contract more intensively, adrenaline is secreted from their walls.

Adrenaline also acts on the heart, helping it work faster and harder. It turns out that the pressure rises during physical exertion, because:

vessels are compressed and reduced;
the heart beats faster and stronger;
adrenaline is produced.

This mechanism can be explained by the example of a chase. When someone is being chased, and it is imperative to escape, all the blood in the body is redistributed to the organs and muscles necessary for escape. The legs seem to become stronger, and the heart beats very strongly. However, if you run too long, the rest of the body begins to suffer.

What does this whole mechanism depend on? Main reasons:

Loads for which the body was not ready. Excessive physical labor, for which the heart and blood vessels are not adapted.
Violation in the heart muscle (sclerosis, inflammation, impaired innervation).
Pathology contractility vessels, increased rigidity due to atherosclerosis, inflammation, atrophy.
Violations of the amount of circulating blood volume, then the pressure will not rise, but, on the contrary, fall, especially with decompensated pathology.
Pathology of catecholamine secretion, for example, in pheochromocytoma, Cushing's disease, polycystic ovaries.
Pathology of the kidneys, in which a large amount of renin is released. It is converted to angiotensin, then to angiotensin II, which leads to the production of adrenaline.

It turns out that the pressure during physical exertion can and should rise, but after they stop, it should gradually fall to normal indicators to ensure a normal blood supply.

Normally, during sports or physical labor, the maximum pressure that can rise to provide the muscles with blood is 140/90 mm Hg. The natural mechanism implies its decrease within an hour to normal values. If this does not happen, other organs suffer from a lack of blood and oxygen, because the arteries that go to them are spasmodic.

An important indicator of pressure after, for example, running, are the conditions under which the sports were played. The pressure may rise slightly above the allowable if:

the person was not ready for training and started it without a warm-up;
elevated ambient temperature;
respiratory failure during exercise;
heart or vascular disease.

It is worth remembering that for each workout you need to prepare.

Before each sports activity, a small examination should be carried out, which can also be carried out by the athlete himself. Measured pulse, blood pressure and respiratory rate per minute. After some hard exercises, the measurements are repeated, and also after the end of the workout.

Normally, the indicators can either remain unchanged or slightly increase. This is completely normal. It is important that general state athlete was satisfactory.

With loads above the permissible, the pulse and pressure can jump up to hypertensive crisis. This condition, although dangerous, most often does not indicate a pathology of the organs of the cardiovascular system. This only says that a person should refrain from such loads and prepare for them little by little.

To properly conduct a workout, you should follow simple rules:

Do not rush into the embrasure. No one can break a record in running in the first lesson, everything happens gradually.
It is advisable to consult with knowledgeable person or hire a coach.
Choose the one that suits you best. If running makes you feel unsatisfactory, try something else.
Before training for an hour, it is better not to eat anything, but not to starve yourself. The best exercise is in the morning before breakfast.
During training, do not forget to drink water. Dehydration during physical activity develops more quickly, as their body fluid is expelled through sweat.
Do not drink during the exercise, for this you need to make a short pause.
You can not sit down or lie down during sports, the pressure changes due to the position of the body, and during physical exertion, the reaction may be inadequate.
Do not stop at one workout, but continue to work on yourself.

Compliance with these simple rules help a person to keep good health during sports activities, as well as after them.

Usually during training, the increase in pressure is not felt by a person. This shows its naturalness and harmlessness.

Performing exercises, a person may notice such things as:

For effective treatment hypertension at home experts advise Phytolife. This unique remedy:

Normalizes pressure
Prevents the development of atherosclerosis
Reduces sugar and cholesterol levels
Eliminates the causes of hypertension and prolongs life
Suitable for adults and children
Has no contraindications

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retrosternal pain;
occipital headache;
it is impossible to take a deep breath;
dizziness;
the appearance of black dots and darkening in the eyes.

If symptoms persist within half an hour, call ambulance and take nitroglycerin as soon as possible, after a crisis, consult a cardiologist and pass all tests to diagnose the presence of pathologies.

