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HIIT & High Blood Pressure: What Doctors Want You To Know

HIIT and High Blood Pressure: What Doctors Want You to Know

High-intensity interval training (<span>HIIT</span>) has gained popularity among those who wish to achieve a good workout in a short amount of time. But for those with <span>high blood pressure</span>, the challenge is an important one: Can they attempt HIIT, or is it too much for the heart? 

The answer, in short, lies with the individual. Having high <span>blood pressure</span> does not mean that a person has to avoid vigorous exercise, but the intensity has to be suitable considering the blood-pressure control and cardiovascular risk, fitness levels and other medical issues. 

In India, where <span><a href="https://www.healthandme.com/health/hypertension">hypertension</a></span> has become a growing public health concern, an ICMR-INDIAB study which looked at more than 113,000 people across the country, put the overall prevalence of <span>high BP</span> at 35.5 per cent among adults aged 20 years and above. It was higher among men and the urban population. 

Blood-pressure control remains a concern in India as the WHO-India estimates that around 220 million people live with <a href="https://www.healthandme.com/health/hypertension" data-type="tilCustomLink">hypertension</a> but only about 12 per cent have their BP under control. 

HIIT, which involves alternating short periods of high-intensity workout followed by recovery periods, can actually be beneficial. HIIT is not forbidden among those with high blood pressure, but the individual has to take stock of several factors before starting such exercises. 

Those who are physically active, have good blood-pressure control, and no other concerns can probably take on HIIT workouts. But those who are sedentary and/or have poor blood-pressure control may have to work their way up. This is an important point to consider as HIIT might offer a good workout, but a hard-hitting workout is not always good for your blood pressure.

Also read: <a href="https://www.healthandme.com/fitness/heart-racing-during-garba-is-it-adrenaline-or-a-warning-sign-article-156327622" data-type="tilCustomLink">Heart Racing During Garba: Is It Adrenaline Or A Warning Sign?</a> 

<h2>Start with assessment, not max intensity </h2>

Among those who are new to exercise and have hypertension, jumping into an intense HIIT workout may not be the best move. A doctor would look at blood pressure, age, exercise history, cardiovascular risk and symptoms before advising on the most appropriate way forward. 

A sedentary person should start with brisk walking, for example, before working their way up to cycling or jogging, and then adding higher intensity workouts, or interval training. It is about pace and control, and not going all out right at the start. Not only is that risky for those with hypertension, it could also lead to severe injuries. 

Pay attention to exercises that help you warm up and cool down, and avoid stopping abruptly immediately after a vigorous round of exercise. While doing strength-based HIIT, people should avoid holding their breath, as this can cause <a href="https://www.healthandme.com/parenting/pregnancy-hypertension-linked-to-42000-maternal-deaths-500000-stillbirths-newborn-deaths-who-article-156298963" data-type="tilCustomLink">blood pressure</a> to spike. Make sure you train with a qualified trainer who can guide you through your workouts safely, and with the right advice.

Also read: <a href="https://www.healthandme.com/fitness/melissa-mccarthys-weight-loss-mindset-can-it-help-break-the-cycle-of-yo-yo-dieting-article-156324653" data-type="tilCustomLink">Melissa McCarthy’s Weight Loss Mindset: Can It Help Break The Cycle Of Yo-Yo Dieting?</a> 

<h2>What about people with uncontrolled BP? </h2>

This is the point where exercising caution is important. People with high blood pressure who have persistently high or poorly controlled readings should not assume that every form of exercise is a good idea for them just because it is termed healthy. 

Unexplained chest pain or discomfort, breathlessness or dizziness, fainting or unusual palpitations during exercise are signs that a person should stop their workout and get to a doctor rather than powering through the routine. 

Those on antihypertensive medication will also need to take stock of their medication, how their blood pressure is behaving, and how their body is responding before deciding on the best approach to exercise.

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<h2>The goal is sustainable <span rel="noindex">cardiovascular fitness</span> </h2>

For Indians looking to get into intense workouts, HIIT can be a part of a physically active lifestyle, but the aim should be cardiovascular fitness, not necessarily high-intensity workouts. Physical activity continues to be an important pillar in the management of blood pressure, alongside a balanced diet, weight control, adequate sleep, reduced salt intake, medication when needed and regular health check-ups. 

