Reductions in systolic blood pressure achieved by hypertensives with three isometric training sessions per week are maintained with a single session per week.

Isometric handgrip or (wall) squat exercise performed three times per week produces reductions in systolic blood pressure (SBP) in adults with hypertension. We aimed to compare these interventions and the potential to retain benefits with one exercise session per week. We compared blood pressure changes following handgrip and squat isometric training interventions with controls in a randomized controlled multicentre trial in 77 unmedicated hypertensive (SBP ≥ 130 mmHg) adults. Exercise sessions were performed in the workplace and consisted of four repetitions-three sessions per week for the first 12 weeks (phase 1), and one session per week for the subsequent 12 weeks (phase 2). Office blood pressure (BP) was measured at baseline, post-phase 1 and post-phase 2. Post-phase 1, mean reductions in SBP were significantly greater in handgrip (-11.2 mmHg, n = 28) and squat (-12.9 mmHg, n = 27) groups than in controls (-.4 mmHg; n = 22) but changes in DBP were not. There were no significant within-group changes during phase 2 but SBP was 3.8 mmHg lower in the wall squat than the handgrip group-a small magnitude but clinically important difference. While both interventions produced significant SBP reductions, the wall squat appears to be more effective in maintaining benefits with a minimal training dose. The low time investment to achieve and retain clinically significant SBP reductions-42 and 12 min, respectively-and minimal cost, particularly of the wall squat, make it a promising intervention for delivery in public health settings.

Green Exercise: Can Nature Video Benefit Isometric Exercise?

Green exercise is the combination of physical activity and nature exposure, which has been associated with positive effects on psychophysiological health. This study aimed to investigate the effects of nature video viewing on isometric exercise and find a useful practice for green exercise in urban living. In the current study, 18 male subjects were recruited in a randomized crossover trial and underwent a sequence of wall squat exercises. The whole experiment contained three periods of baseline (before exercise), exercise, and recovery (after exercise), and each period lasted for 2 min. A video of forest walking was played in the exercise and recovery periods as treatment, while a black screen was set as control. The Rate of Perceived Exertion Scale (RPE) and Feeling Scale (FS) were employed to measure perceived exertion and affective responses in the exercise period; heart rate (HR) and heart rate variability (HRV) including the standard deviation of normal-to-normal RR intervals (SDNN), the root mean square of successive differences (RMSSD), and the standard deviations of the Poincaré plot (SD1), were recorded in the three periods. Heart rate recovery (HRR) in the recovery period was further calculated based on 30 s and 60 s time frames. Results demonstrated that during the exercise period nature video viewing was associated with better affective responses (median of 1.00 and an interquartile (IQR) of 2.00, p = 0.017), lower perceived exertion (median = 6.00, IQR = 2.00, p = 0.021), and lower HR (median = 89.60, IQR = 20.94, p = 0.01), but the differences in HRV indices between the experimental settings were not statistically significant. In the recovery period, significantly higher values of RMSSD (median = 34.88, IQR = 24.52, p = 0.004), SD1 (median = 24.75, IQR = 17.41, p = 0.003), and HR (median = 84.18, IQR = 16.58, p = 0.001) were observed in the treatment setting, whereas no statistically significant difference was found for HRR. In general, our findings support that nature video viewing may help reduce perceived exertion, increase exercise pleasure, buffer heart rate, and improve cardiac autonomic recovery for wall squat exercising, which implies the potential of nature-based stimuli in green exercise. However, due to the limited research sample, further study may need to include female participants and focus on various populations to confirm the effectiveness of using virtual and environments depicting nature at home or in public exercise places to promote positive exercise experience.

Home-based isometric exercise training induced reductions resting blood pressure.

PURPOSE: Isometric exercise training (IET) reduces resting blood pressure (BP). Most previous protocols impose exercise barriers which undermine its effectiveness as a potential physical therapy for altering BP. An inexpensive, home-based programme would promote IET as a valuable tool in the fight against hypertension. The aims of this study were: (a) to investigate whether home-based wall squat training could successfully reduce resting BP and (b) to explore the physiological variables that might mediate a change in resting BP. METHODS: Twenty-eight healthy normotensive males were randomly assigned to a control and a 4 week home-based IET intervention using a crossover design with a 4 week 'washout' period in-between. Wall squat training was completed 3 × weekly over 4 weeks with 48 h between sessions. Each session comprised 4 × 2 min bouts of wall squat exercise performed at a participant-specific knee joint angle relative to a target HR of 95% HRpeak, with 2 min rest between bouts. Resting heart rate, BP, cardiac output, total peripheral resistance, and stroke volume were taken at baseline and post each condition. RESULTS: Resting BP (systolic -4 ± 5, diastolic -3 ± 3 and mean arterial -3 ± 3 mmHg), cardiac output (-0.54 ± 0.66 L min-1) and heart rate (-5 ± 7 beats min-1) were all reduced following IET, with no change in total peripheral resistance or stroke volume compared to the control. CONCLUSION: These findings suggest that the wall squat provides an effective method for reducing resting BP in the home resulting primarily from a reduction in resting heart rate.

