Did your doctor tell you after your last annual physical that your cholesterol levels are a little high and that you need to be careful? He or she may have also told you that if you continue to have high cholesterol, you are at an increased risk of having a heart attack or stroke . So, along with lifestyle changes , your doctor may have also advised you to exercise regularly.
But, maybe you don't really like going for a run in the evening. But you do like going to the gym and lifting weights. So you might be wondering, "Can't lifting weights alone help lower my high cholesterol?" This is actually a question that many people have.
Let's learn about cholesterol simply.
First, let's understand exactly what cholesterol is. The total cholesterol value in your blood test (lipid panel) is a combination of three main components.
The most important thing is that it is essential for anyone after the age of 20, regardless of their health status, to have their cholesterol checked at least once every 5 years .
Now let's see what these types of cholesterol are.
| Cholesterol type | Simply put… |
|---|---|
| LDL cholesterol (Low-Density Lipoprotein) | This is what we call "bad cholesterol." It can build up in your blood vessels and block them. This is what we need to reduce. |
| HDL cholesterol (High-Density Lipoprotein) | This is called "good cholesterol" because what these do is collect the bad LDL cholesterol and take it to the liver to be removed from the body. The more of these, the better. |
| Triglycerides | These are a type of fat that is produced in the body from the food we eat. An increase in these is not good for the heart. |
What happens to cholesterol with exercise?
Medical research shows that resistance training has a positive effect on cholesterol. But for best results, it should be combined with cardio exercise. Cardio refers to exercises that increase the heart rate, such as running, brisk walking, swimming, and cycling.
According to the American Heart Association, for optimal heart health, we should:
- Do at least 150 minutes of moderate-intensity aerobic exercise per week.
- Or, do at least 75 minutes of vigorous aerobic activity per week.
- In addition , you should do weight-lifting exercises at least two days a week.
Cardio exercise mainly increases your good cholesterol ( HDL ) and reduces triglycerides . However, to reduce bad cholesterol (LDL), it is also important to control your diet and lose weight along with exercise.
Some studies have shown that lifting weights at low to moderate intensity can help lower total cholesterol. Other studies suggest that any form of weight-bearing exercise can lower LDL cholesterol, but that to increase HDL cholesterol, you need to do it at a higher intensity .
How to get the most out of weightlifting exercises?
If you're thinking about lifting weights to help control your cholesterol levels, you need to do it the right way. Here are some tips to help you.
1. Start slowly.
If you haven't been to the gym in a long time, don't start big all at once. Start small, like 15-20 minutes , at a low intensity. Work your way up until your body gets used to it.
2. Work a little harder once you get used to it.
After a few days of training and getting used to it, increase the intensity of your exercise a little. For cholesterol control, it is best to work out at a level of about 75% - 85% of your maximum capacity. You can ask a trainer at the gym or your doctor about this.
3. It's more important to do more repetitions than to lift more weight.
This is where many people make a mistake. When it comes to lowering cholesterol, the best results are achieved by using a moderate weight and doing more repetitions and more sets, rather than lifting very heavy weights .
4. Combine with cardio exercise
For best results, combine weightlifting and cardio. One of the best ways to do this is with Circuit Training . This means that you lift a normal weight and do a high number of repetitions, with less than a minute of rest between sets. This way you get the benefits of both weightlifting and cardio.
5. Change without doing the same thing
Doing the same exercises every day can get boring. So vary your workout routine. Lift weights one day. Do bodyweight exercises like pushups, squats, and lunges another day. Use resistance bands another day. The most important thing is to maintain intensity no matter what you do.
6. Do cardio at the gym
If you like going to the gym, do your cardio there too. You can get a good workout for your heart and lungs with equipment like elliptical machines and stationary bikes at the gym.
7. Don't forget the warm-up and cool-down
Never forget to warm-up before starting a workout and cool-down after. This is very important to maintain flexibility in the body.
8. You can do it at home too.
If you're too lazy to go to the gym on a rainy day, don't let that be an excuse not to exercise. You can do non-weight-bearing exercises like pushups, squats, and lunges right from your living room.
Take-Home Message
- If your doctor tells you that your cholesterol level is high, don't ignore it. Get it checked out right away.
- Weight-bearing exercise, in particular, helps reduce bad cholesterol (LDL).
- For best and fastest results, combine weight lifting with cardio exercises like running and swimming.
- For cholesterol control, lifting a moderate amount of weight more often may be more effective than lifting heavy weights.
- It is very important to talk to your doctor and seek advice before starting any new exercise program, especially if you have other medical conditions.
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