Lifting Weight and Blood Pressure

Blood pressure is something we all need to watch as many people can suffer for years with hypertension (high blood pressure) without knowing about it until the damage to their kidneys and other organs has already occured.

What many people do not know is that there is evidence to show that weight lifting has an impact on blood pressure.

What is blood pressure?

Blood pressure is the force exerted by the circulation of the blood being pumped around the body. Blood pressure is actually reviewed through two pressure guages, these are Systolic (the highest pressure reached during the transit of blood and Diastolic which is the lowest pressure experienced during blood transit.

A healthy adult would expect to see their blood pressure at the typical resting value of 120/80 that is a reading of Systolic 120 mmHg and Diastolic 80 mmHg.

Lifting weight and blood pressure

When lifting weights in the gym a persons blood pressure can rise quite dramatically, the heavier the weight lifted the higher the blood pressure becomes. If you are lifting your one rep max in any exercise you can expect your blood pressure to rise to its highest level.

As you finish your weight lifting set your blood pressure will reduce back to normal extremely quickly.

Those who lift weights regularly will not only find their physical appearance change over time, they will also find their blood pressure becomes lower as the regular exercise helps maintain a healthy heart and cardiovascular system.

Weight Training Strength Comparisons

This may seem like comparing the strength of different weight training athletes but this is actually about comparing the weight training strength comparisons of different weight training sports.

Bodybuilding

Bodybuilding is a sport where the idea is to sculpt the body to make it as muscular and symmetrical as possible while keeping the body fat levels as low as possible.

Bodybuilding encompasses many isolation movements and does not exploit the true strength of an individual thus means that pound for pound a bodybuilder is generally not as strong as a powerlifter or Olympic lifter.

Olympic Lifter

Olympic lifters are very strong and use specific lifting movements/exercises called the "snatch" and "clean and jerk" both of these are compound exercises and involve lifting a weight in a specific movement from the floor to above the head. Once the weight is lifted the Olympic lifter will let the weight drop to the floor moving out of the way to ensure they are not hit by the falling weight.

Olympic lifters are clearly very strong, much stronger than their bodybuilding counterparts but are arguably not as strong as powerlifters.

Strong Man

Strong man encompasses many different rounds of competitive lifting from carrying a 170kg (374lb) shield as far as possible to lifting concrete balls up to 160 kg in weight and putting them on podiums at about shoulder height.

Strongman is a competition where brute strength is important, but more important it is a strength athletes sport where it is not just about lifting a heavy weight but also the amount of time involved with keeping the weight off the ground.

Powerlifters

Powerlifters are arguably the strongest of all weight lifters, especially powerlifters that lift weights raw (without support). What sets powerlifters apart from Olympic lifts is that they don't just lift in one direction. What sets powerlifters apart from strongman competitors is the shear explosive power used in lifting a weight in a specific move.

Powerlifters lift in three different compound exercises, the bench press, deadlift and squat.

Powerlifters are generally seen as stronger than any of their other weight lifting counterparts for one reason only, this reason is that powerlifters not only have to lift the weight to a specific position the same as an Olympic lifter, they also have to use eccentric contraction to return the weight to its initial starting point adding extra stress and required strength to do so.

Summary

It may be an argument that many will contest but out of all weight lifting sports if we use weight training strength comparisons then powerlifters are the strongest of all the sports.

Strongmen are clearly the most athletic but there is no other weight lifting sport where a person can deadlift over 1000 lbs off the floor with a barbell (the strongman version lifting 1100 lbs does not count as its lifted over a shorter distance).

What are your thoughts, do you agree with my claims?

Micronutrients and training

Micronutrients are just as important as macronutrients when it comes to training. Everyone knows about the macronutrients they need (fats, protein, carbohydrates etc) but how many know about what micronutrients their body needs on a daily basis?

Micronutrients are products that are needed to sustain life, unlike macronutrients which are needed in large quantities micronutrients are needed in very small quantities , so small in fact that most are only required in doses of 100mg or less every day.

Micronutrient deficiency

There is a belief that one third of the worlds population suffer with a lack of micronutrients in their diet, this is not just reserved for the third world this includes many in western society.

The most common deficiencies include Zinc, magnesium, vitamins A and E, iron and iodine.

The micronutrients, otherwise known as microminerals, that the body requires are

• Iron
• Cobalt
• Chromium
• Copper
• Iodine
• Manganese
• Selenium
• Molybdenum
• Zinc

Micronutrients and training

Those who train professionally will not only watch their macronutrient intake (protein, fats and carbohydrates) they will also watch their micronutrient intake as they understand that these small quantities of minerals have a huge impact to their training.

If you take in enough (not too much) macro and micronutrients then you really do have a great diet that will see your gains increase dramatically due to the body having everything it needs to repair and build your muscle mass.

I personally take zinc and copper supplements to support my diet, this ensures I am getting my micronutrient intake to support my training.