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Hypertension or high blood pressure is a common condition that affects 1.13 billion people worldwide. High blood pressure is a major risk factor for heart disease and stroke, which are the leading causes of death worldwide. Yet many people with high blood pressure don’t realize they are living with it. Therefore, people over 18 are advised to have their blood pressure checked at least every two years.
Exercise is considered an effective strategy to reduce the global prevalence and severity of high blood pressure. Aerobic and dynamic resistance exercise are the most recommended when it comes to improving heart health. But have you heard of isometric resistance training (IRT)?
A new study by researchers at UNSW Medicine & Health has described ESRD as an effective way to lower blood pressure.
What is isometric resistance training?
Isometric training is a type of strength training that recruits muscle and exerts tension without actually lengthening or shortening the muscle.
For example, the plank, the leaning against the wall press and the static lunge are isometric exercises where the muscles produce strength but do not change in length, unlike traditional strength training like a squat or push up. where muscles shorten and lengthen during movement.
However, isometric resistance training is not recommended for the management of high blood pressure in many international guidelines regarding safety concerns. This is because the static nature of IRT is believed to cause a marked increase in blood pressure during exercise, especially when performed with large muscle groups or at high intensity, compared to traditional strength exercises. such as lifting weights or aerobic exercises such as walking or cycling.
IRT is very safe for hypertensive patients
But the new study led by Harrison Hansford and Dr Matthew Jones, both accredited exercise physiologists at the School of Health Sciences, found that ESRD was safe for hypertensive patients.
“We found that ESRD was very safe and caused significant changes in blood pressure – almost as much as you would expect with hypotensive drugs,” Dr. Jones said, as quoted by Science Daily.
It also resulted in improvements in central arterial pressure (the pressure in the heart’s largest artery – the aorta, and a strong predictor of cardiovascular disease) and, to a lesser extent, ambulatory blood pressure (mean arterial pressure over a 24 hour period), they mentioned.
“IRT is an effective way to lower blood pressure, requiring only 12 minutes a day, two to three days a week to produce the effects we found in our review,” he added.
In addition, IRT is accessible and easy to perform. You can easily perform it by sitting in front of the TV.
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