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High pressure training. Exercise program in the gym for hypertension. How do sports supplements affect blood pressure?

Content

Arterial hypertension is a chronic disease. The main goal of combined treatment is to suppress an acute attack and prevent it from reappearing in the body. Hypertensive patients can lead a full life if they adhere to all medical recommendations regarding therapeutic nutrition, bad habits and moderate physical activity. In the latter case, it is worth paying special attention to the topic relevant to modern society: “Sport and hypertension”.

What is high blood pressure

Arterial hypertension is associated with disorders of systemic blood flow and permeability of vascular walls, myocardial weakness, pathologies of cardio-vascular system. A health problem occurs if the blood pressure on the tonometer exceeds the value of 140/90 mm Hg. Art. The reasons for this leap in modern medicine are not fully understood. One of the established provoking factors is hypodynamia (passive lifestyle). To reduce the number of painful attacks, doctors recommend increasing physical activity, even playing sports.

Is it possible to play sports with hypertension

If the patient knows firsthand what high blood pressure is, he should give up excessive physical exertion. Otherwise, you can provoke an extremely undesirable relapse with acute headache, nausea, confusion. But morning exercises and the complete absence of bad habits will help hypertensive patients feel healthy. If you play sports with high blood pressure, can:

normalize sleep phases;
adjust weight, get rid of obesity;
strengthen the work of the myocardium, muscle corset;
straighten posture, return space for placement internal organs;
increase permeability, tone of blood vessels;
prevent a state of deep depression;
strengthen local immunity.

Training for hypertension, their variety and intensity is determined by the attending physician on a strictly individual basis. In order for moderate physical activity to benefit the health of hypertensive patients, the regularity of prescribed exercises, additional correction of nutrition and overweight, oral intake of certain medications (in the relapse stage) are necessary.

Sports allowed for hypertensive patients

Strength training with high blood pressure (hereinafter referred to as blood pressure) is categorically contraindicated, since excessive physical activity contributes to the set muscle mass, which is highly undesirable. For hypertensive patients, intensive rhythm exercises, lifting loads and weights are not recommended. With increased pressure, such anaerobic workouts as bodybuilding, rock climbing, jumping rope, rhythmic gymnastics, high-speed cycling, sprinting fall under the ban.

Not all physical activity with high blood pressure falls into the “taboo” category, there are many alternative options for what kind of sport is allowed and even useful for chronic hypertension. It:

mountain biking;
sports walking;
swimming;
water gymnastics;
rhythmic dances;
aerobics and step aerobics;
skiing;
aesthetic gymnastics with stretching exercises;
Athletics;
Pilates;
yoga.

Separately, it is worth noting the benefits of morning exercises, moving up and down the stairs, walking long distances, which saturate the cells of the brain and myocardium with vital oxygen in sufficient quantities, increase the endurance of the whole organism. In addition to the intensity of physical activity with increased pressure, it is necessary to control breathing and heart rate, maintain drinking regimen, play sports for fun.

How to increase the load

It is immediately required to clarify that you can play sports only with stages 1 and 2 of arterial hypertension. While the 3rd degree of the disease is an absolute contraindication to any physical activity, the patient needs complete rest. Since the patient's body needs time to adapt, you need to start training with moderate loads, follow the following medical prescriptions:

For the first 1-2 weeks, it is recommended to play sports no more than 5-10 minutes per day, while avoiding inconsistency in breathing.
One training complex with increased pressure can be divided into elements that are performed at different times of the day.
Going in for sports is recommended not every day, but no more than 3-4 times a week, allowing the body to fully relax and recover.
As the physical activity gradually increases, it is necessary to control the pulse ( normal value is determined by the formula: 180 minus age).
Before starting the basic exercises, a short warm-up for 5-7 minutes is required, after completion - a hitch.

After collecting anamnesis data and a more detailed study of the clinical picture for a particular patient, the attending physician individually determines the optimal physical activity and makes recommendations for its gradual increase. First of all, it is important to find out what provoked the attack, and then promptly eliminate the main pathogenic factor. Only after that you can play sports.

