Hipertensión y pesas
Publicado: 03 Ene 2011 18:11
¿Es cierto que hacer pesas es perjudicial para las personas hipertensas? ¿Sabéis algo?
Salvo que la hipertensión sea muy severa y los pesos que pretendas levantar excesivos, no hay problema alguno.¿Es cierto que hacer pesas es perjudicial para las personas hipertensas? ¿Sabéis algo?
Basta con evitar levantamientos máximos o tan pesados que requieran de ejecutar una maniobra de Valsava. Un entrenamiento de hipertrofia combinado con resistencia se me antoja perfectamente factible.
I am not aware of studies involving the effects of resistance exercise on blood pressure in children or teens, but in adults, the effects can be positive. For example, in a recent analysis of multiple studies (called a meta-analysis) involving 320 male and female adults, resistance-training programs produced significant decreases in resting systolic (the top number) and diastolic (the bottom number) blood pressure. The decreases were equivalent to reductions of approximately 2% and 4%, respectively. It's not clear if these results translate to children, and so we will have to wait for the studies to be done.
*Endurance training may reduce systolic and diastolic blook pressure an average of 10mmHg in individuals w/ mild hypertention (140-180 over 90-105) The ACSM recommends aerobic activities 3-5 days a week for 20 to 60 min a day at 40-70% of VO2 max.
*They also state resistance training is safe to include for hypertensive patients. It's been found that circuit weight training is the safest mode for hypertensive people. Circuit weight training is defined as lifting a weight equal to 40-60% of 1-RM for 10-20 reps in a 30-60 second period. After a rest of 15 to 45 second, the lifter moves to the next exercise. Usually 8-12 exercises are included in the circuit and the circuit may be repeated 2 or 3 times a session.