How to control blood pressure

Introduction

When the systolic and diastolic pressure of the body exceeds their limits the situation is called the high blood pressure of the body. It is a serious and dangerous condition of the body and sometimes when it is not controlled it may cause the death. In medical terms it is known as the hypertension. There are many ways to control the blood pressure. Medications to control the blood pressure are also available and home remedies are also available to control the condition. There are some ways to control the high blood pressure.high bp

Lifestyle

The most important factor in causing high blood pressure is the lifestyle. Most busy routine and the use of junk foods are important factors in causing the blood pressure. Due to high work load and less body activity and extra use of junk foods are the main cause of blood pressure. However to prevent high blood pressure one should have to change his or her lifestyle. Daily exercise of 30 minutes is very important to control it. The Less use of junk foods is necessary. Lifestyle and eating habits are major factors to prevent the high blood pressure.

Reduce extra weight

The main factor in raising the blood pressure is overweight. When weight increases blood capillaries become thickened and flow of blood jumps up and chances of heart attack increase so weight reduction is a very important step to control blood pressure. Lower will be the weight lower will be blood pressure. Medications in case of more body weight are also dangerous and complexity increases.

Healthy and low sodium diet

A person with high blood pressure should eat a healthy diet. A diet lower in sodium (household salt) is helpful in keeping the blood pressure normal. When the symptoms of blood pressure raised then sodium play a more major role in causing death because sodium in blood exceeds the normal extent. Diet low in fat. High in calories, high in fiber and protein is good for normal blood pressure. Low cholesterol diet is beneficial for a hypertension patient.  Foods high in potassium are helpful in lowering the effect of sodium on blood. Fresh fruits and green vegetables are helpful in lowering the level of sodium.

Limit the use of alcohol and carbonated beverages

Less use of alcohol is helpful in reducing the blood pressure and in keeping it normal. Alcohol and carbonated beverages also cause hypertension because these drinks also increase the body weight and hence chances of hypertension raises.

Medication

If problem of high blood pressure occurs then one should regularly visit his doctor and use the medicines according to the advice of a doctor. A regular check-up either at home or in the clinic is better. Sao.org can guide you more about the medication to control blood pressure.

high bp

Description

One should not ignore the risk factors of high blood pressure as described above to control and to prevent high blood pressure.

Add Calcium and Protein in Your Daily Diet for Avoiding Health Problems

Poor diet can give rise to many problems. Different problems related to skin, hair and physical health can be caused due to improper diet. Poor diet can also cause psychological disorders. Most common problems caused by unhealthy diet are obesity, heart diseases, Hypertension, Diabetes, cholesterol problems, high blood pressure, etc. Depression and Anxiety have become very common problems among people these days, especially in women. For avoiding these problems, people should take extra care of their diet. They should eat healthy food and must avoid eating fatty and oily foods. People should add following items in their everyday diet:

http://www.savergen.com/garcinia-cambogia-extract

  • Milk: Milk is actually one richest source of calcium. For a human body, calcium is very much important. Doctors always recommend that people should eat food full of calcium, vitamins and other essential minerals. Most people avoid drinking milk out of fear that milk contains fats. This is why women think that drinking milk would make them fat. This is totally wrong. Milk does not contain any fat neither it makes anybody fat. It only fulfills the calcium requirement in a body. Drinking one glass of milk everyday makes teeth and bones stronger and the people who do not drink milk, faces many health problems in their future. Moreover, it also helps in reducing blood pressure to normal state. It is a natural medicine for people suffering from high blood pressure. It saves people from many diseases and also helps in clearing the skin that naturally enhances beauty of the people. Some of its further details are also available on Saver Gen.

  • Fish: It has been proved by many physicians that fish helps in maintaining health of people. It contains a sufficient amount of minerals that provide energy to people. It is really good to eat, especially for women because of calcium, proteins and vitamins. Fish actually saves people from many physical as well as psychological disorders by fulfilling the calcium requirement of human bodies.

