Isometric exercises - which involve contracting a specific muscle or muscle group and holding it so the length of the muscle doesn't change - have been shown to help reduce blood pressure as well as improving joint health and muscle imbalances
If you've been advised to increase your physical activity to decrease your blood pressure, you might assume that it's time to dust off your running shoes or hit the gym. However, recent research by Jamie Edwards, a lecturer in exercise physiology at the University of East London, suggests that static exercises like planks and wall sits are actually the most effective for reducing blood pressure.
This type of "isometric" workout involves contracting a specific muscle or group of muscles and maintaining the contraction so that the muscle length remains constant throughout the exercise.
But the benefits of this kind of exercise extend beyond just lowering blood pressure.
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1. They enhance cardiac health.
Jamie's latest study examined 270 randomized controlled trials involving over 15,000 participants in total. The findings indicated that the most effective way to reduce blood pressure was to engage in an average of three isometric workouts per week, reports Surrey Live.
Each session included four two-minute rounds of isometric exercises, with rest periods of one to four minutes in between. The resulting decrease in blood pressure was similar to what is typically seen in individuals who take standard blood pressure medication.
Jamie's research team has also found that isometric exercise enhances the function, structure, and mechanics of our heart, the health of our vascular system, and the performance of our autonomic nervous system. All these improvements contribute to better cardiovascular health and a lower risk of disease.
While it's a complex field of science, the effectiveness of isometrics for our cardiovascular health can be attributed to the unique aspect of maintaining a static muscle contraction. This action compresses the blood vessels and then upon release of the isometric hold, results in increased blood flow to the previously compressed vessels.
2. They enhance joint health.
Our ligaments are crucial in stabilising our joints during movement. However, injuries can occur if we exert excessive pressure on a ligament, such as an awkward single-leg landing when jumping.
An anterior cruciate ligament (ACL) rupture is one type of ligament injury that has a significant health impact.
But our muscles also play a vital role in lessening the force applied to our ligaments by aiding in creating stability around a joint. Studies indicate that training specific muscle groups through isometric exercises can assist in reducing pressure on certain ligaments.
For instance, one research found that training the hamstrings (the group of muscles that run along the back of your thigh from hip to knee) helped alleviate pressure on the ACL. This could potentially prevent future injuries to this ligament.
3. They aid in addressing muscle imbalances.
It's not unusual for the muscles on one side of your body to be stronger than the other. This phenomenon, known as limb dominance, partially occurs due to something referred to as laterality, which is our tendency to favour one side of the body over the other.
This can also occur as your body adjusts to the demands of sports (or other activities) that require skills placing a greater demand on one side of the body, such as football, volleyball, and basketball.
While it's usually not an issue if the muscles on one side of the body are stronger than the other, it could increase the risk of injury and potentially impact an athlete's performance. However, performing unilateral (one-sided) isometric exercises like the split squat or side plank may help balance strength differences between limbs as they target one side of the body.
4. They enhance performance.
Isometric exercises are effective in improving strength in specific fixed positions. This is due to their ability to activate very particular muscles or muscle groups.
Isometrics often mimic challenging positions like the sticking point at the bottom of a squat, maintaining a scrum in rugby, or removing a jam jar lid. This means they can assist in building the strength needed to withstand the load placed on the body during exercise, sport, and everyday life.
This could enhance athletic performance or physical function in daily life.
5. They're easily tolerated.
Isometric exercises are frequently used in physiotherapy and sports therapy rehabilitation programs for individuals recovering from musculoskeletal injuries. This is because they can be performed with limited mobility and where pain might be a limiting factor.
Isometric exercises, performed in a static position, can be more tolerable than those requiring extensive movement. This is particularly beneficial for individuals with limited mobility, who can adjust the exercise to a comfortable position, such as modifying the height of a wall squat due to restricted hip mobility.
6. They're time efficient.
Research investigating the benefits of isometric exercises for heart health typically requires participants to engage in just eight minutes of exercise per session. This translates to approximately four sets of isometric exercises, each held for about two minutes, with rest periods of one to four minutes between sets.
Multiple studies also indicate that performing these exercises thrice weekly for three weeks can lead to beneficial changes, making them an easy fit for even the busiest schedules.
Getting started.
Isometric exercises can be executed virtually anywhere as they rely solely on your body weight to challenge your muscles.
If you're uncertain about where to start with isometric exercises, consider trying wall squats (mimicking a seated position with your back against a wall) or planks (balancing on your forearms and tip-toes, with your stomach elevated and level).
Before embarking on your new exercise regimen, it's advisable to consult with a healthcare professional to ensure its safety and effectiveness.
