Posted by World Class Romania in Fitness & Aerobics, 21.02.2012

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Hypertension is often called "the shadow killer" since it is difficult to recognize the symptoms or sensations. The disease may get worse under the conditions in which a person does not make regular medical checks. Defined as chronic when blood pressure is over 140/90 mmHg, hypertension can lead to coronary heart disease and increases risk of heart attack for three to seven times.

There is still a saving solution for everyone. Studies published until now demonstrate that moderate-intensity physical activity can be very effective in lowering blood pressure. For those suffering from hypertension is recommended to do low – moderate intensity exercises.

It is proven that the constant practice of physical activity reduces the risk of hypertension by 30%. Before starting a new training program, hypertensive individuals should consult a physician and don’t forget that in this case, the key to success is perseverance. Do not try to conquer the world from the first attempt. Arm yourself with patience, start slowly and gradually increase the frequency and duration. As you are in the planning stage, try to discover the obstacles that might stand in your way and try to build a strategy to defeat them.

Endurance activities such as walking, swimming, cycling and low impact aerobics should be the core training program. Isometric intense exercises that include a component that can cause high and adverse fluctuations in blood pressure should be avoided. As your physical condition improves, add in program strength exercises with small weights and frequent repetitions. Do not forget to breathe! This way you avoid any unpleasant events such as heart rhythm disturbances.

Hypertensive persons are recommended  5 or 6 workouts per week, depending on their physical condition. But even three sessions per week can make substantial improvements. The duration of the session may vary between 30 and 60 minutes. Beginners are recommended short workouts between 10 and 15 minutes that can gradually increase (with 5 minutes every 2-4 weeks).