  • Cheese: Though cheese contains fats but it is full of calcium and other important minerals. For people, especially the teenagers and women, proper amount of calcium intake is very important. They should eat all types of healthy foods that contain calcium, proteins, iron and other essential minerals. There is different kind of cheese available in markets. All of them are different in taste as well as they contain different amount of minerals. Some of them are totally free of fat and rich of calcium and proteins and some are fatty. More than that, cheese helps a lot in making body structures stronger. This is how sufficient intake of cheese can actually result in strengthening teeth and bones of people.

  • Yogurt: Daily intake of yogurt is very important for people to maintain their health. Yogurt contains all such nutrients that are essential for human bodies to grow. Yogurt actually contains bacteria that are known as pro-biotics. This bacteria help in making digestive systems stronger, proving it to be an important element for human bodies. Adding yogurt in the daily diet can save people from a number of serious health problems. Have a look at Saver Gen for further details.

  • http://www.savergen.com/garcinia-cambogia-extract

Doris Barrilleaux

Mother of five, grandmother, photographer,editor, stewardess, IFBB chairwoman and competition Judge handles more tasks at 51 than most women are capable of at 21.

Consistent exercise and proper diet help her nullify the slow-down associated with aging.

Bed rest similarly results in a de­creased cardiac output and stroke vol­ume.

Systolic blood pressure [pressure at the contraction of the heart, as op­posed to diastolic pressure when the heart is expanding and filling with blood] increases with age and weight­lessness. A study group exercised eight subjects 55-78 years of age and noted a fall in systolic blood pressure, indicating that at least some of the supposed age change may be due to inactivity.

In astronauts, the sense of balance is decreased, but a program of in-bed exercise can largely offset this loss. Physical inactivity, weightlessness and aging all result in a loss of body water. One researcher reported a decrease of body water from 62% of body-weight at the age of 25 to 53% at the age of 75. In one bed-rest study, plasma volume fell 11%, 15% in an­other.

Blood Components

The cellular components of blood show kindred alterations with age and inactivity, and in the astronauts in the Skylab program. In all three circum­stances, red blood cell mass is dimin­ished. One research group reported decreased production of red cells and lymphocytes as the result of space flight. Aging and physical inactivity share an increased tendency to blood clotting.

Body Composition

Among the most commonly noted physical changes with age is a loss of lean bodymass. Accompanying this are a loss of bodyweight and a rela­tive increase of bodyfat. Protein wastage is evidenced by an in­creased nitrogen excretion in the urine. As a person is put to bed, the identical changes areseen. One re­searcher reported that 40 of the 43 astronauts suffered a net loss of 2.8 kilograms, or slightly more than five pounds, of bodymass during flight.

Numerous workers have shown that an active exercise program is able to reverse the body composition changes in older people. For example, master­class athletes have less than 14% bodyfat in contrast to the 30% or more of the average older person. In a simi­lar way, the decreased muscle strengthshown to accompany aging, inactivity and weightlessness can be counteracted by a program of active muscle use.

Calcium wastage is consistently re­corded as one of the hallmarks of the aging process. Osteoporosis and hip and vertebral fractures are the epidemic results of this process.

Bed rest and immobilization are accompanied by calcium deficit. The Skylab astronauts lost four grams of body calcium a month during space flights of up to 84 days. Researchers have estimated that the continued loss may preclude space missions more than nine months long unless effec­tive countermeasures are developed. Such attempts are under way.

Attempts to correct the calcium loss by supine exercises (up to four hours daily of bicycling) have been un­successful. A group of researchers estimated that three hours of daily standing is the minimum effective duration to reverse the loss of calcium through disuse. As far as I know, there are no studies indicating that osteo­porosis, once established, can be re­versed or attenuated by a program of physical activity, although such a re­sult would seem likely.

