How to reduce cholesterol level in gym
Cholesterol is a fatty acid substance known as a lipid and is vital for the normal function of the body. It is an important component of cell membrane and is used to make important vitamins ( vitamin D) and hormones ( sex hormones). Cholesterol is mainly made by the liver, but can also be found in some foods ( full fat milk and milk products, eggs, meat etc).
Having an excessively high level of lipids in your blood ( hyperlipidemia) can have an effect on your health. High cholesterol itself doesn’t usually cause any symptoms, but it increases your risk of serious health conditions. Cholesterol is carried in our blood by protein when the two combine they are called lipoproteins. There are two types of lipoproteins:
LOW Density Lipoprotein
LDL ( BAD): It delivers cholesterol to cells for storage.
HIGH DENSITY LIPOPROTEINHDL ( GOOD): It delivers cholesterol to the liver to be excreted.
Research shows that regular aerobic exercise modestly increases HDL level, thus helping to gain maximum results.
What type of exercise in gym works best at lowering cholesterol?
Circuit training composed of endurance and resistance training may be preferred if one is focused only on a single mode of exercise. Current research shows that in order to achieve lower cholesterol levels, you must get at least 30
- 45 minutes of exercise on most days of the week.
Make a structured exercise program like 3- 5 times per week for minimum 8- 12 weeks to achieve maximum results. If you’ve been leading a sedentary lifestyle and/ or are overweight, you should contact a good sports physical therapist to help you create an exercise program.
The intensity of your workout should be at a low or moderate level until your aerobic endurance increases. As a rule of thumb, a person doing moderateintensity aerobic exercise can talk, but not sing, during the activity. Typical initial single exercise session includes:
Treadmill
A brisk walk at speed of 5- 6 km/ hr for 2 minutes; jogging at the speed of 8- 10 km/ hr for 2 minutes. Repeat this cycle once again and end with a brisk walk for 2 minutes. ( Total 10 minutes).
Stationary bicycle: 10 - 15 minutes at a moderate level
Conditioning exercises
Press- up/ modified press- up ( 10 - 15 reps x 2 sets) Sit- ups ( 10- 15 reps x 2 sets)
Dumbbell squat and shoulder press ( 10 - 15 reps x 2 sets ( Start with low weight and gradually increase the weight over the weeks)
Bent- over row ( 10 - 15 reps x 2 sets) ( Start with low weight and gradually increase the weight over the weeks)
Multi- directional lunges ( 10 - 15 reps 2 sets) Cool down phase
Brisk walk on the treadmill at 5- 6 km/ hr for 510 minutes
Pigeon stretch: Hold for 10 - 15 breath cycles Once you’ve worked up to a stable exercise program, you will see improvements in your HDL cholesterol and triglyceride levels in about a month.