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Study suggests isometric exercises best for reducing blood pressure

bjsm.bmj.com

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Re: Study suggests isometric exercises best for reducing blood pressure

#11

Post by varjag »

smolder wrote: post #2

Taken from Mayo clinic, for anyone not clear on what isometric exercise refers to: Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively. And they can be performed anywhere. Exa…

I had a watchOS app made (Hold Steady on App Store) for my olympic pistol isometric training if anyone feels like exercising their arms instead. Have no idea if it has a comparable effect on blood pressure though.

Re: Study suggests isometric exercises best for reducing blood pressure

#12

Post by eastbound »

blackkettle wrote: post #7
epistasis wrote: post #4

Seeing these decrease in numbers really emphasizes the strength of exercise as an intervention. It's lot just isometric exercise, but all types here that significantly lowered blood pressure. And it's not just blood pressure, it's basically all bad health outcomes, according to other meta analyses. People want to know what food to eat, what food not to eat, and what supplements to take, what drugs to take. But we sho…

Eat less, move more, make sure you sleep.

Sleeping is actually not easy. I reserve 9 hours in bed, but I snore and wake up very tired, also insomnia and therefore it’s a feedback loop to open the phone in bed otherwise I ruminate (potentially suicidal) thoughts… I bet less than half the population is able to sleep properly while laying in bed (and yes, I’ve heard all the advice about sleep habits and seeing someone).

Once you fix sleep, you become much more brave and courageous for sports. And it’s a positive feedback loop, it’s a blind spot for sporty people (I’ve practiced 8-9hrs a week) to tell “Just do sports and sleep soundly”.

Re: Study suggests isometric exercises best for reducing blood pressure

#13

Post by rngname22 »

"isometric handgrip (IHG), isometric leg extension (ILE) and isometric wall squat (IWS) as IET subgroups. IET programmes commonly employ protocols of 4×2 min contractions, separated by 1–4 min rest intervals, performed three times a week. IHG"

It sounds like the three isometric exercises evaluated in these studies were wall sits, leg extensions, and handgrips.

Does anyone know how this study would go if these exercises were less medical intervention and more elite athlete? How would one even do a full body isometric workout?

Re: Study suggests isometric exercises best for reducing blood pressure

#14

Post by numinoid »

eastbound wrote: post #12
blackkettle wrote: post #7

Earlier quoted context omitted.

Eat less, move more, make sure you sleep.

Sleeping is actually not easy. I reserve 9 hours in bed, but I snore and wake up very tired, also insomnia and therefore it’s a feedback loop to open the phone in bed otherwise I ruminate (potentially suicidal) thoughts… I bet less than half the population is able to sleep properly while laying in bed (and yes, I’ve heard all the advice about sleep habits and seeing someone). Once you fix sleep, you become much more…

Have you been tested for sleep apnea? Your symptoms are pretty on the money.

Re: Study suggests isometric exercises best for reducing blood pressure

#15

Post by acumenical »

Ben Greenfield, who is regarded as somewhat of a quack, has for a long time advocated for isometric exercise. I always found him interesting so I followed his blog for a while. I always thought the stuff about isometric exercise was bunk, but if the study is sound, then I guess I was too quick to judge. This is potentially great news for him and his brand.

Re: Study suggests isometric exercises best for reducing blood pressure

#16

Post by hammock »

ww520 wrote: post #9

To save time on reading here is the key finding on the decrease of blood pressure from various exercises. aerobic exercise training (−4.49/–2.53 mm Hg) dynamic resistance training (–4.55/–3.04 mm Hg) combined training (–6.04/–2.54 mm Hg) high-intensity interval training (–4.08/–2.50 mm Hg) isometric exercise training (–8.24/–4.00 mm Hg) Here’s a link on what isometric exercise is. https://www.healthline.com/health/fi…

What is combined training?

Re: Study suggests isometric exercises best for reducing blood pressure

#17

Post by prometheus76 »

acumenical wrote: post #15

Ben Greenfield, who is regarded as somewhat of a quack, has for a long time advocated for isometric exercise. I always found him interesting so I followed his blog for a while. I always thought the stuff about isometric exercise was bunk, but if the study is sound, then I guess I was too quick to judge. This is potentially great news for him and his brand.

Anecdotal, but worth considering: Bruce Lee relied mostly on isometric exercises to stay in shape.

Re: Study suggests isometric exercises best for reducing blood pressure

#18

Post by whydoyoucare »

blackkettle wrote: post #7
epistasis wrote: post #4

Seeing these decrease in numbers really emphasizes the strength of exercise as an intervention. It's lot just isometric exercise, but all types here that significantly lowered blood pressure. And it's not just blood pressure, it's basically all bad health outcomes, according to other meta analyses. People want to know what food to eat, what food not to eat, and what supplements to take, what drugs to take. But we sho…

Eat less, move more, make sure you sleep.

That "eat less"needs to be elaborated. Eating less beef is not the same as eating less tomatoes. :-)

Re: Study suggests isometric exercises best for reducing blood pressure

#19

Post by paxys »

epistasis wrote: post #4

Seeing these decrease in numbers really emphasizes the strength of exercise as an intervention. It's lot just isometric exercise, but all types here that significantly lowered blood pressure. And it's not just blood pressure, it's basically all bad health outcomes, according to other meta analyses. People want to know what food to eat, what food not to eat, and what supplements to take, what drugs to take. But we sho…

"Exercise makes you healthier" is hardly an earth shattering revelation. Everyone knows the benefits of exercise, especially unhealthy people. That is still usually not enough of a motivator, however, hence the reliance on fad diets and drugs.

Re: Study suggests isometric exercises best for reducing blood pressure

#20

Post by colpabar »

hammock wrote: post #16
ww520 wrote: post #9

To save time on reading here is the key finding on the decrease of blood pressure from various exercises. aerobic exercise training (−4.49/–2.53 mm Hg) dynamic resistance training (–4.55/–3.04 mm Hg) combined training (–6.04/–2.54 mm Hg) high-intensity interval training (–4.08/–2.50 mm Hg) isometric exercise training (–8.24/–4.00 mm Hg) Here’s a link on what isometric exercise is. https://www.healthline.com/health/fi…

What is combined training?

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