So the right question for a person with hypertension is not: ‘Can I push myself as hard as possible’, but ‘What intensity is appropriate for my heart and blood pressure?’ 

 <strong><em>By Dr. Debdatta Majumdar, Senior Consultant - Interventional Cardiology, Narayana RN Tagore Hospital, Mukundapur, Kolkata</em></strong>

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High-intensity interval training (HIIT) has gained popularity among those who wish to achieve a good workout in a short amount of time. But for those with high blood pressure, the challenge is an important one: Can they attempt HIIT, or is it too much for the heart? The answer, in short, lies with the individual. Having high blood pressure does not mean that a person has to avoid vigorous exercise, but the intensity has to be suitable considering the blood-pressure control and cardiovascular risk, fitness levels and other medical issues. In India, where hypertension has become a growing public health concern, an ICMR-INDIAB study which looked at more than 113,000 people across the country, put the overall prevalence of high BP at 35.5 per cent among adults aged 20 years and above. It was higher among men and the urban population. Blood-pressure control remains a concern in India as the WHO-India estimates that around 220 million people live with hypertension but only about 12 per cent have their BP under control. So where does HIIT come in? HIIT, which involves alternating short periods of high-intensity workout followed by recovery periods, can actually be beneficial. HIIT is not forbidden among those with high blood pressure, but the individual has to take stock of several factors before starting such exercises. Those who are physically active, have good blood-pressure control, and no other concerns can probably take on HIIT workouts. But those who are sedentary and/or have poor blood-pressure control may have to work their way up. This is an important point to consider as HIIT might offer a good workout, but a hard-hitting workout is not always good for your blood pressure.Also read: Heart Racing During Garba: Is It Adrenaline Or A Warning Sign? Start with assessment, not max intensity Among those who are new to exercise and have hypertension, jumping into an intense HIIT workout may not be the best move. A doctor would look at blood pressure, age, exercise history, cardiovascular risk and symptoms before advising on the most appropriate way forward. A sedentary person should start with brisk walking, for example, before working their way up to cycling or jogging, and then adding higher intensity workouts, or interval training. It is about pace and control, and not going all out right at the start. Not only is that risky for those with hypertension, it could also lead to severe injuries. Pay attention to exercises that help you warm up and cool down, and avoid stopping abruptly immediately after a vigorous round of exercise. While doing strength-based HIIT, people should avoid holding their breath, as this can cause blood pressure to spike. Make sure you train with a qualified trainer who can guide you through your workouts safely, and with the right advice.Also read: Melissa McCarthy’s Weight Loss Mindset: Can It Help Break The Cycle Of Yo-Yo Dieting? What about people with uncontrolled BP? This is the point where exercising caution is important. People with high blood pressure who have persistently high or poorly controlled readings should not assume that every form of exercise is a good idea for them just because it is termed healthy. Unexplained chest pain or discomfort, breathlessness or dizziness, fainting or unusual palpitations during exercise are signs that a person should stop their workout and get to a doctor rather than powering through the routine. Those on antihypertensive medication will also need to take stock of their medication, how their blood pressure is behaving, and how their body is responding before deciding on the best approach to exercise.                The goal is sustainable cardiovascular fitness For Indians looking to get into intense workouts, HIIT can be a part of a physically active lifestyle, but the aim should be cardiovascular fitness, not necessarily high-intensity workouts. Physical activity continues to be an important pillar in the management of blood pressure, alongside a balanced diet, weight control, adequate sleep, reduced salt intake, medication when needed and regular health check-ups. So the right question for a person with hypertension is not: ‘Can I push myself as hard as possible’, but ‘What intensity is appropriate for my heart and blood pressure?’  By Dr. Debdatta Majumdar, Senior Consultant - Interventional Cardiology, Narayana RN Tagore Hospital, Mukundapur, Kolkata

hiit and high blood pressure: what doctors want you to know

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HIIT & High Blood Pressure: What Doctors Want You To Know

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