If the pressure rises every day, a person feels it, loses physical strength, performance, it is necessary to interrupt training and conduct a thorough diagnosis.

If constant pressure a person is 140/90 mmHg, while he does not feel any signs of hypertension, this is considered the norm.

When raising the numbers of the tonometer more than 140/90 mm of mercury, it is diagnosed, in which training is strictly prohibited, but not canceled easy occupation physical education or exercises, light jogging in the morning.

It is believed that athletes are a special caste of people. On the one hand, this is true, because the body of athletes does not work like ordinary people. Due to constant physical exertion, their heart is enlarged, it weighs more, and its walls are thicker. This happens because it beats faster and harder than other people. Athletes' hearts are hypertrophied compensatory mechanism Designed to improve blood circulation throughout the body.

Of course, the muscles of the limbs and torso are also much more developed in them. The body eventually gets used to this mode of life and adapts to it. At the beginning of the workout, the heart no longer starts to beat harder, and the tonometer readings do not change.

For athletes, movement is already part of them. ordinary day. The problem is that sport should now always be present in a person's life. If the hypertrophied heart is deprived of sports, muscle will be replaced as unnecessary with fatty and connective tissue, which can no longer perform the reduction function. The same thing happens with vessels.

Therefore, the normal blood pressure of an athlete, as a standard, is 120/80 mmHg.

Athletes may experience low blood pressure. Low diastolic pressure in athletes with normal

Do not panic if your blood pressure rises during exercise. This condition is considered normal. However, in cases high rise, against which pain is recorded in the region of the heart, or in a situation of a decrease in indicators, you should consult a doctor who, based on the results of the examination, will prescribe optimal loads.

Why does blood pressure increase during exercise?

During periods of physical activity in the human body, there is a sharp acceleration of blood circulation. As a result, blood flow in the vessels, veins and arteries increases, which causes blood pressure (BP) to rise. If a person performs increased physical activity, then there is a significant acceleration blood flow and the subsequent rapid increase in pressure. This happens due to the fact that the activity of the cardiovascular system changes:

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improves blood circulation in all organs and systems in the body;
the maximum oxygen supply is being established;
there is a contraction and tightening of the walls of arteries and blood vessels, which contributes to the regulation of blood flow;
hormonal releases increase;
metabolism is normalized.

Increased blood pressure in humans during and after exercise has a beneficial effect on normal functioning organism. However, a high excess of permissible limits adversely affects the work of the heart muscle and blood vessels in human body. To determine the cause of this condition, it is necessary to short time get an appointment with a doctor.

How to understand that BP is jumping?

With physical exertion, the pressure will increase.

An increase in pressure after exercise in athletes is the norm. The most harmless manifestations of an increase in blood pressure include the appearance of shortness of breath, excessive sweating, redness skin on the face. But if such phenomena do not pass within 60 minutes, there is a risk of dangerous consequences. TO dangerous signs include:

Aching and stabbing pains in heart. Fixation of compressive pain in the region of the heart muscle and sternum, extending into lower jaw, under the shoulder blades or in the left hand - an occasion for urgent termination of the load and calling an ambulance.
Pain in the back of the head, which is accompanied by redness around the eyes, the appearance of "flies" before the eyes, bouts of nausea and vomiting, may indicate that the pressure has dropped.
If, against the background of pain in the head, numbness of the limbs, incoherence of speech, leakage of fluid from the mouth is recorded, then this indicates a brain catastrophe. In such a situation, medical attention is needed as soon as possible.

Measurement

The table of blood pressure norms for each age is different. Values of 120 by 80 mm Hg are considered average. Art., but with increasing loads top indicators can reach 190-200 mm Hg. Art., and the lower pressure is 90−120 mm Hg. Art. It follows from this that during sports activities one must be attentive to one's body and, if noted minimal change in his work (BP began to rise rapidly or, conversely, decreases) - this is the reason to stop training and go through medical examination.

How to control BP?

