Physical training is a powerful tool for improve cardiovascular health and regulate blood pressure. However, the effects vary significantly depending on the type of exercise performed.
In CrossFit®, where aerobic activities and resistance training alternate, it is essential to understand how these dynamics influence blood pressure to optimize benefits and reduce risks.
Index
What Happens During Exercise?
When we train, the need for oxygen and nutrients increases dramatically in the muscles involved. To meet these demands:
- The heart increases its rate and force of contraction.
- Blood flow can increase up to 13 times above resting levels.
However, in movements with overloads, like weight lifting, muscles put pressure on blood vessels, compressing them and temporarily reducing blood flow.
This compression can lead to an increase in blood pressure, particularly marked in strength or muscle hypertrophy exercises.
Anaerobic Training and Blood Pressure
Exercises with high loads or of a type isometric (like a plank maintained for a long time) tend to increase blood pressure for the following reasons:
Peripheral resistance
Vascular compression increases resistance to blood flow, forcing the heart to work harder to pump blood.
Maneuver of Valsalva
During intense exercise, many athletes hold their breath (valsav maneuvera), increasing intrathoracic pressure and reducing venous return to the heart.
This causes an increase in blood pressure and, in vulnerable subjects, can represent a cardiovascular risk.
However, the increase in pressure is temporary and, in trained athletes, the values quickly return to normal.
However, for people with high blood pressure or coronary problems, these workouts may be contraindicated.
Aerobic Training: A Benefit for Blood Pressure
Aerobic exercises, such as race, rowing or cycling, offer the opposite effect to overloads:
Decrease in peripheral resistance
Activation of the venous pump stimulates the return of blood to the heart, reducing blood pressure.
Sodium loss
During aerobic activity, sodium elimination through sweat It helps reduce blood volume, promoting a hypotensive state.
These effects can help prevent and manage mild hypertension, making aerobic activity particularly recommended for those seeking cardiovascular benefits.
CrossFit® and Blood Pressure Management
The CrossFit® combines aerobic, anaerobic and resistance movements, offering a variety of stimuli that affect blood pressure differently.
Aerobic movements
WODs that include exercises like the rowing or burpees They promote a reduction in blood pressure thanks to the stimulation of the venous pump and vasodilation.
Heavy lifting
Exercises like heavy squats or deadlift may cause a temporary increase in blood pressure, requiring precautions in those with high blood pressure or other cardiovascular conditions.
To optimize benefits and minimize risks, it is essential to customize workouts based on the physical condition of each athlete.
Precautions for Athletes with Hypertension
Those who suffer from hypertension or are at risk should adopt some strategies to train safely:
- Prefer aerobics: Include moderate-intensity exercises, such as brisk walking or cycling, to reduce blood pressure.
- Avoid Valsalva maneuver: Focus on regular breathing during strength movements.
- Limit prolonged isometric exercises: These exercises can cause a significant increase in blood pressure.
- Monitor your heart rate: Use a heart rate monitor to ensure your heart rate stays within a safe range.
Physical training is a powerful ally to improve blood pressure and cardiovascular health, but it requires awareness and attention, especially in the context of CrossFit®.
THEAerobic activity, on the other hand, is ideal for reducing and managing high blood pressure. Weight-bearing exercises, if done correctly, can strengthen the cardiovascular system but must be adapted for those with pre-existing conditions.
With a balanced and personalized approach, CrossFit® can be a tremendous resource for improving not only your physical fitness, but your overall cardiovascular health.
