heart health
These two exercises are good for the heart
Exercise is important for a healthy heart.
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Which exercises strengthen the heart? British researchers have identified two particularly effective exercises.
A strong heart is the key to a healthy life, especially in old age. Around every third adult in According to the German Heart Foundation, Germany suffers from high blood pressure – the most common cause of cardiovascular diseases such as strokes or heart attacks. Exercise and sport can play a key role in preventing high blood pressure. But which training is the most effective?
Endurance, Strength or HIIT?
Researchers from Canterbury Christ Church University have identified two fitness exercises that have a particularly positive effect on blood pressure. These are so-called isometric exercises, in which the muscle groups are tensed without movement.
The researchers compared the effect of these exercises with endurance sports (aerobic training), strength sports (dynamic resistance training) and HIIT (high-intensity interval training). The result: All exercises significantly reduce resting blood pressure after at least two weeks of training.
With the isometric exercises, however, the so-called systolic pressure could be reduced by 4 mmHg. This is the blood pressure at which the heart muscle contracts and the body is supplied with oxygen-rich blood. For comparison, HIIT training only lowered it by 2.5 mmHg.
These exercises are particularly effective
The isometric exercises include the forearm support, also called plank, or wall sitting (wall squat).
Planking involves taking a similar position to push-ups, but leaning on your forearms. The entire body forms a straight line.
When doing a wall squat, you “sit” close to a wall with your back straight and your legs bent at a 90-degree angle. Both exercises tense the entire body and remain in the position for several seconds or even minutes.
“They increase tension in the muscles when held for two minutes, and then cause a sudden flow of blood when you relax,” explains one of the authors of the study, Jamie O’Discroll, the “BBC” the positive effect of the exercises. According to the sports scientist, it is important not to hold your breath during the exercises.
However, O’Discroll also notes that the reductions are relatively small numbers that only contribute to an overall healthy lifestyle. The Federal Center for Health Education recommends Adults get at least 150 minutes of moderate-intensity endurance-based exercise or 75 minutes of vigorous-intensity exercise per week.