Gaelen
04-10-2006, 10:25 AM
This article was originally linked to the old eatprotein website by one of the former web service companies. Since at some point in the future we're going to lose the links to these articles, I thought I'd include this article as a post in this thread, for more informatin about high blood pressure in general. The article also gives some of the explanations for the prevailing wisdom that people with HBP issues shouldn't do certain types of resistance training, especially heavy lifting.
Blood Pressure: The Pump Quotent
(Courtesy of Omron, from an original link to the eatprotein website)
by Neil Wolkodoff, Ph.D
Blood is the most universal fluid besides water in the human body. It carries oxygen and nutrients as both a warming and cooling mechanism, and carries away waste products. It simply is essential for the entire body to function and in some ways, is like a good highway system. Like a freeway, if you get a bottleneck somewhere, everything grinds to a halt. In the case of driving, you might just be late. In the case of how your blood flows, slowing things down could lead to serious health problems.
Blood Pressure Function & Control
Blood pressure is the scientific measurement of how the blood is flowing from the heart through the veins and arteries. Because the heart works as a pump, the pressure exerted in your veins and arteries is not constant- it is higher with each pumping beat and lower between beats. The maximum pressure when the heart is pumping is called systolic pressure (SP), while the lower or minimum pressure that happens between beats is termed the diastolic pressure (DP). Blood pressure is not constant throughout the human body. It is lowest away from the heart in the small arteries and capillaries that serve groups of cells and highest in the large arteries close to the heart. Knowing your normal blood pressure is one of the easiest and most effective means to ensuring your functionality and good health. Unfortunately, high blood pressure has few symptoms, so the first symptom is serious.
Cardiac or heart output is one factor in blood pressure in conjunction with the resistance to pumping in your circulatory system. Your body is constantly trying to maintain even blood volume based upon how much water and fluid is taken in and lost in the body. Because the kidneys have a role in water balance, their function is a partial determiner of blood pressure. Pressure in the system varies from organ to organ and from time to time. For example, if you have a large meal, the body will shunt or send more blood to the digestive area. If you exercise vigorously, the body will then respond by sending more blood to the working muscles. The blood supply just isn't large enough to have adequate blood for both digesting a meal and supplying the muscles during exercise. In contrast, blood pressure in the brain is relatively constant whether you are sleeping or concentrating on a golf shot. The smaller vessels, called arterioles, are responsible for the physiological control of blood pressure. They have a muscular coat or sheath that either contracts or expands. When they get smaller or contract, blood pressure goes up. A complicated monitoring system for the control of blood pressure includes signals from your nervous system, the presence or absence of bodily hormones and local influences, such as whether or not a specific muscle is working harder during exercise.
Higher Pressure: Poor Health
If your heart and arteries have to do more work, specifically pumping with more force to get the blood and nutrients to the body, a number of negative health conditions may result. The heart and arteries may not function as well as they should, and a number of other body organs are then subject to increased stress. Specifically, high blood pressure has been linked to increased risk of stroke, heart failure, kidney failure and even heart attacks. Blood pressure in any individual instance may or may not be alterable. In some cases, heredity determines your likelihood of having hypertension. For example, not all people have the same effect from salt in their diet. However, even with high blood pressure in your family history, lifestyle factors are some of the biggest weapons you have to fight high blood pressure. Even a person with no previous family history of high blood pressure can develop hypertension from lifestyle factors. Some of the factors for increased blood pressure include:
stress
lack of exercise
poor diet
gender
race
family history of high blood and related problems
increasing age
being overweight
The wide range of factors which can influence blood pressure is an important reason why you should monitor your blood pressure as often as possible with a device like Omron blood pressure monitors in conjunction with regular visits and consultations with your physician.
Exercise and Blood Pressure
Depending upon the kind of exercise you perform, also with regard to intensity and regularity, you may see an increase or decrease in blood pressure. With aerobic or cardiovascular exercise, there is normally a decrease in blood pressure. This is more applicable if the exercise intensity is controlled so that the exercise is considered on the lower end of the aerobic scale. Part of this appears to be due to not only how the body functions, but the effects of exercise on stress reduction. Exercise on the high end of the aerobic scale, 80-90% of target heart rate range for example, does not appear to have a stress reduction effect, If you are exercising as part of an overall program to reduce your blood pressure, it is essential that you interact with your physician and supervising health professional to determine and monitor your exercise intensity.
