Blood Pressure and Its Implications on Exercise

Definition of Blood Pressure.

Blood Pressure (BP) is the pressure exerted on blood vessel walls by circulating blood.

What is the difference between Systolic and Diastolic blood pressure?

Systolic blood pressure is the pressure within the arteries when the heart contracts increasing blood flow through the arteries and therefore in turn the pressure. Diastolic pressure is when the heart is at a relaxed state so there is a decreased pressure through the arteries.

The two main determinants of blood pressure are Cardiac Output and Peripheral Resistance.

Cardiac output can be defined as the amount of blood pushed out of the heart in one minute, so the higher the amount the higher the blood pressure. It can be affected by two main determinants which are the stroke volume and heart rate. Generally as the heart rate increases, so does blood pressure, as the increased heart rate will mean more blood will be pushed through the arteries therefore increasing pressure. Stoke volume is normally increased by the body when its put under stress. As this increases it means the amount of blood being pumped out of the heart each beat is increased, and therefore squeezing more through the arteries and increasing blood pressure.

Peripheral resistance is the resistance the blood vessels put on the blood flow throughout the body it can increase and decrease due to vasoconstriction and vasodilatation, depending the stresses that the body is under.

High Blood Pressure (Hypertensive)

Recognised levels of hypertension (high blood pressure) are a systolic level above 160 mm HG or a diastolic of 100 mm HG or more. There are major risks associated with prolonged high blood pressure and these are coronary heart disease, stroke and heart failure. Recognised levels of hypotension (low blood pressure) are systolic readings of 100 mm HG or below or a diastolic reading of 60 or below, there are no real harmful effects of low blood pressure, apart from symptoms of dizziness, loss of consciousness and blurring vision.

Factors that affect a persons Blood Pressure

There are two different types of factors effecting both systolic and diastolic blood pressure these are acute and chronic factors. The acute factors that affect blood pressure (BP) are environmental stressors are placed on the body such as aerobic exercise and heavy weight training which will cause the body to increase the blood flow to cope with the demand of oxygen. Stress and Anxiety increase BP due to the chemicals released that will cause the heart to beat faster and work harder. Things like food, caffeine, and smoking all increase blood flow firstly due to digestion, caffeine increases alertness of the body which causes an increase in cardiac output and smoking inhibits the amount of oxygen we take in which means the heart has to work harder to push the oxygen that does get in the lungs around the body. Also in the long term it causes an increase of cholesterol causes a narrowing of the vessels and therefore increases in blood pressure.

Chronic factors, or more long term factors, that increase blood pressure increase both systolic and diastolic blood pressure. Once again stress and smoking are two factors and causes are as explained above. Nutrition can have a major effect on how the heart operates poor diet can lead to increased cholesterol and the clogging of the arteries etc, which means that pressure through the arteries will be increased due to the smaller circumference of the vessels that need to get through, this can also be applied to the obese person. Finally sedentary lifestyle will mean that the heart will be weak and the vessels will become more inflexible and a hardening of the arteries walls therefore they will not be able to vasodilate as much and therefore increase BP.

Common categories of hypertensive drugs.

What are there main effects and there possible implications for exercise?

The common categories of anti-hypertensive's are Beta Blockers, calcium channel Blockers, Antiotensin Converting Enzyme Inhibitors and Diuretics.

Beta Blockers - These drugs decrease the heart rate and in turn the cardiac output and increase coronary perfusion. It also decreases stroke volume which in turn again reduces cardiac output. They affect the training by making everything a lot harder and therefore it will seem like there is a decreased effort however there isn't it's a decreased workload but still the same amount of effort put in, overall they will slow the person down when training.

Calcium Channel Blockers - These drugs decrease myocardial contractility and block calcium dependent contractions to the smooth muscles in the arteries and in turn this increases vasodilatation. This can cause resting tachycardia (increased heart rate) which needs to be carefully monitored when exercising, also blood pooling can occur if exercised is suddenly stopped therefore it is important to have a long warm down at the end of a session.

Angiotensin Converting Enzyme Inhibitors - These block the angiotenmsin converting enzyme, which stops angiotensin I being converted to angiotensin II which is a powerful vasoconstrictor and this therefore blocks vasoconstriction. In exercise this can lead to dehydration so you must watch fluid intake throughout exercise regime, also as stated above sudden stopping of exercising again can cause blood pooling therefore a long cool down is recommended.

Diuretics - These reduce venous return as they increase secretion from the kidneys of water and sodium ions. Doing this can result in electrolyte imbalances causing a greater loss in potassium and magnesium. This may induce muscles weakness and possible cramps and cardiac dysrhythmias, therefore regular blood test at the doctors should be had to monitor potassium levels in the blood.

