Workouts to Reduce Cholesterol

The word cholesterol tends to come with negative connotations. Most people hear the word and immediately think of heart disease and other life-threatening conditions. The truth is that cholesterol can be both good (HDL cholesterol) and bad (LDL cholesterol). It's only when the levels of LDL cholesterol begin to climb that the worry should rightfully set in. Exercise has been shown to help lower bad cholesterol significantly when done properly and on a regular basis.

Vigorous Exercise

• According to Dr. William Kraus, a professor of medicine at Duke University, a high intensity workout is best for increasing good cholesterol, while decreasing bad cholesterol. Researchers and doctors, however, still aren't entirely sure of the connection between vigorous exercise and cholesterol reduction. One of the ways in which exercise helps to reduce cholesterol is by helping people shed excess weight. When the extra pounds come off, cholesterol usually drops as a result. Moderate exercise is defined as 20 to 30 minutes of brisk walking at least three times a week, so vigorous exercise will have to be slightly more challenging.

  Start with 20 to 30 minutes of power walking at least three times a week. As you become accustomed to this pace, start jogging lightly for the same amount of time. If you notice that you are able to do this workout relatively easily after a few weeks, increase the time to five days a week instead of three. To keep yourself from becoming bored with your workout, try to alternate power walking and jogging with cycling, hiking and swimming. If it's been a while since you've been exercising regularly, start out slow with moderate exercise and gradually increase your output as you become accustomed to the routine. Talk to your doctor before starting any new exercise program.