2023-08-09 14:35:00
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Vadym Petrochenko
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If you were told you need to exercise more to prevent high blood pressure, you’d think you should go for a run or lift weights. However, we have discovered that certain exercises that hold a static position, such as planks and wall squats, are the best way to reduce blood pressure.
Read this article on The Conversation.com
Is about isometric exerciseswhich consist of contracting a specific muscle or muscle group and holding it that way so that the length of the muscle does not change throughout the activity.
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But lowering blood pressure is just one of the many benefits of practicing them. Below we describe the main ones.
1. They improve heart health
Analyzing 270 randomized controlled trials with more than 15,000 participants, we have found that the best way to reduce blood pressure is to perform an average of three isometric sessions a week.
Each session consisted of four two-minute sets of isometric exercises, with a rest period of one to four minutes between sets. The resulting reduction in blood pressure was comparable to that seen in people taking medication to prevent hypertension.
We have also shown that isometric exercise improves function, structure and mechanics of our heartthe health of our vascular system and the performance of autonomic nervous system. All these changes contribute to good cardiovascular health and reduce the risk of disease.
Although this is a complicated area of science, the reason isometrics can be so effective for our cardiovascular health is because holding a static muscle contraction compresses the blood vessels. And by releasing the isometric contraction, blood flow to the previously compressed vessels increases.
2. They improve joint health
Ligaments play an essential role in stabilizing joints when we move. But if we put too much pressure on a ligament, injuries can occur. For example, in a clumsy one-legged landing when jumping. Tear of the anterior cruciate ligament (ACL) is an example of ligament injury with important health consequences.
To avoid we count on our muscles, which play an important role in reducing the force exerted on the ligaments by helping to create stability around a joint. Training certain muscle groups through isometric exercises can help reduce pressure on certain ligaments.
For example, one study found that train the hamstrings (the group of muscles that runs down the back of the thigh from the hip to the knee) helps reduce pressure on the ACL and prevents injury.
3. They help correct muscle imbalances
It is common for the muscles on one side of the body to be stronger than those on the other. This is known as limb dominance and is due, at least in part, to something called lateralityour preference to use one side of the body more than the other.
It can also occur as a result of the body adapting to the demands of sports (or other activities) that require skills that require more than one side of the body, such as soccerhe volleyball and the basket.
Although there is usually nothing wrong with the muscles on one side of the body being stronger than the other, it can increase the risk of injury and it can also affect the athlete’s performance. But doing unilateral (one-sided) isometric exercises, such as the split squat or side plank, can help reduce strength differences between the limbs as they target one side of the body.
4. They improve performance
Isometric exercises are effective for improve strength in specific fixed positions. This is because isometric exercises have the ability to activate very specific muscles or muscle groups.
Isometric exercises often mimic difficult positions, such as the lock point at the bottom of a squat, which is akin to holding a scrum in rugby or taking the lid off a jam jar. This means that they can help develop the strength necessary to tolerate the load that the body bears during exercise, sport and everyday life. And therefore, they improve athletic performance or physical function in everyday life.
5. They are easily tolerated
Isometric exercises are often used as part of physical therapy and sports therapy rehabilitation programs for people recovering from musculoskeletal injuries. This is because they can be performed with limited mobility and when the pain can be a limiting factor.
Since isometric exercises are performed in a static position, they are often more tolerable than exercises that require a lot of movement. Similarly, people with limited mobility can choose a comfortable position to perform the exercise, such as adjusting the height of a wall squat if they have limited hip mobility.
6. They save time
Most of the studies that have investigated the benefits of isometric exercises for heart health have only required participants to perform a total of eight minutes of exercise per session. This would equate to about four sets of isometric exercises, holding each exercise for about two minutes. Then rest between one and four minutes between series.
Several studies they also show that these exercises only need to be done three times a week for three weeks to see beneficial changes. This makes isometric exercises easy to fit into even the busiest of schedules.
Tips to get started
Isometric exercises can be done pretty well anywhere, since they only use your body weight to challenge your muscles.
If you’re not sure where to start when it comes to isometric exercisessome good examples are wall squats (pretending to be sitting in a chair but with your back against the wall) and planks (resting on your forearms and on your toes, with your stomach raised off the floor and kept level ).
It is also recommended that you consult with a healthcare professional before beginning your new exercise plan to ensure that it is safe and effective.
This story was originally published on August 9, 2023 10:59 AM.
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