Isometric training has increased in popularity in recent years. These exercises not only contribute to generally better fitness, but they can also help lower blood pressure, among other things.
Isometric training is gaining more attention because of its ability to lower and control blood pressure. An article from the renowned Mayo Clinic (USA) explains what these exercises are all about.
What is Isometric Training?
Isometric training focuses on tightening or contracting a specific muscle or muscle group. The muscles in question do not change noticeably in length and the joints involved do not move.
The exercises are performed in a static position and rely on your body weight to maintain strength and stabilize your joints and core.
Because isometric training requires no movement or full range of motion and targets specific muscles, it can improve strength and stability for people recovering from an injury or suffering from arthritis.
One misconception about isometric training is that it requires you to hold your breath, which can increase blood pressure. To perform an isometric or static exercise, you need to focus on inhaling and exhaling slowly.
New research has shown that isometric training can be an effective tool for preventing or reducing high blood pressure.
New research results on exercise and blood pressure
In a large study published in the British Journal of Sports Medicine, researchers examined recommendations for exercise to lower blood pressure.
They relied on older research results that focused on aerobic or cardio exercises such as cycling or running. The study also examined the effects of high-intensity interval training (HIIT) and isometric training on blood pressure.
The authors defined healthy resting blood pressure as below 130/85 mm Hg and high blood pressure as 140/90 mm Hg or above.
The researchers reviewed 270 studies with 15,827 participants and compared the results for isometric training, HIIT, aerobic training, dynamic strength training and a combination of the latter two forms of training. Their findings were that isometric training resulted in the most significant reductions in systolic and diastolic blood pressure.
Incorporate isometric exercises into your workout
Isometric training is an excellent addition to your cardiovascular and strength training.
Wall sits and planks are two of the best isometric exercises for lowering blood pressure. An article in the AOK health magazine explains how such exercises work:
Wandsitz
Wall sitting trains your buttocks and thighs. Lean your back against the wall and then slowly slide down until your thighs are parallel to the floor. The knees should not be bent more than 90 degrees. Then press your back flat against the wall, your hands resting loosely on your hips – do not support yourself.
It’s like sitting in a chair without the chair, says the Mayo Clinic post.
Forearm support (plank)
With this exercise you train the core muscles. First lie on your stomach and then place your forearms shoulder-width apart and your toes about hip-width apart. Raise your body so that only your forearms and toes are touching the floor. Your stomach, buttocks and back muscles must be tense. Be careful not to arch your back; your body should form a straight line.
When doing both exercises, remember to breathe slowly and regularly to give your muscles the oxygen they need. Begin by holding each position for 20 seconds each. Work your way up to holding the positions for two minutes. Aim to complete four sets, with a few minutes between each, three times a week. (ad)