Does running in lifestyle intervention help lower blood lipids? How long does it take to run to lowe

Exercise can improve blood lipids, blood sugar, blood pressure and many other metabolic indicators, in terms of blood lipids, exercise helps to lose weight, consume triglycerides, and help lower cholesterol, so it is recommended that patients with dyslipidemia continue to exercise.

In general, running for about 3 to 6 months can improve blood lipid levels, but whether blood lipids can be controlled within the normal range is a different matter.

People with hyperlipidemia recommend moderate-intensity aerobic exercise, because moderate-intensity exercise can effectively use the free fatty acids in the blood, which is conducive to fat burning in the body, and helps to reduce blood lipids the mostWalking, jogging, cycling, swimming, aerobics, tai chi, table tennis, badminton, golf, bowling, etc., running is also among them

Special emphasis should be placed on jogging here, not too intense, long-term high-intensity running will cause damage to the knee joint, Achilles tendon, calf, and soles of the feet, and it is easy to cause running injuries. When running, I feel a little harder, my breathing and heart rate are faster, but not fast, and I can speak, so I can judge that I am at moderate intensity.

There are two things to keep in mind when exercisingFirst, you must run for more than 25 minutes, and you can jog or walk briskly, so as to achieve the effect of fat loss. It takes 23 minutes of exercise for the body to start burning fat. Therefore, exercise must reach a certain amount in order to have an effect.

If you feel tired, it means that your body is starting to burn off its own fat. Of course, exercise is still expensive in persistenceExercise four or five times a week for about 30 minutes each time.

The second is to go on a diet. Diseases such as hyperlipidemia and fatty liver are closely related to diet. In addition to cutting back on high-fat foods such as meat, reduce the amount of meals.

Many people wonder if they exercise a lot every day, but what about obesity and belly? The main thing is that the amount of food you eat is too large, so that even if you consume fat, it can't catch up with your new fat.

Patients with limited lifestyle changes to lowering blood lipids should start drugs in a timely manner**, and patients with significantly elevated low-density lipoprotein cholesterol and total cholesterol should use statins to lower lipids; Patients with markedly elevated triglycerides should be treated with fibrates to lower lipids; Patients with low HDL cholesterol focus on lifestyle changes due to the lack of specific drugs.

ConclusionRunning for several months can help improve blood lipid levels, and it is recommended that middle-aged and elderly people choose jogging and try to stick to it for half an hour. However, running is only one of the lifestyle interventions, and while running, attention should be paid to controlling diet, increasing exercise, and limiting alcohol consumption, which can help increase the blood lipid attainment rate. Patients with significantly elevated blood lipids should be treated with drugs to lower lipids in a timely manner.

Running can be very good for the body. Promote the body's detoxification and metabolism, can lose weight, burn fat, so it will also achieve the effect of lowering blood lipids. It takes about a month to see the results of running, so you can't rush it.

Generally speaking, insisting on running for about three to six months can improve blood lipid levels, but whether blood lipids can be controlled in the normal range needs to be another matter, mainly depends on the type and amplitude of dyslipidemia, high-density lipoprotein cholesterol due to the lack of specific drugs, so mainly rely on lifestyle changes including exercise to control blood lipids, through exercise can also improve the level of triglycerides and cholesterol, but when these two indicators rise greatly, exercise can only be used as an adjunct**.

It takes about two or three months to help a lot, so in this process, you must pay attention to the intensity of your running, and you must stick to it.

Yes, but you have to exercise properly!

A good lifestyle is the foundation for maintaining and improving overall health as well as cardiovascular health. Exercising regularly is an important part of a good lifestyle.

Hyperlipidemia, at present, is too common, mainly refers to the manifestation of elevated levels of one or several types of lipoproteins in the blood plasma, and is also a manifestation of dyslipidemia metabolism disorders, if the blood lipid level is too high, it will increase the risk of cardiovascular diseases such as myocardial infarction and stroke.

High blood lipids, the examination mainly includes four indicators, three types, hypercholesterolemia, hypertriglyceridemia and mixed hyperlipidemia, no matter what type of dyslipidemia, diet and exercise control are the first to be recommended.

