Pilates and Hypertension
How can Pilates help with hypertension?
This is where Pilates can be of most assistance (also walking, running, cycling, Tai Chi and swimming) – indeed any physical activity which is rhythmical, dynamic, isotonic (not static), aerobic and of a moderate intensity i.e. where the heart is exercised at 40-60% of maximum heart rate that can be built upon.
This level of work should still allow the participant to converse with a slight challenge to the breathing rate. Resistance training to retain muscle mass and performed at a slow to moderate speed through full ranges of motion without holding the breath become important.
Pilates, with its’ use of spring resistance and pulley systems has a wonderful focus on working muscles both concentrically and eccentrically (strengthen whilst lengthening).
Pilates exercises are designed to assist us in our everyday life, working the body through full ranges of motion that are very similar to everyday activities, from bending over and picking up/putting on one’s socks through to reaching up into high cupboards or lifting heavy loads.
Whilst there may be initial concerns about exertion/over exertion – particularly from a formally sedentary client, the benefits of physical activity far outweigh the risks and place a greater importance on participating in well-supervised sessions with a well trained instructor in a supportive and safe environment.
Exercises to avoid are ones that involve static/held positions for long periods of time and also those exercises which require inversion i.e. legs and feet being higher than the heart.
Undertaking the appropriate training program can actually lower BP by 5-7mmHg and can last up to 22 hours afterwards. This is known as P.E.H: Post exercise hypotension. Pilates, done on a regular basis, also assists in keeping the arteries elastic, thereby keeping the blood flowing and reducing BP.
An added – and important – element in Pilates is the use of breath. In general, we intuitively understand the importance of breathing: “Take a breather” or “breathe deeply, count to ten and calm yourself”.
In a Pilates session, all movements are coordinated with breath. Not only does this assist the rhythm, flow and pace of your workout, it also promotes better lung capacity; elasticity in the muscles and fascia of the body, thereby ensuring better blood flow and oxygenation.
Breathing also facilitates relaxation and stress release and minimises overwork/tension patterns in the body, allowing the joints of the body become open and actively stable (not locked and rigid).
The above article is from
http://www.infinitypilates.com/articles/pilates-and-hypertension/
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