ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

18.02.2020

Combination of strength training with fish oil supplementation lowers blood pressure

When people start exercising with weights, they become stronger. If they combine their workouts with fish oil supplementation, they will not only get stronger, but also lower their blood pressure - read: reduce their risk of having a heart attack or stroke. The American movement scientist Sang-Rok Lee of New Mexico State University discovered this in a study in which 28 people over 60 functioned as test subjects.

Study
During the 12 weeks that the experiment lasted, a first group of subjects did nothing at all. [CON] This group did take a placebo.

The test subjects in a second group trained twice a week. [RT] Every workout, the subjects trained the largest muscle groups of their body with 5 basic exercises - lat pull-down, seated row, bicep curl, leg press, calf rise - with a load that allowed a maximum of 10 reps. These test subjects also took a placebo.

The subjects in the strength training + supplementation group not only trained with weights, but also took 3 capsules with fish oil every day. [RTFO] Each capsule contained 700 milligrams of EPA and 240 milligrams of DHA. The subjects took a capsule for breakfast, a capsule for lunch and a capsule for dinner.

Results
Strength training made the test subjects stronger. According to tests, strength training made it easier for the test subjects to make everyday movements, such as getting up from a chair and walking. In the strength training groups, the strength in the hands also increased. Fish oil supplementation did not affect those positive effects.

Click on the figures below for larger versions.

Supplementation with fish oil in combination with fish oil lowered blood pressure. In the RTFO group, systole decreased by 7.8 points and diastole decreased by 4.5 points.

Conclusion
"Chronic resistance training enhanced strength and physical function, while fish oil consumption combined with resistance training improved blood pressure in community-dwelling older adults", the researchers summarize their findings.

Source:
Sports (Basel). 2019 Jul 9;7(7).

More:
Exercise reduces blood pressure as much as medication 29.12.2018
Strength training protects against high blood pressure 30.04.2013

Archives:
Nutrition & Strength Training
Cardiovascular Health
Fish Oil

Magnesium supplement lowers blood pressure A supplement containing a reasonable dose of magnesium lowers blood pressure. The effect isn't overwhelming, but big enough to reduce the chance of a stroke slightly.	Lycopene lowers blood pressure The dosage in which lycopene lowers blood pressure is so small that drinking a glass of tomato juice daily should have an effect.	Vitamin C supplement lowers blood pressure A meta-study, published in 2012 in the American Journal of Clinical Nutrition.