Isometric Exercises for your Heart and Your Health!

This post describes two powerful isometric exercises, the Wall Sit and the Core Plank. and why they should be included in your fitness routine! .

Isometric Exercises for your Heart and Health

In addition to building strength with Wall Sits and Planks, recent research shows they also help reduce blood pressure! A recent comprehensive review in 2023, looked at 270 studies on the effects of exercise and how it influences BP. There are numerous health benefits from exercising, and exercises help lower BP. Still, the finding is that isometric exercises like the simple Wall Sit stand out for people with high BP (hypertension). Although the review looked at the wall sit, other isometric exercises, such as core planks, are also helpful for hypertension.

Jamie O'Driscoll, from the Canterbury Christ Church University and senior author of the report, said that "isometric exercises increase muscle tension when held for two minutes, then cause a sudden rush of blood when you relax. This increases the blood flow, but you must remember to breathe." Contracting isometrically temporarily reduces blood flow to the muscle. The surge of blood flowing back when the contraction is released produces essential signals that prompt blood vessels to relax more and create less resistance to blood flow, ultimately reducing blood pressure, O'Driscoll said.

The findings from this extensive review should encourage physicians to include isometric exercises in managing BP.

Embrace the Challenge: How to Perfect Your Wall Sits and Core Planks

Mastering Wall Sits and Core Planks are simple, but proper form is essential. Here's a step-by-step guide to maximize your gains:

Wall Sits:

Position yourself against a stable vertical surface, with your feet hip-distance apart.
Slowly descend into a seated position, aiming for a 90-degree angle at the knees and hips. You won't want to go down to 90 degrees if you have knee issues, so go down as far as comfortable.
Gradually increase hold time, aiming for two minutes while maintaining proper form. Try to add 3 to 5 seconds every time you do this.

Note: A voice in your head might tell you, "This is good enough; I can stop now." We all get these voices, but when you understand this is such a powerful strength-building exercise that will improve your health, you tap into the wisdom of your body and allow your body to stay "seated" until your muscles can no longer hold you up. In this way, you apply an intense load on them, and they can start to remodel and get stronger.

Core Planks:

Plant your forearms firmly on the floor, elbows beneath your shoulders.
Maintain a straight line from ankles to shoulders, avoiding sagging or lifting the hips.
Engage your entire core, visualizing an apple core and activate muscles from head to toe.
Start with shorter holds, incrementally increasing duration, striving for two minutes, and maintaining good form.

In conclusion, remember to include isometric exercises as part of your fitness plan! Let's get sitting and planking!