Elevate
Elevate
Elevate
Leisure Opportunities
Job search
Job Search
see all jobs
Latest job opportunities
Everyone Active
Competitive rates of pay
South Oxhey Leisure Centre, Watford
Mount Batten Group
c£65,000pa + pension + benefits
mount batten centre, plymouth

Isometric exercise best way to lower blood pressure. Researchers call for review of exercise guidelines

isometric training exercises offer the best results for lowering blood pressure
The finding comes from a study, published in the BJSM
The study found that all types of physical activities were "significantly effective" in reducing resting blood pressure
Isometric training was the most effective mode in reducing both systolic and diastolic blood pressure
Job opportunities
Mount Batten Group
c£65,000pa + pension + benefits
location: mount batten centre, plymouth, United Kingdom
more jobs

Many turn to cardio to keep their blood pressure healthy, however, new research from the team at Canterbury Christ Church and Leicester universities in the UK has found isometric exercises, such as wall squats and planking, which involve engaging muscles without movement, offer the best results for those looking to lower their blood pressure through physical activity.

The finding comes from a study, published in the British Journal of Sports Medicine (BJSM), which looked at randomised controlled trials involving nearly 16,000 people between 1990 and 2023. For the study, researchers only included trials which featured an exercise intervention that was at least two weeks long and had an eligible non-intervention control group.

The study found that all types of physical activities, from aerobic exercise and strength training to high-intensity interval training (HIIT), were "significantly effective" in reducing resting blood pressure, however, isometric exercise – movement which involves the static contraction of a muscle without any visible movement in the angle of the joint – was most effective in reducing both systolic (SBP) and diastolic blood pressure (DBP).

"We analysed data from 270 trials to establish optimal exercise prescription practices in the management of resting arterial blood pressure," said Jamie O’Driscoll, a reader in cardiovascular physiology at Canterbury Christ Church university and senior author of the report.

"To our knowledge, only two previous large-scale meta-analyses of similar proportion have been performed and this present study is the first to incorporate HIIT as a novel exercise mode, as well as providing advanced sub-mode analyses of a range of other exercise types – from walking, cycling and running to strength and mixed training.

"As a novel intervention, HIIT produced clinically relevant reductions in both systolic blood pressure (SBP) and diastolic blood pressure (DBP), but ranked as the least effective among all primary modes for SBP.

"Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure."

O’Driscoll told The Guardian that the static contractions of isometric exercises "squeeze the vessels that supply blood to the working muscles – which reduces the flow of blood to the muscle during the exercise and therefore the oxygen supply to the muscle.

"When the muscle relaxes afterwards, it causes a large flow of blood through the vessels (this was different to other modes of exercise) and was likely to be the trigger driving these greater improvements in blood flow regulation," he said.

Isometric exercises were almost twice as effective in lowering blood pressure when compared with the government recommended exercise guidelines and the study calls for a review of exercise guidelines for the prevention and treatment of hypertension in light of the findings.

Analysis showed significant reductions in both resting SBP and and DBP as follows:

Aerobic exercise training (−4.49/–2.53 mm Hg, p<0.001)

Dynamic resistance training (–4.55/–3.04 mm Hg, p<0.001)Combined training (–6.04/–2.54 mm Hg, p<0.001)

High-Intensity Interval Training (–4.08/–2.50 mm Hg, p<0.001)Isometric exercise training (–8.24/–4.00 mm Hg, p<0.001).

The order of effectiveness were:

Isometric exercise training – 98.3 per centCombined training – 75.7 per cent

Dynamic resistance training – 46.1 per centAerobic exercise training 40.5per cent

High-Intensity Interval Training 39.4 per cent. Isometric wall squat and running reduced SBP (90.4 per cent) and DBP (91.3 pr cent), respectively.

To read the full research paper, click here for the BJSM website.

Sign up for FREE ezines, news alerts & magazines
Related news

Exercise is 'highly beneficial' in maintaining mental health

30 Mar 2023
Physical activity should be a “mainstay approach” for doctors treating patients with depression, anxiety and ...

30 minutes of daily exercise 'not enough' for those who spend days sitting down

13 Jul 2021
A new study claims that being physically active for 30 minutes a day, five days ...
Sustained isometric training exercises, such as 'planking' and wall squats, offer the best results for those looking to lower their blood pressure through physical activity.
HAF,FIT,IND,PTS,RES
2023/THUMB351594_994002_878798.jpg

More News

1 - 15 of 67,860
13 Apr 2024
Planet Fitness has become the subject of a hate campaign by certain groups of consumers and seen share values slide, in the wake of a ... More
12 Apr 2024
A brand new desert hot springs oasis, called Zion Canyon Hot Springs, is set to open in Southern Utah in Q3 of 2025. Situated 30 ... More
11 Apr 2024
Recovery, social wellness and longevity were talking points at PerformX recently, tipped by many speakers as upcoming trends, while the exhibition halls featured infrared saunas, ... More
11 Apr 2024
A new study by UCLA Health found Kundalini yoga provided several benefits to cognition and memory for older women at risk of developing Alzheimer’s disease. ... More
10 Apr 2024
Luxury lakeside retreat The Ritz-Carlton-Reynolds, Lake Oconee in Georgia, US, is gearing up to unveil its new-look destination spa this May following a comprehensive makeover. ... More
09 Apr 2024
Europe’s first Evian Spa has opened at the five-star Hôtel Royal in Evian-les-Bains, France – the birthplace of the mineral water brand Evian. The spa ... More
10 Apr 2024
Industry experts are gathering in Cologne for today's European Health & Fitness Forum (EHFF), followed by FIBO from 11-14 April, which will feature almost 1,000 ... More
10 Apr 2024
Jason Worthy has been appointed group CEO of Myzone to lead the 'next stage of growth', with current group CEO, David Stalker, stepping back to ... More
09 Apr 2024
John Kersh has announced he is leaving boutique franchisor, Xponential Fitness, after eight years with the company – seven of them driving international growth across multiple ... More
09 Apr 2024
Oxygen Consulting is about to launch its first UK Padel Report, which investigates this fast-growing sport. Brought to the UK around 2012, padel has really ... More
08 Apr 2024
A boutique safari and wellness escape will open in Botswana’s wildlife-rich Okavango Delta this May, marking the latest venture from Ibiza's Atzaró Group. The Atzaró ... More
05 Apr 2024
Global publishing outfit, Leisure Media, has announced details of its new annual conference for decision-makers across the health, fitness and wellness markets. The event – ... More
05 Apr 2024
Portugese footballer, Cristiano Ronaldo, has launched a health and wellness app that harmonises advice on fitness, nutrition and mental wellness in one seamless experience. Renowned ... More
04 Apr 2024
Disturbing new research has found BMI completely fails as an accurate measure of obesity in children, calling into question the foundation for all past and ... More
03 Apr 2024
Spas which offer a fitness element might benefit from thinking about the timings of sessions, according to new research from Leiden University Medical Center in ... More
1 - 15 of 67,860
Elevate
Elevate