Strength training with weights can improve vascular health and lower blood pressure in people with hypertension. The expert and mentor of the Evotren training center, Maxim Oborin, told socialbites.ca about this.
“Light weight training with weights helps fight hypertension by increasing the flexibility of blood vessels. The combination of strength and aerobic loads is particularly effective. It is also recommended that people with high blood pressure work at 60-70% of their maximum heart rate,” said Oborin.
Maximum heart rate is calculated using the formula “220 minus age”. For example, for a 60-year-old person, the maximum heart rate during training would be 160 beats per minute. If he has hypertension, his heart rate should not go above 112 beats per minute during strength training.
As Oborin explains, strength training is a tool not only for working with muscles, but also for tackling obesity. This is because the larger the muscle mass, the more calories are expended, even at rest. It is recommended to add cardio loads, while reducing fat mass: running, walking, swimming.
Also the trainer registeredOld age, urinary incontinence or spinal problems are not contraindications for strength training.
Source: Gazeta
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