Having a weight training routine is a good idea for people with high blood pressure. This is what a new study by researchers at the State University of São Paulo (Unesp) shows, published in the scientific journal Scientific Reports. Those responsible explain that, although the impacts on the reduction of pressure by aerobic activities are well understood, there are few works focused on strength exercises.
“Cardiovascular diseases are the main cause of death in the world and high blood pressure is responsible for 13.8% of deaths caused by cardiovascular diseases. Strength training interventions may be an important alternative tool for blood pressure control, however, consistent evidence and the most effective training protocol for this purpose have yet to be established,” the researchers wrote in the study.
Therefore, the group carried out a review of the existing literature on the subject, analyzing the results of 14 studies involving 253 patients diagnosed with arterial hypertension. In addition to proving the effectiveness of bodybuilding, the objective was to identify the intensity, volume and duration of training associated with better outcomes.
The work showed that bodybuilding actually reduces blood pressure, and that this effect is stronger when the training is moderate to vigorous, performed two to three times a week, and with a minimum duration of eight weeks. The results also showed that the benefits remain for more than three months (14 weeks) if the person stops the activity.
“In clinical practice or even in the day-to-day life of gyms, professionals who come across a hypertensive subject will be able to use strength training as a non-pharmacological treatment for arterial hypertension, knowing what are the variables necessary for this to be achieved and always taking into account consideration the person’s goals”, explains Giovana Rampazzo Teixeira, professor at the Department of Physical Education at Unesp and main author of the article, to Agência FAPESP.
Training was considered moderate to vigorous when the intensity was greater than 60% of the maximum repetition (RM). The concept of RM refers to the greatest load supported by each individual during the execution of the exercises. Therefore, if the person can support up to a maximum of 20 kg, a load of 12 kg upwards would be ideal.
Another observed point that influenced the potential of pressure reduction in researchers was age. Those aged 18 to 50 had “considerably greater” effects compared with individuals aged 51 to 70, write those responsible.
They explain that one of the causes is the biological mechanisms involved in aging, such as oxidative stress, but emphasize that, even with the lowest impact among the elderly, the strategy is effective. “Our studies support the idea that strength training can be performed at any age, as even in older people there are hypotensive benefits of physical strength training.”
The study also had the collaboration of the University of São Paulo (USP) and was funded by the São Paulo Research Foundation (FAPESP).