You have heard that well – isometric exercise is superior to all other forms of exercise for lowering blood pressure! This includes all forms of cardiovascular exercises and all other forms of strength training. Many studies have shown this, including a large meta-analysis that showed that isometric exercise is just as effective as blood pressure medicines for lowering blood pressure.
Isometric exercise compresses blood vessels (especially the veins that contain more than 60% of your blood). If you think of your blood vessels such as a garden hose, think about what happens when you pull both ends of a rubber hose – the inner diameter actually shrinks – and this means that an increased pressure is needed to get the same amount of liquid/blood through the middle. However, if you push both ends from the hose to the middle (such as isometric exercise), the diameter actually increases and you need less pressure to move the same amount of blood!
Moreover, good has been done isometric exercises – no side effects such as medicines! For example – Isometry improve joint health, improves muscle balances, improves performance, are very safe and super time efficient!
A simple routine that is performed 3 times a week can produce great results. Just do the following three exercises 3 – 5 times a week to keep 30 – 90 seconds each, can be very effective:
Wall sit -exercise
Planking
Side shelf exercise
View this short article to learn how to do these simple exercises and view more with links to videos of each exercise: https://www.healthline.com/health/fitness-exercise/isometric-exercises#EmerCises-try Or here: https: // redefiningst ertgtth.com/isometrics/
Most important focus: breathe – don’t hold your breath and, as always, contact your doctor before you start a new training program. People with severe uncontrolled high blood pressure should not perform isometric exercises.
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