be tall blood pressure – or hypertension – can be dangerous. If left untreated, it can lead to serious health problems, including heart attacks, strokes, and kidney disease. This is because high blood pressure puts extra pressure on the organs.
“By raising your heart rate to the recommended 50 to 60 percent of your maximum for 30 to 40 minutes, you exercise your heart and arteries by causing them to contract faster and faster for extended periods of time.”
Blood pressure is recorded with two numbers; the top number, the systolic pressure, refers to the force with which the heart pumps blood throughout the body.
The bottom number, the diastolic pressure, is the resistance to blood flow in the blood vessels.
Generally speaking, high blood pressure is considered to be 140/90 millimeters of mercury (mmHg) or higher (or 150/90 mmHg or higher if you’re over 80).
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Optimal blood pressure is generally considered to be between 90/60 mmHg and 120/80 mmHg.
Mr. Broughton recommended trying activities used by boxers as a way to reduce their reading.
“Boxing is a sport that requires a wide spectrum of physical qualities, such as aerobic and anaerobic fitness, speed, power, flexibility and coordination,” he said.
“As such, it can be broken down into its components and serve as an excellent tool for managing blood pressure.
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“Boxing and its elements can be broken down and practiced virtually anywhere.”
Skipping – Continuous from 20 to 30 minutes if you are good at jumping. If you are a beginner, you can practice 60 seconds and 30 seconds rest 20-30 times.
Hitting a bag or shadow boxing – 10 times three minutes hitting the bag (if you don’t have access to a bag, 10 times three minutes of shadow boxing will give you a good aerobic workout.
drills – 30 minutes of mobility and footwork exercises, which may include ladder drills and reaction drills.
body weight circuit – For example, push-ups, sit-ups, squats and lunges can be put in a sequence or superset creating a 25-30 minute workout.
Run – Long duration slow, keeping the heart rate between 50 and 65 percent of the maximum. If you’re not a conditioned runner, you can easily go back to jogging for two minutes and walking for one minute. Or even a brisk or hilly hike will do the trick.
However, he cautioned: “If you already have high blood pressure, check with your doctor first about what level of training they think is appropriate.
“Rapid increases in intensity can be dangerous in people with very high blood pressure, so always consult a professional before starting.”
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