Isometric Resistance Training Is Recommended as a Safe and Effective Adjunct Therapy to Reduce Blood Pressure

Abstract

Most scientific organizations recommend isometric resistance training (IRT) to manage blood pressure (BP), whereas some still do not. A typical grip IRT program of 4 × 2-minute 30%-intensity efforts with 1–3-minute rest periods, performed ≥3×/week for ≥8 weeks, can be efficient, safe, and relatively inexpensive. It can help decrease resting BP at least as much as aerobic or dynamic resistance training. IRT can be as effective as one antihypertensive medication and likely lessens strokes and myocardial infarctions. It can be as safe as other exercise modes regarding acute BP rise and safer than aerobic exercise regarding cardiac demand. Grip IRT is currently more conducive than leg IRT to program delivery. These highlights come from an expert-panel consensus reached through a largely anonymous multistep process, agreeing with the organizations that support IRT. To follow the science on IRT and BP, exercise and health care practitioners should seek corroboration from the guidelines of multiple organizations.