Study suggests isometric exercises best for reducing blood pressure
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Re: Study suggests isometric exercises best for reducing blood pressure
#2Taken 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. Examples include a leg lift or plank.
Re: Study suggests isometric exercises best for reducing blood pressure
#3This explains how Principal Skinner was able to keep so calm
Re: Study suggests isometric exercises best for reducing blood pressure
#4Seeing 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 should be asking how we can make room in a week to get 3-6 hours of moderate physical activity, first.
Re: Study suggests isometric exercises best for reducing blood pressure
#5Taken 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…
Yep! The isometric leg extension is more commonly known in the US as a plank. Pictures here: https://www.bbc.com/news/health-66303982
Re: Study suggests isometric exercises best for reducing blood pressure
#6> Secondary network meta-analyses revealed isometric wall squat and running as the most effective submodes for reducing SBP (90.4%) and DBP (91.3%), respectively.
Wall squat was actually a close second to running for DBP reduction as well. As a member of late gen-X who is getting slightly elevated BP readings, this is very interesting and timely. I always assumed, without evidence, that aerobic exercises would be best for reducing BP. Be right back, going to do some wall squats.
Re: Study suggests isometric exercises best for reducing blood pressure
#7Seeing 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.
Re: Study suggests isometric exercises best for reducing blood pressure
#8Taken 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…
Follow up details - isometric exercises don't have to be just bodyweight, and can be trained for strength by performing the exercise against something to constrain the motion. Imagine crawling under your bed before performing the plank (now more of a pushup, since you're pressing with your chest muscles) mentioned above. You can push as hard as possible, but you won't budge the bed.
They're incredible for returning from injury, since you can specifically train ranges of motion, and the person performing the exercise has full control of the "load" - aka how hard to exert themselves.
Re: Study suggests isometric exercises best for reducing blood pressure
#9To 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/fitness-exercise/isometric...
Re: Study suggests isometric exercises best for reducing blood pressure
#10Seeing 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…
This can't be emphasized enough. Exercise is likely the single most important and effective intervention we have available from a preventative medicine standpoint.
If you're not optimizing adequate exercise alongside controlling bodyfat levels first and foremost you're doing it wrong.