New evidence for isometric exercise to REDUCE blood pressure
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- Опубліковано 14 чер 2024
- WELCOME TO EXERCISE FOR HEALTH:
A comprehensive review of isometrics exercises to effectively lower resting blood pressure was published in July 2023 and this video will highlight the results and inform you of the benefits and advise you of any warnings to help you make a decision as to what type of exercise would be best for you to manage your blood pressure.
Other content that may be of interest to you:
Check out our playlist for all videos relating to blood pressure here: • Exercises to manage BL...
Check out our follow along home exercise video playlist here: • Follow along HOME EXER...
For the link to the review mentioned in this video click here: bjsm.bmj.com/content/early/20...
For the 2020 study on isometric exercise and blood pressure response click here: www.ncbi.nlm.nih.gov/pmc/arti...
For the 2022 study on the effects of isometric exercise on people with high blood pressure click here: www.ncbi.nlm.nih.gov/pmc/arti...
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#ExerciseForHealth #Hypertension #BloodPressure
After 3 back surgeries, my core was so weak that I couldn’t hold my grand babies, much less play. Isometrics restored my core strength to the point where I now can do those things. I’m 49 years old and I believe all older people could benefit greatly from this type of exercise.
Great to hear, well done.
49 isn’t old!
Great presentation.
No " fat". No silly music, time wasting TV series type BS. Just concise explanations, info and great examples.
Thanks. I've subscribed
Thank you so much
For the naysayers and doubters there are plenty of studies showing a more robust benefit for controlling high blood pressure using isometrics. Isometrics are not an end all to fitness but if controlling high blood pressure is a concern based on the available evidence this works best .
Well said!
I got mashed between 2 trucks in 99 and for 24 years SUFFERED... but found out about adding isometrics/dynamic isometrics to my NON- existant workout. I'm now able to stand flat footed and touch my PALMS to the floor in front of me- and my blood pressure stays perfect. (I'm CARNIVORE NOW TOO).. but isometrics /dynamic isometrics got me able to move again- and stronger than I was. DYNAMIC isometric is working through a full range of motion and contracting the whole way through- moving slowly.. WORKS great-- increases FLEXIBILITY too..
Nice work
Thanks, I had a heart valve replacement nearly 2 years ago. But was told isometric exercises were not to be done. Loved doing the plank.
Yes be careful if you've had heart surgery still, as the blood pressure will still rise during performing the isometric exercise, but if it's been 2 years it may be OK. That's why I put in the warning that this study shows the great after effects but doesn't provide the risks of performing them.
good information superbly explained 👍
Thank you 🙂
Can’t wait for “Lower Blood pressure #3 “needs to have these now!! You helped my bp go down!!!!
Great! That one will be out on 5th February.
Very useful video, thank you!
You're welcome!
Very well presented.
Because of the simplicity Isometric exercises are much easy to practice safely by elders. A combination of isometrics and movement exercises can be designed to suit individual needs.
Know your limits and be consistent with the practice.
Thank you
I’ve been doing your first workout and was trying to incorporate isometric exercises into it , but now would look forward for your 3rd workout. Was looking for information about this research and found all info on your channel as clear as possible. Thank you .
You're welcome. Check out the isometric workout in the blood pressure playlist here: ua-cam.com/play/PLf9i8qFtMBBI9YPPSqbqzFOOYa45N_pPc.html
Thank you for the information clearly presented. Subscribed.❤
Awesome, thank you!
Im looking forward to Richards' video on isometric exercises. On a daily basis, i do the 1st lowering blood pressure video, which is fantastic, really feel like I've had a workout and feel so calm afterwards 😀
Great, isometric workout will hopefully be out next Monday
Thank you so much, look forward to the next routine
You're so welcome!
Really good explanation and look forward to isometric training session by you .
Great, thanks!
Fantastic video, given me some great ideas .. thank you.. keep it up mate.
Thanks for the great feedback
Very well presented. Thanks
You are welcome!
Excellent Information ❤❤❤
Thanks
Very informative 🎉
Thanks!
Great information and explained clearly. I have a bullworker and use it for mostly isotonic exercises, but will incorporate isometrics now. Cheers.
Great to hear!
Thanks for the warning about risk of isometric exercises for some people. My blood pressure is 130/90 but I have no risk factors where isometric exercises would be a risk.
I saw a video about isometric exercises on yt channel Nutrition Made Simple. It is so compelling I decided to do the wall squats. I always had a goal of building strength anyways, but due to lack of discipline never stuck to exercises for that.
