Exercise for High Blood Pressure

First Phase Hypertension Workout

  • beginner level
  •  

Exercise is considered one of the primary interventions for reducing hypertension (i.e., high blood pressure). An exercise program should be based around moderate aerobic activity (40-70% HRR or RPE 11-14/20). Resistance training should support the aerobic component and be based around higher reps/lower weights (i.e., circuit training). It is recommended that the hypertensive client be appropriately screened for other risk factors associated with CHD, and medical advice should be sought, if necessary. Be aware that certain hypertensive drugs have an effect on metabolism and heart rate, so it may be more appropriate to use RPE to monitor intensity in such cases.

Day 1

This daily workout contains 8 activities, you'll be doing the following activities:

Lateral lunge with SI joint bend
Sets: 3 Reps: 10

Diagonal lunge with reach down
Sets: 3 Reps: 10

Dumbbell squat swing overhead
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg balance with rotation arm reach toward stance leg
Sets: 3 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 3 Reps: 10

Rotational dumbbell arm swings
Sets: 3 Reps: 10

Rotational lunge with SI joint reach
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 8 activities, you'll be doing the following activities:

Lateral lunge with SI joint bend
Sets: 3 Reps: 10

Diagonal lunge with reach down
Sets: 3 Reps: 10

Dumbbell squat swing overhead
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg balance with rotation arm reach toward stance leg
Sets: 3 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 3 Reps: 10

Rotational dumbbell arm swings
Sets: 3 Reps: 10

Rotational lunge with SI joint reach
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 8 activities, you'll be doing the following activities:

Lateral lunge with SI joint bend
Sets: 3 Reps: 10

Diagonal lunge with reach down
Sets: 3 Reps: 10

Dumbbell squat swing overhead
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg balance with rotation arm reach toward stance leg
Sets: 3 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 3 Reps: 10

Rotational dumbbell arm swings
Sets: 3 Reps: 10

Rotational lunge with SI joint reach
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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