In the news this week there has been an article about static (isometric) exercises and the benefits to high blood pressure. The
exercises referred to are the Plank and a Static Wall Squat, and the article link is here if you'd like to read it.
Firstly, I would like to say that — contrary to popular thought — the stationary Plank is NOT a Pilates exercise … not an original Joseph Pilates exercise at least, that is.
However, in Pilates there is an exercise called Prone Leg Pull, and there are variations around it that I teach regularly, which are similar to what is known as the Plank. But I do hear Planks referred to in Pilates settings and I know that some Pilates teachers do teach it.
As a Fitness Coach, all of my training over the years has always talked about isometric exercises such as The Plank and a Static Wall squat as not actually being appropriate for anyone with high blood
pressure. Isometric contractions create a build-up of pressure — intra-abdominal pressure — which affects circulation, breathing, and heart rate, and the rush of blood once the contraction stops can create issues such as dizziness, nausea, and increased blood pressure. So therefore it was considered more beneficial to use the same muscles but add movement rather than holding still, because functionally we
want our muscles to be strong when we are moving throughout our life, not simply when we are still. This is what I was taught and what I have passed on when teaching others.
I want to say here that I
don’t have anything against a Plank or a wall squat, I do believe they have a place in our health and fitness as exercises and as long as when teaching them, coaches are encouraging breathing, and resting and resetting, they will build strength. I also don’t have a problem with anyone who wants to teach them in their Pilates classes.
My feeling is that I know some people who attend our group classes — face-to-face and online — who have blood pressure issues. Everyone will be unique in how blood pressure affects them on a day-to-day basis, so in a group situation I believe it would be difficult to assess how holding isometric exercises will be affecting their health. So rather than holding
planks and squats for 2 minutes, I believe that functionally we want to move and keep moving, with strength and a good foundation of support for longer than 2 minutes, so perform and practise exercises that challenge that support and strength with movement.
Naturally, the article has been discussed in the Pilates Teachers forums that I am a member of, and so the debate goes on — we all have our own opinions based on what we observe when we teach, and what we feel is right for the people we teach, and I love a good discussion. I also think it’s great that these studies are brought to our attention, because it means we are evolving and always looking at the best ways of keeping our
Pilates bodies moving.
In the meantime, look at my Exercises Of The Week — two this week — both of them will help you with building up to holding your
Planks.
Have a great week folks, and I look forward to seeing you in class.
With love
Jane xx
