What's the Best Type of Exercise for Blood Pressure Control?

Chances are you already know that exercise is good for your heart, but do you know what type of exercise is best for lowering blood pressure? Most people believe that walking or jogging at a steady pace for forty minutes is best for blood pressure control; but you may be surprised. According to a new Norwegian study, the best type of exercise for reducing blood pressure is interval aerobic training.

What is Interval Aerobic Training?

Interval aerobic exercise involves doing short intervals of intense exercise alternating with periods of less intense movements. During the periods of intense exercise, the goal is to get the heart rate up to ninety percent of maximum heart rate (which can be calculated online) for intervals of two to four minutes followed by two to four minutes of lower intensity exercise. This sequence is alternated back and forth for a total of twenty to thirty minutes. In contrast, continuous aerobic exercise is done at a moderate pace for a longer period of time. According to most experts, interval exercise training burns more calories and is a more effective way to condition the heart.

Interval Aerobic Training for Hypertension: What the Study Showed

The Norwegian researchers compared the effects of interval aerobic exercise done at 90 to 95% of maximal heart rate to moderate intensity continuous aerobic exercise at 70% of maximum heart rate. After three months, they found that the exercisers who did interval aerobic training three times a week showed greater improvements in blood pressure and oxygen carrying capacity compared to the continuous aerobic exercise group. Unlike the continuous aerobic exercise group, they also experienced a decline in their resting heart rate - a sign of greater cardiovascular fitness.

What Do the Results Mean?

Interval aerobic training appears to be a better way to exercise if you want to lower your blood pressure. Not only is interval exercise training best for blood pressure control, it's superior to continuous aerobic exercise for reversing the effects of metabolic syndrome - a forerunner to diabetes and heart problems. Studies show that exercise that maximally increases heart rate for short periods of time is superior to less intense continuous training for blood pressure control and for heart health. Interval aerobic training also burns more calories and creates an afterburn effect where the metabolism remains elevated for hours after the exercise session is completed.

Exercise for Blood Pressure Control: The Bottom Line?

For blood pressure control, consider doing an interval exercise training session several times a week. Keep an accurate record of your blood pressure and heart rate over a four week period and see if your pressures improve. Chances are you'll see a drop in both your blood pressure and resting heart rate after a few weeks. Always talk to your doctor before starting an interval exercise program, particularly if you have hypertension.

References:

Family Practice News. October 1, 2009. page 13