Sport is he alth, and this statement is indisputable. But regular classes with intense physical activity have the other side of the coin - the appearance of many pathologies and functional disorders of organs and systems, even in young people. The most common example is an increase in blood pressure in athletes. There is simply no training without hypertension.
How high blood pressure (BP) occurs
Many people are not even aware that they have high blood pressure, even if it is sometimes measured. This is why doctors call hypertension the silent killer. Pathology is insidious: 70% of people suffering from an illness die in the first 5 years after an official diagnosis. 89% die in their sleep. High blood pressure is a direct path to heart attacks and strokes.
Pressure overview
The human heart is a pump for pumping blood in the body and providing it to all organs and systems. When it contracts, the chambers are compressed, and the bloodreleased into the bloodstream. This contraction is called systole. Then the heart muscle relaxes (diastole) and blood enters the heart chambers again for subsequent ejection. From here, 2 pressure indicators are obtained: systolic and diastolic - upper and lower, respectively.
The normal blood pressure of an adult should not exceed 120/80 mm Hg. Art., indicators below these figures (for example, 110/70) are also normal. But a fall below 110 or an increase above 130 mm Hg. Art. no longer considered the norm.
130/80 is still the norm, but already borderline. Exceeding values of more than 130/90 indicate hypertension.
BP 140/95 - definitely hypertension of 1-2 degrees, which requires treatment. The pressure can rise in a person at times, for example, with excitement, fear, or even cleaning the room. The pressure in athletes during exercise increases not only in terms of indicators, but in frequency, i.e., it increases many times during training. In sports, the heart experiences such loads all the time, working in extreme mode. Hypertension develops if the blood pressure in athletes is exceeded more than 2 times in a row during a workout.
Etiology of the phenomenon
The reasons are determined by the saturation of loads, nutrition and lifestyle of the athlete. Active sports are automatically a risk group for hypertension. Strength and extreme sports contribute to the development of the disease.
- Bodybuilding, arm wrestling are direct provocateurs of hypertension. How it happens: a huge weight is lifted in a jerk with holding the breath and strong muscle tension. After the jerkless sharp throw with weight lowering and relaxation of the heart muscle. This gives a sharp jump in pressure and can end in disaster. With hypertension, intensive and long-term fitness, lifting the barbell are banned.
- Diving. The scheme for lifting blood pressure here is similar to that described. The difference is only in the presence of the body under water with the action of external pressure in addition.
- Parachuting. At altitude, there is always insufficient oxygen, and in skydivers this is combined with an adrenaline rush. All internal organs are working to the limit.
Working hard is what competitions and demonstrations are all about. This has the most negative effect on the heart and vascular system, because in order to pump blood in large volumes, the heart must increase its output and frequency of contractions. And this is nothing more than tachycardia and hypertension.
The pressure in athletes also increases from additional negative factors:
- nervous tension from fear of losing;
- fluctuations in body weight;
- lack of sleep;
- s alty food.
For example, a strict diet allows the body to be in the right size and weight. This means the absence of nutrients in the diet, and hence the increase in pressure.
Violation of sleep patterns also entails pressure surges. Stress is present in all competitions, so it is correct to measure blood pressure at rest.
Anabolic steroids definitely increase blood pressure, you can provoke a jump with long sleep, constipation.
Taking a bath or shower is also a reason why water treatments are requiredrecovery time. New technologies increase blood pressure - gadgets with electromagnetic fields. Cold in the sleeping room causes vasospasm and also increases blood pressure. The optimum temperature in the room should be around 20 degrees.
Smoking, strong tea and coffee, especially on an empty stomach, are essential provocateurs of hypertension.
BP is not measured lying down or cross-legged - this will always increase the performance. Ideally, you should sit straight.
Power sports
Strength sports are a great and constant stress for the body, after which time is required for a long recovery of the heart and blood vessels. But the problem is that professional athletes cannot afford long pauses. That is why even before the age of 30, all security officials often develop hypertension - pathologically high blood pressure in athletes. The optimal sport for disease prevention is aerobic exercise (such as walking, swimming and yoga). At the same time, the vessels expand, blood pressure normalizes, and the cardiovascular system (CVS) trains. But the security forces cannot afford such a luxury, because during aerobics they will lose their shape and muscle volume.
