Exercise Recommendations
According to the American College of Sports Medicine, aerobic exercise used in conjunction with strength training is the best possible means for lowering blood pressure. Regular aerobic and strength training programs can improve cardiorespiratory and muscular function, as well provide additional health benefits when compared to high intensity, sporadic workouts. Research has shown that after following a 12-month exercise program, obese individuals showed a decrease in systolic pressure by up to 14.77 mmHg and 5.63 mmHg in diastolic pressure.
Exercise Program Design
Incorporating a regular physical activity program may present a major lifestyle change for some, especially those who are obese. It is important to find and maintain a program that is both maintainable and challenging. Physician clearance should be obtained prior to engaging in any physical activity as not all programs are suitable for everyone and could lead to injury. To properly devise an exercise prescription, the F.I.T.T principles should be applied. These principles can be used to guide the development of a proper cardiorespiratory and resistance training program for each individuald need.
Frequency
-Aerobic exercise should be preformed a minimum of five days a week with seven days a week being the
most beneficial.
-Aerobic training should be supplemented with resistance training preformed two-three days a week
on non-consecutive days.
Intensity
-Aerobic exercise should be performed at a moderate intensity, approxitmately 40-60% of VO2 max.
This should correlate to a work effort of 5 or 6 on a 10 point scale where 10 represents maximal effort.
-Resistance exercises should be done at a moderate intensity at approxitmately 50-70% of 1-repetition
maximum.
Time
-30-60 minuter per day of aerobic exercise should be performed. For more deconditioned individuals,
intermitten bouts of ten minute intervals can be done.
-Each resistance training day should include 8-10 exercises that utilize all the major muscle groups and
consist of one set of 8-12 repetitions per exercise until moderate fatigue is reached.
Type
-Emphasis should be placed on aerobic activites including running, walking, rowing, cycling, swimming
and cross country skiing.
-Resistance training should utilize all major muscle groups and can be accomplished by the use of body
weight, free weights, resistance bands or weight machines. Exercises should alternate between upper
lower body to allow adequate rest.
Exercise Program Design
Incorporating a regular physical activity program may present a major lifestyle change for some, especially those who are obese. It is important to find and maintain a program that is both maintainable and challenging. Physician clearance should be obtained prior to engaging in any physical activity as not all programs are suitable for everyone and could lead to injury. To properly devise an exercise prescription, the F.I.T.T principles should be applied. These principles can be used to guide the development of a proper cardiorespiratory and resistance training program for each individuald need.
Frequency
-Aerobic exercise should be preformed a minimum of five days a week with seven days a week being the
most beneficial.
-Aerobic training should be supplemented with resistance training preformed two-three days a week
on non-consecutive days.
Intensity
-Aerobic exercise should be performed at a moderate intensity, approxitmately 40-60% of VO2 max.
This should correlate to a work effort of 5 or 6 on a 10 point scale where 10 represents maximal effort.
-Resistance exercises should be done at a moderate intensity at approxitmately 50-70% of 1-repetition
maximum.
Time
-30-60 minuter per day of aerobic exercise should be performed. For more deconditioned individuals,
intermitten bouts of ten minute intervals can be done.
-Each resistance training day should include 8-10 exercises that utilize all the major muscle groups and
consist of one set of 8-12 repetitions per exercise until moderate fatigue is reached.
Type
-Emphasis should be placed on aerobic activites including running, walking, rowing, cycling, swimming
and cross country skiing.
-Resistance training should utilize all major muscle groups and can be accomplished by the use of body
weight, free weights, resistance bands or weight machines. Exercises should alternate between upper
lower body to allow adequate rest.