Resistance or weight training is normally associated with increases in blood pressure if the exercise has a high "isometric" or holding component. In isometrics, you get the muscle to a certain position, and with a force that you can't move, try as hard as possible to move it, essentially exerting muscular force without movement. This type of weight training has a definite negative effect on blood pressure. However, conventional resistance training with a moderate resistance, where you move the weight through a full range of motion does not have the same result on increasing blood pressure. If you are hypertensive, or unsure about the effect of resistance training or any exercise program on your blood pressure, first consult with your personal physician to determine the appropriateness of any exercise and exercise level.
Is Your Blood Pressure High?
Like any other physical measurement, there are ranges associated with blood pressure and health. If you are taking your blood pressure for the first time, don't go by one measurement, and make sure you observe the guidelines for accurate measurement listed with products such as the Omron Blood Pressure Monitor.
The following will give you an idea of where your numbers place you against normative values. Additionally, resting heart rate, which is measured with all Omron Blood Pressure Monitors, is both an indicator of fitness and your reaction to stress. Space is provided in the back of this booklet for you to record both blood pressure and resting heart rate. In addition, if you are using a formula for aerobic exercise intensity that is based upon heart rate range, where you must figure resting heart rate into the equation, then recording of this number is essential.
The following will give you an idea of where your numbers place you against normative values. Additionally, resting heart rate, which is measured with all Omron Blood Pressure Monitors, is both an indicator of fitness and your reaction to stress. Space is provided in the back of this booklet for you to record both blood pressure and resting heart rate. In addition, if you are using a formula for aerobic exercise intensity that is based upon heart rate range, where you must figure resting heart rate into the equation, then recording of this number is essential.
Knowing Your Numbers
Because blood pressure can fluctuate with a number of factors, it is important you standardize the way in which you measure your blood pressure. For example, after exercise or a large meal, your blood pressure is going to be significantly different than upon waking first thing in the morning. During the workday, it is completely normal for blood pressure to rise as stress or excitement build. Because of these factors, systolic pressure, the first number can change during the day by up to 50 points, so it is important to control as many factors as possible to get accurate readings. When taking your blood pressure, observe the following guidelines to assure that your measurements are as accurate as possible:
Because stress will result in increased blood pressure, don't take readings during periods of high stress, such as your annual employee review or any other stressful event. Alcohol and caffeine will change blood pressure readings, so avoid taking measurements after taking products which contain either caffeine or alcohol. o Smoking, eating and exercise all will change blood pressure measurements, so if any of these conditions apply, wait for a minimum of 30 minutes before measurement. As exercise has different effects for different people, you may need to wait longer than 30 minutes after vigorous exercises for your body to return to a normal resting state where the measurement will be more accurate.
Tips for successfully monitoring your own BP
In the case of the Omron Wrist Monitor, make sure the left wrist, where the unit is placed is raised to the level of your heart. In the case of the Omron Arm Monitor, make sure the cuff is placed over the left arm at heart height, which is approximately in the middle of the arm. During measurement, remain still, don't talk and make sure you are in a relaxed and seated position.
Initially, and if in doubt about a reading take two or three measurements with at least five minutes between each measurement.
Use the log provided with your Omron Monitor to record your measurement time, blood pressure and resting heart rate, and share that information with your physician.
If at all possible, take your blood pressure at the same time and in the same place for each measurement. But the effects of exercise on stress reduction. Exercise on the high end of the aerobic scale, 80-90% of target heart rate range for example, does not appear to have a stress reduction effect, If you are exercising as part of an overall program to reduce your blood pressure, it is essential that you interact with your physician and supervising health professional to determine and monitor your exercise intensity.
