Maintaining Healthy Cholesterol Levels Through Exercise
Cholesterol is a dangerous kind of fat within our bodies
, which can cause a lot of damage if we do not learn to manage it. You can work on controlling these levels through daily exercise.
Exercise itself does not ''burn off'' cholesterol like it can with fat tissue. However, when exercise is done regularly and intensely, it can significantly reduce triglycerides and stimulate several metabolic enzyme systems in the muscles and liver to convert some of the cholesterol to a more favorable form, such as HDL-cholesterol.
Reducing triglycerides decreases triglyceride-rich particles that are known to promote the growth of fatty deposits on artery walls. Working out is of tremendous benefit when used in combination with either of the two forms of therapy, namely reduced intake of high-glycemic carbohydrates and trans-fat foods.
For those who maintain a frequent and sufficient level of working out, it is possible that their physician will reduce their cholesterol-lowering medication, and in some cases stop it altogether. If you do have a less-than-desirable cholesterol level, or your doctor has told you have a cholesterol disorder, have your physician establish your cardiovascular health status before engaging in a vigorous exercise program.
Your physician may elect to perform additional blood tests and/or a graded exercise test with an ECG (treadmill stress test) on you first. Choose dynamic forms of exercise that tend to last at least twenty to thirty minutes and are performed at moderate intensities.
Moderate exercise would be an approximate effort of four to seven, on a scale of one to ten with ten being near maximum exercise. In general, for working out to significantly lower cholesterol levels, a great amount of exercise is recommended.
In twelve to sixteen weeks, this amount can reduce total cholesterol by ten to twenty percent-a substantial amount! Fifteen hundred calories expended during exercise is equivalent to about three to four hours per week, for the average unfit person performing moderate intensity walking, swimming, jogging, or cycling.
As a result, fat weight loss tends to be associated with increases in HDL-cholesterol and reductions in total cholesterol and LDL-cholesterol levels, especially fat lost around the waist and abdomen. If you climb on an elliptical trainer, set the resistance for three and the time for forty five minutes.
A number of studies on resistance training have shown very powerful effects on cholesterol metabolism. Especially if you do moderate strength training at high frequency -- circuit training with ten reps each cycle and three cycles of each circuit -- you can get very nice improvements in your triglycerides and HDL.
A sample program would be to start with walking twenty minutes per day, four days a week. Over six to eight weeks, graduate this program to one hour, six to seven days a week of walking over hilly terrain, or jogging over relatively flat ground.
An alternative would be to walk fifty to sixty minutes three days a week, take an aerobic class three days a week, and perhaps two to three sets of singles tennis on the seventh day. It is important to know that lower volumes of weekly exercise can still produce many other benefits, such as improved fitness and overall health, reduced blood pressure, and increased psychological well being.
Health experts recommend a combination of three forms of exercise to get the most health benefits. Aerobics to get your heart rate up, and include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high or low-impact aerobics, swimming, and water aerobics.
Strength training builds muscle, and includes things such as weight lifting, yoga, Pilates, and more. Flexibility exercises like stretching to keep you limber.
Stretching the arms and legs before and after exercising helps prepare the muscles for activity, and helps to prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Remember, exercise offers your body many more benefits than just cholesterol control. Stop exercising and rest if you experience any chest pain, weakness, dizziness, weight gain or swelling, and any pressure or pain in your chest, neck, arm, jaw, or shoulder.
Call your doctor or seek emergency treatment immediately if these symptoms. If you are dedicated and careful, you can bring your levels to a healthy, normal place in no time.
by: Jack Landry
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