If you were told to do more exercise to lower your blood pressure, you would possibly think you’d need to interrupt out your running gear or hit the weights. But considered one of us (Jamie) recently published research that found exercises that you simply hold in a static position, comparable to planks and wall sits, are literally the perfect approach to reduce blood pressure.
This type of “isometric” exercise involves contracting a selected muscle or muscle group and holding it so the length of the muscle doesn’t change throughout the exercise.
But lower blood pressure is barely considered one of the advantages of doing this sort of exercise.
1. They improve heart health
Jamie’s recent work checked out 270 randomised controlled trials involving a complete of over 15,000 participants. It found that the perfect approach to lower blood pressure was to perform a median of three isometric sessions per week.
Each session consisted of 4 two-minute bouts of isometric exercises, with a one-to-four minute rest period between each. The resulting blood pressure reduction was comparable to that seen in people taking standard blood pressure medication.
Jamie’s research group has also shown that isometric exercise improves the function, structure and mechanics of our heartthe health of our vascular system and the performance of our autonomic nervous system. All of those changes are vital for good cardiovascular health and lower risk of disease.
Although it’s an advanced area of science, the rationale isometrics could also be so effective for our cardiovascular health is as a result of the unique nature of holding a static muscle contraction. This compresses the blood vessels – after which on release of the isometric hold, results in greater blood flow to the previously compressed vessels.
2. They improve joint health
Our ligaments play a vital role in stabilising our joints once we move. But injuries can occur if we put an excessive amount of pressure on a ligament, comparable to an ungainly single-leg landing when jumping. Anterior cruciate ligament (ACL) rupture is one example of a ligament injury that has a big health impact.
But our muscles play a very important role in reducing the force placed on our ligaments by helping create stability around a joint. And research shows that training certain muscle groups through isometric exercises will help to cut back pressure on certain ligaments.
For example, one study found that training the hamstrings (the group of muscles that run along the back of your thigh from hip to knee) helped reduce pressure on the ACL. This may help prevent injuries to this ligament in the longer term.
3. They help address muscle imbalances
It’s common for the muscles on one side of your body to be stronger than the opposite. Known as limb dominance, this partly happens as a result of something called lateralityour preference to make use of one side of the body over the opposite.
It may also occur consequently of your body adapting to the demands of sports (or other activites) which require skills that place greater demand on one side of the body, comparable to football, volleyball and basketball.
While there’s typically nothing flawed with the muscles on one side of the body being stronger than the opposite, it might increase risk of injury and may additionally affect an athlete’s performance. But doing unilateral (one-sided) isometric exercises – comparable to the split squat or side plank – may help reduce strength differences between limbs as they aim one side of the body.
4. They improve performance
Isometric exercises are effective for improving strength in specific fixed positions. This is because isometric exercises have the power to activate very specific muscles or muscle groups.
Isometrics often mimic difficult positions comparable to the sticking point at the underside of a squat, maintaining a scrummage in rugby or removing the lid off a jam jar. This means they will help to construct the strength required to tolerate the load placed upon the body during exercise, sport and day-after-day life. This may improve athletic performance or physical function in every day life.
Andrey_Popov/ Shutterstock
5. They’re easily tolerated
Isometric exercises are sometimes used as a part of physiotherapy and sports therapy rehabilitation programmes for people recovering from musculoskeletal injuries. This is because they may be performed with limited mobility and where pain could also be a limiting factor.
As isometric exercises are performed in a static position, it will possibly be more tolerable than exercises which require loads of movement. Similarly, those with limited mobility can select a cushty position to perform the exercise, comparable to adjusting the peak of a wall squat in the event that they have limited hip mobility.
6. They’re time efficient
Most studies which have investigated the advantages of isometric exercises for heart health have only required participants to do a total of eight minutes of exercise per session. This would equate to around 4 sets of isometric exercises, with each exercise held for around two minutes. You would then rest between one and 4 minutes between sets.
Numerous studies also show these exercises only should be performed thrice every week for 3 weeks with a purpose to see useful changes. This makes isometric exercises easy to suit into even the busiest schedules.
Getting began
Isometric exercise may be performed pretty much anywhere since they only use your body weight to challenge your muscles.
If you aren’t sure where to start in terms of isometric exercisessome good examples include wall squats (pretending such as you’re sitting in a chair but along with your back pressed against a wall) and planks (resting in your forearms and tip-toes, along with your stomach raised above the bottom and held level).
It’s also really helpful you seek the advice of with a healthcare practitioner before starting your latest exercise plan to make sure it’s protected and effective.