If you had to guess, of these four options which one lowers blood pressure most?
The training for endurance
Exercise for Resistance
An amalgamation of two
Isometric resistance exercise
If you’re like me, then you’re not right! We hear the word blood pressure often but the vast majority of us don’t be aware of what it really means. In simple terms blood pressure is the pressure that blood circulates on the blood vessel walls. The high blood pressure, which is also known as hypertension, is a serious issue that is affecting our society of today.
What is Hypertension?
As a definition, hypertension is the constant elevation of the resting blood pressure (BP) at or above 140 millimeters Hg, systolic (SBP) or 90 millimeters diastolic BP (DBP). Hypertension remains among the most important modifiable risk factors for developing cardiovascular disease (e.g. coronary arteriac disease stroke, heart failure,). In fact, almost 1 out of two adults have hypertension! To combat this issue the majority of patients are prescribed medications along with lifestyle advice to address their problems. Many of these lifestyle recommendations are simple things that if taken on by themselves could be a major improvement. For instance, shed the excess body fat, get active often, eat a healthy diet (i.e. less processed carbohydrates), quit smoking, reduce stress, etc. I would recommend all of these to everyone who suffers with high blood pressure.
Blood pressure is an important indicator of health, however it’s frequently ignored. It’s vital to include it in the keto age. If you haven’t yet calculated your keto-age yet, I highly suggest you do this so that you can are aware of where you stand and also what areas need improvement to improve your health and longevity.
What is the most effective way to improve blood pressure?
If you visit your usual doctor for high blood pressure, you’ll probably receive the same advice as before “lower the amount of salt you consume reduce stress, and you should take this medication every day.” Of course, this is not our suggestion. Instead, we were looking to see what kind of exercise routine individuals could use to lower their blood pressure in the best way. A meta-analysis looked at more than 5,000 participants who engaged in resistance training or endurance training in a combination, or isometric training for healthy adults. Our surprise was that the largest effect sizes resulted from isometric leg or handgrip exercises. In essence, isometric training could have the greatest possibility of reducing blood pressure in systolic, as compared to resistance or endurance training.
Another study involved 72 hypertensive subjects (38-79 years old 70 women) and made them perform 4 sets of 2 minute hands squeezes with 30% maximum voluntary contraction. There was one minute of rest between sets every 3 days. This is something that everyone who reads this article can immediately do.