New research published in the British Journal of Sports Medicine suggests that isometric exercises, such as planks and wall sits, may be more effective at lowering blood pressure than traditional cardio exercises.
The study found that performing 4 sets of 2-minute wall sits, with 2 minutes of rest in between, three times per week can help reduce blood pressure.
Detailed Explanation:
Exercise is a well-known method for managing blood pressure, and it has always been recommended to individuals with high blood pressure. However, the new research reveals that certain types of exercise may be more effective than others in lowering blood pressure. The study analyzed 270 reports and included a total of 15,827 participants to determine the effectiveness of different exercise modalities.
The research team grouped the exercises into five categories: aerobic, dynamic resistance training, a combination of aerobic and resistance training, high-intensity interval training (HIIT), and isometric exercise. Results showed that all categories contributed to lowering systolic and diastolic blood pressure to some extent. However, the most significant decreases were observed after isometric exercise training.
Isometric exercises involve holding a static position without movement, such as planks and wall sits. These exercises require the muscles to contract and maintain tension for a prolonged period. The study suggests that performing 4 sets of 2-minute wall sits, with 2 minutes of rest in between, three times per week can lead to a reduction in blood pressure.
On the other hand, HIIT was found to be the least effective at lowering systolic blood pressure, despite its popularity as a time-efficient and intense exercise method. This finding challenges the traditional belief that cardio exercises are the most effective for managing blood pressure.
However, not all experts agree with the study’s findings. Some argue that not everyone may be able to perform isometric exercises like planks or wall sits, and other exercise options should be considered. It is worth noting that exercise should be tailored to individual abilities and preferences to ensure adherence and enjoyment.
In conclusion, while traditional cardio exercises have long been recommended for managing blood pressure, new research suggests that isometric exercises like planks and wall sits may be more effective. However, it is essential to find exercise options that are accessible and enjoyable for each individual with high blood pressure.
Key Points:
– Isometric exercises, such as planks and wall sits, may be more effective at lowering blood pressure than traditional cardio exercises.
– Performing 4 sets of 2-minute wall sits, with 2 minutes of rest in between, three times per week can lead to a reduction in blood pressure.
– HIIT was found to be the least effective at lowering systolic blood pressure.
– Exercise should be tailored to individual abilities and preferences for maximum adherence and enjoyment.
– It is important to find exercise options that are accessible to all individuals with high blood pressure.
Source Article: https://nypost.com/2023/07/26/the-best-exercises-to-reduce-blood-pressure-planks-wall-sits/
