6 ms·

Study suggests isometric exercises best for reducing blood pressure

90 points by cyounkins 3y ago

smolder 3y ago
Taken from Mayo clinic, for anyone not clear on what isometric exercise refers to: Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively. And they can be performed anywhere. Examples include a leg lift or plank.
- cyounkins 3y ago
  Yep! The isometric leg extension is more commonly known in the US as a plank. Pictures here: https://www.bbc.com/news/health-66303982 https://www.bbc.com/news/health-66303982
- digdugdirk 3y ago
  Follow up details - isometric exercises don't have to be just bodyweight, and can be trained for strength by performing the exercise against something to constrain the motion. Imagine crawling under your bed before performing the plank (now more of a pushup, since you're pressing with your chest muscles) mentioned above. You can push as hard as possible, but you won't budge the bed. They're incredible for returning from injury, since you can specifically train ranges of motion, and the person performing the exercise has full control of the "load" - aka how hard to exert themselves.
- varjag 3y ago
  I had a watchOS app made (Hold Steady on App Store) for my olympic pistol isometric training if anyone feels like exercising their arms instead. Have no idea if it has a comparable effect on blood pressure though.
evansj 3y ago
This explains how Principal Skinner was able to keep so calm
epistasis 3y ago
Seeing these decrease in numbers really emphasizes the strength of exercise as an intervention. It's lot just isometric exercise, but all types here that significantly lowered blood pressure. And it's not just blood pressure, it's basically all bad health outcomes, according to other meta analyses. People want to know what food to eat, what food not to eat, and what supplements to take, what drugs to take. But we should be asking how we can make room in a week to get 3-6 hours of moderate physical activity, first.
- blackkettle 3y ago
  Eat less, move more, make sure you sleep.
  - eastbound 3y ago
    Sleeping is actually not easy. I reserve 9 hours in bed, but I snore and wake up very tired, also insomnia and therefore it’s a feedback loop to open the phone in bed otherwise I ruminate (potentially suicidal) thoughts… I bet less than half the population is able to sleep properly while laying in bed (and yes, I’ve heard all the advice about sleep habits and seeing someone). Once you fix sleep, you become much more brave and courageous for sports. And it’s a positive feedback loop, it’s a blind spot for sporty people (I’ve practiced 8-9hrs a week) to tell “Just do sports and sleep soundly”.
    - numinoid 3y ago
      Have you been tested for sleep apnea? Your symptoms are pretty on the money.
    - malfist 3y ago
      I see your comment about intrusive thoughts. Don't hesitate to speak to a doctor about them and take medication for it. I put off doing that for almost two decades, when I finally did after an attempt it really changed my life around. I'm now on a maintenance dose of trazodone, and thought I've went off of it a few times, I think I'll stay on it for good now. It keeps future episodes away and it does wonder for your sleep. I'd agonize over the days event's for an hour or so after going to bed, but it really helps me fall asleep in 15-20 minutes.
qzw 3y ago
> Secondary network meta-analyses revealed isometric wall squat and running as the most effective submodes for reducing SBP (90.4%) and DBP (91.3%), respectively. Wall squat was actually a close second to running for DBP reduction as well. As a member of late gen-X who is getting slightly elevated BP readings, this is very interesting and timely. I always assumed, without evidence, that aerobic exercises would be best for reducing BP. Be right back, going to do some wall squats.
ww520 3y ago
To save time on reading here is the key finding on the decrease of blood pressure from various exercises. aerobic exercise training (−4.49/–2.53 mm Hg) dynamic resistance training (–4.55/–3.04 mm Hg) combined training (–6.04/–2.54 mm Hg) high-intensity interval training (–4.08/–2.50 mm Hg) isometric exercise training (–8.24/–4.00 mm Hg) Here’s a link on what isometric exercise is. https://www.healthline.com/health/fitness-exercise/isometric-exercises#what-they-are https://www.healthline.com/health/fitness-exercise/isometric...
- hammock 3y ago
  What is combined training?
  - colpabar 3y ago
    [flagged]
    - dang 3y ago
      Ok, since we asked you not to post like this and you've continued to do it a lot, I think we have to ban the account. I hate to ban an account with a vim command in its profile, but unfortunately moderation is about the worst things a user does, not the best things. If you don't want to be banned, you're welcome to email hn@ycombinator.com and give us reason to believe that you'll follow the rules in the future. They're here: https://news.ycombinator.com/newsguidelines.html https://news.ycombinator.com/newsguidelines.html.