Exercise Consideration for people with High Blood Pressure.

Warm up and cool down for about 5-10 minutes to aid in vasodilatation of the vessels in the warm-up preparing the body for exercise and the warm up is essential to help to prevent the onset of post workout hypotension.

Aerobic exercise should initially start at a moderate level of about 60% gradually increasing over a period of 4-6 weeks to 70-75% effort. Effort should be judged using an RPE scale (Rate of Perceived Exertion). Exercise routine should last up to an hour and it is recommended also to do a few 10 minutes spurts of continuous exercise outside of the gymnasium routine.

Resistance work should be low in weight and high in reps about 15-20 per set and exercises should not go until concentric failure, avoid heavy weight above the head, and do not train in positions where the feet are above the head. Make sure there is a spotter there to help and choose more isolation exercises rather than compound movements.

The safest and most effective way to train is with a personal trainer, qualified in dealing with high blood pressure clientele. This will make sure that hypertension suffers will train at there optimum level whilst being exposed to a wide range of training styles, making progression much quicker, more effective and safe.



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High Intensity Interval Training (HIIT) - Maximum Results, Minimum Time

What Is Stamina?

For most people stamina is simply endurance. However, it is much more than this. It is definitely worth asking, "What is stamina?" This will help you understand the works of the body and what you need to do in order to be able to work out harder and for longer without getting tired.

Indeed, the simplest answer to the question, "What is stamina", is simply physical endurance. The question is what the process behind this endurance is. In order to get the answer, it is worth learning how the body works.

Both the nutrients and oxygen you take with food and when breathing respectively participate in a complex process called metabolism. This process involves a number of systems in the body including the respiratory, gastrointestinal and cardiovascular system. This process is complex, but the end result is simple. The nutrients become fuel for the cells and for the muscles in general. The oxygen is responsible for delivering this fuel to the cells and muscles.

The problem comes when the energy conversion and energy distribution processes do not work as fast as you would want them to. It is perfectly natural for the body to get set amounts of energy and to use them up at a certain pace. After the energy sources are exhausted and their distribution is ineffective, you get tired and lethargic.

The idea behind building stamina is to improve the performance of the different systems in the body responsible for energy conversion and production. The improved metabolic and other body functions will bring you greater endurance. They will allow more of the nutrients and oxygen you intake to be used more effectively.

Basically, by improving these processes in the body, you will be able to fuel your muscles more effectively and for a longer period of time. In turn, you will be able to exercise effectively and for a longer period of time. This gives an answer to the question, "What is stamina?"

It is worth looking at how stamina is achieved as well. The aerobic (with oxygen) metabolic process can be made more effective with the use of aerobic exercises. They allow you to work out all the muscle groups in the body as well as the cardiovascular, respiratory and other systems in the body. The goal is to extend the amount of exercise your body does gradually, so that a higher metabolic level can be reached and kept.

This seems simple, but it is actually not. Those who ask, "What is stamina training like", should known that it is considerably difficult to come up with a program that will allow you to build endurance while not causing any injuries and other health problems. Indeed, you need to have a program based on measurable goals and a precise step by step plan on how to build endurance. It is worth pointing out that building endurance involves not only extensive aerobic training, but also strength training, core strength training, stretching and muscle building exercises.

What is stamina? Now you know the answer to this question. Use the knowledge you have now to build and improve your endurance.

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Adaptogens - Great Herbs For Better Wellness

One of the more interesting topics in the area of natural health is the subject of adaptogens. What are adaptogens? What benefits might adaptogens provide? What are some of the more common adaptogens?

The term adaptogen has been around since the late 1940's and is generally credited to Russian Dr. Nicholai Lazarev Selye. Lazarev was one of the first people to do research traditional herbs that had been used in ancient medical traditions. He generally defined adaptogens as a natural herb that allows the body to counter adverse physical, chemical or biological stressors by raising non-specific resistance towards the stressors, thus allowing the body to "adapt" to the stressful situation.

One of Lazarev's protégés from his early studies on adaptogens, Dr. Israel Brekhman, created what is the generally accepted definition of Adaptogen in the late 1960's. Brekhman defined adaptogens as:

Non-toxic to the recipient

Producing a non-specific response in the body which increases the power of resistance against multiple stressors including physical, chemical or biological agents.

Having a normalizing influence on physiology, irrespective of the direction of change from physiological norms caused by the stressor.

