Exercising regularly will improve cholesterol levels, lose extra weight, lower blood pressure, make the heart and lungs stronger, prevents and controls diabetes, and improves well-being.
The importance of exercise and losing weight for individuals who are overweight will manage hypercholesterolemia (high cholesterol). This is important because exercise and losing weight will lower total serum cholesterol levels, lower triglyceride levels, and raise HDL cholesterol levels (Blake & Triplett, 1995).
It is important that a doctor should be seen before engaging in any forms of exercise!
To start exercising, sedentary individuals need to begin with 10 to 20 minutes of exercise per session and then gradually go up to 30 to 60 minutes. Devote at least three times a week, then build up to five times per week (Vella, Kravitz, & Janot, 2001).
Include in the exercise a warm-up and cool-down, stretches and weights. Most of all, remember to drink fluids in-between to keep the body hydrated (HeartCenterOnline, 2000).
Maintain between 70 to 80 percent of the maximum heart rate when exercising because this is target heart rate. To calculate the target heart rate, apply this method available from HeartCenterOnline:
Maximum heart rate (MHR) = 220 ? your age. For example, the MHR of a 50-year-old would be 170 (220 ? 50).
Your MHR multiplied by 0.7 is the low range of your target heart rate. For example, a 50-year-old could reach or exceed a heart rate of 119 (170 x 0.7).
Your MHR multiplied by 0.8 is the high range of your target heart rate. For example, a 50-year-old should not exceed a heart rate of 136 (170 x 0.8). The THR is the pulse rate at which exercise ?counts.?
Monitor the heart rate when exercising to ensure that the activity is within the right range according to the individual's age (HeartCenterOnline, 2000).
Individuals, together with their health professional, need to create an exercise program that will meet their needs and goals. Talk to the health professional for more information on exercising!
References:
Blake, G.H. & Triplett, L.C. (1995). Management of Hypercholesterolemia. American Family Physician, 51, 5, p. 1157-1169. Retrieved March 26, 2002 from Expanded Academic ASAP.
Sacher, M. (2000). How to exercise safely. Retrieved March 27, 2002 from HeartCenterOnline Web site: http://www.heartcenteronline.com/myheartdr/common/articles.cfm?Artid=302&startpage=3
Vella, C.A., Kravitz, L., & Janot, J.M. (2001). A review of the impact of exercise on cholesterol levels. IDEA Health & Fitness Source, 19, 10, p. 48. Retrieved March 26, 2002 from Expanded Academic ASAP.