The influence of unstable modified wall squat exercises on the posture of female university students.

[Purpose] The purpose of this study was to examine the effect of unstable modified wall squat exercises on the posture of female university students. [Subjects] The subjects of this study were 30 female university students who were equally and randomly allocated to an unstable modified wall squat exercises group the experimental group and a stable modified wall squat exercises group the control group. [Methods] Both groups performed their respective exercises for 30 minutes three times per week over a six-week period. Using BackMapper, trunk inclination, trunk imbalance, pelvic position, pelvic torsion, pelvic rotation, and position of the scapulae were evaluated. [Results] The unstable modified wall squat exercises group obtained significant results for trunk inclination, trunk imbalance, pelvic position, pelvic torsion, position of the scapulae, while the stable modified wall squat exercises group obtained significant results for trunk imbalance and pelvic position. [Conclusion] Unstable modified wall squat exercises may be applied as a method to correct the posture of average adults.

The effects of modified wall squat exercises on average adults' deep abdominal muscle thickness and lumbar stability.

[Purpose] The purpose of this study was to compare the effects of bridge exercises applying the abdominal drawing-in method and modified wall squat exercises on deep abdominal muscle thickness and lumbar stability. [Subjects] A total of 30 subjects were equally divided into an experimental group and a control group. [Methods] The experimental group completed modified wall squat exercises, and the control group performed bridge exercises. Both did so for 30 minutes three times per week over a six-week period. Both groups' transversus abdominis (Tra), internal oblique (IO), and multifidus muscle thickness were measured using ultrasonography, while their static lumbar stability and dynamic lumbar stability were measured using a pressure biofeedback unit. [Results] A comparison of the pre-intervention and post-intervention measures of the experimental group and the control group was made; the Tra and IO thicknesses were significantly different in both groups. [Conclusion] The modified wall squat exercise and bridge exercise affected the thicknesses of the Tra and the IO muscles. While the bridge exercise requirs space and a mattress to lie on, the modified wall squat exercise can be conveniently performed anytime.

Tibial displacement and rotation during seated knee extension and wall squatting: a comparative study of tibiofemoral kinematics between chronic unilateral anterior cruciate ligament deficient and healthy knees.

BACKGROUND: Following anterior cruciate ligament (ACL) rupture, the knee becomes unstable with alterations in joint kinematics including anterior tibial displacement (ATD), and internal tibial rotation. Therapeutic exercises that promote faulty kinematics should be discouraged, especially early post-reconstruction, to avoid graft stretching and possibly longer-term osteoarthritis. Our study aimed to compare ATD and tibial rotation during two commonly prescribed exercises, namely: open kinetic chain (OKC) seated extension and closed kinetic chain (CKC) single leg wall squatting in ACL-deficient and healthy knees. METHODS: Eight ACL-deficient patients and eight healthy subjects matched for age, gender and sports history were assessed using Qualisys 3D-Motion Analysis System to track 17 infrared markers while performing a seated knee extension with 3kg weight and a unilateral wall squat. We developed a model to measure joint kinematics through 70° of knee flexion and extension. ANOVA and paired t-tests compared relative ATD and tibial rotation between exercises and groups at 10° increments of flexion and extension. RESULTS: We found increased ATD in the wall squat compared to the seated extension (p=0.049). There was no difference in ATD between the healthy and ACL-deficient knees but overall the tibia was significantly more internally rotated (p=0.003) in ACL-deficient knees, irrespective of the exercise, possibly interfering with the screw-home mechanism. CONCLUSIONS: CKC exercises, in particular wall squats, are not necessarily safer for patients with ACL-deficiency and possibly ACL-reconstruction; although generalization should only be made with appropriate caution. Clinicians require a detailed knowledge of the effect of exercise on knee joint kinematics.