Sports options for lowering blood pressure,
1. Cardio
A good cardio exercise to burn fat and maintain heart health. Cardio sports itself is a type of exercise that demands the body to keep moving so that increases the heart rate.
The heart is composed of muscles that have to move so that stronger and more powerful. When the heart muscle is strong, then the blood vessels can drain the blood of more and faster so it can drain more oxygen into muscle cells. At the same time, it allows the body's cells burn fat more during exercise and at rest. Including fat that clogs blood vessels. This is what makes the right choice as a cardio exercise for lowering blood pressure.
Examples of cardio exercises are walking, jogging, dancing, aerobics, gymnastics to swimming.
2. Lifting weights
The working principle of lifting weights to lower blood pressure similar to cardio exercise. In fact, lifting weights is actually more effective to burn fat. Research Penn State reports that lifting weights can burn fat 3 pounds more than it does with sports aerobics (which includes the type of cardio workout).
Health and sports experts agree that combines sets of weights with cardio exercise even more effective to achieve a more optimal blood pressure decline. Offered from Health, research from Duke University found that participants who do the workouts cardio and weights combination capable of burning fat up to as much as 7 pounds after exercise routine for 47 minutes per week.
You can start with lifting the barbell mini at home or using free weights in the gym. However, we recommend that you start slowly and supervised by a personal trainer. Carelessly doing lifting weights that are too heavy can even soaring blood pressure to a level that is more dangerous,
3. Isometric Exercise
Types of sports this one rarely heard, but it was effectively lower blood pressure. This sport involves a contraction of the heart muscle, but don't overdo it as it does the sport of lifting weights. An example of a simple isometric exercise that you can do every day is holding strong-strong tennis balls and patterned. Start slowly and increase the intensity over time. But remember, don't overdo
4. Yoga
The link between yoga and a decrease in blood pressure is not known for sure. However, yoga can reduce stress, which became one of the risk factors of increased blood pressure. You can start by mastering the basic yoga poses.
How long should exercise for lowering blood pressure?
Everyone is advised to exercise every day. Need not be difficult, simply by walking, jogging, cycling, or sparing futsal with my Office.
In Indonesia alone, you are recommended to do the exercise for 150 minutes a week or 30 minutes every day or at least 3-5 times in a week. This time you can to share with regularly every day. If you haven't been exercising regularly, for in a few sessions for one day. For example 15 minutes twice a day (morning and evening), or 10 minutes by as much as 3 times a day (morning run, warming up in the Office at lunch, and yoga before bed).
1. Cardio
A good cardio exercise to burn fat and maintain heart health. Cardio sports itself is a type of exercise that demands the body to keep moving so that increases the heart rate.
The heart is composed of muscles that have to move so that stronger and more powerful. When the heart muscle is strong, then the blood vessels can drain the blood of more and faster so it can drain more oxygen into muscle cells. At the same time, it allows the body's cells burn fat more during exercise and at rest. Including fat that clogs blood vessels. This is what makes the right choice as a cardio exercise for lowering blood pressure.
Examples of cardio exercises are walking, jogging, dancing, aerobics, gymnastics to swimming.
2. Lifting weights
The working principle of lifting weights to lower blood pressure similar to cardio exercise. In fact, lifting weights is actually more effective to burn fat. Research Penn State reports that lifting weights can burn fat 3 pounds more than it does with sports aerobics (which includes the type of cardio workout).
Health and sports experts agree that combines sets of weights with cardio exercise even more effective to achieve a more optimal blood pressure decline. Offered from Health, research from Duke University found that participants who do the workouts cardio and weights combination capable of burning fat up to as much as 7 pounds after exercise routine for 47 minutes per week.
You can start with lifting the barbell mini at home or using free weights in the gym. However, we recommend that you start slowly and supervised by a personal trainer. Carelessly doing lifting weights that are too heavy can even soaring blood pressure to a level that is more dangerous,
3. Isometric Exercise
Types of sports this one rarely heard, but it was effectively lower blood pressure. This sport involves a contraction of the heart muscle, but don't overdo it as it does the sport of lifting weights. An example of a simple isometric exercise that you can do every day is holding strong-strong tennis balls and patterned. Start slowly and increase the intensity over time. But remember, don't overdo
4. Yoga
The link between yoga and a decrease in blood pressure is not known for sure. However, yoga can reduce stress, which became one of the risk factors of increased blood pressure. You can start by mastering the basic yoga poses.
How long should exercise for lowering blood pressure?
Everyone is advised to exercise every day. Need not be difficult, simply by walking, jogging, cycling, or sparing futsal with my Office.
In Indonesia alone, you are recommended to do the exercise for 150 minutes a week or 30 minutes every day or at least 3-5 times in a week. This time you can to share with regularly every day. If you haven't been exercising regularly, for in a few sessions for one day. For example 15 minutes twice a day (morning and evening), or 10 minutes by as much as 3 times a day (morning run, warming up in the Office at lunch, and yoga before bed).
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