After getting high blood pressure, it is even more necessary to exercise properly, because exercising can effectively relieve the symptoms of high blood pressure. And when it comes to the process of exercise what accident, in fact, as long as pay attention to some of the problems in the process of exercise, can be effectively avoided, do not have to worry too much.
I. Get rid of psychological hints
We all know that psychological hints are a very terrible force, some people once think that you can't exercise after getting high blood pressure, then you can't exercise at all. As soon as the exercise will produce a lot of discomfort, in fact, these are psychological effects. Proper exercise can not only better eliminate their own pressure, but also can effectively reduce the blood pressure of hypertensive patients.
Many friends will feel that stabilizing blood pressure is just a matter of medication, and dietary attention, and feel that exercise does not have a great impact on blood pressure, exercise is dispensable, however, this is not the case, the appropriate exercise can be very good to help the body's recovery, and is conducive to the stability of blood pressure.
So get rid of this bad psychological implication, and actively exercise. As for the fear of accidents, in fact, as long as you pay attention to the following points can be.
1. Exercise should be combined with their own timing, choose a suitable for their own low and medium persistent exercise.
2. With the appropriate intensity of training as an aid.
3. Gradually, do not in order to make the effect of exercise more obvious, the first up is high intensity exercise, so it is easy to accident.
II. Aerobic exercise suitable for hypertensive patients
The more suitable exercise for hypertensive patients mainly include:
Walking, jogging, cycling, tai chi, square dancing, shaking the bamboo, ping pong and other sports.
If high blood pressure is accompanied by knee pain, you can give preference to brisk walking, swimming and cycling with less resistance.
And in the case of haze is more serious, do not go to the outdoor exercise, haze in the pollution but also for the body is very unfavorable. You can choose some indoor exercise that suits you.
Perhaps there are a lot of friends do not have a good grasp of the degree of exercise, in fact, this is very simple. In the process of training, the intensity of the exercise should be kept at a level that can basically breathe normally and be able to talk.
If in the process of exercise appeared dizziness, nausea, chest pain, shortness of breath, heart beating violently. This means that the intensity of the exercise has exceeded the body's tolerance, you have to hurry to take a break, otherwise it is easy to produce accidents.
Third, appropriate strength training
Aerobic exercise is very good for the body, but if a large number of long-term only do aerobic exercise, it may bring muscle loss, joint wear and tear of the possibility.
So at ordinary times, Shin Qing still suggests that you can properly carry out some strength-related exercise. To improve muscle mass and the strength of the weak muscle groups, the benefits of strength exercise is still very much, not only conducive to weight loss, for the improvement of insulin resistance and so on also has a very good effect.
So hypertensive patients in the daily exercise, according to their own actual situation. Take a combination of aerobic exercise and strength exercise, this two-in-one strength training is very favorable to control blood pressure.
Perhaps when it comes to strength training, many people may not know what method is more suitable. In fact, dumbbells, elastic bands, unarmed fitness and many other ways and similar ways are very suitable.
But when it comes to strength exercises, there are some things that need more attention as well. In the process of exercise must pay attention to avoid against the wall static squat, plate support this kind of movement that requires willpower to adhere to. Because this type of action in the completion of the time, in order to better adhere to, generally the human body is unable to stop the breath holding behavior. In this case, it will increase the pressure of blood vessels, leading to the deterioration of the condition of hypertensive patients.
In addition, in the strength training aimed at lowering blood pressure, it is very important to keep the intensity moderate.
Generally speaking, this kind of action is needed gradually, after all, the purpose of our exercise is to better reduce blood pressure without accidents. So we are in the process of exercise in the first premise to ensure that there is no accident. And the intensity of the exercise will have a very big impact on our health. Shin Qing suggests that in the process of strength training must be measured. Otherwise, an accident will be more than worth it.
In addition, in the process of strength training also need to pay attention to the rhythm of breathing. Do not deliberately hold your breath in order to complete a certain action. This practice is very dangerous, and a good way to breathe is to inhale when generating power and exhale when restoring.