The issue of high cholesterol, a leading risk factor for heart attacks and strokes, has long perplexed healthcare professionals and patients alike.
While lifestyle factors like poor diet and inadequate exercise contribute to elevated cholesterol levels, new insights suggest a specific form of exercise could offer a powerful solution.
Personal trainer and UK Fitness Ambassador for Renpho, Lee Mitchell, is advocating for the plank, a seemingly simple but strenuous isometric exercise, as a key strategy in lowering cholesterol levels.
“Although the mere idea of performing a plank can raise the blood pressure of many people even contemplating the exercise, a study indicates that it is, in fact, the most effective method for reducing it and, by extension, also a fantastic form of reducing cholesterol,” Mitchell said. “In some cases, it’s nearly twice as effective as the Government-recommended exercise guidelines.”
The Science Behind Planking
Isometric exercises, such as planking, involve contracting muscles without joint movement, resulting in no visible change in muscle length or joint angle.
Mitchell explained that exercises like plank holds, wall sits, and isometric bicep curls are highly effective at engaging specific muscle groups to maintain a contraction for a set duration.
“Isometric exercise ultimately increases high-density lipoprotein, HDL, cholesterol—a ‘good’ cholesterol that absorbs the bad and carries it off to the liver where the body flushes it away,” Mitchell added.
Why Isometric Exercise Matters
A study published this year in the British Medical Journal corroborated Mitchell’s claims, stating that isometric exercises are key for lowering blood pressure.
“Various exercise training modes improve resting blood pressure, particularly isometric exercise,” the study concluded.
Other studies, like one published in Lipids in Health and Disease, also highlight the benefits of exercise in cholesterol management.
The paper revealed that physically active women had significantly higher levels of ‘good’ cholesterol compared to their sedentary counterparts.
Advantages of Planking
The benefits extend beyond cholesterol management. “By engaging in isometric exercises, individuals can experience improvements in blood pressure regulation, muscle mass, strength and bone density, while also improving cholesterol levels and digestive function,” Mitchell noted.
Moreover, isometric exercises are time-efficient and require minimal equipment, making them accessible to many individuals.
“As a result, they can be easily incorporated into a workout routine without the need for elaborate gym setups,” Mitchell said. “What’s more, this type of exercise is joint-friendly, posing lower risks of joint strain or injury compared to certain high-impact dynamic exercises.”
As healthcare professionals grapple with ways to tackle the increasing rates of high cholesterol, it might be worth noting that sometimes the simplest exercises can yield the most effective results.
