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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

#31

Post by geph2021 »

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…

can anyone summarize the volume of such training that was used in the comparison?

EDIT: At least the isometric exercise part is answered in the comments below [1]

1 - https://news.ycombinator.com/item?id=36884118#36884647

Re: Study suggests isometric exercises best for reducing blood pressure

#32

Post by DennisP »

rngname22 wrote: post #13

"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 exercis…

Bruce Lee famously used isometrics, using a bar attached to a chain, attached to a platform to stand on.

A modern equivalent is the Isomax, which adds a strain gauge so you can see how hard you pulled, and audible feedback that tells you when you're pulling harder than your target weight. You can do deadlifts, squats, presses, rows, and so on. Even a chest press, it uses a strap made of seatbelt material and you can wrap it around your back instead of attaching to the platform.

https://www.dragondoor.com/products/isomax/

There's various stuff on youtube, and on the previous generation called the Isochain, which is heavier and a bit less convenient to work with but essentially the same. It uses a chain instead of a strap, and has a heavy spring so there's still a slight bit of give to it, which they say helps your nervous system make a strong effort. Here's one channel dedicated to it:

https://www.youtube.com/@NoLimitSquad

I recently got the Isomax and it seems to be a pretty solid piece of kit. I've mainly been using other gear so haven't done that much with it yet, but this study has me thinking I should get more serious about it.

Re: Study suggests isometric exercises best for reducing blood pressure

#33

Post by zer8k »

panabee wrote: post #28
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…

comparison with GPT4 answering the same question: test 1 prompt: what are the key findings on the decrease in blood pressure on various exercises? answer: The study found significant reductions in resting systolic blood pressure (SBP) and diastolic blood pressure (DBP) following various types of exercise training: 1. Aerobic exercise training resulted in a decrease of approximately 4.49 mm Hg in SBP and 2.53 mm Hg in…

I don't know if people think these posts are useful but they are starting to become tiring enough to be spam.

If I wanted ChatGPT's response I'd ask it.

Re: Study suggests isometric exercises best for reducing blood pressure

#34

Post by codemac »

DennisP wrote: post #32
rngname22 wrote: post #13

"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 exercis…

Bruce Lee famously used isometrics, using a bar attached to a chain, attached to a platform to stand on. A modern equivalent is the Isomax, which adds a strain gauge so you can see how hard you pulled, and audible feedback that tells you when you're pulling harder than your target weight. You can do deadlifts, squats, presses, rows, and so on. Even a chest press, it uses a strap made of seatbelt material and you can…

If you don't want to start with something as elaborate, is some basic straps in a loop. Worldfit[0] sells these simple pieces, work great.

[0]: https://www.worldfit.com/

Re: Study suggests isometric exercises best for reducing blood pressure

#35

Post by inconceivable »

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…

lol dude you have sleep apnea. you're suffocating.

Re: Study suggests isometric exercises best for reducing blood pressure

#36

Post by Alex3917 »

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…

Honestly I think aerobic training is more effective than isometric training at reducing blood pressure, I think most people (and studies) just don't do enough of it to see the effect. You really need to be doing a minimum of 90 minutes of zone 2 training 5 - 6 days per week, which isn't especially difficult but it's just more than most people are willing to do.

There's no doubt that doing squats or whatever will reduce your blood pressure more in the short term, but the effects generally only last for a few days. Whereas the effects of aerobic are larger and longer lasting, you just need to do it correctly and reasonably consistently.

Re: Study suggests isometric exercises best for reducing blood pressure

#38

Post by helph67 »

"A big advantage of doing hand-grip exercises for lower blood pressure is that it doesn’t take a lot of time. You only need to do it for about 12 minutes a day, several times a week, and you can do it pretty much anywhere" https://highbloodpressurebegone.com/handgrip-exercises/

Re: Study suggests isometric exercises best for reducing blood pressure

#39

Post by DennisP »

codemac wrote: post #34
DennisP wrote: post #32

Earlier quoted context omitted.

Bruce Lee famously used isometrics, using a bar attached to a chain, attached to a platform to stand on. A modern equivalent is the Isomax, which adds a strain gauge so you can see how hard you pulled, and audible feedback that tells you when you're pulling harder than your target weight. You can do deadlifts, squats, presses, rows, and so on. Even a chest press, it uses a strap made of seatbelt material and you can…

If you don't want to start with something as elaborate, is some basic straps in a loop. Worldfit[0] sells these simple pieces, work great. [0]: https://www.worldfit.com/

Sure that's a much cheaper way to start. I do find the feedback helpful. A lot of times I think I'm giving max effort but the device isn't beeping yet, and I find I've got more in me after all. It's kinda like lifting a barbell, where you have to exceed a certain force to get something to happen.

Re: Study suggests isometric exercises best for reducing blood pressure

#40

Post by panabee »

zer8k wrote: post #33
panabee wrote: post #28

Earlier quoted context omitted.

comparison with GPT4 answering the same question: test 1 prompt: what are the key findings on the decrease in blood pressure on various exercises? answer: The study found significant reductions in resting systolic blood pressure (SBP) and diastolic blood pressure (DBP) following various types of exercise training: 1. Aerobic exercise training resulted in a decrease of approximately 4.49 mm Hg in SBP and 2.53 mm Hg in…

I don't know if people think these posts are useful but they are starting to become tiring enough to be spam. If I wanted ChatGPT's response I'd ask it.

sorry, thought others might also be curious since LLMs are notorious for hallucinating but fared well here.

unfortunately, cannot delete because of our comments. :(

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