Make sense? In more general terms, Brekhman is saying that adaptogens are, in normal doses, non-toxic, able to produce a general defense against stress and that they help the body return to a more normal state.

These herbs are unique from other substances in their ability to balance endocrine hormones and the immune system. They are the only natural substances able to help the body maintain optimal homeostasis.

Adaptogens have been used for centuries in Chinese and Russian cultures. Chinese warriors would consume adaptogens before going off to battle to provide them with energy and mental clarity. Hunters in Siberia would take them before their long and arduous hunting trips.

More recently, adaptogens were used extensively as part of the training regime of the former Soviet Union's athletes. By studying the effects of training on the athlete's body and providing them with adaptogens to supplement their normal diet the athletes performed better and their bodies recovered more rapidly. Take a look at the medal counts from the Olympics during the 1970's and 1980's. The results speak for themselves!!! Today many top athletes continue to use adaptogens to help them obtain peak performance.

From my perspective, the thing I like most about adaptogens is that they help create optimal physiological functioning. Thus, we can create wellness versus treating disease. That to me is a better way to live.

So what are some of the more common adaptogens and what benefits might they provide to you? Read on.

Eleutherococcus Senticosus (aka Siberian Ginseng)

Eleutherococcus senticosus is a small, woody shrub that is native to East Asia, China, Japan and Russia. Scientific studies have shown this to be the strongest and most potent of the adaptogens.

This plant helps your body adapt to stress, enhances mental acuity and physical endurance, and improves the muscles' use of oxygen. It has also been shown to enhance and support immune system response. Some other suggested uses are anti-inflammatory, radiological protection and normalization of body function.

Schizandra Chinensis (aka Chinese Magnolia Vine)

Schizandra Chinensis is a hardy deciduous climber that is generally grown in gardens. The Chinese call schizandra, wu wei zi, which means "five flavor fruits", because the berries contain all of the 5 traditional Chinese flavors: sweet, sour, bitter, pungent (spicy) and salty.

The seed of this herb promotes antioxidant activities against free radicals. Some of its other traditional uses are to resist infection, increase skin health and combat insomnia.

Recent research indicates that schizandra is hepato (of or relating to the liver) protective and may help people with chronic viral hepatitis.

Aralia Mandchurica (aka Manchurian Thorn Tree)

Aralia Mandchurica is a short handsome tree that is found in the Far East.

Aralia is well known in Russia and used to increase stamina and cognitive abilities. It also helps stimulate the central nervous system, which helps improve immune system function. The extract of aralia was officially approved for therapeutic use is the USSR in 1957.

Viburnum Sargenti (aka Sargent Virburnum)

Viburnum Sargenti is a large shrub that grows 12-15 feet tall and bears white flowers in the spring that turn to bright red, berry-like fruit in late summer.

Recent studies show that Viburnum fruit possess high antioxidant, antiradical and antitoxic action. It also has an anti-aging effect and enhances immunity.

Glycyrrhiza Uralensis (aka Licorice Root)

Glycyrrhiza Uralensis is one of the oldest-known medical plants which blooms from June through August in a wide area that covers Western Russia, Central Asia and the Mediterranean.

In traditional Chinese Medicine it has been a staple botanical for the treatment of asthma and allergic rhinitis. In present day, it is used to increase circulation, enhance skin tone, and protect against stress. It is also known for its soothing properties, which help digestive, urinary and intestinal systems.

Rhaponticum Carthamoides (aka Maral Root)

Rhaponticum Carthamoides is a herbaceous plant that occupies sub-alpine zones (4500-6000 ft above sea level). It is widely cultivated throughout Russia and eastern Europe.

This herb promotes improved muscular performance and the ability to convert fat proteins into muscle mass faster than working out alone. Rhaponticum, is high in 20-E, one of the most common molting hormones in insects and crabs. 20-E is a bioactive adaptogen in humans. Its adaptogenic properties have been traditionally used for fatigue, impotence and recovery from long illness.

Crataegus Oxyacantha (aka Hawthorn Berry)

Crataegus Oxyacantha is a member of the rose family. The shrub produces brilliantly colored red berries and primarily originates in Mediterranean areas, although bushes are found in other areas of the world.

The berry is high in antioxidants and has been employed as an herbal remedy since ancient times. In Europe it is widely used as a preventative "heart tonic". Its antioxidants help protect arteries from plaque buildup and help dilate the blood vessels, which results in more effective use of oxygen and nutrients as wells has regulate blood pressure. It aids in reducing water retention by expelling excess salt from the body.

Rhodiola Rosea. (aka Golden Root)

Rhodiola Rosea grows in the cold regions of the world such as the Arctic, the mountains of Central Asia, The Rocky Mountains and mountainous parts of Europe.

