Does Exercise Reduce Cholesterol?

Exercise is an extremely important element in lowering bad cholesterol (LDL) and raising good cholesterol (HDL) in the blood stream. Outside of eliminating LDL cholesterol from the diet, exercise is considered by most experts to be the best. A combination on low and high intensity exercise programs will allow the body to rid itself of excess cholesterol increase the overall health of the participant.

  1. Cholesterol in the Body

    • Cholesterol is defined by the American Fitness Professionals and Associates (AFPA) as an alcohol steroid that is found in animal fats. It is pearly, fat-like substance that is broken down into two types: High Density Lipoprotien (HDL) and Low Density Lipoprotien (LDL). Cholesterol in the body is commonly considered a negative factor but it does serve a purpose as it is necessary in the production of bile salts (a digestive aid), vitamin D and the sex hormones estrogen, androgen and progesterone. As with most substances in the body a little is good, too much can kill you. For instance, the air we breathe is about 21 percent oxygen. If a person breathes pure oxygen it can kill him. The same is true for cholesterol. Maintaining a low level in the body is necessary but high levels can lead to atherosclerosis (narrowing of the arteries) which in many cases leads to death.

      It is recommended by the American Heart Association that total cholesterol levels be maintained at a level below 200mg/dl of blood with the HDL level being greater than 35mg/dl of blood.

    High Intensity Exercise

    • High intensity exercises that raise the heart rate into an anaerobic level (over 85 percent of maximum heart rate) will not directly metabolize cholesterol. These activities will increase the overall metabolic rate of an individual by volumizing the muscle tissue making the body use more energy at rest. Activities such as weight training, interval training and sprints will allow an individual to increase metabolism and burn more fat over time.

    Low Intensity Exercise

    • Sub-maximal (low intensity) cardiovascular exercise is the most direct way to burn excess fat in the body. Utilizing duration of 30 to 40 minutes of cardiovascular exercise at 40 to 50 percent of maximum heart rate will directly burn fat stores from the body and effectively eliminate cholesterol from the blood stream. Things individuals can do for sub-maximal exercise is brisk walking, slow up hill walking, riding bike, swimming or utilizing a wide variety of cardiovascular modalities found in the local fitness center. The main key is to maintain a regular (three to four times per week) prolonged cardiovascular exercise regimen.

    Mix It Up

    • To achieve the proper balance of cholesterol in the body individuals should: Have a diet low in animal fats; have a fitness routine with low intensity cardiovascuar exercise, and do some high intensity exercise to keep their metabolism raised.

    Check With a Professional

    • Before beginning a fitness training program, always check with your physician. If you have any further questions, seek a certified fitness professional.