In a recent study conducted by Brazilian researchers, it has been discovered that incorporating strength training exercises, such as weightlifting, into your weekly workout routine can effectively lower high blood pressure. This finding could have a crucial impact on the 120 million American adults suffering from hypertension.
After analyzing over 21,000 scientific articles, the study found that incorporating weightlifting into a moderate-to-vigorous workout routine two or three times a week can effectively lower high blood pressure. The results were quite promising. After 8-10 weeks of consistent strength training, participants experienced a remarkable decrease in their blood pressure. On average, their systolic pressure dropped by 10 mmHg and diastolic pressure decreased by 4.79 mmHg.
Earlier research has predominantly explored the effects of aerobic exercise in reducing blood pressure, leaving the benefits of strength training relatively understudied. The research sample group consisted of 253 participants averaged 59 years old with hypertension. There responses were specifically examined to controlled studies for a period of 8 weeks or longer. By focusing on both quantitative data and expert analysis, this research provides valuable insights into the role of strength training as a complementary approach to aerobic exercise in preventing and treating hypertension.
The findings showed a notable decrease in blood pressure after around twenty sessions, with the positive effects lasting for approximately 14 weeks following the end of training. This study emphasizes that strength training might be an effective non-drug format for people that have high blood pressure, taking into consideration important factors like intensity, volume, and frequency.
The analysis investigated how age, intensity, load, and frequency impact the effectiveness of strength training in lowering blood pressure. The results showed that strength training is most beneficial when done with the load intensity being moderate-to-vigorous, twice a week, and for at least 2 months. This means lifting an amount over 60% of a person’s maximum weight. The participants in the study were mostly 60-68 years old.
These findings highlight the potential benefits of incorporating strength training into your fitness regimen, particularly for those dealing with high blood pressure. By dedicating just two or three sessions a week to lifting weights, you can make a positive impact on your overall health and well-being.
To view the original scientific study click below:
Strength training for arterial hypertension treatment: a systematic review and meta-analysis of randomized clinical trials