When it comes to your cholesterol levels, you have a good kind and bad kind. The LDL type is the bad kind. The acronym "LDL" stands for low-density lipoprotein. An excessive amount of this cholesterol in the system can cause plaque buildup in the arteries and increase the risk for a heart attack, according to the American Heart Association. Exercise can be used as a treatment for high LDL.
Function
Exercise is often used in conjunction with medication to reduce LDL levels. It can also prevent LDL from becoming elevated to start with. According to the American Council on Exercise, fat weight loss, especially around the waist, tends to lower LDL and total cholesterol, and increase HDL cholesterol. The acronym "HDL" stands for high-density lipoprotein, which is the good type of cholesterol. With this being the case, your overall objective is to use exercise to lose weight.
Cardiovascular Training
As the name implies, cardiovascular training helps improve your cardiovascular health. It also burns calories efficiently. Any form of cardio is effective, as long as it is something you enjoy and will stick with. Running, biking, swimming, brisk walking, kickboxing and jumping rope are examples. The key thing is to work out at a moderate intensity or higher. When you are at a moderate level, your heart rate will be elevated and you will be sweating.
Time Frame
The amount of time you spend exercising is important to your LDL-lowering efforts. According to MayoClinic.com, you should work your way up to 30 to 60 minutes of daily exercise. If you are pressed for time, accumulate this exercise in small bouts throughout the day. This is just as effective as a long duration workout. You can also do different types of exercise as well. For example, go for a brisk walk when you wake up, jump rope in the middle of the day and ride a bike in the evening.
Weight Training
Weight training is another important component of lowering LDL. When you lift weights, you build muscle, which in turn raises your resting metabolic rate. With a higher metabolism, you will burn more calories while you are at rest and lose weight quicker. Three lbs. of added muscle will cause you to burn an extra 630 to 1050 calories a week, according to the University of Michigan Health System. Focus on doing exercises that target your entire body, such as bench presses, shoulder presses, back rows, dips, curls and lunges. Aim for two or three sessions a week.
Considerations
What you choose to eat should be taken into consideration when you are trying to lower your LDL. To lose weight, cut back on your daily intake and make sure to choose healthy foods. Avoid anything that is high in saturated fat, trans fat and cholesterol. If you reduce your daily intake by 500 calories, you can lose about 1 lb. of weight each week.
Warning
Before you begin an exercise program, make sure to get the approval of your doctor. This holds true especially if you are on medication.