The flower of this plant has been used for centuries in traditional therapies. Such as in Russia, where it has been used to cope with the cold Siberian climate and stressful life. Rhodolia Rosea is very effective for improving mood and alleviating depression. Research shows that it improves both physical and mental performance, reduces fatigue, and prevents high altitude sickness. In one study, the Rhodolia Rosea group decreased proofreading errors by 88% while the control group increased proofreading errors by 84%!

Sorbus Aucuparia (aka Mountain Ash)

Sorbus Aucuparia is a small to medium sized deciduous tree that is native to most of Europe except for the far south. This tree produces a small fruits which ripen to a bright red color in the fall.

The berries of this tree have been found to have anti-scorbutic properties, which work to prevent Vitamin C deficiencies.

Inonotus Obliquus (aka Chaga Mushroom)

Inonotus Obliquus is a parasitic mushroom which grows on birch trees. It causes the trees death in 5-7 years and is known as "birch cancer" in Russia.

Since the 16th century, Chaga Mushroom has been used in the botanical medicine of the Eastern European countries as a remedy for cancer, gastritis, ulcers and TB of the bones. Scientific studies in Finland and Russia found this mushroom provided an epochal effect in breast cancer, liver cancer, uterine cancer and gastric cancer, as well as in hypertension and diabetes. Herbalist David Winston maintains that this is the strongest anti-cancer medicinal mushroom.

So as you can see, even though adaptogens have only been studied for the last 60 years or so, they have been used for centuries in various cultures to promote health and wellness. There are many supplements out there that use a number of these adaptogens. 

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What If You Stopped Drinking Water?

How Alkaline Water Benefits Your Immune System

The food you consume and the polluted air you inhale, create a lot of acidic waste in your body. Even the tap water that comes to your home is not safe as it contains many pollutants, chlorine, fluorine and other minerals in it. Consuming alkaline water benefits your health and improves your immune system.
Alkaline water benefits your health by neutralizing acids and removing toxins from your body. Tap water normally has a pH value of 7 and is neutral. Alkaline water has a pH range of 7.2 to 9 that is safe for the body. The pH value describes the acidity or alkalinity in a water sample. If the body is excessively acidic, there is a lack of oxygen available in your body cells, and you will not be healthy. When your body is alkaline, and it is getting sufficient minerals from the food and drinks to remain alkaline, your blood will function normally. Providing oxygen to the body cells and removing all acidic waste from the body is significant for health.

The extra amount of acid present in your body weakens your immune system and can cause several diseases. On the other hand, if your body is alkaline, it will function better. Alkaline water acts to neutralize the acids present in the body and enables it to flush out the toxic, acidic waste.
Alkaline antioxidant water can be prepared in a number of ways. One of the best and economical ways is by ionizing the water. Ionized water is alkaline, rich in antioxidants and is free from bacteria as well as other volatile organic substances such as chlorine, fluorine and harmful trace metals present in tap water. It also contains an excess of oxygen atoms and retains healthy minerals. Ionized alkaline water benefits the health as it makes the passage of water between your body-cells easier. Alkaline water provides oxygen to the body cells to get rid of toxins. Antioxidants are important to improve your health. The ionized water has a higher antioxidant level, and is more beneficial for your health and immune system. ORP signifies the Oxidation Reduction Potential of ionized water and measures the antioxidant level of ionized water. A higher antioxidant level in the ionized water implies that it is better for your health. The alkaline ionized water is more beneficial than clean water to save you from abdominal complaints and chronic diarrhea, and it shows a better overall improvement. Alkaline mineral water reduces bone resorption. Ionized water protects the body against oxidative damage to protein RNA and DNA.
Alkaline water benefits your body to fight the aging process and numerous degenerative diseases. As alkaline water is more easily absorbed into your body-cells, it reduces the build up of acidic waste in your body and makes it less susceptible to degenerative diseases including gout, cancer, diabetes, osteoporosis, high blood pressure as well as heart disease. The high pH water forces the stomach to generate more hydrochloric acid that produces more bicarbonate to go into your bloodstream. With aging, the bicarbonate and as such the alkalinity in the blood stream reduces and the body is unable to neutralize acids. The increase in acid level causes cholesterol, uric acid, kidney stones, etc. Alkaline ionized water also refills the deficit of calcium, prevents bone loss, and also prevents kidney disorders. Thus, the alkaline water benefits your immune system in several ways.

Although alkaline water can greatly benefit your health.
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How fat loss works in your body - the suprising truth