Features of running with hypertension

To normalize and maintain acceptable blood pressure values, doctors recommend running. If you jog every day, you can not only strengthen your legs and improve your figure, but also provide an intensive supply of oxygen to the body to strengthen the heart, stimulate cerebral circulation, eliminate shortness of breath, and correct excess weight. After half an hour of jogging, endorphins produced by the pituitary gland help hypertensive patients to feel a state of boundless happiness. Here are valuable recommendations from experts regarding this sport:

Running increases heart endurance and reduces mortality rates by almost 3 times.
Hypertension is allowed to run if the blood pressure does not exceed 160 mm. rt. Art.
It is required to go in for sports daily: to run long, but not quickly.
It is necessary to choose a pace that corresponds to the allowable heart rate values.
It is recommended to start training with overcoming a distance of 1.5 km, while not stopping abruptly.

Exercise for hypertension

Physical activity for hypertension includes breathing exercises, physical education and morning exercises. If you wish, you can go in for fitness or go to the gym, but such classes should be held under the individual supervision of a trainer. If during training there is dizziness, nausea, worries headache and weakness of the muscles, it is required to stop exercising and unscheduled to seek advice from a specialist. Here are effective exercises that you can do with high blood pressure:

Charger. Such training requires devoting 30 minutes of free time daily. It is recommended to perform turns of the body, head, flexion and extension of the legs and arms, tilts to the sides, steps in place.
Jogging. It is recommended to run slowly for 10-15 minutes. After changing running to walking, you can’t stop. It takes 15 minutes to alternate. slow running with a 10-minute walk at a brisk pace.
Dancing. It is desirable to give preference to oriental and ballroom dancing, which additionally relieve extra pounds, remove the stomach and other problem areas of the figure.
Swimming. You can play sports in the swimming pool. To normalize external breathing, it is recommended to inhale and exhale, to choose a useful static load on the muscle corset for training.
Cycling. It can be not only trips through the mountains, but also regular exercise on a stationary bike. It is recommended to ride slowly, while alternating pace, control breathing, pulse.

According to Bubnovsky

Such physiotherapy exercises are suitable for hypertensive patients of all ages. Specially designed exercises do not cause any particular difficulties, they can be performed in a comfortable home environment. Sports for hypertensive patients according to Bubnovsky provide for the following training complex:

Lie on your back, bend your knees, and stretch your arms along the body. Straighten your legs, lift them up, then return to the starting position. The recommended number of repetitions is 6-8 times.
Lying on your back, you first need to take a deep breath in, and then exhale intensely. It is supposed to perform 6-8 repetitions of the specified exercise, after which you can rest.
In the supine position, you have to strain the thigh muscles for several seconds, then relax. Repeat the exercise up to 8-10 times without a break.
Lying on your back, stretch your arms above your head. Lift your shoulders off the floor once and bring your upper limbs behind your head, return to the starting position for two. An acceptable number of repetitions is up to 8-10 times.
Remaining in a horizontal position, it is necessary to raise one leg and perform several circular movements with it. Then change limb. Up to 8 repetitions are supposed to be done on each side.

Such exercises with increased pressure can be performed daily, each time controlling the load on the body. If the applied voltage causes internal discomfort and even pain, you need to consult your doctor unscheduled. There are no medical contraindications for practicing this sport, but physical effort with improper involvement can only harm health.

By Strelnikova

With increased pressure of the 2nd degree, doctors recommend implementing the Strelnikova method, which involves special respiratory manipulations. This is a good opportunity to stabilize blood pressure indicators, to prevent the occurrence of hypertensive stroke (crisis). It is necessary to perform 3 superficial breaths through the nose with a time interval of 2 seconds. Then slowly exhale through the mouth, while straining the chest in any way. Below are simple exercises for every day:

"Palms". Stand straight, straighten your shoulders, while bending your arms at the elbows and stretching forward with your palms away from you. When inhaling, it is supposed to squeeze the palms tightly, while exhaling, relax as much as possible. It is recommended to do 24 sets of 4 times.
"Cat". Stand up straight, put your feet shoulder width apart. Bend the lower limbs slightly at the knees, keep the bent arms at chest level, the hands are relaxed. While inhaling, turn the body to the left, while shaking your palms, while exhaling, return to the start. Repeat the movement in the opposite direction. Recommended 20 repetitions for 1 approach.
"Pump". In a standing position, stretch your arms along the body, feet shoulder-width apart, move the body forward. Take a short breath, leaning even more. As you exhale, raise the body, remaining in a half-bow. Repeat this movement at elevated pressure up to 25 times without a break.

