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Isometric exercise training may help control blood pressure
A study published in BMJ Open Sport & Exercise Medicine suggests that isometric exercise training can effectively manage blood pressure. Researchers found that performing just one or two sessions per week may maintain short-term reductions in blood pressure, offering a pragmatic option for individuals with limited time or difficulty adhering to strict routines.
Isometric exercises involve holding a specific posture for several minutes, such as performing a plank, a wall squat, or hand grip exercises. While previous research indicated that isometric training can reduce blood pressure more effectively than other forms of exercise—sometimes matching or exceeding the effects of certain medications—the optimal frequency for maintaining these benefits was previously unknown.
The study monitored 100 adults with an average age of 37.4 years who had normal to high-normal systolic blood pressure (120-140 mmHg) and did not engage in regular structured exercise. The findings indicate that while weekly sessions provide short-term benefits, practicing these exercises three times per week may help preserve blood pressure reduction over a longer duration and improve cardiovascular health indicators.
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- [● 2 SOURCES] Practicing isometric exercise three times per week may preserve blood pressure reduction benefits over a longer period. www.lechodelarivenord.ca · www.lejournaldejoliette.ca
- [● 2 SOURCES] One or two isometric training sessions per week may maintain short-term reductions in blood pressure. www.lechodelarivenord.ca · www.lejournaldejoliette.ca
- [● 2 SOURCES] Isometric training involves maintaining a posture for several minutes, such as planks or squats. www.lechodelarivenord.ca · www.lejournaldejoliette.ca