Pressure control during exercise during sports is carried out according to the following algorithm:

doctor visit	Before any physical activity, it is recommended to visit a doctor who will conduct a maximum examination. According to the results, the doctor will select classes (sports) for a particular patient.
Clothing selection	Sportswear should be made of natural materials, wide cut (do not squeeze the body).
Hall selection	During physical exertion, the room should be well ventilated and with a built-in ventilation system. The dependence of fresh air and the normal activity of the cardiovascular system has been proven by numerous studies.
Drinking mode	Particular attention is paid to the fluid consumed. TO daily dose 2 liters of filtered water are included, with intensive loads it is about 2.5 liters. Recommended to consume mineral water due to its rich in trace elements composition, which supports the work of the cardiovascular system.

Physical activity in hypertension is essential. Any person should move, and a sedentary lifestyle for a hypertensive patient is categorically contraindicated, the main thing is not to allow excessive overstrain of the body.

Sports discipline, clarify the mind, relieve nervous excitement, tension, stress and aggression, which, together with adrenaline, leaves the body, give fullness of life and self-confidence, which is important in the fight against any disease, be it osteochondrosis, impotence or hypertension.

Physical exercise in hypertension contributes to vasodilation, which reduces peripheral resistance, improves blood supply to muscle tissues, strengthens the arterial and venous network, restores cholesterol metabolism in the blood, the violation of which is one of the causes of high blood pressure.

IMPORTANT
However, in order not to harm your body, physical activity for hypertension should be chosen together with your doctor, since he will not only tell you which exercises will be useful at your stage of the disease, but also how they can be combined with taking pressure medication .

There are two main types of exercise: isometric and isotonic. It is important to know which of them lead to a decrease in blood pressure:

Isometric exercises strengthen the muscles, while at the same time affecting the increase in body weight, which leads to an increase in blood pressure. Therefore, hypertensive patients should avoid lifting weights, exercises without moving the trunk and limbs, which are accompanied by muscle contraction, doing intense rhythmic gymnastics, climbing uphill with or without a load.

Isotonic exercises give a load to large muscles, especially the muscles of the arms and legs, make the body expend more energy, respectively, burn more calories. To provide the muscles with oxygen, the work of the lungs and heart is stimulated, these processes have a positive effect on lowering blood pressure. Thus, isotonic or dynamic exercises are of great benefit in hypertension.

Optimal exercise for hypertension:

Cycling on flat terrain or on an exercise bike.

It is necessary to choose a slow moderate pace at which the body feels comfortable. And, of course, skating in the fresh air brings double benefits.

Swimming. The best option for people with overweight bodies also having joint problems. It trains muscles well, strengthens the muscles of the back and arms, while giving a small load on the knees, hips and shoulders, stimulates blood circulation, saturates the body with oxygen.

When swimming in sea water, the body is saturated with salt, which also has a beneficial effect on health. Studies have shown that with regular gentle swimming 3 times a week for 45 minutes, levels can be reduced in three months. systolic pressure by 7 mm Hg, and diastolic - by 5 mm Hg.

Gymnastics in water has a special effect.

Due to the fact that the weight of the body in the water decreases, the static efforts of the muscles are reduced, good conditions for their relaxation. Immersion of the body in water contributes to the training of external respiration.

Regular walking, outdoor walks.

Such a load is safe even for people with sore joints and weak muscles. A good "assistant" in this matter can be a dog. At the beginning of classes, it is enough to walk up to 2 km with a brisk step, but without tension. Every two weeks, you can increase the distance by 400-500 m, thus reaching the optimum passage of 4 km per day in an hour of time, while the pulse should not exceed 20 beats in 10 seconds. If the heart rate is higher, it is necessary to reduce the distance or increase the training time until the heart rate drops to these values.

Morning work-out.

Turns of the torso, head, walking in place, lifting and bending the arms and legs. Runs within 30 minutes.

special gymnastics, physiotherapy with specific directional exercises.

With many medical institutions similar health groups work.

Climbing stairs.

Refusal of the elevator and climbing stairs at least 3-4 floors without shortness of breath is quite optimal physical activity for hypertension of I and even II degree.