Even during one workout, the blood pressure of athletes changes dozens of times and more often upwards. The heart is gradually wearing out.
Worrying symptoms
In order to detect a violation in the work of the heart in time and the beginning of an increase in pressure, in the gym you need to have water, a tonometer, validol,nitroglycerin or prescribed hypotension. You need to measure the pressure several times. It is very convenient to simply wear a bracelet with a tonometer on your hand. It is light, automated, compact and especially relevant for professional athletes.
Stop exercising, or better yet, call a doctor, necessary if:
- behind the sternum, with a return to the shoulder blade, arm, there was a sharp pressing pain;
- sudden nausea, sometimes with vomiting;
- the eyes are dark and flies flash;
- dazedness and ringing in the ears;
- cold sweat;
- suffocation and fear of death.
Try to go out into the fresh air or sit down near an open door or window. Try to calm down and relax.
Ask for a glass of cold water to drink and wipe your hands and face. It is necessary to take validol or valocordin drops.
Another option: I feel normal, and the pressure is increased on the tonometer. The algorithm of actions does not change this. Sports training is stopped immediately.
Training the heart muscle
With aerobics, blood vessels become elastic due to the development of vascular endothelium, the appearance of new capillaries. This increases the efficiency of the heart. It also improves blood supply to the skeletal muscles.
The most useful for the heart and blood vessels are:
- swimming;
- race walking;
- yoga (not all asanas);
- water aerobics;
- calm running;
- qigong gymnastics;
- stretching;
- breathing exercises;
- cycling;
- ski trips;
- sport dancing and skating.
The list is quite impressive, but running, walking and yoga are of particular importance.
Running is the most popular and beneficial sport for hypertension. A moderate pace of jogging strengthens the heart, improves general condition, lowers blood pressure, and increases the supply of oxygen to the brain. Running is not about speed, it's about duration. He althy and fresh air.
Race walking is also a choice for hypertensive non-sportmen. By the way, the pressure in former athletes often remains significantly elevated and requires not only control, but also treatment. Therefore, these recommendations are useful for them too.
The action of anabolics on blood pressure
Anabolic steroids are popular not only among bodybuilders. Results with their use, of course, improve, but at a high price.
The unequivocal increase in achievement backfires in that anabolics increase BP in 50% of cases of use and the risk of cardiac and vascular pathologies.
It is strongly not recommended to combine anabolics and sports for the following categories of people:
- Over 35.
- With poor heredity, predisposition to hypertension in the family. If the parents were hypertensive, the offspring will have a 75% chance of hypertension.
- Who already have at least 2 risk factors for developing hypertension.
The same goes for sports nutrition: if a jar contains indications of caffeine and ephedrine content, put it back on the shelf. Even with GB(Hypertension) 1st degree can not be taken. And glutamine, phosphates and creatine are harmless.
Pressure after loading: norm and tolerance
Normal pressure for an athlete should be 120-130/80-90 mm Hg. Art. After exercise, the acceptable change is 140-150 / 90-100 mm Hg. Art. It is important not only to monitor and control the indicators of the tonometer, but also the time for which the numbers return to normal, that is, the period for which the pressure is restored. Normally, it should be no more than an hour. The indicators after the load and before it are unequal. Pressure tends to rise.
In general, the pressure of athletes is lower than that of ordinary people, due to the constant training of blood vessels. After active physical activity, the pressure rises - this is natural and normal, if in a certain time everything returns to normal to the original numbers. It is sharp jumps that are dangerous for athletes, which can provoke a stroke even with a small load.
When to measure blood pressure in the gym?
At all stages of visiting the hall:
- Measure before exercise at rest.
- Repeat after initial load (should not make a big difference).
- Measure the pressure immediately after training and after half an hour.
If the pressure of the athletes is more than 140/90, you should stop exercising.