No problem
great video ❤❤❤
Thank you!!
Sir, I am from India and new to your channel. Thank you for sharing your knowledge and expertise. I have subscribed to your channel
Great, thank you
Great I’ll be using the plank more often now 😊
Awesome!
Iove plank holding , will combine it with ur previous video, I think is cool that way
Good job 👍👍
Thanks 👍
@@ExerciseForHealth you are welcome 👍👍
Thank you for this great channel. As someone who has had open heart surgery including a valve repair you are providing great information. One question I had is the extent that a push up is an isometric exercise. While the upper is moving dynamically, the core work seems similar to a plank position.
Yes correct. In most dynamic exercises like the squat, deadlift, push up, pull up, you will have "prime mover muscles" that are moving against a resistance (like the pecs + triceps in a push up), but you will inherently have "fixator muscles" acting isometrically that are maintaining the stability of other joints (like many of the core muscles for the spine and some rotator cuff muscles in the shoulder during a push up). To simplify things, an isometric exercise would be classified as one with no movement at all, where the whole body remains static under resistance. This would therefore place a push up as a dynamic exercise (even though there are some muscles working isometrically). Hope this make sense!
@@ExerciseForHealth Thank you. this is great information!
Great video as ever, all asanas (postures) of yoga system are isometric
Yes, I did think there will be aspects of some Yoga practices and Pilates that can be isometric, so this will put some minds at rest for continuing them.
@@ExerciseForHealth Now that is an observation of valuable significance
This is the first of your videos that I’ve encountered - very interesting as I’ve been looking fruitlessly for the report that states the benefits of isometric exercise. At 67yrs, two years after a hypertension diagnosis, I’m on meds (reluctantly) and have a daily exercise routine that includes core strengthening, press-ups, sit ups and a 3-4km brisk walk at around 12 min/km - I’m certainly much fitter than I used to be. Have recently added isotonics via 2x2 minute wall squats on three days/week, and hope to see some improvements.
Good luck. There may be some other videos you might find beneficial in my blood pressure playlist here: ua-cam.com/play/PLf9i8qFtMBBI9YPPSqbqzFOOYa45N_pPc.html
@@ExerciseForHealth cheers, I will do. Something that comes to mind when you spoke about remembering to breath during isotonics; I’ve meditated for years, and find that focusing on the breath as it goes in and out of your nose, not only helps you remember to breath - but also takes your mind off any discomfort.
Brilliant post. Is there a way to contact you direct please for advice.
Thanks! Not at the moment as I'm only providing these videos as a hobby as I work full time and run a martial arts club. Maybe if this channel grows considerably, I might in a position to offer something more.
Can you do a video on recommended isometric exercises for beginners please
Yes I mentioned in this video that I'm planning one!
@@ExerciseForHealth oh thank you 😊
Awesome God bless you 💖,.I will incorporate it to your video, like doing plank holding for 5 reps for one minute each after the areobics
Hi, I have just begun to view your video. I agree that isometric exercise used to be frowned upon esp. in relation to blood pressure, but to be strictly accurate, it has been known for a long time that dynamic exercise also increases blood pressure.
At the extremes, we have Olympic Weightlifters passing out, either due to the barbell resting on the throat for too long and/or the use of breath-holding (the Valsalva manouevre) to increase intra-abdominal pressure and stiffness. While this seems to have been more common when the Olympic Press was a competitive lift, it does sometimes still occur. However, the speed of the current lifts tends to reduce the risk. We also see spikes in blood pressure particularly in the slow "powerlifting" events and esp. in "Strongman" events where variations of the traditional lifts are performed for high loads and high reps. Thus, it was not that dynamic exercise did not have a risk, but that isometric exercise was supposed to increase that risk because of the sustained tension. Indeed, I can remember being told that heavy lifting would both be dangerous to those with existing hypertension and would lead to the development of hypertension in otherwise healthy lifters. What was not known in the past was that the temporary increase in blood pressure that accompanies exercise is usually followed by a period of "post exercise hypotension". Of course, this does not refer to clinical hypotension, per se, but to a relative drop in blood pressure.
Again, working from memory, classic Olympic weightlifting tends to use lower volume sets and even when a set of e.g.; 3 or 4 reps is called for, these may be practised as singles, with a brief rest between each attempt and a longer rest between each "set" of attempts. It appears that is usually only those exercises that are difficult to load and unload - such as various squats and other assistance exercises where the reps may go higher.
