Six Weeks of Boxing Training Significantly Lowers Blood Pressure in Young Adults
A new study from researchers at The University of Texas at El Paso (UTEP) indicates that just six weeks of boxing training can significantly reduce blood pressure and improve blood vessel function in young adults with elevated blood pressure or Stage 1 hypertension. These findings suggest a powerful new approach to managing cardiovascular risk factors early in life.
Alvaro Gurovich, Ph.D., professor and chair of the UTEP Department of Physical Therapy and Movement Sciences and senior author of the study, highlighted the broader implications.
"Hypertension is a major contributor to heart disease, stroke, and premature death. Many young adults in the early stages of the condition are unaware they have it, suggesting these findings could alter clinical approaches to cardiovascular risk factors."
The study, published in the peer-reviewed journal Sports, is reportedly the first randomized controlled trial to evaluate the effects of boxing training on cardiovascular and vascular health in this specific population.
Study Design and Participants
The research involved twenty-four participants, with an average age of 25. They were randomly assigned to either a boxing training group or a control group.
Over six weeks, the boxing group completed three sessions per week. Each session comprised 10 three-minute rounds of exercise on a heavy bag or with mitt work, with one-minute rest periods between rounds. The control group performed flexibility and balance exercises on the same schedule.
Significant Cardiovascular Improvements
By the end of the six-week training, participants in the boxing group experienced an average drop of 16 millimeters of mercury (mmHg) in systolic blood pressure and 10 mmHg in diastolic blood pressure.
These reductions were described as comparable to or greater than those typically achieved through medication. Central systolic blood pressure, a measure considered more predictive of cardiovascular risk, also decreased significantly.
Understanding Blood Pressure Readings
- Systolic blood pressure measures artery pressure when the heart contracts to pump blood.
- Diastolic pressure measures pressure when the heart rests between beats.
- Normal blood pressure is considered to be less than 120 mmHg systolic and less than 80 mmHg diastolic.
- Stage 1 hypertension refers to readings of 130 to 139 mmHg systolic and 80 to 89 mmHg diastolic.
Beyond Blood Pressure: Enhanced Endothelial Function
Beyond blood pressure, the boxing group showed notable improvements in endothelial function in both the arms and the legs. Endothelial function is the ability of blood vessel walls to regulate blood flow.
Dr. Gurovich explained that boxing training can change how blood vessels operate.
"[Training can make vessels] more flexible, responsive, and capable of carrying more blood. This directly translates into a lower risk of heart attack and stroke."
This offers a potentially powerful and sustainable alternative to beginning a lifetime of medication for young individuals predisposed to hypertension.
Future Research and Collaborations
The authors suggested that future studies should examine whether these benefits extend to older populations and to individuals who engage in boxing outside a controlled training program.
The study was led by Dr. Francisco Morales-Acuña, then a doctoral student in the Clinical Applied Physiology (CAPh) Laboratory at UTEP. It was conducted in collaboration with researchers from Universidad de Santiago de Chile and Universidad Andrés Bello.