About Hypertension | KinCO - A Healthy Investment

Get the upper hand
on hypertension

Lower your blood pressure
with exercise

Get the upper hand
on hypertension

Lower your blood pressure
with exercise

As kinesiologists, we want to help you use a powerful pill that practically has no side effects: physical activity.

Below you’ll find the structure and key points you need to complete a workout designed to help you better control joint pain. Commit yourself to a workout routine, that we can adjust to your needs, and we’ll help you get the upper hand on hypertension.

As kinesiologists, we want to help you use a powerful pill that practically has no side effects: physical activity.

DEFINITION

Characterized by abnormally strong pressure on the arterial wall at all times including at rest.

REST

HIGH BLOOD PRESSURE

NORMAL BLOOD PRESSURE

>140/90 mmHg
HYPERTENSIVE

≤120/80 mmHg
HEALTHY

REST

HIGH BLOOD PRESSURE

>140/90 mmHg
HYPERTENSIVE

SYMPTOMS

Hypertension usually has very few symptoms. However, very high blood pressure can cause the following symptoms:

Headache
Fatigue with or without confusion
Dizziness,especially after meals
Blurred vision
Respiratory discomfort

Hypertension usually has very few symptoms. However, very high blood pressure can cause the following symptoms:

Headache
Fatigue with or without confusion
Dizziness,especially after meals
Blurred vision
Respiratory discomfort

CAUSES

Hypertension arises from several factors including age, family history as well as lifestyle factors. These include being overweight, having a sedentary lifestyle and the consumption of tobacco, salt, junk food and alcohol.

Over time, these factors can cause hardening, vasoconstriction (tightening) or partial blockage, due to accumulation of fat, in the blood vessels. This diminishes the health of the arteries and increases the difficulty of the heart to circulate blood through the body.

TREATMENTS

No treatment will permanently cure hypertension. It is a chronic disease fand a lifetime treatmenty is needed. Early diagnosis helps treat this disease and avoid or delay complications.

Adopting a Healthy Lifestyle.

Improving diet and regular physical activity are an essential part of treatment. If you are taking medication, be sure to tell your doctor before you start this step.

Medication to lower blood pressure.

If the prior measures are not sufficient, your doctor may prescribe one or more medications to help regain control.

No treatment will permanently cure hypertension. It is a chronic disease fand a lifetime treatmenty is needed. Early diagnosis helps treat this disease and avoid or delay complications.

Medication to lower blood pressure.

If the prior measures are not sufficient, your doctor may prescribe one or more medications to help regain control.

Get The Upper Hand Today!

PHYSICAL ACTIVITY AND HYPERTENSION

Regular physical activity helps eliminate the accumulation of fat in the arteries, improves kidney function and strengthens the heart. These changes facilitate the work of the heart.

Physically active people affected by hypertension generally have lower blood pressure and are therefore less likely to suffer from the various complications associated with the disease.

TRAINING

For a safe training sesion, be sure to:

Consult with your doctor to ensure that your blood pressure is under control
Listen to your body. If you feel discomfort during exercise, stop and consult with your doctor
Keep well hydrated. It is important to consume water before, during and after exercise

For a safe training sesion, be sure to:

Consult with your doctor to ensure that your blood pressure is under control
Listen to your body. If you feel discomfort during exercise, stop and consult with your doctor
Keep well hydrated. It is important to consume water before, during and after exercise

To control hypertension, it is extremely important to do at least 150 minutes of moderate-intensity, physical activity per week. Below is a sample weekly training plan to get you started on the right foot.

To show you how we can help, you will find below a week plan for your work-out.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Training	*Walk 30 min	*Walk 30 min	Training	Rest	*Walk 30 min	Rest

Monday	Training
Tuesday	Walk 30 min*
Wednesday	Walk 30 min*
Thursday	Training
Friday	Rest
Saturday	Walk 30 min*
Sunday	Rest

* Walk with a moderate intensity, where you should be able to speak, but not sing, during the activity.

Feeling in control is Empowering and
it's our goal to Empower you to be Healthy.

Cardiovascular training (20 min) + Resistance Training (35 min).

A - Start with a warm-up, the goal is to prepare the body for training.

A1 - Walk for 10 minutes at a moderate intensity.

B - To complete your circuit training, perform exercices B1 to B5, taking a 30-60 second rest after each exercise. Based on your fitness level, repeat the circuit 3-5 more times.

For each exercise, perform as many repetitions as possible in 30 seconds:
B1 - Body weight Squats;
B2 - Push-ups on knees;
B3 - Bridge;
B4 - Mountain climber;
B5 - Jumping Jacks.

C - Always finish with a cool down to relax your muscles and avoid a drop in blood pressure that can cause dizziness or, in extreme cases, fainting.

C1 - Walk for 10 miutes to calmly recover.

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