Exercising regularly and avoiding long periods of sedentary time is an important step in maintaining energy intake and preventing overweight and obesity. When weight obesity, especially abdominal obesity, will affect the level of triglycerides and cholesterol in the blood.

Secondly, a large number of studies have shown that regular exercise can help lower LDL cholesterol and increase HDL, which can effectively control weight and reduce stroke and cardiovascular disease.

Both the United States and China, existing guidelines widely recommend lifestyle prevention and high blood pressure and high cholesterol. The American Heart Association and the American College of Cardiology issued a scientific statement in June 2021, emphasizing that patients with mildly and moderately elevated blood pressure and blood cholesterol should only use lifestyle as the first line**, and especially recommended the effects of exercise and other lifestyles on lowering blood lipids. At the same time, it is provided"Exercise prescription"。

According to the WHO General Guidelines for Physical Activity and the American College of Cardiology guidelines for cardiovascular primary prevention, at least 150 minutes per week of moderate-intensity aerobic activity (e.g., brisk walking) or at least 75 minutes per week of vigorous activity (e.g., jogging or brisk uphill), or an equivalent combination of both, at the same time. Mainly target muscle groups, at least 2 times a week with moderate or higher intensity muscle strengthening training.

The actual effect of increased physical activity on cholesterol: LDL-C reduces LDL-C by an average of 3 mg D l-6 mg dL, and the lipid-lowering effect can be enhanced by the combination of aerobic exercise and strength training. Other lipoproteins can also play a role.

Of course, if you exercise, improve your diet, and limit smoking and drinking, you can have a better effect on blood lipids.

Last Reminder

1. You can choose the intensity of exercise according to your physical condition, if you adapt, higher intensity and frequency will have a greater lipid-lowering effect.

2. For people with mild or moderately elevated blood lipids, exercise prescription is a good choice, but whether it can be simply exercised prescription still needs to be assessed by a doctor, such as the degree of arteriosclerosis, low-density lipoprotein level, etc.

Therefore. It is necessary to follow the doctor's instructions, and in addition, even if it is a medication**, it should also be combined with lifestyle improvements.

It can achieve the effect of lowering blood lipids, because if you insist on running every morning, you can improve the body's immunity, so that the body is healthier, and the blood lipids are naturally very low.

Yes, it can reduce blood lipids slightly, but it can't bring the choice back to the normal balance line, because if you only rely on running, it will have a relatively small effect.

It can indeed have the effect of lowering blood lipids, and it can make your body healthier, improve your immunity, and also help**.

Jogging can lower blood lipids, pay attention to jogging.

Jogging can enhance cardiopulmonary function, promote blood circulation, dilate blood vessels, lower blood pressure, reduce blood lipids, and reduce the incidence of hypertension combined with heart, brain and kidney lesions. Long-term exercise can make blood pressure drop steadily, pulse smooth, digestive function enhanced, and symptoms reduced. The running time can be gradually increased from less to 15-30 minutes.

Be slow, don't run fast.

Running must be consistent and exercise must be controlled. And in other cases it should be overcome"Inert"and keep exercising.

This kind of exercise to lose fat is not something that can be seen overnight

It is recommended that you plan a set of exercise fat loss programs by yourself and stick to them for a long time. Do it and you'll have an effect!

Exercise and fitness can improve blood sugar values, blood sugar indicators, blood pressure range and other basic metabolic indicators, in terms of blood sugar values, exercise and fitness are beneficial to reduce net weight, consumption of triglycerides, in addition to lowering cholesterol, so it is recommended that patients with dyslipidemia insist on exercising, it is very likely that some friends will ask: what kind of exercise and fitness is more conducive to lowering blood lipids? It is recommended to control the exercise intensity to the upper moderate, keep the heart rate at 60%-70% of (220-age) during exercise and fitness, and ensure that the exercise time is half an hour.

Exercise and fitness training is not very harmful to LDL, which is a "bad" cholesterol. It is recommended that you should spend most of the week doing aerobic exercise**, including cycling, swimming, walking, home treadmills and steppers. If you start refining, start slowly for a short period of time and then slowly improve.

