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WHAT’S ON? Your Monthly Health and Fitness Newsletter
ISSUE 116 JUNE 2017
DYSLIPIDAEMIA AND EXERCISE Dyslipidaemia is a fancy word for blood fat. More commonly we would know these as cholesterol and triglycerides, and if we have the too much of them in our blood (especially low-density cholesterol) we are at risk of developing heart disease. So how do we manage our dyslipidaemia levels? How does exercise help? Exercise is a low-cost, readily available treatment with proven benefits for lipid and lipoprotein levels. In addition, regular exercise and physical fitness lower the risk of heart disease associated with being overweight or obese, or having high blood pressure. Physical fitness and regular exercise considerably reduce the absolute cardiovascular risk and death rate. Do does exercise help? – ABSOLUTELY IT DOES! What about weight loss? Dieting is hard work! And we know that most people who diet tend to put the weight back on after the diet is over. If we want to make a lifelong change, you must look at the big picture by improving the types of food you eat and combining it with an exercise plan. Studies also show that weight loss is best achieved by combining an improved diet with regular exercise, rather than either of these measures alone. What types and intensities of exercise are recommended? What is recommended? 30 minutes of aerobic exercise on most, if not all, days of the week to improve your lipid profiles and reduce your cardiovascular risk. Can I do short 10 minute bouts instead ? – YES What is Aerobic exercise ? Any exercise that uses the large muscle groups are appropriate and effective, such as brisk walking, jogging, cycling, swimming, dancing, skiing, playing ball games or other sporting activities. Studies show that regular aerobic exercise can increase (good) HDL-cholesterol by 3–10% (up to 0.16 mmol/L); and reduce (bad) triglycerides by about 11% (up to 0.34 mmol/L). Benefits may be greater than these figures with the current exercise recommendations. Vigorous aerobic exercise improves HDL-cholesterol more than less-intense exercise. A simple rule of thumb for moderate-intensity aerobic exercise is to exercise at a level that increases your breathing and
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heart rate but still allows you to maintain a conversation. More vigorous aerobic exercise is described as a ‘very hard’ effort. What about weights? Progressive high-intensity resistance training (weight training) alone improves HDL-cholesterol. How many Sets? 2–3 sets How many Exercises? 8–10 different exercises How Heavy? Try to perform for 8–15 repetitions of each exercise, How Often? 2 x per week. Notes: Warm up first with 5–10 minutes of light aerobic activities, and always use correct exercise technique to minimise the risk of injury. We advise you to use a personal trainer for your weight training exercise at least once a month so you can vary the exercises, ensure your technique is spot on, have support to reach your upper strength limits and improve adherence to your regular exercise regime. For more information visit: http://exerciseismedicine.com.au
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