Effects of Isometric Handgrip Exercise on Blood Pressure

Have you ever checked your grip strength?

The answer is maybe yes or No. Do you know grip strength is the biomarker of your cardiac health?

Yes, there is a strong link between handgrip strength and heart health. Thus, experts ask to perform isometric grip strength exercises for muscle health and cardiovascular condition.

The consequence of isometric exercise on blood pressure is a trending topic in medical science. Much scientific research has been performed over the past few decades to get a clear conclusion. This article will mention a few of them with the facts and mechanism, how isometric handgrip exercise influences blood pressure. But before that, you must have a clear idea about blood pressure.

Blood pressure is the force exerted by the column of blood against the unit area of the blood vessel. The ideal blood pressure should be 120/70 mmHg in a resting position for young adults. Moreover, blood pressure changes from moment to moment and depends upon a few elements, including emotional state, sleeping pattern, lifestyle changes, exercise pattern. In general, blood pressure elevated with increasing age. If someone has a blood pressure of more than 140/90 mmHg, he is probably suffering from hypertension and seriously needs medical assistance.

Effects of Isometric Handgrip Exercise on Blood Pressure with Scientific Evidence

The Journal of Clinical & Diagnostic Research has performed a scientific study on the topic "Effect of isometric handgrip exercise training on resting blood pressure in normal healthy adults." And they conclude some exciting facts.

Isometric exercise involves the contraction of skeletal muscles without altering the muscle length; there is no lifting or pushing heavy loads, only contracts muscles against static objects. An isometric exercise is an effective option in maintaining blood pressure for an individual incapable of performing movable exercise or Isotonic exercise.

The study has shown that hypertension is primarily responsible for endothelial dysfunction, which causes reduced endothelial dependency and nitric oxide-mediated vasodilatation. Isometric Handgrip Training (IHT) rectifies endothelial dysfunctions by reducing stress, improving nitric oxide's bioavailability, and activating antioxidant functionality. Researchers also observed that IHT significantly decreases muscle sympathetic nerve activity. Thus if an individual performs handgrip isometric exercise daily, they can improve their cardiovascular capacity and reduce myocardial oxygen requirements.

American College of Sports Medicine (ACSM) suggested that well-supervised isometric exercise shows positive consequences on cardiovascular functionality, muscle endurance, and physiological well-being. They tried to explain the mechanism of cardiovascular fitness of individuals who regularly perform an isometric exercise.

There is an elevation in the concentration of the metabolite’s adenosine and lactic acid during isometric exercise, which are detected through metabolite-sensitive nerve endings linked with skeletal muscle interstitial. These metabolites increase the release of group IV metaboreceptor, which gradually stimulates the sympathetic nerve functionality, which promotes vasoconstriction, responsible for elevating BP. It is the immediate reaction after exercise. But regular isometric exercise decreases blood pressure with time; you get the desired result after ten weeks.

Again, a study was performed in 1998 and reviewed in the Journal of applied physiology. They concluded that forearm training decreases the workout pressor reflex during ischemic rhythmic handgrip.

Dr, Mostoufi has explained the exact mechanism. And Dr.Moeb 

They explained that regular isometric exercise increases capillary density, improves mitochondrial density, stimulates oxidative enzymes, and raises O2 extractions into skeletal muscle. Increased vascular flow to regulate aerobic metabolism reduces the interstitial amount of metabolites, effectively reducing the release of metaboreceptors. In this way, smaller sympathetic responses limit the rise of blood pressure. Also, regular isometric handgrip exercise decreases the chance of developing hypertension in the future. (555)

International Journal of contemporary medical research has revealed that there is a significant rise in systolic and diastolic blood pressure after isometric handgrip training simply due to the rise of cardiac output. Furthermore, they also concluded that there is a rise in the concentration of adenosine and lactic acid in skeletal muscle interstitium. These metabolites stimulate the discharge of afferent fibers, which consequently stimulates sympathetic nerve functionalities. For healthy individuals, the systolic and diastolic blood pressure comes back to normal level within 5 minutes after stopping the exercise due to reduction of sympathetic activity and elevation of parasympathetic activity.

The quicker return of blood pressure to resting level reflects the healthy condition of individuals.

A scientific journal of human hypertension reviewed the effect of isometric exercise on resting bp; it was a meta-analysis. This meta-analysis explained that a simple isometric training for 20 minutes, three times a week, can decrease systolic blood pressure by about 10 mm Hg and diastolic blood pressure by about seven mmHg within ten weeks. This is a remarkable reduction compared to those who reduced their elevated bp with a single pharmacological drug. Even dynamic exercise also lowers blood pressure by more than 3 mm Hg.

It has been proved that isometric exercise reduces a significant amount of blood pressure greater than any other mode of physical activity.

Here we have explained the consequence of isometric exercises for high blood pressure with an internal mechanism. I hope this article is helpful for you. But please keep in mind that isometric exercise can't be the alternative treatment of blood pressure controlling medications. Thus, you must take advice from your doctor before starting it.