Corso, Marcelo MSc; de Figueiredo, Tiago C. PhD; Carvalho, Danilo BSc; Brown, Amanda F. PhD; de Salles, Belmiro F. PhD; Simão, Roberto PhD; Willardson, Jeffrey M. PhD; Dias, Ingrid PhD

Strength and Conditioning Journal: August 2022 - Volume 44 - Issue 4 - p 38-61, doi: 10.1519/SSC.0000000000000688

PURPOSE:

To examine the manipulation of strength training (ST) variables (i.e., load intensity, number of sets and repetitions, exercise order, and rest interval length) on blood pressure (BP) and heart rate variability (HRV) after both a single training session and an entire long-term program.

PROCEDURES:

ST has been studied for acute and chronic effects on BP and HRV. These effects have never been reviewed collectively concerning the variables that comprise a ST program.

CONCLUSIONS:

The BP reduced significantly after an ST session regardless of the load intensity, the number of sets and repetitions, the rest interval length, the mode, and the participant characteristic (healthy patients or patients with chronic disease).

However, a high number of sets and repetitions using multi-joint exercises and longer rest times between sets and exercises may potentiate these effects.

In the HRV analyses, most of the trials showed a sympathetic predominance after an ST session, thus it is reasonable to confirm that central adjustments are responsible to control hemodynamics after an ST session.

IN PLAIN ENGLISH:

Aside from the host of other benefits of regular progressive strength training, add lowering blood pressure to the list. Do it.