  - dqv 3y ago
    Right, it's not mentioned what that is in the article. On first search, something you do with your horse. I don't have a horse. This site says >Combination Training is an integrated form of training that combines lower body, upper body, trunk musculature and balance training all into one exercise, accomplishing three times as much training in the same amount of time. https://nwpersonaltraining.com/blog/combination-training/ https://nwpersonaltraining.com/blog/combination-training/ I think something like those Billy Blanks Tae Bo videos would fit the bill.
rngname22 3y ago
"isometric handgrip (IHG), isometric leg extension (ILE) and isometric wall squat (IWS) as IET subgroups. IET programmes commonly employ protocols of 4×2 min contractions, separated by 1–4 min rest intervals, performed three times a week. IHG" It sounds like the three isometric exercises evaluated in these studies were wall sits, leg extensions, and handgrips. Does anyone know how this study would go if these exercises were less medical intervention and more elite athlete? How would one even do a full body isometric workout?
- wswope 3y ago
  Some options that spring to mind for a more "serious" full-body isometric workout: * Suitcase holds * Pull-up holds * Standing in a power rack with heavy barbell on back * Bench press holds at the bottom (pressing just hard enough to keep weight off the chest) * Overhead holds Quite a few plank-variation-type options from the yoga world as well.
  - peter422 3y ago
    It’s more of a hybrid exercise but “pause squats”, in which you hold the weight at the bottom position before coming back up are a very good variation of a standard squat.
- DennisP 3y ago
  Bruce Lee famously used isometrics, using a bar attached to a chain, attached to a platform to stand on. A modern equivalent is the Isomax, which adds a strain gauge so you can see how hard you pulled, and audible feedback that tells you when you're pulling harder than your target weight. You can do deadlifts, squats, presses, rows, and so on. Even a chest press, it uses a strap made of seatbelt material and you can wrap it around your back instead of attaching to the platform. https://www.dragondoor.com/products/isomax/ https://www.dragondoor.com/products/isomax/ There's various stuff on youtube, and on the previous generation called the Isochain, which is heavier and a bit less convenient to work with but essentially the same. It uses a chain instead of a strap, and has a heavy spring so there's still a slight bit of give to it, which they say helps your nervous system make a strong effort. Here's one channel dedicated to it: https://www.youtube.com/@NoLimitSquad https://www.youtube.com/@NoLimitSquad I recently got the Isomax and it seems to be a pretty solid piece of kit. I've mainly been using other gear so haven't done that much with it yet, but this study has me thinking I should get more serious about it.
acumenical 3y ago
Ben Greenfield, who is regarded as somewhat of a quack, has for a long time advocated for isometric exercise. I always found him interesting so I followed his blog for a while. I always thought the stuff about isometric exercise was bunk, but if the study is sound, then I guess I was too quick to judge. This is potentially great news for him and his brand.
- prometheus76 3y ago
  Anecdotal, but worth considering: Bruce Lee relied mostly on isometric exercises to stay in shape.
- peter422 3y ago
  Dr. Stuart McGill (PHD, written multiple books about back health), strongly promotes isometric exercises for back health. However at the end of the day stability only gets you so far, since we are always moving, so it really makes sense to combine isometric exercises with other ones to get a robust exercise plan for whatever goals each person has.
  - shaftoe444 3y ago
    Everyone at my Olympic weightlifting gym does the McGill Big 3. Great way to protect lower back.
akaru 3y ago
So…yoga?
helph67 3y ago
"A big advantage of doing hand-grip exercises for lower blood pressure is that it doesn’t take a lot of time. You only need to do it for about 12 minutes a day, several times a week, and you can do it pretty much anywhere" https://highbloodpressurebegone.com/handgrip-exercises/ https://highbloodpressurebegone.com/handgrip-exercises/
Brajeshwar 3y ago
There is a free App (from J&J) that guide you to the 7-Minute Workout routine (has isometric exercises) - https://7minuteworkout.jnj.com https://7minuteworkout.jnj.com
ddmf 3y ago
Would sitting on a rocking kneeling chair count as an isometric exercise?

