هل يكون رفع الأثقال آمنًا إذا كنت أعاني من ارتفاع ضغط الدم؟

إجابة من شيلدون جي شيبس، (دكتور في الطب)

ربما. يعتمد الأمر على مدى ارتفاع ضغط الدم لديك. يجب ألا ترفع الأثقال إذا كان لا يمكن التحكم في ضغط الدم لديك وكان أعلى من 180/110 ملم زئبقي (ملم زئبق). إذا كان ضغط الدم لديك أعلى من 160/100 ملم زئبق، فاستشر الطبيب قبل بدء برنامج رفع الأثقال لمناقشة أي احتياطات أو اعتبارات خاصة.

يمكن لرفع الأثقال التسبب في زيادة مؤقتة لضغط الدم. وقد تكون هذه الزيادة مؤثرة، بحسب مقدار الوزن الذي ترفعه. ولكن رفع الأثقال في حد ذاته قد تكون له فوائد على المدى البعيد بالنسبة لضغط الدم والتي تفوق خطورة الارتفاع المؤقت عند معظم الأشخاص.

توفر التمارين الرياضية المنتظمة - بما فيها تمارين رفع الأثقال المعتدلة - العديد من الفوائد الصحية، ومنها المساعدة في خفض ضغط الدم على المدى البعيد.

وإذا كنت تعاني من ارتفاع ضغط الدم، فاستشر الطبيب قبل البدء بأي برنامج رياضي. فيمكن للطبيب أن يساعدك في وضع برنامج للتمارين الرياضية يلبي احتياجاتك ويراعي حالاتك الطبية.

وإذا كنت تعاني من ارتفاع ضغط الدم، ففيما يلي بعض النصائح للبدء في برنامج رفع الأثقال:

  • تعلم طريقة الرفع المناسبة واستخدمها لتقليل خطر التعرض للإصابات.
  • تجنب حبس الأنفاس. يمكن لحبس النفس أثناء القيام بمجهود التسبب في ارتفاعات مفاجئة وخطيرة في ضغط الدم. عوضًا عن ذلك، تنفس بيسر وباستمرار أثناء كل رفعة.
  • قم بحمل أوزان أخف مرات أكثر. تتطلب الأثقال الأكثر وزنًا جهدًا أكبر، مما قد يؤدي إلى ارتفاع أكبر في ضغط الدم. يمكنك زيادة التمرين لعضلاتك بأوزان أخف عن طريق زيادة عدد مرات الرفع.
  • بدل بين التمارين المخصصة للجزء العلوي وللجزء السفلي من الجسم لجعل العضلات ترتاح أثناء التمرين.
11/06/2019 See more Expert Answers

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