The effects of four weeks home-based isometric exercise training on resting blood pressure

Research demonstrates that isometric exercise training can reduce resting blood pressure (BP). However, most training studies involve the use of expensive laboratory-based equipment to complete the training, which is ultimately neither cost nor time effective as a treatment method for hypertension. A home-based isometric exercise program would be cheaper and simpler to perform, and could potentially make this form of exercise more accessible to the general population.

Purpose: The aim of this study was to assess whether resting BP (systolic - SBP, diastolic - DBP and mean arterial pressure - MAP) could be reduced after 4 weeks of home-based isometric wall squat exercise (IWSE) training.

Methods: Thirty healthy normotensive males were examined using a crossover study design. Participants were initially randomly assigned to either an IWSE training group or a control group for a 4 week period. After a 4 week ‘washout’ period, participants then changed to the other condition. The IWSE training consisted of 3 exercise sessions per week performing 4 x 2 minute wall squat exercises in each session. Before training, all participants performed a continuous incremental IWSE test to determine training intensity (equivalent to 95% peak heart rate (HR)). The control period required participants to maintain a normal daily routine for the 4 week period. BP and HR were measured 48 hours pre- and post- both conditions. Resting BP was measured using a non-invasive hemodynamic monitor and HR was measured via ECG using a bipolar lead II configuration.

Results: During training, participants exercised at a HR of 116 ± 18 beats∙min-1 (mean ± SD). After 4 weeks of IWSE training, significant reductions in resting SBP -4 ± 5, DBP -3 ± 3 and MAP -3 ± 3 mmHg were demonstrated (P < 0.01) when compared to the control period (SBP 1 ± 4, DBP 0 ± 3 and MAP 0 ± 3 mmHg). Resting HR also reduced significantly (P < 0.05) with training (-5 ± 7 beats∙min-1) compared to the control period (-1 ± 4 beats∙min-1).

Conclusion: 4 weeks of home-based IWSE training can reduce resting BP in a simple, cost and time effective way, allowing an individual to exercise privately, in familiar surroundings and at their own convenience. This novel method of exercise prescription should be investigated further with borderline hypertensive participants.