Can HIIT Lower High Blood Pressure?

What Are the Benefits of HIIT? 

HIIT, or High-Intensity Interval Training, is a workout method involving short bursts of intense exercise followed by brief rest periods. This alternating pattern boosts cardiovascular fitness, burns calories quickly, and improves endurance. HIIT sessions are typically brief but highly effective for improving overall fitness levels and can even be adapted to various forms of exercise such as running, swimming and body-weight exercises. The workouts can be done at anytime, anywhere and range massively depending on your ability and fitness level.  

HIIT sessions are typically shorter than traditional workout routines, making them more time-efficient and potentially easier to stick with in the long-term.

How Does HIIT Help Lower Blood Pressure?

Studies show that HIIT is likely to reduce your blood pressure more than any other exercise [1]. It can lead to significant reductions in both systolic (top figure) and diastolic (bottom figure) blood pressure. 

It does this in various ways:

1. Vasodilating vessels:
   • HIIT enhances the inner lining of blood vessels which results in better vasodilation (the widening of blood vessels), helping to reduce blood pressure. 
2. Weight loss:
   • HIIT is highly effective for weight loss and improving body composition by reducing fat mass while preserving lean muscle. Since excess body weight, particularly abdominal fat, is closely linked to high blood pressure, reducing weight through HIIT can contribute to lower blood pressure levels.
3. Improved insulin sensitivity:
   • Regular HIIT sessions improve insulin sensitivity, meaning the body can manage blood sugar levels more effectively. Improved insulin sensitivity is associated with lower blood pressure, as poor insulin sensitivity and insulin resistance are risk factors for hypertension.
4. By affecting the nervous system:
   • HIIT can positively affect the nervous system by enhancing parasympathetic activity which promotes relaxation and reduces stress. It also decreases heart rate and dilates blood vessels, leading to improved blood flow and reduced blood pressure.

Getting Started with HIIT!

Before starting a HIIT program, especially for individuals with hypertension or other cardiovascular conditions, it’s wise to consult a healthcare provider or personal trainer. An initial assessment can help tailor the intensity and type of exercises to individual fitness levels and health status.

People should start with moderate-intensity interval training and gradually increase the intensity and duration as their fitness improves. This approach minimises the risk of injury and allows the body to adapt to the demands of HIIT!

So, What’s the Verdict?

HIIT has a profound impact on blood pressure, as well as improving vascular function, weight management, enhancing insulin sensitivity, and having beneficial effects on the nervous system. It’s quick, convenient, and inexpensive, with a huge selection of free workouts online, making it an easy way to naturally lower your blood pressure.

Check out our our exercise blog ‘Best Stretches to Lower Hypertension’ for more workout ideas to lower high blood pressure. 

References:

1. Emmanuel Gomes Ciolac. High-intensity interval training and hypertension: maximizing the benefits of exercise? Am J Cardiovasc Dis. 2012; 2(2): 102-110.