If you were told that you should do more exercise in order to lower your blood-pressure, you may think you would need to break out the running gear or start lifting weights. One of us, Jamie, is the exception. Recent publications of researchThe best exercises to lower blood-pressure are those that require you to hold a position in which your body is still, such as wall sits and planks.
This type of “isometric exercise” involves contracting and holding a particular muscle or group of muscles so that the length of the muscle does not change during the exercise.
This type of exercise has many benefits, but one of them is a lower blood pressure.
1. Improve heart health
Jamie’s latest work examined 270 randomised trials with a total of more than 15,000 participants. It was found that performing three isometric sessions on average per week was the best way to lower your blood pressure.
Each session consisted four 2-minute bouts isometric exercises with a 1-to-4-minute rest between each. The reduction in blood pressure was comparable to the blood pressure drop seen by people who are taking blood pressure medication.
Jamie’s research team has also found that isometric exercises improve the physique. The heart: its structure, mechanics and functionThe Our vascular system healthOur performance is a testament to our The autonomic nervous System. All these changes are essential for a healthy heart and a lower risk of diseases.
Isometrics, despite being a difficult area of study, may be effective in improving cardiovascular health because they hold a static contraction of the muscle. This compresses the blood vessels – and then on release of the isometric hold, leads to greater blood flow to the previously compressed vessels.
2. Joint health is improved by using these products
When we move, our ligaments are vital in stabilising the joints. Injury can occur if you put too much strain on the ligaments, for example by landing awkwardly with one leg when you jump. Anterior crutiate ligament (ACL)One example of a severe ligament injury is rupture.
Our muscles can play a vital role in reducing force on our ligaments. create stabilityAround a joint. Research shows that isometric exercise can reduce the pressure on ligaments by training certain muscle groups.
As an example, one research found that Training the HamstringsThis helped to reduce the pressure on the ACL. This may prevent further injuries to the ACL.
3. It helps to address muscle imbalances
This is called limb dominance. Known as “limb dominance”, this is partly caused by something called LateralityOur preference for using one side of the body.
This can also be caused by your body adapting due to sports (or other activities) that require more skills on one side. , Then, you can also play volleyball.The following are some examples of how to get started: Basketball.
Although it’s not uncommon for one side to be stronger than the opposite, this may lead to an increase in muscle strength. Injury riskIt can also have an impact on the performance of athletes. But doing unilateral (one-sided) isometric exercises – such as the split squat or side plank – may help reduce strength differences between limbs as they target one side of the body.
4. You can improve your performance
Isometric exercise is effective for Strengthening the bodyIn specific fixed positions. It is because isometric exercise has the ability to activate Muscles or muscle groups that are very specific.
Isometrics are often used to mimic challenging positions like the sticking point in a squat or the scrummage position in rugby. The strength gained from isometrics can be used to help the body cope with the strain placed on it during sport, exercise or everyday life. It may enhance athletic performance or daily physical function.
5. The majority of people are tolerant towards them
People recovering from musculoskeletal injury often use isometric exercises as part of their rehabilitation programme. They are suitable for people with limited mobility. What is the pain?It may be a factor that limits your options.
Exercises that require lots of movement can be uncomfortable. Isometric exercises, however, are done in a more static position. In the same way, people with limited mobility may choose to do the exercise in a position that suits them, for example, adjusting the height of the wall squat.
6. It’s time efficient
Most studies have investigated the benefits and effectiveness of isometric training for Heart healthParticipants were only required to complete a Eight minutes per session is the maximum amount of exercise.. It would be equivalent to four sets of exercises that are isometric, each held for two minutes. Then, you would rest for between one and four minute between sets.
Numerous studiesThese exercises can be done three times per week for three consecutive weeks to achieve positive results. It is easy to incorporate these exercises into busy schedules.
Getting started
Since you only need to use your own body weight, isometric exercises can be performed anywhere.
When it comes to learning about Exercises that are isometricSome good examples are wall squats. (Pretend you’re in a chair, but press your back against a wall.) And planks. (Resting on your tip-toes and forearms with your stomach elevated above the ground.
You should also consult a health care professional before beginning your new exercise program to ensure that it is safe and effective.
Alex Walker. Lecturer in Sport Therapy University of East LondonThe following are some examples of how to get started: Jamie EdwardsLecturer of Exercise Physiology University of East London
This article has been republished by The ConversationCreative Commons licensed. The Licensed Terms are available here. Original Article.
