Often when we consider improving the health of an individual suffering from cardiovascular disorders, cardiovascular training when recommended by a health professional is the go-to tool. However strength training is now known to promote acute reductions in blood pressure – the phenomenon is called “post exercise hypotension” and has recently been suggested as an important tool in controlling hypertension and even cardiovascular disease.
Despite strength training showing promising outcomes in cardiovascular health, it’s critical we don’t jump into workouts as personal trainers until thorough research has established intensities, rest intervals, exercise orders, rep ranges, and set volume. Recently Bentes et al., (2015) has examined the influence of number of sets on blood pressure and heart rate variability after a strength training session.
The study involved the researchers comparing the results of three different groups completing different set volumes over 3 separate weekly resistance sessions. Each weekly resistance session was separated by 72 hours.
- Group 1- Performed 1 set per exercise
- Group 2- Performed 3 sets per exercise
- Group 3- Performed 5 sets per exercise
All three groups completed the exercises in circuit fashion completing the prescribed reps before moving onto the next. Exercise order was:
- Bench Press- free weights
- Lat Pulldown- Life Fitness exercise machine
- Shoulder Press- free weights
- Bicep Curls- free weights
- Triceps Extensions- Life Fitness exercise machine
- Leg Press- Life Fitness exercise machine
- Leg Extensions- Life Fitness exercise machine
- Leg Curls- Life Fitness exercise machine
The rationale for the exercise order is founded in the notion that lower body exercises influence the post exercise hypotension response more significantly due to greater muscle mass involved.
Following each session the researchers recorded blood pressure immediately after the session, then at 10 minute intervals up to 60 mins post training.
The results were extremely interesting:
- Overall the study added to the evidence that strength training acutely reduces systolic blood pressure, diastolic blood pressure and mean arterial pressure.
- Furthermore the magnitude and duration of post exercise hypotension was found to be superior in higher volume training, i.e. the 5 set group induced the greatest acute reduction compared to the 1 set or 3 set program.
- Furthermore it was shown that post exercise hypotension can be minted following 60 minutes of resistance training.
In summary it is still very early days in terms of putting specifics on programming for reductions in hypertension, however as we can see by the excellent study conducted by Bentes et al., (2015) higher volumes of strength training appear to be more beneficial.