Strength Training Guidelines
Resistance training is not recommended as the primary form of exercise training in people with hypertension, with the exception of circuit training. However, resistance training is recommended as a part of a well-rounded fitness program. When performing resistance training, it is important to breathe properly when you have been diagnosed with high blood pressure. Remember to exhale with exertion or when you lift and inhale when recovering or resetting. Do not hold your breath!
Try lower resistance with higher repetitions. Start with weights or resistance which you can comfortably lift 10 times. As it becomes easier, you can increase the number of repetitions and gradually increase weights or resistance.
- Mode: isometric exercises, circuit training, free weights, Nautilus equipment, elastic bands
- Frequency: two to three days per week
- Never lift the same muscle groups two days in a row
- Avoid straining and remember to breathe!