90 points by cyounkins 3y ago

Taken from Mayo clinic, for anyone not clear on what isometric exercise refers to: Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively. And they can be performed anywhere. Examples include a leg lift or plank.

cyounkins 3y ago
Yep! The isometric leg extension is more commonly known in the US as a plank. Pictures here: https://www.bbc.com/news/health-66303982 https://www.bbc.com/news/health-66303982
digdugdirk 3y ago
Follow up details - isometric exercises don't have to be just bodyweight, and can be trained for strength by performing the exercise against something to constrain the motion. Imagine crawling under your bed before performing the plank (now more of a pushup, since you're pressing with your chest muscles) mentioned above. You can push as hard as possible, but you won't budge the bed. They're incredible for returning from injury, since you can specifically train ranges of motion, and the person performing the exercise has full control of the "load" - aka how hard to exert themselves.
varjag 3y ago
I had a watchOS app made (Hold Steady on App Store) for my olympic pistol isometric training if anyone feels like exercising their arms instead. Have no idea if it has a comparable effect on blood pressure though.

evansj 3y ago

This explains how Principal Skinner was able to keep so calm

epistasis 3y ago

Seeing these decrease in numbers really emphasizes the strength of exercise as an intervention. It's lot just isometric exercise, but all types here that significantly lowered blood pressure. And it's not just blood pressure, it's basically all bad health outcomes, according to other meta analyses. People want to know what food to eat, what food not to eat, and what supplements to take, what drugs to take. But we should be asking how we can make room in a week to get 3-6 hours of moderate physical activity, first.

blackkettle 3y ago
Eat less, move more, make sure you sleep.
- eastbound 3y ago
  Sleeping is actually not easy. I reserve 9 hours in bed, but I snore and wake up very tired, also insomnia and therefore it’s a feedback loop to open the phone in bed otherwise I ruminate (potentially suicidal) thoughts… I bet less than half the population is able to sleep properly while laying in bed (and yes, I’ve heard all the advice about sleep habits and seeing someone). Once you fix sleep, you become much more brave and courageous for sports. And it’s a positive feedback loop, it’s a blind spot for sporty people (I’ve practiced 8-9hrs a week) to tell “Just do sports and sleep soundly”.
  - numinoid 3y ago
    Have you been tested for sleep apnea? Your symptoms are pretty on the money.
  - malfist 3y ago
    I see your comment about intrusive thoughts. Don't hesitate to speak to a doctor about them and take medication for it. I put off doing that for almost two decades, when I finally did after an attempt it really changed my life around. I'm now on a maintenance dose of trazodone, and thought I've went off of it a few times, I think I'll stay on it for good now. It keeps future episodes away and it does wonder for your sleep. I'd agonize over the days event's for an hour or so after going to bed, but it really helps me fall asleep in 15-20 minutes.

qzw 3y ago

> Secondary network meta-analyses revealed isometric wall squat and running as the most effective submodes for reducing SBP (90.4%) and DBP (91.3%), respectively. Wall squat was actually a close second to running for DBP reduction as well. As a member of late gen-X who is getting slightly elevated BP readings, this is very interesting and timely. I always assumed, without evidence, that aerobic exercises would be best for reducing BP. Be right back, going to do some wall squats.

ww520 3y ago

To save time on reading here is the key finding on the decrease of blood pressure from various exercises. aerobic exercise training (−4.49/–2.53 mm Hg) dynamic resistance training (–4.55/–3.04 mm Hg) combined training (–6.04/–2.54 mm Hg) high-intensity interval training (–4.08/–2.50 mm Hg) isometric exercise training (–8.24/–4.00 mm Hg) Here’s a link on what isometric exercise is. https://www.healthline.com/health/fitness-exercise/isometric-exercises#what-they-are https://www.healthline.com/health/fitness-exercise/isometric...

