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Here is a key fact: if you are at risk of hypertension you need to know that exercises that stimulate the cardiovascular system reduce the risk of developing full-blown hypertension by 35%.
In order for your exercise routine to be effective against high blood pressure, you will have to have at least three training sessions per week. Plan time for sports activities in your personal calendar.
Once you have established a routine, remember that each training session needs to last at least 30 minutes. However, it is best to start easy: if you are not in shape start with 10-minute sessions. In any case, it is always good to start with stretching exercises as part of your warm-up. Want a tip? Wait a day between one training session and the next to regain energy and get rid of any lactic acid build-up in your muscles.
The best activities for lowering blood pressure are without a doubt resistance exercises that require moderate effort. How about an example? Cycling on level roads, Nordic walking, swimming, golf, running, and trekking that is not overly intense. Avoid any sports that increase your blood pressure, such as weightlifting and bodybuilding, or keep to extremely limited loads.
Some exercises for reducing blood pressure can be completed while remaining in one place. Recent research suggests that squats, bending your knees, and planks, abdominal reinforcement, are two of the most effective exercises for reducing both systolic and diastolic blood pressure.
Remember that when training your heart rate must never rise above 50% of your maximum heart. Use the following equation to calculate your maximum heart rate: 220 - your age.
After each training session take 10 minutes to help your muscles cool down and relax. This will help your heart rate return to normal without losing oxygenation.
