ATP Performance sports scientist Andy Turner says there are many benefits to holding a position like the plank. “Isometrics can be easily done at home because they improve aerobic function—the body’s ability to convert oxygen into energy—without the need for exercise. Also, planking uses a lot more muscle mass than running, for example, and it uses almost every muscle in your body: arms, shoulders, core, core, legs, and glutes. and using more muscle mass improves overall cardiovascular health.”
Isometric strength training is nothing new. Use static tension positions rather than movement. Head of outdoor training company Strength & Brett Seisland says, “During isometric training, your muscles are working against immovable resistance, such as wall-pushing or perhaps the most common exercise, holding a plank. Isometric resistance training (IRT) has been used for decades as a way to build strength and improve muscle endurance.It’s a fairly old-fashioned approach.”
When it comes to lowering blood pressure, HIIT (high-intensity interval training) is still effective, but it was the least effective. Aerobic and strength training were roughly equivalent in the middle of the population.
We asked Brett Saisland, Andy Turner, and Firas Iskandarani about the ultimate blood pressure-lowering exercise. Feel free to pick any of these and incorporate them into your current exercise plan (they all also help lower blood pressure).
isometric wall push
This basically pushes the wall as if pushing it down.
Place one leg in front of the other, arms at shoulder height, press and hold for 10 seconds, then relax and repeat 3-5 times.
It’s a great entry-level exercise for those who are less familiar with fitness and may not be able to perform more demanding isometric exercises.