Pulse
Athlete's pulse and blood pressure, professionallyinvolved in power sports are always elevated. The system starts to work hard, so beginners may be afraid of their off-scale pulse.
A person's heart rate decreases slightly with age. In old age, it rises slightly again. In women in menopause, the pulse is increased. At the same time, stamina also drops.
If at the beginning of the sports path, at the age of 15-25, the pulse can be 75-80 beats per minute, then at the age of 30 - 45-50 beats. This is considered the norm of pressure in athletes, in an ordinary person it is bradycardia. In women in the same age group as men, the pulse is always 7-10 beats less.
Weak pulse is the result of insufficient work of the heart. Pressure and pulse are not directly related - you can not think that slowing the pulse will reduce pressure.
With significant physical exertion in professional athletes, the pulse can reach 200 beats, in weightlifters at the time of lifting loads up to 120-135 beats per minute. At these moments, it is important to control your breathing.
Hypotension in athletes
Hypotension is more often a problem for young women. With this pathology, the cells of the body receive less oxygen and nutrition, a state of persistent hypoxia develops. The autonomic nervous system plays a significant role in its development.
Why blood pressure drops during sports activities
Reducing blood pressure after physical education is illogical, but may occur due to the following factors:
- vegetative-vascular dystonia;
- overwork or poor physical fitness;
- mitral valve insufficiency, such as after rheumatism;
- angina;
- hypotension from nature.
Rest after exercise is very important: the greater their intensity during training, the longer the rest should be - from 24 to 48 hours.
Is it possible to play sports with low blood pressure
Not all sports are good for hypotension. By the way, hypotension patients live longer.
If, with hypertension, the vessels experience a load on the walls and can burst, then with hypotension, the blood, on the contrary, does not enter the brain well, which provokes hypoxia with subsequent fainting and dizziness.
Low pressure in an athlete will lead to his fall right during training, therefore, with hypotension, classes with tilts, lowering the head, somersaults, hanging the body on the horizontal bar, squats - with everything related to balance are excluded. Fatigue and lack of sleep, diets and fasting for various purposes aggravate the condition.
How to recognize hypertension
Increased blood pressure in athletes manifests itself as characteristic headaches in the back of the head and temples, dizziness. Manifestations during training intensify, at rest they may be absent. Other signs of high blood pressure:
- nosebleeds;
- tinnitus;
- impaired vision and hearing;
- nausea or vomiting;
- sleep disorders;
- swelling of limbs;
- hyperemic face during exercise;
- heart pain and increased heart rate even at rest.
Hypertension treatment
Therapy is complex, butantihypertensives predominate. They are selected only by a doctor, individually, taking into account the stage of hypertension, age and concomitant diseases.
Sartans, ACE inhibitors, blockers (alpha and beta), calcium antagonists, diuretics, combined drugs may be prescribed.
The list is huge, and they all have certain indications and contraindications. Self-medication is excluded.
It is also recommended to regularly measure blood pressure - 3 times a day: immediately after waking up, during the day and before bedtime.
Therapy is successful if blood pressure does not rise above 120-130/80-90 mmHg. Art. Blood pressure instability may indicate the possibility of complications or improper treatment.
Prevention
Intense physical activity is contraindicated. Aerobics, swimming, Nordic walking or yoga are helpful. With hypertension of the 3rd degree, only walking is allowed.
Diet essential - table number 10: reduce s alt, sugar and animal fats.
Requires cessation of anabolics, exclusion from the menu of coffee, tea, energy drinks and soda. Prophylactic multivitamin intake is indicated to strengthen immunity.
Recommendations for controlling blood pressure during training
In training, the following rules should be followed:
- Compliance with the proper water regime - 2.5 liters of clean water per day.
- The allowable heart rate is not more than 76 beats / min 2 hours after exercise.
- In order to reduce blood pressure, breathing exercises are applicable: slow deep breathing with hands on knees. Socan reduce blood pressure by 20 mm. There is another option - put your hands behind your head and, straightening up, take a deep breath.
So, what pressure should athletes have? The characterizing norm after loading is 131/84 mm Hg. st.
