High blood pressure – or high blood pressure – can be dangerous. If not addressed, it can lead to serious health conditions such as heart attack, stroke, and kidney disease.
“Elevating your heart rate to 50-60% of the recommended maximum for 30-40 minutes helps your heart and arteries work by making them contract harder and faster for an extended period of time. “
Blood pressure is recorded in two numbers. Higher numbers – systolic pressure – represent the force with which the heart pumps blood through the body.
The bottom number – diastolic pressure – is the resistance to blood flow in the vessel.
High blood pressure is generally considered to be 140/90 millimeters of mercury (mmHg) or higher (or 150/90 mmHg or higher if you are over 80).
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Optimal blood pressure is generally considered to be between 90/60mmHg and 120/80mmHg.
Broughton recommended trying activities boxers use to lower their reading.
“Boxing is a sport that requires a wide range of fitness qualities, including aerobic and anaerobic fitness, speed, power, flexibility and coordination,” he said.
“So it can be broken down into its constituent parts, which makes it a great tool for controlling blood pressure.
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“Boxing and its elements can be broken down and done almost anywhere.”
skip ・For those who are good at skipping, 20 to 30 minutes in a row. Beginners can practice 60 seconds on and 30 seconds off 20 to 30 times.
bag punching and shadow boxing – Hit the bag 10 times for 3 minutes (If you can’t use the bag, shadow boxing 10 times for 3 minutes is a good cardio workout.
Drill – 30 minute mobility and footwork drills. May include ladder drills and reaction drills.
weight circuit – For example, you can sequence push-ups, sit-ups, squats and lunges, or create supersets to create 25-30 minute workouts.
running – Long slow duration while keeping heart rate between 50-65% of maximum. If you are not a conditional runner, jogging for 2 minutes and walking for 1 minute can easily be done. Alternatively, just walking briskly or walking uphill can help.
However, he warned:
“A sudden increase in intensity can be dangerous for people with severe hypertension, so always consult a professional before starting.”