Resistance or weight training is normally associated with increases in blood pressure if the exercise has a high "isometric" or holding component. In isometrics, you get the muscle to a certain position, and with a force that you can't move, try as hard as possible to move it, essentially exerting muscular force without movement. This type of weight training has a definite negative effect on blood pressure.
Blood Pressure: The Pump Quotent
(Courtesy of Omron, from an original link to the eatprotein website)
by Neil Wolkodoff, Ph.D
Blood is the most universal fluid besides water in the human body. It carries oxygen and nutrients as both a warming and cooling mechanism, and carries away waste products. It simply is essential for the entire body to function and in some ways, is like a good highway system. Like a freeway, if you get a bottleneck somewhere, everything grinds to a halt. In the case of driving, you might just be late. In the case of how your blood flows, slowing things down could lead to serious health problems.
Blood Pressure Function & Control
Blood pressure is the scientific measurement of how the blood is flowing from the heart through the veins and arteries. Because the heart works as a pump, the pressure exerted in your veins and arteries is not constant- it is higher with each pumping beat and lower between beats. The maximum pressure when the heart is pumping is called systolic pressure (SP), while the lower or minimum pressure that happens between beats is termed the diastolic pressure (DP). Blood pressure is not constant throughout the human body. It is lowest away from the heart in the small arteries and capillaries that serve groups of cells and highest in the large arteries close to the heart. Knowing your normal blood pressure is one of the easiest and most effective means to ensuring your functionality and good health. Unfortunately, high blood pressure has few symptoms, so the first symptom is serious.
Cardiac or heart output is one factor in blood pressure in conjunction with the resistance to pumping in your circulatory system. Your body is constantly trying to maintain even blood volume based upon how much water and fluid is taken in and lost in the body. Because the kidneys have a role in water balance, their function is a partial determiner of blood pressure. Pressure in the system varies from organ to organ and from time to time. For example, if you have a large meal, the body will shunt or send more blood to the digestive area. If you exercise vigorously, the body will then respond by sending more blood to the working muscles. The blood supply just isn't large enough to have adequate blood for both digesting a meal and supplying the muscles during exercise. In contrast, blood pressure in the brain is relatively constant whether you are sleeping or concentrating on a golf shot. The smaller vessels, called arterioles, are responsible for the physiological control of blood pressure. They have a muscular coat or sheath that either contracts or expands. When they get smaller or contract, blood pressure goes up. A complicated monitoring system for the control of blood pressure includes signals from your nervous system, the presence or absence of bodily hormones and local influences, such as whether or not a specific muscle is working harder during exercise.
Higher Pressure: Poor Health
If your heart and arteries have to do more work, specifically pumping with more force to get the blood and nutrients to the body, a number of negative health conditions may result. The heart and arteries may not function as well as they should, and a number of other body organs are then subject to increased stress. Specifically, high blood pressure has been linked to increased risk of stroke, heart failure, kidney failure and even heart attacks. Blood pressure in any individual instance may or may not be alterable. In some cases, heredity determines your likelihood of having hypertension. For example, not all people have the same effect from salt in their diet. However, even with high blood pressure in your family history, lifestyle factors are some of the biggest weapons you have to fight high blood pressure. Even a person with no previous family history of high blood pressure can develop hypertension from lifestyle factors. Some of the factors for increased blood pressure include:
stress
lack of exercise
poor diet
gender
race
family history of high blood and related problems
increasing age
being overweight
The wide range of factors which can influence blood pressure is an important reason why you should monitor your blood pressure as often as possible with a device like Omron blood pressure monitors in conjunction with regular visits and consultations with your physician.
Exercise and Blood Pressure
Depending upon the kind of exercise you perform, also with regard to intensity and regularity, you may see an increase or decrease in blood pressure. With aerobic or cardiovascular exercise, there is normally a decrease in blood pressure. This is more applicable if the exercise intensity is controlled so that the exercise is considered on the lower end of the aerobic scale. Part of this appears to be due to not only how the body functions, but the effects of exercise on stress reduction. Exercise on the high end of the aerobic scale, 80-90% of target heart rate range for example, does not appear to have a stress reduction effect, If you are exercising as part of an overall program to reduce your blood pressure, it is essential that you interact with your physician and supervising health professional to determine and monitor your exercise intensity.
