Action plan for high blood pressure by Jon G Divine

By Jon G Divine

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Frequency refers to how often during a given week you work out. Some form of exercise most days of the week, or daily, is ideal. Intensity refers to how difficult or easy a given workout feels. Highintensity exercise approaches your maximum effort, while low-intensity 26    ACTION PLAN FOR HIGH BLOOD PRESSURE exercise is felt to be easy. There are several ways to measure exercise intensity: the heart rate required, the amount of oxygen needed, and the amount of calories burned. Perhaps the easiest way to determine exercise intensity is the talk test.

At the end of the mile, before you take your victory lap, check your walk time in minutes and seconds. • Then immediately take your pulse for 10 seconds. • Write down your walk time and pulse. Once you can get to a calculator, enter the numbers into the following equation: . 1565  HR) . Now you will have an accurate estimate of your VO2max in ml/kg/min. What do you do with this number? We will use it later, so write it down somewhere. If you don’t want to figure the calculation yourself, several Web sites will allow you to plug in your Rockport test values and instantly .

The first mental hurdle for some is to realize that    ACTION PLAN FOR HIGH BLOOD PRESSURE © Photodisc 24 When proper technique is used, strength training contributes to lower resting blood pressure, and you benefit from the many advantages of having stronger, more efficient muscles. strength training should not be confused with the sport of weightlifting. The goal in strength training is not to be able to lift a lot at one time but to be able to adapt to move, lift, and do other activities with increased efficiency.

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