You can still take it slowly from 15 to 20min, or even less. With the change of time, the refining lasts at least 30 minutes. It is best to ensure that the refining is about 200 minutes per week.

Sports and fitness is the theme activity of every internal organ tissue in the body will be involved, which will improve the ability to regulate, and because of this, exercise and fitness can have a half-effort effect on reducing triglycerides, many people with high triglycerides are controlling most of the diet, after increasing the amount of exercise, triglycerides will appear in 2 days There will be a relatively large reduction rate. For gallbladder solidity, it is necessary to improve and improve the metabolic efficacy of the liver and the body according to long-term exercise and fitness, and it is necessary to have a certain length of time and the whole process, or several months or more than half a year or longer, usually with the help of hypolipidemic drugs.

There are no unique regulations on what kind of fitness exercise is good, but from the aspect of preventing cardiovascular and cerebrovascular diseases, some studies have found that the benefits of leading fitness sports, swimming, gymnastics, cycling, etc. are relatively large, while the actual effect of running, brisk walking, etc. is relatively poor, but it is easier and easier to persevere, which is the choice of many people. However, this is not the key, the main thing is to be consistent in fitness activities to maximize the profit of the activity.

Yes, jogging can help lower blood lipids, and patients with hyperlipidemia can also help lower blood lipids by running, skipping rope, swimming, yoga, and dancing to return to square dancers.

Patients with hypolipidemia can choose jogging, swimming, playing football, basketball, badminton, cycling, long-distance running, jumping exercises, etc. according to their physical fitness. Secondly, patients should have a clear and hidden rhythm of work and rest, eat a light diet, avoid high-fat and high-cholesterol foods, and eat more fresh fruits and vegetables. Symptoms should be severe and medication should be taken to control the condition.

There is such an effect, but you must choose the appropriate exercise according to your physical condition, you can practice Tai Chi, you can count and dance square dances, you can walk, these are all can lower blood lipids.

There are some ways to lower blood lipids due to the cause of elevated blood lipids, starting with lifestyle changes

1. Low-fat diet, do not eat foods that contain too much cholesterol and too much saturated fat;

2. Increase physical activity and strengthen physical exercise, which helps to reduce weight loss and blood lipids;

3. Change bad habits, the application of a large number of carbohydrates, including smoking, drinking, these must be stopped;

4. There are many drugs on the market to lower blood lipids, one is statins, the other is fibrates, and some -3Some of these are triglyceride lowering, some are cholesterol lowering, and the appropriate drug will be selected according to the patient's blood lipid profile detection.

In summary, one is a lifestyle change, and the other is a specialist who recommends guidance to adjuvant medication. If the patient's blood lipids are elevated, and coronary heart disease, cardiovascular and cerebrovascular diseases, and arteriosclerosis are combined, such patients may need to take it for a long time in order to stabilize plaques and prevent the recurrence of coronary heart disease and cardiovascular and cerebrovascular diseases.

Some patients have simple elevated blood lipids, which can be normalized through lifestyle changes and diet, and do not necessarily need to be taken for a long time, because the application of the drug should consider whether the patient is effective, and the safety of the drug should also be considered.

The lipid-lowering drugs sold on the market will have some adverse reactions, such as impaired liver function, skeletal muscle pain, such as some digestive symptoms, drowsiness, and we have to weigh the pros and cons of patients.

Therefore, drugs that lower blood lipids do not have to be taken for a long time.

Some middle-aged and elderly people have developed a long-term eating habit of big fish and meat. However, this kind of diet is relatively unhealthy, these big fish and meat contain calories and high fat, which will add a lot of cholesterol to the body, thus affecting our blood lipid levels.

It is best to do some soothing exercise before and after meals, which can help eliminate excess blood lipids and fats in the body and reduce blood lipid problems.

Eating some foods that are good for blood lipids is also a good way to improve blood lipids, such as natto and red yeast rice. Red yeast rice capsules like Red Heart Bottle Shubaining Natto are rich in natto and red yeast rice, which are two healthy substances, which have a good effect on helping to lower blood lipids. In short, if the blood lipid is high, you should pay more attention to it every day and improve the blood lipid from the source in order to receive good results.