hammock 3y ago
What is combined training?
- colpabar 3y ago
  [flagged]
  - dang 3y ago
    Ok, since we asked you not to post like this and you've continued to do it a lot, I think we have to ban the account. I hate to ban an account with a vim command in its profile, but unfortunately moderation is about the worst things a user does, not the best things. If you don't want to be banned, you're welcome to email hn@ycombinator.com and give us reason to believe that you'll follow the rules in the future. They're here: https://news.ycombinator.com/newsguidelines.html https://news.ycombinator.com/newsguidelines.html.
- dqv 3y ago
  Right, it's not mentioned what that is in the article. On first search, something you do with your horse. I don't have a horse. This site says >Combination Training is an integrated form of training that combines lower body, upper body, trunk musculature and balance training all into one exercise, accomplishing three times as much training in the same amount of time. https://nwpersonaltraining.com/blog/combination-training/ https://nwpersonaltraining.com/blog/combination-training/ I think something like those Billy Blanks Tae Bo videos would fit the bill.

rngname22 3y ago

"isometric handgrip (IHG), isometric leg extension (ILE) and isometric wall squat (IWS) as IET subgroups. IET programmes commonly employ protocols of 4×2 min contractions, separated by 1–4 min rest intervals, performed three times a week. IHG" It sounds like the three isometric exercises evaluated in these studies were wall sits, leg extensions, and handgrips. Does anyone know how this study would go if these exercises were less medical intervention and more elite athlete? How would one even do a full body isometric workout?

wswope 3y ago
Some options that spring to mind for a more "serious" full-body isometric workout: * Suitcase holds * Pull-up holds * Standing in a power rack with heavy barbell on back * Bench press holds at the bottom (pressing just hard enough to keep weight off the chest) * Overhead holds Quite a few plank-variation-type options from the yoga world as well.
- peter422 3y ago
  It’s more of a hybrid exercise but “pause squats”, in which you hold the weight at the bottom position before coming back up are a very good variation of a standard squat.
DennisP 3y ago
Bruce Lee famously used isometrics, using a bar attached to a chain, attached to a platform to stand on. A modern equivalent is the Isomax, which adds a strain gauge so you can see how hard you pulled, and audible feedback that tells you when you're pulling harder than your target weight. You can do deadlifts, squats, presses, rows, and so on. Even a chest press, it uses a strap made of seatbelt material and you can wrap it around your back instead of attaching to the platform. https://www.dragondoor.com/products/isomax/ https://www.dragondoor.com/products/isomax/ There's various stuff on youtube, and on the previous generation called the Isochain, which is heavier and a bit less convenient to work with but essentially the same. It uses a chain instead of a strap, and has a heavy spring so there's still a slight bit of give to it, which they say helps your nervous system make a strong effort. Here's one channel dedicated to it: https://www.youtube.com/@NoLimitSquad https://www.youtube.com/@NoLimitSquad I recently got the Isomax and it seems to be a pretty solid piece of kit. I've mainly been using other gear so haven't done that much with it yet, but this study has me thinking I should get more serious about it.

acumenical 3y ago

Ben Greenfield, who is regarded as somewhat of a quack, has for a long time advocated for isometric exercise. I always found him interesting so I followed his blog for a while. I always thought the stuff about isometric exercise was bunk, but if the study is sound, then I guess I was too quick to judge. This is potentially great news for him and his brand.

prometheus76 3y ago
Anecdotal, but worth considering: Bruce Lee relied mostly on isometric exercises to stay in shape.
peter422 3y ago
Dr. Stuart McGill (PHD, written multiple books about back health), strongly promotes isometric exercises for back health. However at the end of the day stability only gets you so far, since we are always moving, so it really makes sense to combine isometric exercises with other ones to get a robust exercise plan for whatever goals each person has.
- shaftoe444 3y ago
  Everyone at my Olympic weightlifting gym does the McGill Big 3. Great way to protect lower back.

akaru 3y ago

So…yoga?

helph67 3y ago

"A big advantage of doing hand-grip exercises for lower blood pressure is that it doesn’t take a lot of time. You only need to do it for about 12 minutes a day, several times a week, and you can do it pretty much anywhere" https://highbloodpressurebegone.com/handgrip-exercises/ https://highbloodpressurebegone.com/handgrip-exercises/

Brajeshwar 3y ago

There is a free App (from J&J) that guide you to the 7-Minute Workout routine (has isometric exercises) - https://7minuteworkout.jnj.com https://7minuteworkout.jnj.com

ddmf 3y ago

Would sitting on a rocking kneeling chair count as an isometric exercise?