What is the ideal training to reduce blood pressure and improve cardiovascular health?

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A specific combination of exercises helps to better control hypertension, while providing many benefits to the body.

High blood pressure remains one of the largest public health issues in the world. Responsible for more than 10 million deaths Each year, it is linked to cardiovascular disease. His treatment has long been based on drugs.

However, a revealing study conducted by researchers from the UAX Rafa Nadal University School, at Alfonso X El Sabio University, and quoted by SportLifebrings evidence solid. It shows the importance of physical activity in lower blood pressure.

In addition, these results confirm those of other studies published in scientific journals such as British Journal of Sports Medicine or Nature Reviews Cardiology. All indicate that combined programs are more effective than aerobic or force exercises practiced alone.

A clinical trial to compare three types of training

The study published in Complementary Therapies in Clinical Practice followed 100 adults hypertensive (51 women and 49 men). They were divided into three intervention groups and a sedentary control group.

Thus, three programs have been tested: training aerobic moderate ; A mélange moderate strength and cardio; A combination of force and high intensity intervals.

The three active groups followed two sessions per week. All have shown significant improvements Compared to the control group, in particular on blood pressure, body composition, lipids, blood sugar and physical condition.

The winning combo for the heart

It is in the group that has practiced bodybuilding with moderate cardio that The most marked effects have been observed. Besides, recent meta-analyzes confirm this trend. They bring down drops up to –13 mmHg for systolic pressure and –6 mmHg for the diastolic.

This group recorded notable discounts: –13.4 mmHg in systolic, –6.8 mmHg in diastolic, and –8.9 mmHg on average. Clinically notable figures.

In addition, other progress has also been noted: muscle force gain, reduced size tower (visceral fat index), and increase in VO₂ max. The latter, a key indicator of the ability to use oxygen during effort, is linked to better cardiovascular health.

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These results align with the recommendations of the American Heart Association and the American College of Sports Medicine. The two establishments recommend Structured exercise as the first treatment of hypertension.

Finally exceeded prejudices

Compared to other protocols, the training combined with moderate cardio has proven even more effective than that with high intensity intervals.

According to Juan Ramón Heredia, director of the master’s degree in sports performance and injury prevention, profits are explained by “Optimization of the vascular function, the loss of visceral fat, the gain in muscle mass and the improvement of the metabolic profile”.

In addition, other clinical studies confirm The role of strength training. They show that it reduces visceral fat and increases basic metabolism, without undesirable effects in hypertensive.

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The authors insist: these results strengthen the legitimacy of bodybuilding as an effective treatment against hypertension. A practice long dismissed wrongly, for fear of negative effects. Recent studies have dissipated these fears. Well supervised, bodybuilding is not only safe, but beneficial for vascular health.

Move, expose yourself … and lower the tension

Beyond clinical results, the study gives concrete advice. She recommends two to three bodybuilding sessions per week, with polyarticular movements such as squats or the bench press. To this are added 20 to 30 minutes from cardio moderate, like the bicycle or the elliptical.

Many research has validated this formula as most effective To reduce blood pressure and improve heart health.

Finally, the study recalls that outdoor activities and regular exposure to the sun also contribute to the decline in tension. These effects confirm the research carried out in Southampton and Edinburgh, which studied the link between solar exposure, nitric skin oxide and regulation of blood pressure.