Metabolic and Regulatory Function

Most of the alterations described thus far have represented structural phenomena common to aging and in­activity. There exist corresponding functional changes as well. These range from slowed bowel functions to disordered glucose tolerance. Numer­ous workers have described the altered toleranceto glucose with aging to the extent that some correction of the standard normal values for the glu­cose tolerance test may be appropri­ate for age. Of interest is the observa­tion that bed rest also causes a sub­stantial intolerance to glucose. Verti­cally immobilized monkeys likewise demonstrated the glucose abnormal­ity, indicating that decreased physical activity rather than gravity was the cause. The degree of abnormality is in proportion to the degree of immo­bilization, and doing isotonic and iso­metric exercises improves the defect.

The association of changes in sex­ual function and aging is renowned. The use of androgens and estrogens to offset the effects of aging has under­laid much “youth therapy.” Plasma testosterone levels are either un­changed or slightly lowered with age. Less fully appreciated are the ob­servations that serum androgen levels decrease with enforced inactivity and increase with exercise. One research group reported that ambulatory men had a mean serum androgen level of 5.5 milligrams per liter, while 15 immo­bilized men had a mean value of 0.6 milligrams per liter. Similarly, immo­bilized monkeys show decreased (Continued on page 186)

Ernie Franz feels stronger at 45 than ever In his life. He’s the 1974 World Powerllftlng Champ, runner-up In two Mr. USA events, and holds numerous Masters powerllftlng records. This mighty deadllft at a Masters event was part of a total 2000 pounds that Ernie hefted In the three powerllftlng categories. His best lifts at 45 are: squat, 782; bench press, 470; deadllft, 760.

Your aging process — physical, emotional, mental and sexual decline — is accelerated through inactivity. And our author’s prescription for longevity? A lifetime of fitness!

by Walter Bortz II, MD

Reigning Mr. Olympia Chris Dickerson is also a student of ballet, acting and singing. Chris thinks bodybuilding is an equal art. He has spent years sculpting his physique so that, at 43, he appears as young and strong as competitors half his age. Jane Fonda, 45, trains with weights and does her famous aerobics for health and beauty. The confidence that exudes from a healthy, youthful appearance adds to her award-winning acting and contributes to her outspoken, independent character.

As we scan the time slope of our ex­istences, it seems wise to inquire whether the decay curve contains any elements that may be subject to active intervention. As recently as a few years ago, arteriosclerosis was considered an inevitable consequence of the ag­ing process, in effect an expression of”God’s will.” We now identify arterio­sclerosis as a disease, as surely as tuberculosis, and thus subject to pre­cise definition and prevention.

In reviewing the changes com­monly attributed to the process of ag­ing, I was struck by the coincidence of many of these with changes that accompany physical inactivity. The new science of space medicine has greatly expanded our understanding of the morbid physiology of enforced rest and weightlessness. By looking beyond ourselves, we are discovering more about what we are within. In this article I review the many similarities of the deterioration caused by aging and physical inactivity.

Cardiovascular System

Certainly one of the most funda­mental measurements that we can ap-

Condensed from JAMA, The Journal of the American Medical Association, with special permission of the author. JAMA 1982; 248: 1203-1208. Copy­right 1982, American Medical Asso­ciation.

Apply to ourselves is maximum oxygen consumption (VO2 max). The VO2 max declines with age, at about 1% a year. Research workers, however, have shown that a program of physical activity markedly alters this decline. A conditioning program for the inactive could recapture 40 years’ worth of VO2 max. It seems extremely unlikely that any future drug or physician-directed techniques will approach such a benefit. Similarly, bed rest deconditioning leads to a major decrease in VO2 max that can be largely offset by a program of in-bed exercises. Even chair rest has been re­ported to decrease VO2 max. On the other hand, trained athletes have high levels of VO2 max.

It is likely that the major determi­nant of the decline resides within the circulatory system. Cardiac output de­clines with age. This is largely a result of decreased stroke volume, since the resting heart rate does not change with age. It has been shown, however, that the maximal heart rate does. Both theisometric contraction phase and re­laxation times are prolonged with age.

