Exercise as it relates to Disease/Guideline for using Resistance exercise with Hypertension

This page is a project for the unit Health Disease and Exercise.

Hypertension Background
Blood pressure is a measure of the force arteries are subjected to by the heart pumping blood around the body. Hypertension, high blood pressure, is defined by the Australian Institute of Health and Welfare as blood pressure at or above 140/90. The main risk factors for hypertension are alcohol consumption, physical inactivity, high dietary salt intake and being overweight. Tobacco smoke increases the risk of adverse health outcomes in hypertensive people. Hypertension is the most common cardiovascular condition in Australia; 11% or 2.1 million of the Australian population in 2005.

Lifestyle Changes to Reduce Blood Pressure
There are a number of lifestyle measures effective in reducing hypertension.
 * Diet: reducing intake of fats, red meat, sugar and sodium.
 * Exercise
 * Weight Reduction

Resistance Training Benefits
Resistance training, also known as weight training or strength training, increases muscle strength, endurance and power. Resistance training has many health benefits: Resistance training has been shown to lower blood pressure.
 * Decreases body fat percentage
 * Increases lean body mass
 * Decreases diastolic blood pressure
 * Increases VO2 max
 * Increases basal Metabolism

Resistance Training Recommendations
Those with blood pressure outside the values of 90/60-160/110 should consult a doctor before commencing resistance training.

It is recommended that resistance training be incorporated into an exercise program including aerobic exercise and flexibility; the recommendations are:
 * 2-3 sets
 * 8-12 repetitions within each set
 * 2 sessions per week
 * 8-10 exercises within the session
 * No above head exercises should be performed; the associated increase in blood pressure with these exercises may be harmful
 * No "one repetition maximum" lifting
 * Weight range of lifting is to be between 40-60% of one repetition maximum