How to exercise with high blood lipids? Teach you 4 exercise methods for high blood lipids

With the development of society, high blood lipids are no longer a disease only suffered by middle-aged and elderly people. Many young people also suffer from high blood lipids. This is closely related to eating habits and living habits. The best way to relieve high blood lipids is exercise. It is very important to control weight and exercise. So how should patients with hyperlipidemia exercise?

1. Take a walk

Walking is simple and easy. It can not only relieve brain tension, promote blood circulation, improve cardiopulmonary function, but also increase oxygen uptake. In addition, walking can effectively lower blood lipids and prevent the occurrence of arteriosclerosis and coronary heart disease. A great trick is to walk for 30 minutes each time, or at least 3 kilometers a day, at a pace that makes you sweat slightly. Just start by walking for 10 minutes. After a week or two, you can extend it to half an hour and gradually increase your walking speed. Depending on personal circumstances, the daily exercise can be divided into three times, with at least five walks per week.

2. Jogging

Jogging is simple and easy to do, and has significant fitness effects. It can not only lower blood lipids, but also prevent and treat hypertension, coronary heart disease, obesity, neurasthenia, arthritis and other diseases. For those who do mental work, jogging is an excellent way to relax the body and mind. It not only keeps weight within a certain range and prevents obesity, but also exercises the lower limb muscles, safely and maximally enhances cardiopulmonary function, eliminates fatigue caused by long-term use of the brain, and enhances physical fitness. Joggers should run according to their actual ability. Beginners should start with 50 meters per minute and each run should be no less than 10 minutes. (Each time you increase the amount of exercise, you need to adapt for 1 to 2 weeks.) After 1 to 2 weeks, increase the speed to 100 to 150 meters per minute, each time for no less than 30 minutes. While jogging, maintain your pulse rate between 170 and 180 beats per minute minus your age. For example, a 60-year-old person’s jogging heart rate is maintained at 180–60=120 beats per minute. Patients with hyperlipidemia and chronic diseases such as hypertension should pay special attention not to run fast and the running distance can be shorter.

3. Mountaineering

Mountain climbing is a sport that can prolong life and can be called "cardiovascular gymnastics". It can increase heart rate, cardiac output, and improve the functions of various organs. In addition, mountaineering can also increase lung capacity, improve cardiopulmonary function; improve blood supply to bone tissue and prevent osteoporosis; it can also improve gastrointestinal digestion function, stimulate intestinal peristalsis, and is extremely effective in improving constipation. A person weighing 70 kg climbs a 70-degree slope at a speed of 2 kilometers per hour for 30 minutes, and the calories consumed are about 2092 kilojoules, which is equivalent to swimming in a swimming pool at a speed of 50 meters per minute for 40 minutes, or doing sit-ups in a gym for 40 minutes. Therefore, mountaineering is the most effective outdoor activity in reducing fat and losing weight. However, patients with joint diseases and the elderly should not climb mountains and should pay attention to protecting their joints.

4. Swimming

Swimming can effectively consume body calories. Tests by sports and physiologists show that swimming 100 meters in water can consume 418 kilojoules of calories, which is equivalent to running 400 meters on land or riding a bicycle 1000 meters. Long-term swimming can enhance the contractility of the heart, increase the thickness and elasticity of the blood vessel walls, and increase the blood output of the pulse, thereby training a strong heart. In addition, the buoyancy, resistance and pressure of water when swimming are an economical full-body massage for the human body, and can also help to shape the body. If swimming is done correctly, it can improve the health of patients with hyperlipidemia more than other sports.