Bodytalk
Question: What is the correct way to breathe while lifting weights? Don’t wait to exhale
when lifting weightsAnswer: Always exhale on exertion, or when the weight is leaving the center of gravity (moving away from the floor).
As you breathe in and out, the pressure in your chest cavity increases and decreases. When you're lifting weights and breathing more heavily than usual, these pressure changes are greater.
The natural release of this pressure (exhale) must correlate with the hardest part of a lift; otherwise the stress placed on your heart and circulatory system can elevate your blood pressure to an above-normal range.
Or another phenomenon may occur where the blood returning to your heart becomes obstructed.
Also, inhaling on the easier part of the movement (lowering of the weight toward the floor) enables the body to deliver oxygen to the working muscle much more efficiently, and oxygenated muscles work harder and better.
Q: I have borderline high blood pressure. My doctor told me I need to start exercising to help control it. He also told me to hire a fitness professional who specializes in "conditioning programs for special populations." I wish I could, but I can't afford to.
Are there any general guidelines I can follow that will make exercising safe?
A: Anyone reading this column who has high blood pressure should get their doctor's permission before starting any exercise program.
That said, I've written down some guidelines and exercise modifications that should make lifting weights safe for individuals with borderline high blood pressure, and for those on blood pressure medications.
>> To avoid aggravating your blood pressure when in the weight room, emphasize using lighter resistance and performing more repetitions per set.
>> Don't do isometric exercises, as these place extra stress on the heart.
>> Don't perform any exercises on the decline bench. You want to avoid positions where your feet are above your head, or your head is below your heart.
>> Whenever you perform a movement that requires you to push a weight above your head, reduce the workload and do fewer repetitions.
>> Never hold your breath while lifting weights.
>> Warm up gradually; take a little more time to do so. You want to allow enough time for your body to adjust to the physical stress of a workout. Also be sure to cool down after lifting weights. This prevents blood from pooling in the working muscles. Five or so minutes of yoga stretches works nicely.
As far as your medications are concerned, familiarize yourself with any side effects they may have.
Often blood pressure medications reduce cardiac output. This makes it very difficult to achieve your pre-drug training heart rate.
Because of the limited heart rate response caused by these medications, you're likely to tire easier and sooner.
Measuring exercise intensity by monitoring pulse rate is not appropriate for individuals using blood pressure lowering medications.
Instead, use the "rate of perceived exertion," or how you actually feel, to keep track of your heart rate.
As for an individual exercise prescription, that's beyond the scope of this column, but these guidelines should, at least, help you get started. Good luck.
Health Events
Stephenie Karony is a certified health and fitness instructor,
a personal trainer and author of "Body Shaping With Free Weights.''
Send questions to bodytalk@maui.net or visit http://www.BodyTalkForHealth.com.