According to the Strelnikova method, up to 500 breaths and exhalations should be performed by hypertensive patients in one workout. With increased pressure, doing such sports is not contraindicated, on the contrary, it is allowed. This is a good opportunity to stop an attack quickly and without taking medication, to prolong the period of remission. Alternatively, you can use yoga and Pilates.

What loads are prohibited

When wondering if it is possible to play sports with high blood pressure, you will inevitably stumble upon an extensive list of prohibitions. Isometric loads are not recommended for patients, because they disrupt the blood flow through the vessels and veins, increase the load on the myocardium, joints and other structural elements of the diseased organism. Otherwise, immediate medical attention may be required to level the general condition. To exclude such deterioration in general well-being, hypertensive patients are not recommended to engage in such sports:

Rhythmic gymnastics;
Weightlifting;
weight-lifting;
body-building;
diving;
rowing;
football;
mountaineering;
basketball;
boxing;
all kinds of wrestling;
jumping.

Video

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.

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Exercise for hypertension should be limited in terms of intensity and volume, since abuse by excessive loads can add to the pain of the heart. Hypertension is a disease in which a person has a constant-yang-but higher-but-higher pressure. If a person’s normal pressure is 120/80, then hyper-to-niya di-ag-nose-ti-ru-et-xia with sys-to-li-ches-com pressure is higher 140 and dia-as-to-li-ches-com pressure above 90. Symptoms of high blood pressure are rapid fatigue-la-e-bridge, headaches after exercise, go-lo-in-circle- zhe-niya and so on. In fact, every 5th person is sick with hypertension, especially among those who do not avoid bad habits, or like to eat well, before the formation of fat on the sides.

To avoid hypertension, you need to play sports and lead a healthy lifestyle, but not all sports are better. If you are swinging or doing power-lifting-ting, then you are hyper-to-n-on-o-bo-mouth, because during training it happens on-the- living. Em-pi-ri-ches data show that gym-us-you and easy-to-at-le-you, that is, athletes who combine aerobic and ana-aerobic loads, are the least affected by hypertension -ku. That is why we highly recommend train the heart and you-half-take at the end of the tre-ni-ditch-ki 20-25 minute cardio on the bike-lo-tre-on-the-same-re. Not unimportant and pi-ta-nie, s-kol-ku ater-ro-sclero-roses, you-zy-va-e-my high end-price-tra-qi-her-for-pro-those -and-newly low-density, yav-la-et-sya almost cause-chi-noy No. 1 of the emergence and development of hypertension.

How to prevent hypertension

Diet: firstly, you need to abandon the "deep off-season", since excessive mass is the right way to hypertension; secondly, you should abandon harmful products, some of which contribute to the formation of ho-le-steri-new plaques, because, as already said, elk above, athero-sclero-roses - this is one of the main reasons for the rise-nick-but-ve-niya of hyper-to-nii; thirdly, it is desirable to take OMEGA-3 and L-carnitine; fourthly, re-ko-men-du-et-sya from-ka-zat-sya from various kinds of stimulants, such as pre-tre-no-ro-voch-ny complex-leks-owls ; fifthly, it is necessary to give up alcohol, si-ga-ret and reduce sweat-reb-le-nie in va-ren-noy so-li.

Training: firstly, you should reduce the load and train at an intensity of 60-70% of the per-so-nal-no-go max-si-mu-ma; secondly, it is imperative to add cardio and functional training, including, stretching ; thirdly, be sure to use pumping, if, of course, you are not yet more than hypertension; fourthly, do not drink coffee before the tre-ni-ditch, and on the tre-ni-ditch an excessive amount of water, 0.5-0.7 liters per tre-ni-ditch is more than enough exactly; fifthly, between sets, use active rest, and not sit down or lie down on a bench; sixthly, avoid exercises, in some cases the head-lo-va on-ho-dit-sya is lower than the legs.

How to exercise with hypertension

Intensity: hypertensive patients cannot be very actively involved in sports, therefore, if we are talking about bo-di-bil-ding-ge, then with this disease, one should train in di-a-pa-zo-not 12-20 rep-to-re-ny with a weight of 30-40% of the per-so-nal-no-th maximum; if there is excess weight, it, sa-mo so-fight, it is urgently necessary to uti-li-zi-ro-vat, and, in general, it is necessary to observe all the rights-vi-la pro-fi-varnish -ti-ki hypertension; the most acceptable type of training is the combination of dynamic and static exercises, when the athlete performs 1 more or less heavy hundred -ty-che-some exercise, and then 2-3 di-on-mi-chess.

