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Health: Exercise and Hypertension

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It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise
The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a ìmyocardial infarction.î A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?
Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity particularly if those changes could make large and sudden demands on your circulatory system check with your doctors again.

2. Take it slow
Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit
Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly
You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity
The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Health & Fitness

5 Moves to Target the Lower Abs

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It’s no secret that not all exercises that target the lower abs are created equal; some are more effective than others. For anyone that’s wanting to target the lower abs, it can be very frustrating, to say the least. However, targeting and strengthening the lower abs is possible. The trick is finding the best moves for you to build muscle and flatten or chisel the stomach the way you desire.

Also: Why the Glute Bridge Is Great for After an Abs Workout

Move 1: Rolling Plank
The plank in itself is a great move for the stomach area as a whole. However, this rolling plank works the entire core including the lower abdominal. It will also build strength in the lower back.

Here’s how to do it. Start in a plank position with the body making a straight line from feet to shoulders. Rotate the body to a right side plank and hold for about 10 to 15 seconds. Then repeat on the left side. 10 reps are recommended, 5 on each side.

Move 2: Hanging Leg Raise
Deep muscles are worked during this move as well as the lower back and abdominal area. The only equipment necessary is a chin-up bar. Simply hang from the bar with the feet together and knees bent slightly. Bend the knees and raise the hips at the same time and lift the thighs up to the chest. Pause then lower back to the start position. Do 3 sets of 10-12 reps each.

Move 3: Roll Up
The classic roll-up still can’t be beaten when it comes to the best move to build muscle in the lower tummy. Lay flat on your back, arms stretched straight above the head. Slowly bring them straight up, and raise off the floor to touch the toes. Slowly lower back down. Do 3 sets, 10 reps each.

Move 4: Leg Drop
Lift both legs to the ceiling. Make the abdominals tight then lower the legs slowly until they are a few inches above the floor. When the lower back starts lifting you’ve gone too far. Then raise them back up, and repeat. Do 10 reps and 3 sets.

Move 5: Scissors
Lift both legs straight to the ceiling. Lower the right leg until it’s just a bit off the floor, then switch legs. Do the move quickly with no breaks. Complete 3 sets of 10 reps each. For added benefits lift the head and shoulders off the floor.

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The importance of eating a diet high in alkaline foods and water

Alkaline for the Body

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I am sure that many of you have been told of the importance of eating a diet high in alkaline foods and water. What is not as often mentioned is just how alkaline foods and water work to ensure optimal health.

Also: How can I Stay Motivated when it comes to Home Exercise?

To begin with, the consumption of an alkaline diet regulates the body’s PH factor. The body’s PH is measured on a scale from 0 to 14. When the body’s PH is kept at just above 7.0 a variety of bodily functions work more efficiently. The resulting health benefits are both numerous and of great importance.

– A diet high in alkaline foods and water is an excellent buffer against cardiovascular disease. Alkaline diets are great for reducing inflammation, the result of this is often the lowering of both cholesterol levels and blood pressure.

– A diet high in alkaline foods and water lowers the chronic pain effects for a variety of ailments. Another benefit of an alkaline diet’s inflammation lowering qualities is a great reduction in chronic pain symptoms. Alkaline foods and water can provide significant relief for chronic sufferers of chronic back pain, headaches, muscle spasms, and joint pain.

– A diet high in alkaline foods and water provides protection of bone density. Alkaline diets provide excellent mineral balance which facilitates bone growth and health. In addition, alkaline diets promote the production of growth hormone and the absorption of Vitamin D which provides further protection for bones.

– A diet high in alkaline foods and water reduces the risk of cancer. Alkaline diets provide an abundance of antioxidant protection against cancer. Also, alkaline environments are not conducive to the growth of cancer cells.

– A diet high in alkaline foods and water prevents the development of diabetes. The pancreas is a bodily organ provided with the task of regulating the body’s blood sugar. The pancreas is dependent on an alkaline environment to function properly. One study, focusing on the effects of alkaline water on blood sugar, showed that just a month of drinking alkaline water can bring the blood sugar of diabetics to a normal level.

The health benefits of eating a diet high in alkaline foods and water cannot be understated. I am sure that after reading just a few of these benefits you will agree that making a conscious effort to incorporate alkaline foods and water into your diet is well worth the effort.

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Prevent Muscle Loss During Fasted Cardio with BCAA Supplements

BCAAs to Start Your Day

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Photo by Nicole De Khors

One of the most popular forms of extreme fat loss is fasted cardio. Usually done in the morning, this exercise method consists of working out the body anaerobically on an empty stomach, as opposed to full of calories from prior meals. The benefit of fasted cardio all lies in the specific targeting of fat reserves. More specifically, after eating a large meal, insulin levels are raised within the body. As cortisol levels are very high in the morning, they will target muscle cells with the increase in insulin. However, during a fasted state, those high cortisol levels in the morning can be utilized to target fat reserves as opposed to the muscle as the insulin levels will be greatly diminished during that fasting time. As explained by Men’s Fitness, “if you are fasted, insulin is low and cortisol will then go after body fat reserves”.

Also: Increasing Longevity Through Better Nutrition

For those looking to optimize their fat loss while still maintaining all of their hard-earned muscle, fasted exercise is not the only part of the equation. A healthy amount of Branch Chain Amino Acid’s to start your day will help to maintain all of that muscle that has taken so many dedicated hours in the gym to pack on. BCAA are essentially the very building blocks of muscles themselves. According to Layne Norton, experienced bodybuilder, and Ph.D., “BCAAs not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis”. So not only can this aminos help to you to maintain your muscles, it can also provide your muscles with a greater capacity for growth by targeting the actual muscle cells. But within a fasted state in the morning, we are primarily concerned with the rate of protein breakdown that may occur. Lucky for us, BCAA supplements can answer for this too. BCAA’s are also very capable of decreasing the rate at which protein breaks down. As explained again by Dr. Layne Norton, this can be explained by the aminos “decreasing the activity of the components of the protein breakdown pathway”.

In short, starting your days with a BCAA supplement is a great way to ensure that your muscle gains are not lost during fasted exercise. BCAA’s are one of the most well-researched supplements on the market and therefore finding a wealth of knowledge on them is not difficult. A simple search engine will guide you through a host of well documented and researched information. Additionally, these supplements are easy to find at any local supplement store or more simply online.

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