Effects Of A Novel Training Program On Blood Pressure And Vertical Jump In Sedentary Women

Previous research demonstrates significant decreases in blood pressure (BP) and increases in vertical jump (VJ) height following 4 weeks of moderately strenuous exercise in young populations. However, to our knowledge, no other studies have looked at the effects of 6 weeks of moderate-vigorous anaerobic exercise training on BP and VJ in sedentary women across the age span, nor have any studies utilized a training program specifically focused on corrective, stabilizing, and strengthening exercises. PURPOSE: The purpose of this study was to investigate the effects of 6 weeks of corrective, stability, and strength training on VJ and BP in aging, sedentary women. METHODS: Seven women (31-59 yrs) who indicated living a sedentary lifestyle underwent 6 weeks of moderate-vigorous exercise training. Participants attended instructor-led exercise classes 3 days a week for ~45 minutes each. The novel training program was split into 2 week increments that progressed in intensity: 2 weeks of corrective exercises, 2 weeks of stability exercises, and 2 weeks of strength exercises. VJ height, via a countermovement jump, and BP were measured at week 0 (pre) and week 7 (post). RESULTS: Systolic BP was lower (p = 0.043) at post (111.57 ± 11.89 bpm) compared to pre (120.13 ± 13.83 bpm). There was no significant difference (p > 0.999) in diastolic BP between pre (75.38 ± 11.04 bpm) and post (74.43 ± 14.81 bpm). VJ height increased (p = 0.036) from pre (0.19 ± 0.03 m) to post (0.20 ± 0.03 m). CONCLUSIONS: The present findings suggest that 6 weeks of moderate-vigorous anaerobic exercise may be sufficient to decrease systolic BP and increase lower extremity strength and power in sedentary women. These results may be of interest to women wanting to improve cardiovascular health and lower extremity function via exercise, which can improve overall wellbeing and quality of life. These data may also be important for clinicians in prescribing exercise over medication for patients with elevated BP.