“VARIETY IS MY SPICE OF LIFE!”

to this new weight. They also adapt to a particular workout. By constantly changing my workouts, however, I am able to keep my muscles off-balance. I shock them so they can’t adapt to a consistent stress and they’re forced to grow larger and stronger. I never al­low my muscles to adapt to a set type of workload. Essentially, I follow a sort of ‘nonroutine routine,’ and it works!” Like most bodybuilders, Rachel has a set off-season goal — to improve her overall proportion, symmetry and muscle mass. “Then during my pre-contest cycle,” she says, “I put the fin­ishing touches on my physique, sharpening and polishing all the new muscular development I’ve acquired during my off-season training. I’m talk­ing about the finest and most minute details of muscular definition that I can’t pay attention to in the off-season.

Off-Season vs Precontest Variants

“Prior to competition I’ll train six days per week, but in the off-season I’ll work out only four days a week, and I’ll postpone a scheduled training ses­sion for a day when I find that I can’t give a workout 100% of my energy and concentration. Off-season I’ll train each muscle group — even calves and abdominals — twice per week, because I can recuperate best on such a four-day split routine. Without full recuperation, it’s difficult to add

muscle mass to your physique.

“In my precontest phase I still work most of my muscle groups twice per week. The exception is abdominals, which I train up to six days each week. I rest a little less between sets prior to a competition, but I don’t really monitor my rest intervals that closely. Speed isn’t an intensity factor in my work­outs, because I prefer to obtain my ex­ercise intensity from using heavy weights with strong mental concentra­tion during each set.

“On days when I have things to do or am feeling especially energetic I’ll zip through a workout. At other times, however, I prefer a more moderate pace that allows me to get optimally psyched up for each set. Then my workouts take a bit longer.”

Rachel’s training methods and workouts are fairly similar during both cycles, but she feels markedly stronger in the off-season, due to these three factors:

1)   Her diet is more relaxed, so she has more energy than when following a precontest diet.

2)   She isn’t doing as much aerobic training, which also improves the amount of energy she has available for each workout.

3)   She is not as concerned with in­juring herself, so she’s able to go all-out with heavy poundages virtually every workout.

“Prior to a competition, I tend to hold back in my training,” Rachel re­vealed. “I don’t need a joint or muscle injury when a contest is coming up, and I feel that this is when I’m most prone to injury. Most bodybuilders with whom I’ve talked also feel that they’re most susceptible to injury when their energy reserves are low close to a show.”

Sets, Reps per Bodypart

I asked Miss Olympia about the total number of sets she does for each bodypart. She answered, “Except for my abdominals, I do basically the same number of sets for each muscle group prior to a competition as I do in the off-season. For large muscle groups (back, chest and thighs) I’ll do twelve sets, for triceps nine, and for bi­ceps and calves six. I hit abs with ten-twelve total sets each workout in the off-season and twelve-fifteen prior to a contest.

“Generally speaking, I do less total sets for a body part than most serious

Muscle & Fitness      81

“By constantly changing my workouts, I am able to keep my muscles off balance. I shock them so they can’t adapt to a consistent stress, and they are forced to grow larger and stronger.”

OF LIFE!” 

SUPER ADVANCED KAMBERED ARM BLASTER

I 100% chromed. This solid steel Advanced Kambered Kurling Bar was especially created by j Joe Gold to be used by the most advanced champions training in his original Gold’s Gym and in his present World Gym in California. The bar has unique gripping positions that are deeply knurled for better handling. At 1-1/8″ diameter, this is the best Arm Blaster Kam­bered Bar ever. It quickly became Arnold Schwarzenegger’s favorite when he was training his arms intensely. Make it your favorite, too! Weighs 17 lbs. $32.95 (plus $5.75 postage) (P10)

SUPER ARM BLASTER

This one-piece, patented aluminum Arm Blaster is a super-outstanding training device. Used by Arnold Schwarzenegger, Franco Columbu and almost all the big-armed champions to build massive biceps and triceps. Works by isolating and intensifying all biceps and triceps exercises. Comes with sturdy webbing straps for durability. Weighs 2 lbs. $21.95 (plus $2.50 postage)

Joe Welder regularly works with Tom Platz, Boyer Coe and other great stars. It’s his way of keeping his followers abreast of the latest developments to perfect the techniques that will be Incorporated Into the Welder System.

knowledge. In so doing I hope to edu­cate bodybuilders and the public at large about the many practical and valuable applications of bodybuilding in everyday life.”

