The Rundown

Plank Pressure. Researchers from Canterbury Christ Church University in the UK have found that isometric exercises, like planks, wall sits, low squats, or any pose that holds the body static and engages muscles without lengthening or contracting them, may be the most effective for lowering blood pressure.

The meta-analysis reviewed 270 studies with over 15,000 participants. People who did isometric exercise for two or more weeks had the biggest improvement in blood pressure readings.

Looking at systolic blood pressure (the top number on a reading and the one most associated with risks like heart attack and stroke), 98% of participants showed improvements after their isometric programs. They came out ahead of those doing combined cardio and weights training (76%), dynamic resistance training (46%), aerobic training (40.5%) and HIIT training (39%).

Running was found to be the best for improving diastolic blood pressure but overall, isometric exercise won out, with wall sits being the most effective for reducing systolic blood pressure.

While the researchers admit that the data analysis of wide-ranging studies has limitations, their review highlights an overlooked area of physical activity that has the potential for significant benefits.

PR Got You Down? It’s Your Genes. Can’t shave time off your running PR no matter how hard you try? It’s not you. It’s your genes. New research out of the University of Essex found that less than 31% of people have the unique genetic makeup to make the most of training.

For the study, men and women aged 20-40 participated in laboratory and field-based tests. After eight weeks of endurance training, the top performers had improved by an average of 11.5%.

The researchers found a significant positive association between the top performers and their gene profiles. They all had the same variants linked to the ACTN3 gene, which is associated with adaptability, speed and power, improved strength and injury reduction. Those without the genetic coding showed little to no improvement, even with the same training.

The research supports the idea that genetics play a major role in athletic performance and training responses. “Whether you are an elite competitor or training for a fun run, your DNA can make a real difference on how much you can push your limits,” said lead author, Dr. Henry Chung.

It’s not all bad news. “What really matters,” Dr. Chung added, “is going out, training and being active. As they say, ‘hard work will always beat talent if talent refuses to work hard’.”

Extra Point

Watch

Surf Girls Hawaii. This four-part docuseries follows the next generation of native female Hawaiian surfers as they compete for a spot on the WSL Championship Tour. It’s more than an endless summer story, as each woman feels the added responsibility of representing their native Hawaiian heritage in competitive surfing. Surf Girls Hawaii is streaming on Amazon Prime Video.

Share Fit Cult

Listen

Feel Better, Live More. Dr. Rangan Chatterjee’s podcast wants to simplify health information because “when you feel better, you live more.” He releases a new episode every Wednesday and a shorter “bite-sized” episode every Friday. Recent topics include how to supercharge your focus and learn faster and why you should take a cold shower every morning for good health.

Read

Can You Pass the English Premiere League’s Fitness Test? According to this piece by Tanner Garrity, the average Premier League footballer runs the equivalent of a 10K race in a 90 minute game. If you’re curious as to how you stack up, Garrity explains the workout courtesy of Jack Sharkey, a former staff member for Aston Villa.