If you want to strengthen your heart through sport, there are two main exercises you should do regularly. British researchers found that these are particularly effective at lowering blood pressure.
A strong heart is the key to a healthy life, especially as you age. According to the German Heart Foundation, around one in three adults in Germany suffers from high blood pressure – the most common cause of cardiovascular diseases such as strokes or heart attacks.
Exercise and sport can play a key role in preventing high blood pressure. But which training is the most effective?
Prevent high blood pressure – these exercises are best
Researchers at Canterbury Christ Church University have identified two fitness exercises that have a particularly positive effect on blood pressure. These are so-called isometric exercises in which the muscle groups are tensed without moving.
The researchers compared the effect of these exercises with endurance sports (aerobic training), strength training (dynamic resistance training) and HIIT (high intensity interval training). The result: All exercises significantly reduce resting blood pressure after at least two weeks of training.
However, with the isometric exercises, the so-called systolic pressure could be reduced by 4 mmHg. This is the blood pressure at which the heart muscle contracts and the body is supplied with oxygen-rich blood. For comparison: HIIT training only reduced the value by 2.5 mmHg.
Two exercises are particularly effective
The isometric exercises include the forearm support, also known as the plank, or the wall squat.
When planking, you take a similar position to push-ups, but support yourself on your forearms. The entire body forms a straight line.
When doing a wall squat, you “sit” close to a wall with your back straight and your legs bent at a 90-degree angle. In both exercises you tense your entire body and remain in the position for several seconds or even minutes.
“They increase the tension in the muscles when held for two minutes, and then cause a sudden rush of blood when you relax again,” explains one of the study’s authors, Jamie O’Discroll, to the BBC about the positive effect of the exercises. According to the sports scientist, it is important not to hold your breath during the exercises.
However, O’Discroll also points out that the reductions are relatively small and only contribute to an overall healthy lifestyle. The Federal Center for Health Education recommends that adults do at least 150 minutes of endurance-oriented exercise with moderate intensity or 75 minutes with higher intensity per week.