Joe continues to give bodybuilders a regular, reliable source of training in­formation drawn from all spheres of scientific study — this periodical and a library of training books. As this data integrates into the accepted beliefs of bodybuilders, it exerts a meaningful influence on their performance. We will continue to see improvements in levels of muscular development. To­day’s scientific champs have muscled up beyond the dreams of yesterday; today’s dreams will be shattered. This remains the underlying philosophy of Joe Weider: the creation of the ulti­mate physique.

That goal continues to flame Joe’s passion for more facts and informa­tion. Unlike the early days of the Weider Research Clinic at Abe Gold­berg’s Gym in New York, there is a veritable torrent of new data coming in all the time. In order to help Joe make practical sense of this new informa­tion, he continues to enlist the help of scientific writers, thinkers and top bodybuilders.

Not only new training theories will be developed, but all the established Weider principles — such as the In­stinctive, Overload, Peak Contraction and others — will be modified and ex­panded in light of the latest research. The current emphasis on combining maximum mental effort with physical training continues in articles by Charles Garfield and Peter Siegel, RH.

Joe Weider was a champion of light in the Dark Ages of the sport. Now Weider is at the vanguard of body­building to usher the sport into an age of enlightenment. We can fully expect to see a continuation of the current trend towards increased public ap­peal and acceptance. But that doesn’t detract from Joe’s dedication to the hardcore bodybuilders like myself and many of his nearly two million readers who primarily depend on m&f to teach us the fastest possible way to develop our physiques to the maximum. While bodybuilding is broadening in ap­peal, muscle always was and always will be our goal. As long as it remains so, muscle & fitness will be our Bible. D sue further research, then Joe would stimulate others to carry on the important work he’d initiated some 30 years prior.

As Joe wrote editorials and pub­lished articles on the chemistry and pharmacology of bodybuilding, the latest designs in equipment, contro­versial training and nutritional theories, and especially seminal pieces sug­gesting bodybuilding’s place in holis­tic lifestyle, he stimulated among read­ers and students a reasoned interest and enthusiasm for knowledge, and developed rational objective prin­ciples.

Joe’s publications opened a flow of articles from the world’s most eminent exercise physiologists, sports-medicine specialists, nutritional scien­tists, and psychologists eager to pro­nounce the latest information perti­nent to bodybuilding. Articles replete with scientific information couched in language the bodybuilder and lay per­son could understand came from ex­perts with doctorate degrees, such as Michael Yessis, who wrote on the latest research-derived techniques to achieve power and greater mass; James Wright, on the effects of drugs; Charles Garfield, on the psychology of peak performance; Ellington Darden, on Nautilus training, and Per Tesch, on physiology. Joe’s long-expounded theories, gained by him and his cham­pions through practical experience in the gym, were now being verified by scientists in the labs. Theory and prac­tice combined into a cohesive pack­age that added immeasurably to the prestige of the Weider Research Clinic and the credibility of muscle & fitness magazine.

As the sport’s traditionalists grew in­creasingly resentful over the loss of their stranglehold on the body­builders’ collective thinking, they scrambled for rebuttals, offering such as, “Bodybuilding is becoming too scientific.” Resolute in his conviction that bodybuilding could flourish only through more scientific research and investigation, Joe responded, “To say that bodybuilding is too scientific is like saying the NASA moon mission was too scientific, which, of course, is ludi­crous. For the bodybuilder of today there is no such thing as too much knowledge. My primary concern as the founder of the Weider System and the publisher of muscle & fitness is to continue integrating new facts and concepts  into  our existing  body of

Even in Europe, where Jacques Neuville and Bertil Fox hail from, the Weider System Is widely used and respected.

