Taking part in isometric strength training exercises just once a week is enough to reduce blood pressure, according to a new study. Even low levels of training could lead to benefits, which researchers say is helpful for people unable to commit to more frequent training.
Study Details
Experts at Canterbury Christ Church University in Kent, who led the academics involved in the study, said that isometric exercise training has already been linked to reducing a person's blood pressure. With little information known on how much needs to be done to be part of these benefits, they set out to inspect four groups of adults with 'normal' or 'high normal' blood pressure.
One group, known as the control group, did no training. The rest of the people involved in the investigation performed three sessions of isometric training each week for the first four weeks of the study. These sessions saw them take on four bouts of isometric wall-squat exercise, separated by two minutes of seated rest.
Findings
Repeating the process for four weeks, the people in the training arm of the study split into separate groups. One group stopped training exercises, another performed one session of isometric exercise training per week, another did two sessions and the final group continued with three sessions each week.
With everyone who took part in exercise seeing a reduction in their blood pressure after four weeks, researchers found that people who continued to exercise three times a week saw the most benefit after eight weeks. Despite this, those who continued with one or two isometric training sessions still maintained a reduction in their blood pressure.
Expert Comments
The authors wrote in the journal BMJ Open Sport & Exercise Medicine: “For individuals unable to commit to higher training frequencies, even minimal engagement (1×/week) can help maintain significant benefits… over a short four-week period.
“However, for optimal blood pressure reductions and the maintenance of a broader range of physiological adaptations, a frequency of three times per week week may be recommended.”
Emily McGrath, senior cardiac nurse at British Heart Foundation, said: “Regular exercise is one of the best things you can do for your heart and general health.
“It can help to lower blood pressure, support a healthy weight and reduce your risk of developing heart and circulatory diseases.
“Isometric exercise training involves holding a pose for a few minutes at a time, such as holding a plank, squat, or hand grip exercise. The results of this study show that even low levels of training can lead to significant health benefits, which is helpful for people unable to commit to more frequent training.”
She added: “It also shows why people need a range of exercise options, so they can choose activities that are realistic and manageable for them. However, the follow-up period was short, at just four weeks, so further research is needed to understand whether these benefits can be maintained over the longer term.”
