As the name implies, cardio is what most people instantly think of when it comes to exercising for the heart. But a study finds that another kind of exercise is much better for our cardiovascular system.
We've long believed that the only ways to reduce blood pressure and maintain heart health are through endurance training, such as running, cycling, or high-intensity interval training. But now, a thorough meta-analysis of numerous trials demonstrates that isometric training has an even greater benefit. This is a series of static workouts used to build muscle.
Meta-analysis of 270 studies on heart health and exercise
A research team from Canterbury Christ Church University's School of Psychology and Life Sciences in the UK, led by Dr. Jamie O'Driscoll, performed a meta-analysis of 270 studies involving over 15,000 individuals, spanning the years 1990 to 2023. Each study examined the specific sports and their effects on diastolic and/or systolic blood pressure. When the heart muscle contracts, the pressure is measured by the systolic blood pressure. The pressure on the blood arteries as the heart muscle relaxes is measured by diastolic blood pressure.
As the name implies, cardio is what most people instantly think of when it comes to exercising for the heart. But a study finds that another kind of exercise is much better for our cardiovascular system.
We've long believed that the only ways to reduce blood pressure and maintain heart health are through endurance training, such as running, cycling, or high-intensity interval training. But now, a thorough meta-analysis of numerous trials demonstrates that isometric training has an even greater benefit. This is a series of static workouts used to build muscle.
Isometric training: plank + 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. This involves static strength exercises such as wall squats, i.e. squats against a wall, the glute bridge or the plank.
“Overall, isometric exercise proved to be the most effective exercise for reducing both systolic and diastolic blood pressure,” says Dr. O'Driscoll. This finding is surprising, as we have long been convinced that cardio training does the most for our hearts. According to the meta-analysis by Dr. O'Driscoll's team, endurance exercise is also very effective for healthy blood pressure and a strong heart - however, planks, wall squats and other isometric training exercises appear to be even more effective.
However, a good mix of different forms of exercise remains the most effective for our overall health. After all, all exercise is good for us, and every type of sport has its benefits for certain functions of the body. And the most important thing is that we get enough exercise in the first place.