2023-11-17 02:15:20
Hypertension is one of the most diagnosed pathologies in recent times due to the increase in bad habits in the population, among which sedentary lifestyle and poor diet stand out.
Hypertension is one of the most diagnosed pathologies. Source: Freepik.
Different investigations revealed that to reduce this pathology, isometric exercises, those in which a muscle is contracted without changing its length, are extremely effective. Additionally, they offer a variety of health benefits.
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1. Decreased blood pressure
Three isometric sessions a week, with four sets of exercises of two minutes each, help reduce blood pressure. This discovery was compared with medication for hypertension, achieving the same results.
2. Improves heart health
These exercises also improve the structural and mechanical function of the heart. And they provide benefits to the vascular system and the autonomic nervous system, promoting comprehensive cardiovascular health.
3. Joints
Exercising specific muscle groups through isometric exercises can reduce pressure on ligaments, helping to prevent joint injuries.
Hypertension is one of the most diagnosed pathologies. Source: Freepik.
4. Muscle imbalances
Unilateral isometric exercises are effective in reducing strength differences between extremities. This prevents injuries and improves athletic performance, especially in sports that involve asymmetric movements.
5. Improved athletic performance
Isometric exercises by activating specific muscles in fixed positions benefit the development of strength to bear loads during various physical activities. Helping athletic performance and physical function in everyday life.
6. Tolerance over time
These isometric exercises are ideal for rehabilitation programs because they can be performed with limited mobility and are more tolerable for those experiencing pain. Short sessions of approximately eight minutes, three times a week.
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Try simple exercises: Wall squats and planks. Consult a professional before starting to ensure safety and effectiveness. Integrate short sessions of isometric exercises three times a week for favorable results.
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