Cholesterol Readings

Cholesterol:

Cholesterol is only found in animal fats. It is essential in making sex hormones, and bile acids A blood level of less than 200 mg. is desirable. Although cholesterol is a fat, no calories are derived from it, because the body cannot break it down. You should limit yourself to no more than 300 milligrams of cholesterol a day.

Cholesterol is a waxy, fat-like substance (lipid). Although it’s often discussed as if it were a poison, it performs many essential bodily functions.  “Cholesterol” is often a catch-all term for both the cholesterol you eat and the cholesterol in your blood. Cholesterol exists in food as a dietary lipid. You’ll find cholesterol only in animal products, such as meat and dairy foods. Cholesterol also exists in a different way as a natural component of your blood lipids. The cholesterol in your blood comes both from your liver and from the foods you eat. Your liver makes about 80 percent of your blood cholesterol.

There are numerous numbers to look at when analyzing cholesterol readings. Total number, HDL, LDL, VHDL as well as numerous ratio combination of the numbers. Although exercise has  an influence to a certain extent on most health conditions, it’s greatest effect on high cholesterol is on the HDL (good cholesterol) number. To create the best changes on cholesterol readings come from a person’s diet. However, there are guidelines for exercising with high cholesterol.

There are some studies that show that higher intensity training can have a greater influence on HDL levels. However, if you are just starting out your workout program or have other health issues that can be negatively affected by high intensity training, you should consult your doctor and trainer before beginning any type of program.

cholesterolFrequency Cardio 3-7x a week / Strength 2-4x a week / Flexibility daily

Intensity Cardio 40-70% V02 / Strength 10-15 reps

Duration 2 short session progress to 40-60 min / 1-3 sets / 10-30 second hold

exercise for cholesterolTo help increase HDL readings and lower total cholesterol number

To improve overall health

Help prevent heart disease

Warming UpNo specific guidelines for warming up except for good common sense and how you feel that day and your overall fitness conditioning.

Always take the first few minutes relatively easy and slowly build up the exercise intensity each minute of the warm up phase.

Cable workoutAerobic exercise of your choice, 30 to 60 minutes a day

If you are not up to that physical level of intensity yet, try doing segments of 10 minutes / 3-6x a day

Working out big muscle groups is also recommended. Here are a couple of examples:

  1. Instead of doing arm curls and isolated triceps exercises do push ups or bench pressing
  2. Instead of doing leg extensions and leg curls do squats or lunges

Big muscle group exercises uses more calories and can be more functional than isolated exercise movements.

If your fitness and health condition allows you to do High Intensity Interval Training you may want to include that type of training into your workout routine.

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