While there is some evidence (from an Indian GP, I think) that bodybuilders may have normal arterial blood pressure despite an apparent borderline or hypertensive cuff reading (apparently due to dense muscle mass) it has long been theorised that heavy, high volume exercise and the resultant increase in muscle mass might put a greater strain on the heart.
By the way, as someone who sounds like a native English speaker, you should be aware that the word for a negative or lengthening movement away from the centre of the body is not pronounced as "eesentric", but as ekcentric. This was originally a double hard "k" sound in Greek, but words like "circle", "centre" and "centric" are conventionally pronounced with a soft "c" or "s" sound, but "ek" becomes a hard "c" or even an "x" as in eclipse, or ecstasy (which used to be spelt "extasy") and excavate. Exit comes from Latin, but the "Ex" part ultimately has the same meaning and root as the Greek. I know this is trivial and minor, but hearing "eecentric" really grates and makes it very hard for me to listen to the speaker.
Thanks for the comment
I intuitively feel skeptical about this because it just seems like when you do aerobic exercises you're exerting more energy and things that would be better for your blood pressure but I am happy to hear of maybe a possible better way to lower blood pressure...I've been consistently doing your first video on lowering blood pressure and have really enjoyed it I did some running and then ended up injuring my knee so if there is something that I can do that's less impactful that would be great.. Really looking forward to your next video on the subject...Thank you for taking the time and effort to put these vids out there for people to better their health...
You and me both! I think as I mentioned in the video, "adding" in isometrics would be a better approach rather than stopping all aerobic and switching purely to isometric work, but some people may not be able/ willing to do aerobic work, so this will help them.
@@ExerciseForHealth Yes amen absolutely.. Thanks again..
Cycling is the best cardio. Save your joints
That what i do for years now, best choice i made@@abdullahasif1889
@truthspeller3279 While isometrics may be a very effective method, aerobic exercise is also helpful, but what should also be remembered is that blood pressure is only one risk. Aerobic exercise has other benefits, esp. when it is done primarily at lower intensity (talk test) with perhaps 20% at a much higher intensity. These benefits include larger left ventricle volume and stretching capacity, thus leading to a higher stroke volume and more blood pumped per heart beat - this is one of the main factors in producing a lower resting heart rate. So, even if your blood pressure is/or becomes normal, aerobic training is still an important type of exercise. Aerobically trained individuals recover more quickly from exercise, even strength work and anaerobic/high intensity forms of training.
While strength training and some high intensity work is also beneficial, too much work against heavy resistance appears to thicken the ventricle wall and thus reduces stroke volume, although it does increase ejection fraction (that is, the heart can push out a larger percentage of the blood in the heart in one beat) but the total volume is lower compared to the aerobically trained heart and even, potentially, the untrained but normal heart. Since this ventricle wall is thicker, it is less flexible. I do not know, but this lack of flexibility might make it even more stressful for the heart to try to maintain a healthy rhythm at a high heart rate.
(By the way, with an appropriate volume and intensity, it is possible to train for strength and for aerobic fitness - assuming that you don't have other contra-indications. This may not make you absolutely elite in either field, but it does mean you don't have to sacrifice one quality for the other. Alex Viada is a hybrid athlete who squats/deadlifts around 850 lbs and still manages to run a reasonable marathon. Most of us would be happy with a much lower strength level than that, but it shows that one can maintain a reasonable level of absolute strength without compromising aerobic fitness or heart function.)
If I have mild mitral valve regurgitation with a mitral valve mean gradient 1 mmhg can I do moderate isometrics and Judo and Wrestling with light sparring (nothing too intense) my doctor said I’m good to go because it’s mild
I would take the advice of your doctor who knows you best. This video may also help guide you: ua-cam.com/video/zQ01AzrCd1s/v-deo.html
I'm sticking to an equal mix but this is interesting.
I agree with you. I wouldn't do solely isometrics. Everything in balance!
I'm putting them in my evening walks now
Great!!
❤
Thanks
It would be great to know how long it takes.
I think this will vary from person to person, but you should start to see a long term effect after 6 weeks of regular exercise.
How much kg is advised to lift?
I can't answer this!
And a low-low carb diet (no low salt as we've been told)
Interesting
how about yoga for reducing blood pressure in sevire levle？
Yoga may be good too.
I remember seeing an article a few years ago saying planks are bad for high blood pressure but I know it takes several studies to figure it all out
Yep, new science always comes along that contradicts previous studies!
