35, 45 or Older
The Surprising Effects
of Blood Pressure in Fitness Training

by Walter Urban

As most of us know, high blood pressure is one of the leading killers of adults of any age or sex.  Stress, smoking, lack of exercise, excessive drinking, diet, lack of sleep and obesity are the typical factors we think of as contributing to high blood pressure.  However, few weekend warriors over 35 have probably ever thought about the effects of cross-fit or weight training and breathing on blood pressure.
 
Since breaking a Guinness World Record in 2011, my training has focused on speed and endurance, and leg and back training. Squats, deadlifts, lunges, pull throughs, etc. have become my best friends.
 
About two months ago, at a body weight of 170 lbs. I was in the gym on my speed day.  The main focus of that days plan was completing 10 sets of 10 conventional deadlifts in 15 seconds with 2 minute breaks at a progressively heavier load.
 
I was off and away, 10 reps in 15 second at 135, 225, 245, 265, 285, and 305 and 3 sets of 10 at 315 lb. The last set and all breaks were done in 21 minutes and 50 seconds, cool!
 
Muscle wise, I got the weight in my planned time.  Unfortunately, I hadn't taken into account the cumulative effect of blood pressure and breathing in speed work under a progressively heavier load.  The result was my 10th set of 10 reps at 315 in 15 seconds immediately followed by 6 to 10 seconds of blurred vision!
 
While not specifically thinking about blood pressure I wanted ensure there weren’t problems I wasn’t aware of.  So over the next month I had, and passed, an EKG, echo cardiogram, stress test and blood work.  However, that didn't negate the new respect I was gaining for the cumulative effects of blood pressure due to breathing under progressive loading in intense interval training!
 
After investigating further, I found research from the Mayo Clinic and the American Journal of Epidemiology - Oxford Journal.

In short, most studies show an inverse relationship between resting blood pressure and usual fitness levels.  The inference is that exercise lowers blood pressure.  Surprisingly however, some studies now show that maximum oxygen uptake during exercise decreases with age; this results in fitness and particularly “high intensity fitness” having a strong effect on blood pressure as we get older. Translated, this data indicates that the “perceived positive” relationship between fitness and blood pressure can actually result in negative effects if you over do it as you age i.e. blurry vision after progressive speed weight training.
 
Over 35, be safe and monitor your blood pressure and consider your breathing
during high intensity cross fit or weight training!
 
Walter is currently training to attempt breaking two new Guinness World Records in 2012 For more information on Walter visit www.walterurban.com

Over 40/50
Jump Start to General Fitness & Good Health

Become insipired as world-record holder Walter Urban encourages you to jump start your health this new year as he brings new and informative articles to Atlanta Social Season online each month.

by Walter Urban

On Thursday September 15, 2011 I successfully attempted to break the Guinness World Record for the most amount of weight lifted squatting in one hour which was 125,065 lbs set in 2009 by 32 year old "Six Pack" Ryan Lapadat............I guess I should mention I am 21 years older than Ryan "Six Pack" Lapadat the former record holder.....I was 53 in January 2011.

My record target weight was 126,000 lbs which was to be accomplished by completing 700 to 1000 squats at various weights in one hour or 11 or 17 squats per minute for 60 minutes.

At 9:50 am EDT September 15, 2011 on Live With Regis and Kelly I officially broke the record exceed my target weight lifting 127,245 lbs over 904 squats in one hour on live national TV...........

My effort to break the current world record was to bring attention to the fact the adults can continue to remain healthy and get stronger longer than even before,   and well into their 40's, 50's, 60's, 70's and 80's.

But to be honest, it was not always that way.   After spending a weekend traveling, I once again realized how difficult it is to find time and maintain motivation to exercise. I further realized that while many people find it hard to exercise when traveling, the majority of us don't exercise at all.

While we all have busy lives and event filled calendars, I am convinced that starting and maintaining a regular exercise schedule is one step toward a long healthy life.

Remember no one is born strong, fit, a fitness expert or a Guinness World Record holder.   Everyone starts at the same base and develops from there.   Some at an early age in organized sports, some through mid life hobbies or health related scares, some in their senior years and many because they just enjoy the activity and realize it helps reduce stress, increases energy and improves general health. The key point being, they started.

I realize that taking the first step is intimidating, time consuming and downright hard, but that's why they call it exercise. On the bright side, exercise provides for more energy, improved or good health, improved performance in physically based hobbies, can be a social boost, and over time can become out and out fun!

Something that can eliminate the need for heart or cholesterol medication and gets others into a smaller clothing size can't be all bad!

If you are going to a health club - hire a professional for at least one or two lessons - avoid going with friends or relatives if they are regular at the gym - often they try to help but may be overly aggressive, may show you the wrong techniques, maybe be intimidating and will often be the first step in your not returning to the gym.

Even after 15 years of competing in amateur International Powerlifting events and at 3 World Championships I still required a team of experts and a plan when I decided to attempt to break the Guinness World Record for the most amount of weight squat lifted in one hour.

I looked for experts in weight lifting endurance, breathing, mental performance, and general fitness.

In developing and implementing my 5 month plan, I started small. In fact, I started in my office with no weight and started by simply setting aside 15 minutes, 30 minutes, 45 minutes or 60 minutes in my daily schedule to squat.

Over the following months I stuck to the plan, adapted as necessary, consulted my team and eventually broke the World Record all at the age of 53!

As you start out on your new adventure following are a few suggestions:

•  Visit your doctor for a check up or physical to ensure there are no health risks

•  Find something you like - make it your passion

•  Ask professionals for help - avoid friends or relatives unless they are professionals

•  Start small and work up

•  Try to make it fun

•  Walk, run, bike, swim, enrol in fitness classes, lift weights, do something and anything.....

•  Do not be intimidated by others - we all started in the same place

In closing, remember its exercise, you decide when, where, how long and what and to coin the phrase "just DO IT!"

Get up, get started and don't give up!

Walter Urban is an American born Powerlifter and Guinness World Record holder and challenger living in Canada. He is a member of one of the strongest drug free Powerlifting Team's in North America the Iron Foundation, 19 to 53, male and female, we (I) train 3 to 4 days a week 2 to 3 hours a day, 50 weeks a year drug free....most for over 15 years! On September 15, 2011, at the age of 53, Walter set a new Guinness World Record for the most amount of weight squat lifted in one hour live on Live with Regis and Kelly , lifting 127,245 lbs drug free.   Walter competed in the Powerlifting World Championships in 2005, 2009 and 2010 placing 6 th representing Canada in the Czech Republic.   Walter holds and MBA from Bowling Green University and a BS in Economics from Albright College. Walter is a license private pilot, licensed skydiver, a former pro ski racer, hang glider pilot, runner and Formula Ford race car driver and a former member of the 1982 United States Parachute Para-Ski Team. Walter is the President and owner of Urban Dynamics Inc a consulting company www.urbandynamics.net . Walter and his family reside in Guelph Ontario. For more information on Walter visit www.walterurban.com

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