Study: This surprising workout strengthens the heart more than jogging
When it comes to heart training, most people immediately think of cardio—the name suggests it. But according to a study, another sport can do even more for our cardiovascular system.
For a long time, we assumed that endurance training, such as jogging, cycling, or HIIT workouts, was the only way to lower our blood pressure and maintain heart health. However, a comprehensive meta-analysis of various studies shows that isometric training, a sequence of static exercises for muscle strengthening, has an even more positive effect.
Dr. Jamie O'Driscoll, together with a research team from Canterbury Christ Church University's School of Psychology and Life Sciences in the UK, conducted a meta-analysis of 270 studies with a total of more than 15,000 participants from the period between 1990 and 2023. All studies examined the effects of different types of exercise on systolic and/or diastolic blood pressure. Systolic blood pressure measures the pressure when the heart muscle contracts. Diastolic blood pressure measures the pressure on the blood vessels when the heart muscle relaxes.
The meta-analysis essentially confirmed what science has long recognized: that any form of physical activity has a positive effect on our blood pressure and thus on our cardiovascular system. According to the research, various forms of exercise can contribute to significantly lowering blood pressure: In addition to endurance training, these include dynamic strength training, a combination of both, or isometric training. However, according to Dr. O'Driscoll, how we structure our workouts makes a difference in the degree of influence.
Isometric training: Plank and other exercises can reduce blood pressure most effectivelyAccording to the studies, one form of training had a particularly strong effect on our blood pressure: isometric training. This involves performing strength exercises statically, such as wall squats (holding squats against a wall), the glute bridge, or the plank.
The wall squat has a more positive effect on blood pressure than we have long assumed.
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"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 firmly convinced that cardio exercise is the most beneficial for our hearts. According to the meta-analysis by Dr. O'Driscoll's team, endurance exercise is also very effective for maintaining healthy blood pressure and a strong heart—although planks, wall squats, and other isometric exercises appear to be even more effective.
However, the most effective way to improve our overall health remains a good mix of different forms of exercise. Because every type of exercise is good for us, and every sport has its benefits for specific bodily functions. And the most important thing remains that we get enough exercise in the first place.
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