Blood Pressure and Exercise?
- Thread starter tonyw3026
- Start date
TomO
0
Last July, when I started changing my life, my BP was 145/95. A couple of months later, I got a full physical, and my BP was 144/91. Not much of an improvement, but slightly better. The doc told me if I didn't lose a bunch more and really start exercising, that I'd have to go on meds.
In January, I really started getting serious about exercise, doing cardio 4 times a week and weight training twice a week. By February, my BP was falling, but my systolic was still on the high side.
By March, after I had been doing heavy interval training for two months, my BP fell to the normal range. In fact, on March 9, it hit its lowest point in 20 years -- 116/77.
Today, I read that BP is actually a bit higher in the morning after you wake up. This morning, it was 119/72, but then I took it this afternoon, and it was 118/69. I don't think I've had a diastolic reading that low since I was in my 20's.
My resting pulse has also improved considerably -- from 69 last July to around 51 today.
I attribute this to a pretty intense exercise program and a total reformation of my nutritional intake. They both work together. I basically don't eat white carbs, trans fats, or sugary foods. I eat lots of veggies, fruits, good proteins, and whole grains.
My exercise program is roughly the following:
Day 1: Interval Training, 1 hr., 900 to 1000 calories
Day 2: Whole body weight training, 45-50 min., 500 - 600 calories
Day 3: Steady State Cardio, 1 hr. - 900 to 1000 calories.
Day 4: Leisurely walking, 1 to 2 hrs., 300 calories.
Day 5: HIIT Cardio, 35 min., 550 calories
Day 6: Whole body weight training, 45-50 min., 500 - 600 calories
Day 7: Steady State Cardio, 1 hr. - 900 to 1000 calories.
Day 8: Rest
Repeat
I don't know if the improvements in my BP would have been as dramatic with a lighter program, but I'm very happy with the results so far.
In January, I really started getting serious about exercise, doing cardio 4 times a week and weight training twice a week. By February, my BP was falling, but my systolic was still on the high side.
By March, after I had been doing heavy interval training for two months, my BP fell to the normal range. In fact, on March 9, it hit its lowest point in 20 years -- 116/77.
Today, I read that BP is actually a bit higher in the morning after you wake up. This morning, it was 119/72, but then I took it this afternoon, and it was 118/69. I don't think I've had a diastolic reading that low since I was in my 20's.
My resting pulse has also improved considerably -- from 69 last July to around 51 today.
I attribute this to a pretty intense exercise program and a total reformation of my nutritional intake. They both work together. I basically don't eat white carbs, trans fats, or sugary foods. I eat lots of veggies, fruits, good proteins, and whole grains.
My exercise program is roughly the following:
Day 1: Interval Training, 1 hr., 900 to 1000 calories
Day 2: Whole body weight training, 45-50 min., 500 - 600 calories
Day 3: Steady State Cardio, 1 hr. - 900 to 1000 calories.
Day 4: Leisurely walking, 1 to 2 hrs., 300 calories.
Day 5: HIIT Cardio, 35 min., 550 calories
Day 6: Whole body weight training, 45-50 min., 500 - 600 calories
Day 7: Steady State Cardio, 1 hr. - 900 to 1000 calories.
Day 8: Rest
Repeat
I don't know if the improvements in my BP would have been as dramatic with a lighter program, but I'm very happy with the results so far.
Thanks for the reply Tom, your figures are very encouraging. I am 64 and started serious exercise in January and only started paying close attention to my BP about a month ago.
I am surprised you can be so precise when documenting your BP, mine fluctuates all over the place. When I first started recording I had a highest reading of 159/89 and yesterday it was 141/78 but in between I have seen 126/71. I think I need to draw a graph to see the real trend.
I hope that my saving grace is that my resting HR has always been very low. Yesterday it was 46 while walking round the supermarket.
Tony
I am surprised you can be so precise when documenting your BP, mine fluctuates all over the place. When I first started recording I had a highest reading of 159/89 and yesterday it was 141/78 but in between I have seen 126/71. I think I need to draw a graph to see the real trend.
I hope that my saving grace is that my resting HR has always been very low. Yesterday it was 46 while walking round the supermarket.
Tony