{"id":4536,"date":"2023-12-08T01:06:23","date_gmt":"2023-12-08T01:06:23","guid":{"rendered":"https:\/\/seniorfitness.blog\/?p=4536"},"modified":"2023-12-11T10:04:09","modified_gmt":"2023-12-11T10:04:09","slug":"saenk-blodtrykket-med-isomestrisk-traening","status":"publish","type":"post","link":"https:\/\/seniorfitness.blog\/?p=4536","title":{"rendered":"S\u00e6nk blodtrykket med isometrisk tr\u00e6ning"},"content":{"rendered":"

Et litteraturstudie udf\u00f8rt p\u00e5 Canterbury Christ University har ledt forskere til at konkludere, at statisk isometrisk tr\u00e6ning er den mest effektive til at s\u00e6nke blodtrykket – sammenlignet med aerob tr\u00e6ning, styrketr\u00e6ning og h\u00f8j intensitets intervaltr\u00e6ning. Resultaterne er udgivet i British Journal of Sports Medicine<\/a>. Studiet omfattede data fra 270 publicerede randomiserede kliniske fors\u00f8g, med sammenlagt >15.000 deltagere.<\/p>\n

“Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure. These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension.” Jamie O’Driscoll, hovedforfatter p\u00e5 den videnskabelige artikel.<\/p><\/blockquote>\n

Selvom det m\u00e5ske ikke lyder af voldsomt meget s\u00e5 gav isometrisk tr\u00e6ning en gennemsnitlig blodtrykss\u00e6nkning p\u00e5 8,24\/4 (diastolisk\/systolisk) mmHg, hvilket var markant mere end ved fx 4,49\/2,53 mmHg for aerob tr\u00e6ning. Hvis man har et blodtryk, der ligger p\u00e5 gr\u00e6nsen til at v\u00e6re forh\u00f8jet, er en mild s\u00e6nkning m\u00e5ske tilstr\u00e6kkeligt til at f\u00e5 det tilbage i normalomr\u00e5det – eventuelt i kombination med andre tiltag.<\/p>\n

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Figurer fra artiklen i British Journal of Sports Medicine. Der er tale om s\u00e5kaldte Forest plots. Lettere forsimplet: jo mere positiv v\u00e6rdi der ses i plottet, des mere effektiv er \u00f8velsen til at s\u00e6nke blodtrykket. \u00d8verste figur viser effekt p\u00e5 det systoliske blodtryk (sBP) og den nederste viser effekten p\u00e5 det diastoliske blodtryk (dBP).<\/figcaption><\/figure>\n

Hvis man kigger lidt n\u00e6rmere p\u00e5 et par figurer fra artiklen s\u00e5 kan man se at der er en udvalgt \u00f8velse som er bedst til at s\u00e6nke det systoliske blodtryk: isometriske v\u00e6g-squats<\/strong> (wall squats) t\u00e6t fulgt op af isometriske leg extensions<\/strong>.<\/p>\n

Kigger man isoleret set p\u00e5 hvilken tr\u00e6nings\u00f8velse, der er bedst til at s\u00e6nke det diastoliske blodtryk er det faktisk ikke en isometrisk tr\u00e6ningsform, men l\u00f8b<\/strong>, som er en aerob tr\u00e6ningsform.<\/p>\n

Under alle omst\u00e6ndigheder er det m\u00e5ske m\u00e5ske v\u00e6rd, at overveje at inkludere noget isometrisk tr\u00e6ning i forhold til tr\u00e6ningsformens generelle positive indvirkning p\u00e5 blodtrykket.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Et litteraturstudie udf\u00f8rt p\u00e5 Canterbury Christ University har ledt forskere til at konkludere, at statisk isometrisk tr\u00e6ning er den mest effektive til at s\u00e6nke blodtrykket […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":4542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5],"tags":[216,744],"class_list":["post-4536","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-forhoejet-blodtryk","tag-isometrisk-traening"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/seniorfitness.blog\/wp-content\/uploads\/2023\/12\/blood-pressure-1006791_1280.jpg?fit=1280%2C853&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8lpEz-1ba","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/4536","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4536"}],"version-history":[{"count":2,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/4536\/revisions"}],"predecessor-version":[{"id":4551,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/posts\/4536\/revisions\/4551"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=\/wp\/v2\/media\/4542"}],"wp:attachment":[{"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/seniorfitness.blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}