How many weeks of doing isometric exercises does it take for hbp to come down ?
According to the review, the studies were AT LEAST 2 weeks in duration, but in my experience changes are normally seen between 1 to 3 months of any exercise intervention.
@@ExerciseForHealth I am not an expert on high blood pressure, so if you are saying "any exercise intervention" relative to hypertension, my comments, below, may not be valid. However, these are my thoughts in terms of changes resulting from any exercise intervention of any sort.
Surely the visibility of change depends, to some extent, upon the starting point? It is well known, for example, that so-called "newbies" can experience a big jump in absolute strength very quickly without gaining any noticeable mass, whereas experienced lifters may struggle to add even a small amount of weight to their max and/or muscle mass.
Similarly, a newbie might see improvements from a relatively small volume of low intensity aerobic exercise, whereas a more experienced endurance athlete might need a greater volume and so on. Also, a more obese person may notice that their clothes are looser before others even notice they have lost weight. Conversely, a person who has lost most of their excess weight may struggle to lose that last 5 or 10 pounds, because the change is more stressful and represents more of a shock to the body's homeostasis.
Finally, there are genetic factors. Even though I am disabled with Cerebral Palsy I have always been fairly active - at least until a hip injury has severely impacted my mobility - and I have always had a good resting heart rate (currently low 50s although 47 BPM on a morning blood pressure test (whilst still recumbent, I must admit.) I also know that, historically, I have been able to improve my fitness very quickly by increasing my volume of training, with little or no ill effects. Whereas, a friend and colleague of mine was an exceptionally fit runner who always experienced infections when she prepared for a race - no matter what distance she aimed at, the increase in volume seemed to knock her system sideways. I once had to see a specialist at the local hospital because one of my annual blood tests showed abnormally low white blood cell count. I was able to look at the date and point out that I had begun a much higher volume and somewhat higher intensity* training programme a week or two before. The increased volume of red blood cells had temporarily lowered my white blood cell count. However, unlike my friend, I did not get infected or even feel ill. [* The intensity was relative to the somewhat lax training of the previous few months. I was not performing HIIT, although some of my sessions were relatively fast.]
is dead hang exercise considered as isometric exercise?
Yes, as your forearm muscles are engaging to remain on the bar. It's a very light one though and probably used more as a stretch than a strength exercise.
what about isometric leg press?
Won't that be the same as doing a wall sit?
@@ExerciseForHealth basically, but a lot higher weight
By how much roughly can your blood pressure drop by doing these exercises ?
In the long term, around 10mmHg, but some people may experience better results
I dropped mine over 10 points in less than of a week of just one 30 second plank...looking forward to more improvement
Just don't hold your breath, breathe through your mouth while doing the exercises.
Indeed!
Do you have Instagram account?i would like to follow also
Yes, see the link on the ABOUT page on my channel
Yoga postures are isometric exercises. No need to reinvent wheel. Do Yoga.
Great, if you like Yoga.
@@ExerciseForHealth Don't some asanas (Yoga poses) overly constrict the blood supply to some parts of the body? For example, the Lotus posture is supposed to restrict blood flow to the lower limbs in order to direct blood to the brain - at least, that is the traditional explanation from those who do Yoga as a spiritual practice. Planks and Wall sits are not meant to be long duration and the positions are not overly restrictive, but some forms of Yoga will hold asanas for very long periods. I know that some bodybuilders swear by occlusion of a limb or limbs to maximise "the pump" and allegedly improve permanent hypertrophy, but are there any studies on the effects of the more restrictive asanas?
You need to demonstrate more than talking
Don't understand this comment as it is an advice video. However, if you mean you want some exercises to do, then check out the follow up workout video here: ua-cam.com/video/S-CWS6Ign-I/v-deo.html
@@ExerciseForHealth To be honest, I appreciate the talking. Keep talking. (And, thanks, by the way, for having the time and the courtesy to reply to comments when you can.)
I like to understand what I am doing as well as why I am doing it before I try a new programme out. Even with slightly high BP I won't just do an exercise programme, without trying to find out why/how it does what it does even though I am familiar with e.g.; Wall Sits (used to do them as part of Kendo training) and Planks. Of course, the demonstration has its place in order to do things correctly, but I don't like books or videos that simply say "do this, I did and look at me." You never know if the person selling the system really got to look as they do via the system or because of some other method (or chemical assistance.)