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Exercise and Cholesterol
Weight Training and Cholesterol
Can dedicated weight training reduce your high cholesterol by itself? Medical research has gone back and forth over the years about whether weight workouts and other forms of resistance training lower “bad” cholesterol (LDL) at the same time they increase “good” cholesterol (HDL).
Lately that pendulum has swung toward weight training having a positive impact on cholesterol.
For best results, you should combine it with aerobic exercise like:
- Running
- Swimming
- Cycling
Keep in mind not all weight workouts are the same. When it comes to your cholesterol intensity, style, and frequency matter. So, if you’re counting on pumping iron to attack your cholesterol issue, be realistic from the start and be a workout strategist.
You should know that your total cholesterol is a combination of three types of cholesterol:
- LDL cholesterol, or low-density lipoprotein, also known as “bad” cholesterol
- HDL cholesterol, or high-density lipoprotein, often called “good” cholesterol
- Triglycerides, which are fats in your blood that come from foods
When it comes to weight training or any other form of exercise, ask yourself:
- Can it help boost my HDL cholesterol, which absorbs LDL cholesterol and takes it to my liver to be flushed from my body?
- Can it help reduce my LDL cholesterol and triglycerides, which can clog my arteries?
To maximize heart health, the American Heart Association recommends you get at least 150 minutes per week of moderate-intensity aerobic exercise, or 75 minutes of vigorous aerobic activity. On top of that, add at least two sessions per week of moderate- to high-intensity weight or resistance workouts. Among other exercises, these include:
- Stretch (resistance) bands
- Medicine balls
- Bodyweight exercises such as pushups, squats
- Dumbbells
Some research shows low- to moderate-intensity resistance training helps reduce total cholesterol. Other research shows all kinds of weight workouts help with total and LDL cholesterol, but high intensity is needed to boost HDL cholesterol.
To access the full article and get eight additional weight training tips, click here.
*Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Any users of this program assumes the risk of injury resulting from performing the exercises. Please consult your physician prior to starting any exercise routine.
In partnership with the YMCA, Hally Health focuses on a variety of topics aimed at people of any age or fitness level who want to stay healthy and active. Try this September Pilates Workout that’s sure to get your heart pumping. To view all our YMCA partnership fitness videos throughout the month, please visit hally.com or Facebook.com/HealthAlliance.