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why you should do aerobic exercise in the evening

BASIC

  • A study from the University of São Paulo recommends that elderly people with hypertension do aerobic exercise in the evening rather than in the morning to lower their blood pressure.
  • Evening training improves systolic and diastolic blood pressure, sympathetic muscle activity and sympathetic baroreflex sensitivity.
  • Controlling the sympathetic baroreflex would be decisive.

According to him, high blood pressure affects more than 65% of people over the age of 65 State Institute of Health and Medical Research (Inserm). There are medical treatments that limit the effects of this chronic disease, but it is also ideal to implement health and dietary measures such as limiting salt and alcohol consumption, eating healthy or regular physical activity.

But what is the best sport for older people and when is it best for it? In a previous work, researchers from University of São Paulo (EEFE-USP) decided that it is necessary to focus on aerobic exercise (activities requiring breathing: cycling, dancing, walking, etc.) performed in the evening. In a new study published in the journal The Journal of Physiologythey explain the reasons.

Hypertension: evening aerobic exercise to regulate blood pressure

To this end, they asked twenty-three elderly people to participate in their study. They had high blood pressure and were being treated for this disease. They did 45 minutes of stationary bike riding, an aerobic exercise, three times a week for ten weeks. The first group had to walk in the morning, the next evening.

Ten minutes after the session, participants’ blood pressure and heart rate were measured. The researchers also recorded this data before and three days after ten weeks of exercise. The result: the group who cycled in the evening had a greater improvement in hypertension symptoms than the participants who cycled in the morning.

There are many mechanisms for blood pressure regulation, and although morning training was beneficial, only evening training improved short-term blood pressure control. explains Leandro Campos de Brito, one of the authors, va communicated.

To understand why, we need to look at autonomic nervous system. It includes:

  • sympathetic nervous system: increases heart rate and breathing;
  • of the parasympathetic nervous system: it has a calming effect on the body. Decreases heart rate and breathing rate.




HTA: sympathetic baroreflex in heart improvement

In detail, the improvement of evening cycling participants was related to four points:

  • Systolic blood pressure: the maximum pressure at which the heart contracts to empty itself of blood.
  • Ldiastolic blood pressure: pressure minimal when the heart relaxes to fill.
  • Muscle sympathetic nerve activity.
  • Sympathetic baroreflex sensitivity: a physiological mechanism that helps regulate blood pressure and heart rate.

In contrast, no improvement in sympathetic muscle activity, systolic blood pressure or sympathetic baroreflex sensitivity was found in the morning group.

According to Leandro Campos de Brita, control of the sympathetic baroreflex would be:the deciding factor“For”to make evening training more beneficial than morning training.

It explains the mechanism in more detail:when blood pressure drops, this area (the sympathetic barometer) alerts the area of ​​the brain that controls the autonomic nervous system, which in turn signals the heart to beat faster and tells the arteries to contract harder, explains Leandro Campos de Brito. If blood pressure rises, it signals the heart to beat more slowly and tells the arteries to constrict less. In other words, the (sympathetic barometer) modulates the blood pressure on a beat-by-beat basis.

Further research is needed to determine whether factors other than the sympathetic barometer are involved in blood pressure regulation.

















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