Researchers from the University of Sao Paulo have found that moderate to vigorous strength training two to three times a week is effective in combating hypertension. The research was published in the journal scientific reports.
253 people with hypertension were included in the study. On average, eight to ten weeks of strength training resulted in a 10 mm Hg drop in systolic pressure. Art. and diastolic – 4.79 mm Hg. Art. The effect appeared around the twentieth workout.
Researchers also reviewed 14 high-quality studies and found that strength training of moderate to vigorous intensity at least twice a week and for at least eight weeks was the most effective treatment for hypertension.
Moderate to high intensity was defined as more than 60% of the heaviest weight a person could lift (maximum of 1 rep). Therefore, for a person who can only lift 10 kg once, the optimal weight for the treatment of hypertension is 6 kg or more.