Exercises: should be excluded severe basic exercises, like a deadlift, squatting with a barbell, leg press, as well as any exercises in which the head goes below the legs. It is best to train with supersets, con-tsen-tri-ru-yu-shchi-mi nag-ruz-ku on the muscles an-ta-go-nis-tah. The bottom line is that isolating exercises, firstly, do not contribute to an excessive increase in ar-te-ri-al-no-go pressure, and, secondly, when the athlete trains in a row the muscles of an-ta-go-nis-you, then this leads to the normalization of blood flow. Pay more attention to hyper-to-no-cam re-ko-men-du-et-xia to the legs, from the training of which you want-la-tel-but on-chi-nat every tre -ni-ro-voch-ny cycle.

Hypertension is an increase in blood pressure in the blood vessels. The disease now occurs equally in both adults and young people. The reason is the wrong way of life, nutrition, low physical activity, genetic predisposition, stressful situations. All these factors lead to a violation of the shape of the vessels, reducing their ability to narrow and expand if necessary. Blood pressure rises due to increased blood flow from the heart to the brain. If the vessels do not withstand and burst, a stroke occurs, which provokes a fatal outcome. The disease is common among people over 40 years of age. When making a diagnosis, the doctor informs the patient about the precautions.

What things should be excluded from your habitual lifestyle. It is a mistake to think that sports in the gym are prohibited. Physical exercise with high blood pressure is necessary. Going to the fitness club is not contraindicated, but, on the contrary, is encouraged. The main thing is to approach the process correctly.

Patients with hypertension should reorganize their lifestyle, eliminating adverse factors of influence from it.

How to deal with hypertension

Gym with high blood pressure is not harmful. It is important to approach the training process correctly. Where to start:

When deciding to start exercising with high blood pressure, consult your doctor. Studying the individual indicators of the patient's condition, he gives a conclusion about the possibility of classes.
Report the diagnosis to a fitness instructor. He will develop a program with allowable loads.
Choose a professional coach who has experienced similar situations.
Breathe properly while doing the program. Shallow inhalations and smooth exhalations are recommended. Deep breathing is prohibited. If the breath is lost, it is recommended to stop and start the exercise again. Physical activity should be in line with your abilities.
Start your workout with a warm up. It warms up the muscles, allows you to establish the process of proper breathing before training.
Control your well-being. Stop exercising at the first sign of headache, dizziness, or rapid heart rate. Take a rest. If after 15 minutes the performance improves - continue training.
Cool down after completing your workout program. Restore heart rate, breathing, pressure.

Physical therapy, walking, swimming, running - any kind of active pastime will help in the treatment of hypertension more than expensive drugs

Indications of physical education in hypertension

Visiting the gym when diagnosing a disease is recommended by experts in connection with:

improved blood circulation;
restoration of venous outflow;
stimulation of the tone of the veins, muscles;
improvement of the general condition of the body;
improving the functioning of the cardiovascular system.

Training program

Permissible set of exercises for high blood pressure:

Walking on a treadmill, biking. Classes give a uniform load on the body, the pulse rises by 70% of the maximum allowable. Fitness classes are recommended twice a week for 35 minutes. It is recommended to use simulators with dosed physical activity. Perform the exercise, exhaling, control the load, on the simulator it should not reach the “maximum” limit.
Be careful on the track. Watch your heart rate. The norm is not more than 115 beats per minute. Be careful with heavy weight exercises. Control the pulse, or better, refuse.
Avoid activities that require a lot of energy. Abrupt executions cause an increase in blood pressure on the walls of blood vessels, which can unexpectedly cause the patient to feel worse. Eliminate Roman chair exercises, crunches, and other exercises that require torso bends.

Fitness for hypertension

As sad as it is to realize this, modern society there is a significant "rejuvenation" of diseases that were previously considered exclusively age-related sores. This category also includes arterial hypertension, or simply speaking - hypertension.
Hypertension in our time occurs even in 20-year-old young people, not to mention those over 40. But even worse is that those who have been diagnosed with this diagnosis put an end to sports activities, and are even afraid of fast walking, not not to mention cycling or pull-ups on the horizontal bar.

