Can Exercise Lower Cholesterol- A Comprehensive Guide.
Cholesterol is a type of fat found in your blood. Your body needs some cholesterol to function properly, but too much cholesterol can increase your risk of heart disease. One of the most effective ways to lower cholesterol is to exercise regularly.
In this guide, we will explain how exercise can lower cholesterol, what types of exercise are best for lowering cholesterol, and how much exercise you need to lower cholesterol.
How Can Exercise Lower Cholesterol?
Exercise can lower cholesterol in two ways:
- It boosts the production of high-density lipoprotein (HDL) cholesterol. HDL cholesterol is known as “good” cholesterol because it helps to remove bad cholesterol from your bloodstream.
- It reduces the production of low-density lipoprotein (LDL) cholesterol. LDL cholesterol is known as “bad” cholesterol because it can build up in your arteries and increase your risk of heart disease.
By lowering LDL cholesterol and increasing HDL cholesterol, exercise can improve your cholesterol ratio, which is the proportion of good to bad cholesterol in your blood. A healthy cholesterol ratio can lower your risk of developing plaque in your arteries, which can lead to heart attacks and strokes.
Exercise also has other benefits for your heart health, such as:
- Lowering your blood pressure
- Reducing your risk of stroke
- Improving your circulation
- Strengthening your heart muscle
Therefore, exercise can lower cholesterol and protect your heart in multiple ways.
Types of Exercise That Can Lower Cholesterol
 Any type of exercise can help to lower cholesterol, but some types of exercise are more effective than others. The best types of exercise for lowering cholesterol are aerobic exercises and high-intensity interval training (HIIT). These types of exercise can lower cholesterol by increasing your heart rate, burning calories, and improving your cardiovascular fitness.
Aerobic Exercises
Aerobic exercises, also known as cardio workouts, are activities that involve continuous movement of large muscle groups, such as your legs, arms, and core. Aerobic exercises can lower cholesterol by increasing the production of HDL cholesterol and decreasing the production of LDL cholesterol. Aerobic exercises also burn calories, which can help you lose weight or maintain a healthy weight. Weight loss or weight management can lower cholesterol by reducing the amount of fat in your body.
Some examples of aerobic exercises that can lower cholesterol are:
- Brisk Walking: Walking at a brisk pace for at least 30 minutes a day can have a positive impact on your cholesterol levels. Walking is a low-impact exercise that is easy to do and suitable for people of all ages and fitness levels. You can walk anywhere, anytime, with anyone. Grab a friend or your furry companion and hit the pavement.
- Running and Jogging: Running or jogging is a high-intensity exercise that can lower cholesterol by boosting your HDL cholesterol and lowering your LDL cholesterol. Running or jogging also burns more calories than walking, which can help you lose weight or prevent weight gain. You can run or jog outdoors or indoors on a treadmill. Lace up your running shoes, find a scenic route, and enjoy the cardiovascular benefits while keeping your cholesterol in check.
- Cycling: Cycling is another high-intensity exercise that can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. Cycling also works your leg muscles, which can help you tone and strengthen them. You can cycle outdoors or indoors on a stationary bike. Whether you prefer cycling on the road or on the trails, cycling is an excellent aerobic exercise that can lower cholesterol and improve your fitness.
- Swimming: Swimming is a low-impact exercise that engages your entire body, making it a fantastic option for those with joint issues. Swimming can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. Swimming also provides resistance from the water, which can challenge your muscles and improve your strength. You can swim in a pool, a lake, or an ocean. Dive into the water and experience the wonders of swimming.
High-Intensity Interval Training (HIIT)
This is a type of workout that involves short bursts of intense exercise followed by brief recovery periods. HIIT can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. HIIT also burns more calories than steady-state cardio, which can help you lose weight or avoid weight gain. HIIT also improves your cardiovascular fitness and endurance, which can enhance your performance in other activities.
Some examples of HIIT workouts that can lower cholesterol are:
- Circuit Training: Circuit training is a type of HIIT workout that involves performing various exercises in a sequence with little or no rest between them. Circuit training can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. Circuit training also works different muscle groups, which can help you build muscle mass and strength. You can set up a circuit with various exercises, such as jumping jacks, burpees, lunges, and mountain climbers. Perform each exercise for a set amount of time, followed by a short rest period. Repeat the circuit multiple times for a challenging HIIT session.
- Tabata: Tabata is a type of HIIT workout that follows a specific protocol of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of four minutes. Tabata can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. Tabata also burns a lot of calories in a short amount of time, which can help you lose weight or maintain a healthy weight. You can choose exercises such as squat jumps, push-ups, or kettlebell swings to create your own Tabata routine.
- HIIT Classes: HIIT classes are a type of HIIT workout that are led by an instructor or a video. HIIT classes can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. HIIT classes also provide structure and guidance for your high-intensity workouts. These classes often combine cardio and strength exercises, delivering a challenging and effective workout.
How Much Exercise Do You Need to Lower Cholesterol?
The amount of exercise you need to lower cholesterol depends on several factors, such as your age, weight, health condition, and fitness level. However, as a general guideline, the American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You can also do a combination of both.
Moderate-intensity aerobic exercise.
This is any activity that raises your heart rate to 50% to 70% of your maximum heart rate. Some examples of moderate-intensity aerobic exercise are brisk walking, cycling, swimming, or dancing.
Vigorous-intensity aerobic exercise is any activity that raises your heart rate to 70% to 85% of your maximum heart rate. Some examples of vigorous-intensity aerobic exercise are running, jogging, cycling, swimming, or HIIT.
You can calculate your maximum heart rate by subtracting your age from 220. For example, if you are 40 years old, your maximum heart rate is 220 – 40 = 180 beats per minute (bpm). Therefore, your moderate-intensity heart rate range is 90 to 126 bpm (50% to 70% of 180), and your vigorous-intensity heart rate range is 126 to 153 bpm (70% to 85% of 180).
You can measure your heart rate by using a heart rate monitor, a fitness tracker, or by checking your pulse manually. To check your pulse manually, place two fingers on the side of your neck or on your wrist. Count the number of beats you feel in 15 seconds and multiply by four to get your heart rate in bpm.
Strength training can lower cholesterol
In addition to aerobic exercise, the American Heart Association also recommends that adults do moderate- to high-intensity muscle-strengthening activities at least two days per week. Muscle-strengthening activities are exercises that work your major muscle groups, such as your chest, back, arms, legs, and core. Some examples of muscle-strengthening activities are weight lifting, resistance bands, bodyweight exercises, or yoga.
Muscle-strengthening activities can lower cholesterol by increasing your muscle mass and reducing your body fat percentage. Muscle mass helps to burn calories even when you are at rest, which can help you lose weight or prevent weight gain. Weight loss or weight management can lower cholesterol by reducing the amount of fat in your body.
Final thoughts on Can Exercise Lower Cholesterol
Exercise is one of the most effective ways to lower cholesterol and improve your heart health. Exercise can lower cholesterol by increasing your HDL cholesterol and decreasing your LDL cholesterol. Exercise also has other benefits for your heart health, such as lowering your blood pressure, reducing your risk of stroke, improving your circulation, and strengthening your heart muscle.
The best types of exercise for lowering cholesterol are aerobic exercises and high-intensity interval training (HIIT). These types of exercise can lower cholesterol by increasing your heart rate, burning calories, and improving your cardiovascular fitness. You should aim to get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You should also do muscle-strengthening activities at least two days per week.
By following these guidelines and choosing activities that you enjoy and fit into your lifestyle, you can lower cholesterol and protect your heart in multiple ways.
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