Can isometric resistance training safely reduce high blood pressure?

Science Daily / University of New South Wales / Hypertension Research ^ | Aug. 20, 2021 | Emi Berry / Harrison J. Hansford, Belinda J. Parmenter, Kelly A. McLeod, et al

[ConservativeMind]

While aerobic and dynamic resistance exercise appear effective at reducing blood pressure, a new study has revealed isometric resistance training (IRT) as an emerging mode of exercise demonstrating effectiveness in reducing office blood pressure. Office blood pressure refers to your pressure when taken during a GP visit, for example. It is taken at one time-period, usually when you're sitting down.

What is isometric resistance training?

IRT is a type of strength training. During IRT, the muscles produce force but do not change length. For example, pushing against a wall or holding a 'plank'. This is different to more traditional strength training like a squat or a push up or where muscles shorten and lengthen during the movement.

Currently, IRT is not recommended by several international guidelines for the management of high blood pressure. This was mostly due to concerns over its safety because the static nature of IRT causes blood pressure to increase markedly during exercise, particularly when performed using large muscle groups or at high intensity, compared to traditional strength exercise such as lifting weights or aerobic exercise such as walking or cycling.

Although previous studies had shown IRT as being effective for lowering office blood pressure, the studies had not comprehensively examined the safety of IRT.

IRT is accessible and easy to perform

Dr Jones said IRT is a very accessible and easy to perform intervention. He highlighted how exciting it was to know such a simple intervention could have such a strong effect on reducing blood pressure -- the leading risk factor for mortality, globally.

[ConservativeMind]

A brief, in-place exercise can make blood pressure stay down awhile.

[LukeL]

Funny thing is by a scientific definition some forms of isometric exercise produce no work. (Like pushing against a wall as nothing moves)

[monkeyshine]

Sounds interesting. I have CVD and learned that proper breathing exercises help dramatically as well, particularly during and after moderate exercise (I am instructed not to do heavy exertion exercises, just enough to get the heart rate up for 20-30 minutes at least 3 times a week). I was taught breath in for 5 seconds through the nose, and exhale through the mouth for 7 seconds. So slower out than in. The actual numbers don’t matter so much as just keeping that basic ratio. Could be 6 second inhale, 8 or 9 seconds exhale. Or 4:6 depending on the person and their lungs.

[Mariner]

There is no substitute for moving iron and steady cardio.

[Roos_Girl]

I will paraphrase my college physics teacher; if you think I am not exerting a force by just standing here, come put your finger between my shoe and the floor.

[equaviator]

Take a 5 or 7-gal. plastic bucket with a strong handle, fill it with 10, 20, 30 pounds of something solid like gravel, topsoil, clay, cat litter (clean), bricks or even ice...Wearing a pair of fingerless gloves with a good grip, find a spot where you can pick it up and swing it around yourself, passing it from one hand to the other and keep it going. After 10 or so revolutions, change the direction of the swinging with a push from your free hand and resume swinging for 10 more revolutions and repeat. At first you should keep your feet firmly planted, especially if you do this indoors. I also use a smaller bucket with less weight in it to do windmills outdoors (left, right, overhand and underhand) and I can do it as I walk forward or backwards, which works for many different muscle groups at the same time. I can also do the bucket-swinging exercises outdoors while walking along the beach or on a flat surface such as an outdoor basketball court. Try it and you'll see what I mean. It works for me and I might even shoot a video of myself to demonstrate how these exercises can work for anyone...Well, almost anyone.

[minnesota_bound]

I do my isometric resistance training. I push down on a plate of some potato chips and squeeze my glass of diet sunkist high fructose corn syrup.