Dancing.

Amateur groups of oriental and ballroom dances are best suited. Dance moves give the body harmony and grace, contribute to weight loss, and belly dance tightens and strengthens various groups muscles.

When choosing exercises Special attention it is necessary to pay attention to the intensity, frequency and duration of training. To determine the optimal intensity of the load on the body, it is necessary to calculate the maximum allowable heart rate, this is done according to the following formula:

Permissible heart rate (number of beats / per minute) = 220 - number of full years

Moderate intensity of training, with which it is necessary to start physical activity for hypertensive patients, is 50-70% of the result obtained. The amount of load received should be increased gradually, a sharp and sudden onset can harm health. At the first stage of achievement positive results when the body begins to adequately respond to physical activity, and the pulse will increase within the normal range, relative to young man it will take at least a month, and for the elderly and debilitated people, overweight people from 3 to 6 months.

In order for the performance of physical exercises with hypertension to bring exceptional benefits, you need to do it with pleasure, not forgetting to control your well-being. After successfully adapting the body to receiving physical activity, you can proceed to the next stage of training - running in the fresh air.

The benefits of moderate running for hypertension are scientifically proven

Run from hypertensionRunning with hypertension can not only normalize the level of pressure, but also improve the body as a whole. Moderate-intensity cyclic exercise increases blood flow to the muscles by dilating blood vessels and reduces peripheral resistance, which lowers blood pressure.

With constant running, work stabilizes gastrointestinal tract, urinary and nervous system. Running helps purify the blood, strengthens the muscles of the legs, helps to lose excess weight. Of no small importance is a long stay in the fresh air - this allows you to reduce hypoxia in organs and tissues. And the main advantage of running is that you can independently regulate the load.

But before patients with hypertension start running, you need to get advice from your doctor.

IT IS WORTH NOTING

With increased blood pressure It is permissible to run only at a slow pace.

There are a number of rules that must be followed if you are running with hypertension:

Develop a habit. On initial stage you should force yourself to run at the same time every day in any weather.
The main goal is to run longer, not faster, while in a relaxed state. Restrain the urge to build up speed, always stick to a slow pace.

Before jogging, it is necessary to perform a warm-up for the joints and for stretching the muscles.

It is recommended to start running in several stages, gradually developing certain cycle. The first day you need to run slowly for 15 minutes. Every two workouts, you should increase your run by 5 minutes until you can easily run 40 minutes. At this stage, you can start running, following the program: the first day - 4 km, the second day - 2 km, the third day - 1 km, the fourth day - a break, the fifth day - 2 km, the sixth day - 4 km, then again the day of the break . Such a cycle is considered optimal and non-fatiguing.

Watch the body's reaction to a dosed load. Moderate fatigue, slight shortness of breath, full recovery breathing no later than 10 minutes. If the body is given overload, which will cause nausea, dizziness, choking, loss of coordination, jogging with hypertension should be stopped immediately and discussed with your doctor.

Monitor your heart rate while exercising. It is impossible to exceed its maximum allowable indicators (220-age) in any case. Recovery of the pulse after a run should occur within 3-5 minutes.

Stop running if you feel unwell. For the future, reduce the distance and time of training.

Rest after running is required. You need to rest lying down, putting your feet above the level of the heart, this position frees the heart from unnecessary stress, quickly restores it normal work, is a good prevention of heart attack.

When running, comfortable, breathable shoes and comfortable clothing are very important. Intense perspiration best influence for cleansing and healing the body. Drink water during exercise moderate amounts, it is also allowed to drink juices. It is not recommended to run on an empty stomach, it is optimal to start jogging an hour after a light meal.

IMPORTANT
Patients with grade III hypertension are contraindicated in running; at this stage of the disease, moderate breathing exercises are the optimal load.

Running with hypertension is possible at any time of the day, the main thing is not to do this at very high or low temperatures. It has been established that evening jogging is most useful for women, since by the end of the day the amount of hormones that provide a good physical activity, reaches its maximum.

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