Development and Pilot Trial of Mixed Exercise Programme for Hypertensive Individual: Breathing Exercises and Bodyweight HIIT
Breathing & HIIT for Hypertensive Individual
Abstract
Lifestyle changes are essential in non-pharmacological management of non-communicable chronic diseases, such as hypertension. Hypertension management can be achieved through aerobic exercise, dynamic resistance exercise and concurrent training, which combines both aerobic and dynamic resistance exercises in a single session or on different days. This study aimed to design an exercise program integrating high-intensity interval training (HIIT) and breathing exercises. To develop our exercise program, we employed two strategies: a comprehensive scoping review to identify the breathing exercise protocol and expert consensus to determine the HIIT component. Additionally, a pilot study was conducted on 10 hypertensive individuals to evaluate changes in mean blood pressure (BP), heart rate (HR), cardiorespiratory fitness and muscle strength after performing the exercises three times per week for 10 weeks. We designed a breathing exercise regimen of 10 minutes, twice daily, in the morning and evening, three times a week, at a respiratory rate of 6 breaths/minute. Eight bodyweight exercises were selected for HIIT. Significant improvements were observed in mean systolic BP (p=0.001), diastolic BP (p=0.001), HR (p=0.046), and cardiorespiratory fitness (p=0.002) before and after the intervention. The developed module, combining deep breathing exercises and HIIT, effectively reduces systolic and diastolic blood pressure, lowers HR and enhances cardiorespiratory fitness.
Keywords :
Breathing exercises; high-intensity body weight interval training; hypertension; mixed exercise,
Abstrak
Perubahan gaya hidup adalah penting dalam pengurusan bukan farmakologi bagi penyakit kronik tidak berjangkit, seperti hipertensi. Pengurusan hipertensi boleh dicapai melalui senaman aerobik, senaman rintangan dinamik dan latihan gabungan, yang menggabungkan kedua-dua senaman aerobik dan rintangan dinamik dalam satu sesi atau pada hari yang berbeza. Kajian ini bertujuan untuk membangunkan program senaman yang menggabungkan latihan interval intensiti tinggi (HIIT) dan latihan pernafasan. Untuk membangunkan program senaman, kami menggunakan dua strategi iaitu ulasan penskopan yang komprehensif untuk mengenal pasti protokol latihan pernafasan dan konsensus pakar untuk menentukan komponen HIIT. Selain itu, kajian rintis dijalankan ke atas 10 individu yang menghidap hipertensi untuk menilai perubahan dalam purata tekanan darah (BP), kadar denyutan jantung (HR), kecergasan kardiorespiratori dan kekuatan otot selepas melakukan senaman tiga kali seminggu selama 10 minggu. Kami merangka regimen latihan pernafasan selama 10 minit, dua kali sehari, pada waktu pagi dan petang, tiga kali seminggu, pada kadar pernafasan 6 kali seminit. Lapan senaman berat badan dipilih untuk HIIT. Peningkatan yang ketara diperhatikan dalam purata BP sistolik (p=0.001), BP diastolik (p=0.001), HR (p=0.046) dan kecergasan kardiorespiratori (p=0.002) sebelum dan selepas intervensi. Modul yang dibangunkan, yang menggabungkan latihan pernafasan mendalam dan HIIT, secara berkesan mengurangkan tekanan darah sistolik dan diastolik, menurunkan kadar denyutan jantung dan meningkatkan kecergasan kardiorespiratori.
Kata Kunci :
Hipertensi; latihan interval berat badan intensiti tinggi; latihan pernafasan; senaman campuran,
Correspondance Address
Arimi Fitri Mat Ludin. Biomedical Science Programme & Center for Healthy Ageing and Wellness (HCARE), Faculty of Health Sciences, Universiti Kebangsaan Malaysia, Jalan Raja Muda Abdul Aziz, 50300 Kuala Lumpur, Malaysia. Tel: +6019 6035978 Email: arimifitri@ukm.edu.my
