LOWER BODY FIRST RESISTANCE EXERCISE SEQUENCING AMPLIFIES POST EXERCISE HYPOTENSION IN ACTIVE WOMEN

Abstract

Purpose. Exercise order is one of several manipulable variables in resistance training, yet its acute effect on blood pressure remains underexamined, particularly in women. This study compared two strength training sessions performed in opposite exercise orders and measured the resulting post exercise hypotension (PEH) in active women.

Methods. Fourteen active normotensive women (38 ± 6.1 years, 58 ± 8.7 kg, 158 ± 7.9 cm) completed two strength training sessions in a randomized crossover design. Both sessions used the same four compound free weight exercises (bench press, hex bar squat, shoulder press, stiff leg deadlift) at 75% of one repetition maximum for three sets of ten repetitions with 90 second rest intervals. EO1 progressed from upper to lower body; EO2 progressed from lower to upper body. Systolic (SBP) and diastolic (DBP) blood pressure, mean arterial pressure (MAP) and heart rate (HR) were recorded at rest and at 1, 10, 20 and 30 minutes post exercise. Data was analyzed with two way repeated measures ANOVA.

Results. Significant group and time effects were found (group F₁,₁₃ = 4.44, p ≤ 0.05; time F₄,₁₀ = 43.17, p < 0.0001). EO2 lowered SBP at 20 and 30 minutes, DBP from 10 through 30 minutes, and MAP at 20- and 30-minutes relative to rest, with moderate to large effect sizes at 30 minutes. Between sessions mean reductions favored EO2 for SBP (−3.7 ± 2.4 mmHg, p = 0.028), DBP (−3.8 ± 1.1 mmHg, p = 0.001) and MAP (−3.6 ± 1.1 mmHg, p = 0.002). HR rose after both sessions with no between session difference (p = 0.504).

Conclusion. Starting a compound strength training session with lower body exercises produced a larger and longer post exercise reduction in blood pressure than starting with upper body exercises. Lower body first sequencing may be the preferable arrangement when an acute blood pressure lowering response is the goal.