The main purpose of exercise in this case is not to achieve world records, but to correct cholesterol levels. The best for this are:
- normal walking;
- Nordic walking;
- running;
- gymnastics, including breathing exercises;
- yoga;
- swimming;
- cycling;
- outdoor sports (eg volleyball, basketball, football, tennis, badminton, etc.).
The intensity of sports should be moderate, and heart rate and respiration should not exceed individual limits: you just need to feel what exercises and sports are comfortable for you. It is necessary to control the pulse – it should not increase by more than 60% of the original.
A lot of oxygen is needed to speed up cholesterol metabolism. Therefore, it is best to play sports outdoors or with an open window. The exception is the pool in winter, although some like to swim in the outdoor pool even in winter.
You can achieve a good result only if you exercise regularly. It is advisable to distribute the weekly amount of exercise evenly, alternating them every other day (muscles need 48 hours to fully recover). Exercising daily, cholesterol can really return to normal quickly, but there will be chronic pain and fatigue. This will worsen the quality of life, so there is no point in doing sports like that.
To ensure that blood vessels, organs and tissues do not get used to the same intensity of exercise, it must be changed periodically. For example, speed up and slow down, change exercises or alternate sessions (Vader’s learning principles).
Also, with hypercholesterolemia you can run. The main thing when running is to control the maximum allowable heart rate and increase blood pressure as in the case of other types of physical activity allowed for high cholesterol. Moreover, it is convenient to run in the fresh air, which enhances the effect in restoring cholesterol metabolism. But even if running lowers your cholesterol as much as possible, you can’t overdo it. When it becomes difficult to breathe, you should slow down (but not stop) until this vital indicator is restored.
It is best to jog, periodically running at a fast pace, and then slow down again. But do not forget that morning running is contraindicated for untrained people. After a night of relaxation, the muscles of the spine will not protect the nerves from micro-injuries that can occur while running.
Any exercise that increases heart rate and high blood pressure trains the blood vessels. But especially useful types of training are walking, running, push-ups, step aerobics, squats, leg and arm swings. They involve muscles located near the large arteries, ie the vessels seem to be training.
Exercises for large muscle groups that need the most oxygenation, such as exercises for the back, leg muscles, press, and upper shoulder girdle, are also good for lowering cholesterol.
But remember that in order for the effect of training to be long-lasting, it is necessary to take lipid-lowering drugs (such as Abel or Arrow-Simva)!