Thirty-eight percent of Americans suffer from high blood cholesterol levels, according to Ace Fitness. While a proper diet to cut calories and reduce your overall weight will help reduce cholesterol, dieting in conjunction with physical activity and exercise will help maximize your cholesterol reduction. According to MayoClinic.com, performing exercises such as swimming and bike riding can help reduce bad cholesterol and increase high-density lipoproteins, which are considered "good" cholesterol.
Biking
Unlike fat, cholesterol does not merely burn off during a workout. As a result, it is important that you exercise for extended and frequent periods of time, approximately two and a half hours a week, to reduce your cholesterol. Biking to work or biking for 30 minutes a day will help improve your cardiovascular health as well as reduce cholesterol. If you do not have a bike, ride a stationary bike at a gym to have complete control of your workout. While on a stationary bike, you can modify resistance and speed to customize an exercise routine that is effective for you. This will also help you burn calories that will contribute to your cholesterol reduction.
Swimming Laps
Swimming laps on a regular basis is an effective way to reduce cholesterol while putting minimal strain on your joints and muscles, according to MayoClinic.com Start with a basic crawl stroke, keeping a consistent pace in the pool for 30 minutes. As you improve, increase the number of laps you swim as well as the variety of strokes you perform while in the pool. Try to swim a minimum of three days a week to maximize your cholesterol reduction.
Running
Running is a consistent cardiovascular exercise that can help reduce cholesterol in your body. Start by mapping out a route in your neighborhood or hopping on a treadmill in your local gym. If you are using a treadmill, you can pick out specific resistance levels and speeds which will help you reach your specific target. According to the CDC, if you are performing high-intensity exercises instead of moderate level exercises, you only have to exercise for an hour and 15 minutes a week to reduce cholesterol. If you maintain a busy schedule and do not have time to run for 2 1/2 hours a week, pick up the pace of your running and reduce your exercise time.
Rowing Machine
Exercising on a rowing machine for 2 1/2 hours a week will help reduce cholesterol levels in your body. Start by placing both feet on the foot rests of the rowing machine. Grab the handle with both hands, keeping your arms extended and knees bent before starting. From here, pull back on the handle, bringing it back towards your chest while sliding away from the machine. As you slide away, your legs should become fully extended. Return to your original position and maintain a steady pace for 30 minutes or more.
References
- Centers for Disease Control and Prevention: September Is National Cholesterol Education Month
- MayoClinic.com: The Top 5 Lifestyle Changes to Reduce Cholesterol
- Ace Fitness: Managing Cholesterol With Exercise: Fit Fact From The American Council On Exercise
- WeightLossForAll: Losing Weight Rowing Machine
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