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Research indicates that isometric exercises could be the most effective for reducing blood pressure, as highlighted in a recent study review. These exercises involve maintaining a static position, such as holding a plank, without movement.
Understanding Isometric Exercises
Isometric exercises require holding a specific position for a set duration, unlike dynamic exercises that involve movement. For instance, a plank is isometric, whereas a crunch is dynamic. Although studies often use specialized equipment, experts believe the advantages of isometric training can be achieved with simple at-home exercises.
A standard routine typically involves four sets of muscle contractions, each lasting two minutes. This could mean holding a plank or wall sit for two minutes, which might seem daunting initially. However, you can modify these exercises by choosing simpler variations that you can sustain for the required duration.
It’s crucial to understand that isometric exercise focuses on sustained muscle contraction, not holding your breath. Breath-holding during intense effort can cause a temporary spike in blood pressure, which might not be suitable for individuals with hypertension. Consult your doctor to determine the best exercise plan for your needs.
Gather these essentials to enhance your isometric workouts:
A lightweight, adjustable hand gripper
This training strap designed for various isometric exercises
A yoga mat to support your warrior poses
Top isometric workouts for those just starting out
For these exercises, target four sets and aim to hold each for two minutes. If that’s too challenging initially, start with 30 seconds or even 10 seconds, and gradually increase your duration over time.
Wall sits. The traditional wall sit involves leaning against a wall with your hips aligned to your knees, mimicking an invisible chair. To simplify, position your hips higher than your knees to reduce the strain on your legs.
Planks. Begin in a push-up position and hold it. While standard planks are performed on elbows and toes, you can modify by resting your knees on the ground. Alternatively, try planks with your hands on a bench, table, or wall, progressing to lower surfaces as your strength improves.
Grip squeezes. Utilize a grip trainer or a soft ball, squeezing continuously for two minutes before releasing.
Bicep holds. Use dumbbells or press your palms upward against the underside of a table (as if attempting to flip it—without actually doing so).
With creativity, nearly any exercise can become isometric. For instance, hold your position at the top of a pull-up bar or pause midway during a push-up. Yoga enthusiasts will find many poses, such as chair pose or warrior poses, naturally involve isometric holds, offering unique benefits compared to traditional exercises.
How to perform an isometric workout
To replicate the workout style proven effective in blood pressure studies, incorporate exercises like those mentioned above:
Perform four sets, each lasting two minutes
Rest for one to four minutes between sets
Complete this routine three times weekly
You can integrate these exercises into your existing workout routine, whether it includes strength training or cardio. If you’re not yet meeting the recommended exercise guidelines of 150 minutes of moderate cardio per week, aim to work toward that goal.