Resistance or weight training is normally associated with increases in blood pressure if the exercise has a high "isometric" or holding component. In isometrics, you get the muscle to a certain position, and with a force that you can't move, try as hard as possible to move it, essentially exerting muscular force without movement. This type of weight training has a definite negative effect on blood pressure. However, conventional resistance training with a moderate resistance, where you move the weight through a full range of motion does not have the same result on increasing blood pressure. If you are hypertensive, or unsure about the effect of resistance training or any exercise program on your blood pressure, first consult with your personal physician to determine the appropriateness of any exercise and exercise level.
Is Your Blood Pressure High?
Like any other physical measurement, there are ranges associated with blood pressure and health. If you are taking your blood pressure for the first time, don't go by one measurement, and make sure you observe the guidelines for accurate measurement listed with products such as the Omron Blood Pressure Monitor.
The following will give you an idea of where your numbers place you against normative values. Additionally, resting heart rate, which is measured with all Omron Blood Pressure Monitors, is both an indicator of fitness and your reaction to stress. Space is provided in the back of this booklet for you to record both blood pressure and resting heart rate. In addition, if you are using a formula for aerobic exercise intensity that is based upon heart rate range, where you must figure resting heart rate into the equation, then recording of this number is essential.
The following will give you an idea of where your numbers place you against normative values. Additionally, resting heart rate, which is measured with all Omron Blood Pressure Monitors, is both an indicator of fitness and your reaction to stress. Space is provided in the back of this booklet for you to record both blood pressure and resting heart rate. In addition, if you are using a formula for aerobic exercise intensity that is based upon heart rate range, where you must figure resting heart rate into the equation, then recording of this number is essential.
Knowing Your Numbers
Because blood pressure can fluctuate with a number of factors, it is important you standardize the way in which you measure your blood pressure. For example, after exercise or a large meal, your blood pressure is going to be significantly different than upon waking first thing in the morning. During the workday, it is completely normal for blood pressure to rise as stress or excitement build. Because of these factors, systolic pressure, the first number can change during the day by up to 50 points, so it is important to control as many factors as possible to get accurate readings. When taking your blood pressure, observe the following guidelines to assure that your measurements are as accurate as possible:
Because stress will result in increased blood pressure, don't take readings during periods of high stress, such as your annual employee review or any other stressful event. Alcohol and caffeine will change blood pressure readings, so avoid taking measurements after taking products which contain either caffeine or alcohol. o Smoking, eating and exercise all will change blood pressure measurements, so if any of these conditions apply, wait for a minimum of 30 minutes before measurement. As exercise has different effects for different people, you may need to wait longer than 30 minutes after vigorous exercises for your body to return to a normal resting state where the measurement will be more accurate.
Tips for successfully monitoring your own BP
In the case of the Omron Wrist Monitor, make sure the left wrist, where the unit is placed is raised to the level of your heart. In the case of the Omron Arm Monitor, make sure the cuff is placed over the left arm at heart height, which is approximately in the middle of the arm. During measurement, remain still, don't talk and make sure you are in a relaxed and seated position.
Initially, and if in doubt about a reading take two or three measurements with at least five minutes between each measurement.
Use the log provided with your Omron Monitor to record your measurement time, blood pressure and resting heart rate, and share that information with your physician.
If at all possible, take your blood pressure at the same time and in the same place for each measurement. But the effects of exercise on stress reduction. Exercise on the high end of the aerobic scale, 80-90% of target heart rate range for example, does not appear to have a stress reduction effect, If you are exercising as part of an overall program to reduce your blood pressure, it is essential that you interact with your physician and supervising health professional to determine and monitor your exercise intensity.
Resistance or weight training is normally associated with increases in blood pressure if the exercise has a high "isometric" or holding component. In isometrics, you get the muscle to a certain position, and with a force that you can't move, try as hard as possible to move it, essentially exerting muscular force without movement. This type of weight training has a definite negative effect on blood pressure.