Everything you need to know about HIIT

Exercise is a non-negotiable aspect when it comes to decreasing blood pressure.You might be wondering what type of exercise is the most helpful for lowering blood pressure. More and more research demonstrates the promising outcomes of a technique known as high-intensity interval training (HIIT) in decreasing blood pressure.

What is HIIT?

HIIT is a method rather than a specific activity. This strategy may be used for practically any type of nexercise, including walking, biking, swimming, bodyweight exercises, and even dancing in your living room.

** BEFORE STARTING ANY FORM OF EXERCISE FOR HIGH BLOOD PRESSURE, ALWAYS CONSULT YOUR PHYSICIAN.

Short bursts of working at your utmost maximum are alternated with short periods of active recovery rest in HIIT training. According to research, this type of exercise delivers more health benefits than any other exercise.

It reduces the amount of time you need to exercise and makes it more effective; you need to exercise for 10-30 minutes to receive significant health advantages. You burn more body fat, your metabolism boosts for a prolonged period after you complete exercising, and it also aids in the efficient utilization of oxygen.

One of the most significant advantages of HIIT is it reduces training time. When compared to conventional cardio training, you can achieve your goals in about half the time with HIIT. According to one study, just 2 minutes of high-intensity interval training (HIIT) sprinting improved metabolism as much as 30 minutes of running. HIIT training improves the efficiency of your heart and has a significant impact on naturally decreasing your blood pressure.

HIIT and blood pressure

Although any training has advantages, HIIT stands out when it comes to time savings. Using the HIIT method is the ultimate time-saver.

HIIT exercise reduces blood pressure in patients with hypertension more than any other type of exercise.

In overweight and obese people, HIIT is particularly effective at lowering resting heart rate and blood pressure.

It's been proven that doing high-intensity interval training (HIIT) three times a week for 20 minutes at a time decreases blood pressure more effectively than doing continuous endurance training.

What is the research behind HIIT's effectiveness?

• Endothelial function is altered by high-intensity interval training.
• The endothelium, a thin membrane that lines the lining of your heart and blood vessels, plays a critical role. Several substances are secreted by the cells that make up this membrane, which control how your blood vessels relax and contract.
• We know that hard, inflexible arteries contribute to high blood pressure.
• The ability of your artery walls to dilate (expand) is critical.
• Your arteries must be flexible to allow adequate blood flow throughout your body.
• More than any other traditional form of exercise, HIIT enhances endothelial function and lowers arterial wall stiffness.
• A 1% improvement in endothelial function can reduce the incidence of cardiovascular events like heart attacks and strokes by 13%.
• According to one study, utilizing a HIIT training strategy for only two months and 24 exercise sessions, 73 percent of patients were able to lower their blood pressure to normal levels. The systolic blood pressure was reduced significantly from 145.4 (9.0) to 118.3 (15.6) mm Hg.

How to Apply HIIT

With HIIT training, you'll go all out for a short period at a high intensity. After that, you take a short 'active recuperation' break. This approach can be used for any exercise, including walking, running, jumping rope, cycling, and even weight training. If you want to avoid injury, ride a stationary bike. Incorporating HIIT into your training is simply a fantastic idea.

Using the HIIT on a stationary bike

• For 5 minutes, warm up on a low setting.
• Increase the tension on the bike after your 5-minute warm-up and pedal as rapidly as you can for 20 seconds. The Sprint phase is what it's called. Reduce the tension on the bike after the 20-second sprint phase and comfortably pedal for 2 minutes.
• This is one HIIT workout.
• You are done if you repeat the steps above five times.

Heart Recovery Tip

• Lower the tension after your 20-second run and wait 60 seconds before checking your pulse. Your high pulse should drop to 8-10 beats per minute. This is where your heart will heal. If your pulse does not drop below 8-10 beats after a few minutes, you should stop and call it a day. For example, after a 20-minute all-out sprint, your heart rate will rise to 110 beats per minute. Your pulse rate should drop to 100-102 beats after one minute of lowering the tension and comfortable pedaling. That's an excellent heart recovery.
• This technique may be used for walking as well. Simply walk for 5 minutes at a reasonable speed, and then take a 20-second "brisk" walk. Repeat for a total of five times while walking comfortably for two minutes.

That's all you have to do to get the most out of this high-intensity interval training (HIIT) to drop your blood pressure.


Dr. Sheets recommends that you have your blood pressure checked by a doctor and, if it is found to be high, consider chiropractic adjustments before taking BP medication. Chemical medications frequently have unpleasant side effects that can be far worse than the illness itself. Before you do anything else, let Dr. Sheets assist you with lowering your blood pressure. Dr. Sheets has over 30 years of expertise in treating people with HBP and a variety of other ailments.