In fact, physical education for hypertension is not at all contraindicated. . And I will say even more - sports are simply necessary for them! After all, they stop the progression of the disease, over time (with the right training method), the pressure may even return to normal. Therefore, do not put off going to a fitness club for a long time, and below we will talk about how best to start exercising and what not to do.

So, let's begin:
1. Before you start exercising, be sure to consult your doctor about contraindications to exercise. If there are contraindications, you should be more careful about training. Be sure to notify your fitness instructor.

2. Pick a good coach

3. Before each workout, warm up very carefully! It is very important. A good warm-up does not mean a large number of movements and exercises, but the gradual and unhurried performance of warm-up exercises, constantly controlling your breathing. Breathing must be constantly monitored.

4. When doing training exercises, also be sure to watch your breathing. Do not hold your breath, do not take deep breaths and sharp exhalations. Usually a shallow inhalation and a smooth exhalation are done. If your breathing suddenly goes astray, you should stop doing the exercise, restore breathing, and only then continue doing it. Loads for hypertension should be moderate.

5. Monitor your well-being. If you suddenly begin to feel dizzy, your heart rate has increased greatly, you have a sharp weakness, you should immediately stop exercising and rest.

6. After the end of the workout, you need to do a hitch to normalize the pulse and pressure.

Fitness for Hypertension: Cardiozone

Healthy	Carefully	Exclude
Walking, cycling, horizontal bike, ellipsoid exercise.	Running on a treadmill, in principle, is not contraindicated.	Any exercise that involves a high level of resistance on machines.
These classes allow you to give an even load on the body and easily maintain the allowable heart rate zone. On average, it should be 60-70% of the maximum, i.e. 100-130 bpm. Recommended for hypertension fitness training 2-3 times a week for 20-30 minutes.	But when performing this exercise, it is more difficult to monitor the pulse rate: remember that it should not exceed 120-130 beats per minute. The desire to "move forward" is best realized in race walking.	Jerks and sudden loads lead to an abrupt increase in pressure, and you can feel bad all of a sudden.

Fitness for Hypertension: Gym

Healthy

Simulators on which it is possible to dose physical activity. For example, you can do bench presses on the block, traction of the upper and lower block simulators, flexion and extension of the legs on the block. The main thing is to remember that the level of resistance of the simulator should not be maximum, it is impossible to perform exercises with difficulty, through force. Lighten the load! Watch your breath! It is necessary to do exercises on the exhale. This sets an even rhythm of movement and normalizes the pulse.

Carefully

Weight training: choose the most modest weight possible, and watch your heart rate, which should not exceed 140 bpm.

Exclude

"Roman chair", exercises for the press, all exercises during which the head bends down. The flow of blood to the head during such activities inevitably leads to an increase in blood pressure.

With a high degree of hypertension, training on simulators may not be recommended at all. Only your doctor can decide this.

Fitness for Hypertension: Group Classes

Healthy

Pilates, Body Flex, Yoga. These areas of fitness allow you to avoid direct dynamic load. training effect achieved by a gradual change in body position. These lessons also have relaxing properties - this allows you to relax the nervous system. Such exercises in most cases help to reduce pressure, since hypertension in many cases is associated with hyperexcitability, unresolved conflicts and stress.

Carefully

Aerobic directions (step, aerobics) of the initial level. The load of an aerobics lesson for beginners is designed in such a way that the heart rate of those involved does not exceed 140 beats per minute.

In any case, if you want to try this direction, discuss your health condition and the possibility of attending lessons with the teacher.

Exclude

Aerobic directions (step, aerobics) of the "advanced" level.

The rhythm of these lessons is very high, and this automatically leads to an excess of the pulse rate allowed for hypertensive patients and, as a result, to an increase in pressure.

So, fitness for hypertension is absolutely necessary: medical science has proven that properly designed workouts can reduce (or even completely normalize!) Blood pressure, reduce heart rate, and also strengthen the heart muscle, increase its performance. It is not so difficult to achieve improvement in your condition. The main thing is not to forget to control the heart rate and monitor your well-being during training. And also - do not rush to records and dose the load. And then hypertension will have to retreat!

