study
This surprising workout strengthens the heart more than jogging
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When it comes to heart training, most people immediately think of cardio – the name says it all. According to a study, however, another type of sport can do even more for our cardiovascular system.
For a long time we assumed that endurance training, i.e. jogging, cycling or HIIT workouts, was the real deal if we did our want to lower blood pressure and keep our heart healthy. However, a detailed meta-analysis of various studies now shows that isometric training has an even more positive effect on this. This means a series of static exercises to strengthen the muscles.
Meta-analysis of 270 heart health and exercise studies
dr Jamie O’Driscoll, together with a research team from the UK’s Canterbury Christ Church University’s School of Psychology and Life Sciences, in a Meta-analysis 270 studies with a total of more than 15,000 participants from the period between 1990 and 2023. All studies were about which types of sport affect systolic and/or diastolic blood pressure and how. Systolic blood pressure measures the pressure when the heart muscle contracts. Diastolic blood pressure measures the pressure on the vessels when the heart muscle relaxes.
The meta-analysis basically confirmed what science has long recognized: that every form of physical activity has a positive effect on our blood pressure and thus on our cardiovascular system. According to the research work, various forms of training could contribute to a significant reduction in blood pressure: in addition to endurance training, this includes dynamic strength training, a combination of both or isometric training. According to Dr. O’Driscoll but a difference for the level of influence.
Isometric training: Planke + Co. can lower blood pressure most effectively
According to the studies, one form of training had a particularly large effect on our blood pressure: isometric training. Strength exercises are held static, such as wall squats, i.e. holding squats on a wall, the bridge (glute bridge) or the plank.
The wall squat has a more positive effect on blood pressure than we have long thought.
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“Overall, isometric training proved to be the most effective exercise for reducing both systolic and diastolic blood pressure,” said Dr. O’Driscoll. This finding is surprising, as we have long been firmly convinced that cardio training does the most for our heart. According to the meta-analysis by Dr. O’Driscoll’s team also found endurance exercise to be very effective for healthy blood pressure and a strong heart—although planks, wall squats, and other isometric exercises appear to be even more effective.
A good mix of different forms of training remains the most effective for our overall health. Because every movement is good for us, and every one Sport has its benefits for certain functions of the body. And the most important thing is that we move enough at all.
Sources used: edition.cnn.com, bbc.com, canterbury.ac.uk, bjsm.bmj.com, fitbook.de