For decades bodybuilding has been a house divided by faith and reason. Until the editorial thrust of muscle & fitness began a Revival of Learning some years back, this dualism was of no particular concern. Although scientific weight-training principles existed, reason and intellect tended to be subordinate to faith and tradition in body­building circles.

The elevation of the rational ap­proach was bound to create conflict. Traditionalists are up in arms as the regimen to which they’ve been faithful is systematically dismantled by exer­cise physiologists, nutrionists and doctors. The old hands smart most when confronted by bodybuilders im­bued with the inquisitive spirit of the discoverers   who   write   articles   for

MUSCLE & FITNESS.

The founding father and first scien­tific thinker of modern bodybuilding, Joe Weider, felt he had an obligation to lift bodybuilding from its stultification, despite the impassioned whinnies of the old-fashioned believers. If public acceptance of bodybuilding were to grow, Joe knew that he’d have to change the thinking of the scientific community — particularly in medi­cine — about the real value of weight training and bodybuilding.

When a young Joe Weider de­veloped his revolutionary theories in the 40s, he had an abundance of time to pursue his intellectual curiosity with the energy of 10 men. He had accepted a monumental labor — to advance bodybuilding toward crea­tion of the ultimate physique. Joe was able to spend the extra time with his training necessary to develop a road­bed of experience to assure his foot­ing on his investigative path. Training the champs allowed him to objec­tively observe, with the dispassionate eye of a scientist, the cause-and-effect relationship involved in various ap­proaches to training.

By the 70s, however, Joe’s busi­ness had flourished, forcing him to abandon his highly personal investi­gations in the science of bodybuild­ing. Yet he hadn’t lost awareness that without the driving force of his energy to keep the science of bodybuilding In its ascendancy, it would lose its hard-earned public acceptance. A prob­lem solver, Joe Weider satisfied the demands on his time and bodybuild­ing commitment this way: If his re­sponsibilities didn’t allow him to pur-

At various points in their careers, Lance Dreher and newly crowned Mr. Olympia Chris Dickerson have used the principles of the Weider System for maximum results. Inside The Weider System

CREATING THE ULTIMATE PHYSIQUE

MUSCLE & FITNESS Updates the Science of Bodybuilding

by Mike Mentzer, Mr. Universe, Mr. America, Member/Weider Research Clinic

“The search for rules, the only possible way to understand such a vast and complex universe, is called science. The universe forces those who live in it to understand it. Those creatures who find everyday existence muddled jumble of events with no predictability, no regularity are in grave peril. The universe belongs to those who at least to some degree have figured it out.…”

—Carl Sagan, Broca’s Brain

Three-time Olympia champ Frank Zane and German star Jusup Wilkosz have contributed much to the Weider Research Clinic and have used many of the Weider Principles In their training.

WEIGHT TRAINING BENEFITS

1)   strength — Develops maximum strength potential, balanced through­ out the body.

2) aerobic power — Limited development (except through circuits); uses anaerobic, or nonoxygen, metabolism.

3)  endurance — Ability to perform many brief strength tasks during an extended time period.

4)  flexibility — Develops balanced muscular pull on bones; stresses muscles, not joints, while moving through full range of motion.

5)  injury — Strengthens muscle, tendon and bone tissue; proper form eliminates resistance overload; teaches muscle control for improved application of strength skill.

6)  nutrition — Teaches proper diet for most efficient maintenance and construction of cell tissue and for fat loss.

7)  recuperation — Included in rou­tine to permit tissue growth; allows 48 hours recovery time for most muscle groups.

8)   appearance — Filled-out, balanced physical development.

9) outlook — Confidence and self-esteem, industriousness, and successful goal fulfillment.

JOGGING BENEFITS

1)   strength — Slightly improves leg strength, which is offset by excessive quadriceps and lower back develop­ment and no upper body development.