Lipid / cholesterol levels decrease when performing physical exercises with regularity, but this can prove to be labor intensive. While such exercises will help you directly to burn fat, cholesterol levels decrease when triglycerides are reduced. More than that, physical exercises can help the muscles and liver to turn low-density lipoprotein into high-density lipoprotein, which does not pose a threat to your health. As triglycerides play an important role in the development of cholesterol deposits on artery walls, you need to learn what exercises to perform in order to reduce the triglyceride-rich particles.
Exercise #1: Walk-jogging
Walk-jogging, or speed walking, 20 minutes daily, for 4 days a week, is a good way to start. Increasing the duration gradually to one hour a day for 6 to 7 days per week is recommendable. The duration of this exercise needs to be reduced if you walk over hilly terrain instead of flat ground. Also, it is a good idea to correlate walk-jogging with an aerobics class or with tennis.
Exercise #2: Resistance Training
Resistance training should consist of 8 to 10 exercises of moderate intensity. Each exercise must include 8 to 12 repetitions, executed twice per week. It is necessary to perform such a number of exercises in order to make sure that all the major muscle groups are addressed. In resistance exercises, you can use either free weights or the weight of your own body. Resistance exercises include:
- Biceps curl
- Triceps curl
- Forward arm raise
- Lateral raise
- Bench press
- Dumbbell squats
- Upper back exercises
- Exercises for rotator cuff muscles
- Walking lunges
Exercise #3: Stretching Exercises
Stretching exercises are important for increasing the flexibility of your body. If performed correctly and at moderate intensity, these will also help you to reduce the lipid/cholesterol levels. Some examples of stretching exercises include:
- Chest and arm stretches
- Neck and shoulder stretches
- Leg stretches
- Stretch sequencing
Exercise #4: Swimming
Swimming is yet another type of physical exercise that will bring benefits to your health and will help you burn the fats. The immune system is improved if you perform this type of exercise with regularity. More than that, arthritis pain is relieved and the overall heart health is improved. Swimming provides cardiovascular workout, and according to a study conducted at the University of Toledo in the United States, this sport does more than reduce the cholesterol levels. The aforementioned study reports an increase in the levels of high density lipids that protect you from cardiac diseases. According to the same study, the low-density lipoprotein levels in blood increased as soon as the training period ended.
In order to obtain the best results, you should combine these types with exercises with a healthy diet rich in Omega-3 and other fatty acids. The secret to lowering high lipid/cholesterol levels is found in the amount of exercises, and not in their intensity. This is why it is recommended to perform aerobic activities with moderate intensity. Regular exercises modify the metabolism of fatty acids in your heart, and assure a healthier body.