Learn how to exercise if you have high blood pressure. Is it possible to give an anaerobic load in the gym at all.

Symptoms and causes of hypertension

Thanks to the work of the heart, blood carries everything through the body. nutrients and oxygen. The force with which blood acts on the walls of blood vessels is called blood pressure. The higher it is, the more difficult is the work of the heart. This significantly increases the risk of cardiovascular diseases.

Until the age of thirty, it is considered normal to have a pressure of 120/80. Often a person takes any deviation from this indicator as a sign of illness. However, there are limits when the pressure is normal. It is necessary to visit a doctor with the following indications of a tonometer:

170/70 - increased systolic pressure.
120/100 - increased diastolic pressure.
From 120 to 139 and from 80 to 89 - prehypertension.
More than 140/90 - hypertension.

Pressure is influenced by many factors. These include being overweight, smoking, an inactive lifestyle, eating large amounts of salt, lack of vitamin D, etc.

Unfortunately, people often do not pay attention to blood pressure and may not even know their normal indicators. First of all, this applies to young people. In this case, they can think about health only after they “press” strongly. But hypertension is no joke and this disease negatively affects all body systems.

Is it possible to swing at high pressure?

Before answering this question, I would like to cite a little-known fact from the life of Arnie. From the moment of birth, Arnold had heart problems - he was born with a bicuspid aorta. The heart is supposed to have three veins, and Arnie only had two, making it difficult to control blood flow. In addition, there are a large number of cases of increased blood pressure in pro-athletes who did not have heart problems.

This is due to the high concentration of adrenaline. Under the influence of physical exertion, this hormone is actively secreted, which can cause an increase in pressure. Actually, if you, for example, jump with a parachute, then the pressure will also be increased due to adrenaline. However, these changes are short-lived. But with frequent sessions, and pro athletes can do two workouts during the day, the situation with blood pressure can worsen.

However, this fact does not mean that if you visit the gym more than three times during the week, then you will definitely develop hypertension. If you train often, then you need to take measures to reduce the secretion of adrenaline. The main factor in activating the synthesis of this hormone is the central nervous system. Thus, if you learn to calm the central nervous system, you will not enter the risk group.

It may seem strange to you, but it is possible to calm the central nervous system by eating chicken or turkey breast. This is due to the high content of tryptophan in this product. Of course, you can and even need to use any products containing this substance. The maximum amount of tryptophan is found in red caviar, peanuts and almonds, as well as soybeans. Products are listed in order of decreasing amount of tryptophan in them.

How do sports supplements affect blood pressure?

Athletes consume a wide variety of sports supplements. Let's see how the most popular of them affect blood pressure.

Creatine Monohydrate

As you know, this type of sports nutrition is designed to increase strength. Note that creatine can significantly increase blood pressure. This is due to its ability to retain fluid in the body. The more water in the body, the more blood presses on the walls of blood vessels.

Caffeine

Caffeine is one of the most effective fat burners and is often used by athletes for this reason. This substance helps to increase the secretion of adrenaline, which, as we said above, contributes to an increase in pressure.

Excess liquid

Water during exercise is necessary, but its excess in the body contributes to an increase in pressure. For this reason, during the class, you should consume no more than 20 milliliters of water for every kilo of your weight. Let's say for a girl weighing 55 kilograms, the maximum number water is 1.1 liters. It is better to reduce this limit to one liter.

How to exercise with hypertension?

And now let's move on to practical advice for the training of people suffering from this disease.

Eliminate certain exercises from the training program

You should definitely cross out the barbell and dumbbell bench presses, leg presses, deadlifts and squats from the list of available movements. Work on other exercises with medium weights. For the upper body, they should be 30 to 40 percent of the maximum weight, and for the lower body, 50 to 60 percent.

Do 7 to 10 reps

The more repetitions you perform, the higher the pressure will be. Eliminate failure training from the program.

Speed of work in the concentric phase of movement

Try to lift the weight at a controlled speed, but not too slowly.

Rest between sets

Between sets, you should rest for at least a minute and a half, otherwise the pressure will increase.

Cardio load

Cardio exercises can lower blood pressure, and for this reason, you need to include them in your training plan. After the main training, do not forget to walk on the treadmill for 10 or 15 minutes. You can also use an exercise bike or swim.

For training with high blood pressure, see this video: