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For people with high blood pressure, exercise is a very good way to lower blood pressure, it can be said that exercise is a kind of natural antihypertensive drugs, both for the treatment of high blood pressure and prevention of high blood pressure, the "Chinese Guidelines for the Prevention and Treatment of High Blood Pressure" suggests that a combination of the two kinds of exercise can play a better role, so which is it? The first one is the one with the most important thing to do.
First of all, what are the factors that lead to increased blood pressure?
First, the heart is a "pump" that powers blood circulation throughout the body, pumping blood into the blood vessels through constant contraction and recycling it back into the heart, with the pumping and recycling always in dynamic balance. When the heart's contraction function is poor, blood circulation will be affected. For example, the heart muscle cells are not strong enough, "elasticity" decline, after the contraction of the retraction is not complete, will cause the blood flow back to reduce the blood vessels retained more blood, blood pressure, especially diastolic blood pressure (low blood pressure) increased significantly, which is why in the early stage of hypertension is often diastolic blood pressure (low blood pressure) is the first to rise the reason.
Second, blood vessels are the conduits that carry the blood, and they expand and contract as the blood flows in waves, cushioning the pressure of the blood flow on the vessels. When atherosclerosis occurs in blood vessels, especially when pathological atherosclerosis occurs, due to a large number of fat deposits in the blood vessel wall, so that the elasticity of the blood vessel decreases, the contraction amplitude decreases, the blood pressure does not play a proper buffer role, the blood pressure will rise. The heavier the degree of hardening, the less elastic the blood vessels, the weaker the ability to expand, the greater the difference between systolic (high pressure) and diastolic (low pressure), that is to say, the greater the difference between the pulse pressure, the heavier the degree of atherosclerosis.
Third, the blood vessels of the whole body is a fully closed circulatory system, in which the amount of blood determines the amount of pressure generated by the blood on the blood vessels, under normal circumstances, the human body through the metabolism to maintain a relatively stable amount of blood, blood pressure will remain at a relatively stable level. When you eat too salty, the sodium in the salt enters the blood so that the osmotic pressure rises, and the water in the surrounding tissue cells enters the blood in large quantities, and the increase in blood volume leads to an increase in blood pressure.
It can be seen that in order to bring down the blood pressure, it is necessary to realize through these three aspects, the current use of a variety of antihypertensive drugs are based on the mechanism of antihypertensive, and exercise precisely on these three factors can play a role in influencing: exercise can enhance the function of the heart, exercise can be dilated blood vessels, exercise sweating can be discharged, so adhere to the exercise equivalent to the long-term use of antihypertensive drugs.
Of course, to make the exercise to achieve the effect of antihypertensive drugs, there are certain requirements, must achieve a certain intensity. Through the above study, it should be known that this movement must be able to sweat, and sweat to have a certain amount, the usual requirement is to continue to sweat for 30 minutes, on this basis, taking into account the problem of atherosclerosis in most hypertensive patients, the movement should not be too strong to moderate intensity aerobic exercise is good, such as swimming, fast walking, jogging, square dancing, doing radio gymnastics, and so on.
Studies have shown that: hypertensive patients to carry out an effective exercise, not only in the exercise carried out can play a role in lowering blood pressure, this effect can last more than 12 hours. Some people may ask: Is it true that if you exercise for a longer period of time, the longer this antihypertensive effect will last?
This wish is good, but this is not the case, not to mention that a person can not always do exercise, so there is no way to extend the antihypertensive effect of exercise? The answer is yes, and that is to combine a certain amount of resistance exercise with aerobic exercise. The so-called resistance exercise is simply the exercise of muscle exercise, such as lifting dumbbells, push-ups, sit-ups, etc., muscle cell thickening and growth brought about by the lower pressure effect will be more durable, you can extend the exercise of the time limit of lower pressure to 20 hours.
In summary, the best way for hypertensive patients to exercise is aerobic exercise + anti-group exercise, 30-45 minutes of aerobic exercise + 10 minutes of anti-group exercise is the best combination, of course, the most critical is to exercise every day and long-term persistence, in order to maximize the role of exercise in lowering blood pressure.
People with high blood pressure in addition to measuring blood pressure, this check you do? The blood vessels are not good at a glance