The best "antihypertensive movement" was discovered!Have you usually trained?

发布时间:2024-03-01 09:50:09 浏览数:76457

In winter,News Express the temperature decreases, the temperature difference between indoor and outdoor increases, blood pressure will inevitably fluctuate, and even accidentally induce cardiovascular and cerebrovascular diseases.Everyone knows that exercise can help lower blood pressure, so which exercise is more effective?

Studies have found that this exercise can reduce blood pressure!

On November 24th, a new study based on my country's hypertension survey project found that under the premise of certain physical activity, when the body activity is high, the activity time is short, and the intensity is low, the pressure can be reduced!The higher the physical activity of different forms (professional activities and housework, transportation activities, leisure activities) and different intensity (medium and high strength), the higher the blood pressure level (high -intensity body activity only reduces diastolic blood pressure) and high blood pressure risk (traffic riskExcept for travel activities), the lower the more.

"Wait for long movement" is a good choice of lowering blood pressure

In July 2023, a study published in the magazine of the international authoritative journal "British Sports Medicine" found that "equal sports" is the best choice to reduce blood pressure.This study found that all types of movements help reduce static compression and diastolic blood pressure, but the decline in "equal long movement" has the largest decline.

What exactly is "equal movement"?

Although the muscles are shrinking in the long exercise, the length of the muscles is unchanged.For example, squatting on the wall, supporting the tablet, hip bridge, Zhama step, tiptoe (tip) and so on.

New Studies: The "best exercise" of lowering blood pressure

Studies have pointed out that long -term training (squatting on the wall, support of flat flats, Zama steps, etc.) can help lower blood pressure. After exercise, blood pressure can be reduced by 8.24/4 mm Hg (value represents systolic blood pressure and diastolic pressure).Researchers incorporated the 270 random control tests published by 1990 to 2023 into the final analysis. The data sample volume was 15,827 people. As a result, the following exercises have the effect of lowering blood pressure: High -intensity intermittent training (HIIT): can reduce 4.08/2.5 mm by 4.08/2.5 mm.Hryk -column; Aerobic Training (AET): such as walking, cycling, running, can reduce the pressure 4.49/2.53 mm Hg; the aerobic exercise combined with dynamic resistance training (CT): a reduced voltage of 6.04/2.54 mm Hg;Dynamic resistance training (RT): such as squats, push -ups, weightlifting, can reduce blood voltage 4.55/3.04 mm Hg; long training (IET): such as static squats, flat support, and tama steps can reduce 8.24/4mm Hg.According to the data comparison, the antihypertensive effect of the long -term training is more significant, and the static compression and diastolic blood pressure decrease.In addition, the research results also found that the squatting and running of the wall were the most effective exercise to reduce systolic blood pressure (90.4%) and diastolic blood pressure (91.3%).

Waiting for long training "degradation" motion method

Targeting long training means that the muscles are in a tension during contraction, but the length does not change, and it is not accompanied by obvious joint movements.When conducting long training, each item requires 45 seconds and rests for 15 seconds in the middle.If your physical condition does not reach this level, you can start from exercise for 30 seconds and rest for 30 seconds, and gradually increase time.If you feel that a certain movement is too difficult, you can choose the corresponding reduction of level exercise.The specific method is as follows:


Squat on the wall

Back against the wall, the legs fell 90 degrees to the sitting position.Put your hands on your chest and keep this posture, and the core muscles are tight.Settlement exercise method: The angle of the thigh and the calf can be kept between 90 and 120 degrees.


Flat support

Syllax faces down, grip the toes, straighten your arms, support the torso, tighten the core parts, and keep the torso into a flat -shaped shape.Settlement exercise method: Kneeling and flat plate, knee on the ground, keep your arms straight, and your body is tightened.Compared with the above two types of movements, Zama steps are less difficult. Pay attention to squatting on the waist, the toes and knees should be opened outward, which can reduce the burden on the knee and avoid exercise damage.The exercise can determine the exercise site and action according to the exercise goals, and practice for 2 to 3 days a week.It should be noted that do not hold your breath during exercise to avoid increasing blood pressure.Patients who have been diagnosed with hypertension. It is best to measure blood pressure before exercise. When the blood pressure is too high (systolic blood pressure exceeds 160 mm Hg, diastolic pressure exceeds 105 mm Hg), it is not suitable for exercise.

6 precautions for exercising blood pressure


Be full warm up before exercise

You must warm up before exercise. You can make muscle blood circulation accelerate and quickly enter the motion state by jogging, stretching the upper limbs, waist -to -back, waist, and squatting.No matter how healthy your body is, this link must not be less.


Exercise is best to choose afternoon or evening

From 6 to 10 in the morning, it is a high incidence of cardiovascular diseases and should be avoided.The best time to exercise should be selected in the afternoon or evening.


It is best to keep regular exercise

The duration is about 30 minutes at a time, or the daily accumulated 30 minutes.Generally 5-7 times a week, insist on exercise daily.In addition, various types of exercise can be matched, which can not only increase interest, but also enable different parts of the body to exercise, and reduce the risk of damage after duplicate exercise.


Don’t hold your breath in exercise

Don't hold your breath; don't stop anxious, especially when you suddenly get up, it is easy to cause sharp drop in blood pressure, dizziness, dizziness, and falling; if you are uncomfortable, dizziness, etc., you should stop immediately; pay attention to the proper rest in exercise.Some people unconsciously hold their breath, or excessive strength when they do long -term exercise and resistance, which will cause blood pressure fluctuations. It is recommended that patients with hypertension consult the doctors in combination with their own situation.


Pay attention to heart rate during exercise

It is recommended to medium exercise intensity, the maximum heart rate in exercise = 170-age.Generally, the pulse that has good sleep after exercise and the pulse of the morning on the second day basically returns to the usual level, no obvious fatigue, and normal mood.You can measure blood pressure again after exercise.


These situations are not suitable for exercise

Patients such as severe hypertension, hypertension crisis, or emergency hypertension disease, combined with unstable angina pectoris, heart failure, severe arrhythmia, and retinal lesions do not recommend exercise. They should control the condition first and follow the doctor's advice.