For good health, it is necessary to keep check over cholesterol numbers and take appropriate measures whenever needed. Not only do people have to take a balanced diet but also have to follow effective workout plans. They should not avoid making any compromise over their health. According to a research, people having high triglyceride levels can increase heart-protecting HDL cholesterol. They are efficient to keep organs in good condition to work. Needless to say, ith regular cholesterol exercise, it would b quite easy to reduce extra fat and improve body’s performance.
What sort of exercises to do?
Want to combat cardiovascular diseases by reducing cholesterol? It has been found that cardio exercise (or combination of aerobic) and resistance training can help to gain strength. According to a study published in BMC Public Health, incorporating both exercises in life can be significant. They have proven effects on fat loss, weight loss and cardio-respiratory fitness as compared to working on any of them.
Maximum time required to reduce cholesterol
In order to avoid blood pressure and danger for heart stroke and attack, experts suggest to do cholesterol exercises. Precisely, people can do the workout for at least 4-5 times a week for about 40 minutes. However, for better cardiovascular health, they can combine two exercises to get better results. People can perform vigorous exercises for 75 minutes or moderate exercises for 150 minutes in a week. If needed, they can take assistance from health experts about which cholesterol exercise would be better for their body.
Some of the examples of moderate exercises are:
- Bicycling (10 miles per 60 minutes or slower)
- Walking briskly (3 miles per 60 minutes or faster)
- Playing tennis (Two player)
Some of the examples of vigorous exercises are:
- Aerobic dancing
- Swimming laps
- Hiking uphill
- Jogging, race-walking or running
- Playing tennis (Single player)
- Bicycling (10 miles per 60 minutes or faster)
In order to make sure cholesterol exercise is working properly, talk test could be a helpful option to determine. It helps in determining whether the exercise is providing benefits or not. In this test, a person is talking with someone and stops to take breath during conversation. This exercise ensures to provide the required level of benefits as needed.
A gadget or fingers can be used to check heart beat. However, it is necessary to note the reading. Simply deduct age from 220. It should vary between 50 and 85 percent from the maximum.
Need of resistance training for heart health
In order to build muscles, strength training or resistance training uses free weights, bands, machines or own body weight. As muscles increase in the body, metabolic rate becomes faster, which leads to more burning of calories. The process remains at work even when the body is at rest. For better heart health, experts recommend to perform strength training at least two times in a week.
Lee Jordan, a specialist in Jacksonville Beach, Florida says that people should be more focused about cholesterol exercise. Instead of heavy weight, pay attention to how much reps they are doing. This approach has turned out to be one of the effective ways to control lipids. To consume more vitamins to lower cholesterol, people should always take a balanced diet plan. It must have all the necessary nutrients that meet body’s daily reuirements for better performance and efficiency.
When a person doesn’t now about resistance training, it would be difficult to determine which type would benefit their body. So, what should be done then? It is better to take expert help in order to find the most effective and reliable cholesterol exercise.
When people constantly do cholesterol exercise, they would see significant changes in their bodies. There would be visible improvement in the triglyceride and HDL cholesterol levels within one month. But keep in mind that exercise cannot do all work alone. The person also has to follow a proper diet that doubles the effect. As the golden rule, avoid taking dairy products and red meat as they are high in cholesterol.
It has been found that even after LDL has been reduced, it’s still crucial to validate their longevity in benefits. Every individual should eat enough fruits, whole grains and vegetables in order to ensure ample supply of vitamins.
How and when to start cholesterol exercise?
Don’t run straight on the running track! Experts used to explain that people must see a doctor if anything goes wrong. When the chances to encounter serious health problems are high, the person should stop doing all exercises for some time. Also, avoid to be in a hurry to start exercise. Wait for the right time because it depends upon the person’s health.
Doctors believe that their guidelines can surely help people in controlling their lipids (cholesterol level). Those, who have just started doing exercise, should be able to do five sessions or more a week. Their metabolism begins to work better than before, thus making things simple and easy to achieve in the long run.
How to control the risk of heart diseases and cholesterol with exercise?
Listed below are some of the key points to make it happen:
- Set realistic targets: When a person is reaching to a high cholesterol level, weight loss is the crucial factor. If they do not follow the prescribed schedule, there would be nothing left but disappointment.
- Do social exercises: If a person is thinking to start cholesterol exercise, then there should be support from family or friends. Also, motivation plays a significant rule.
- Being lithe: Mostly, there are people who don’t like to hit gym for their fitness. Sometimes, the weather is not allowing them to do anything while most of them prefer to home exercise routine.
By following the aforementioned tips, people can easily maintain good health. By performing exercise, they don’t only reduce the risk of heart disease but also add more years to their life.