Scientific Exercise for Regulating Blood Lipids: Two Major Taboos and Correct Methods

Avoid Disregarding Exercise Principles: Exercise plays a crucial role in the benign regulation of blood lipids. Whether for the prevention or treatment of hyperlipidemia, we should actively participate in exercise. At the same time, the following principles must be followed:

(1) Each exercise session should generally last about 30 minutes, 3-5 times per week.

Before each exercise session, it is best to do 5-10 minutes of preparatory exercises to allow the heart rate to slowly rise to a suitable range. There should also be a 5-10 minute deceleration period before the end of exercise to allow blood to gradually return from the limbs to the heart, avoiding symptoms such as myocardial ischemia. Slight fatigue after exercise is normal, but if you still feel weak in your limbs, lethargic, and unwilling to exercise the next morning, it indicates that the exercise intensity was too high and needs to be reduced promptly.

(2) Only exercise with both intensity and volume can achieve the goal of fat loss and weight reduction.

A simple way to measure exercise intensity is by using heart rate as a standard. Before participating in exercise, try to find out the most suitable heart rate you can achieve during exercise. The most commonly used formula for calculating the optimal heart rate during exercise is: (Maximum heart rate - Resting heart rate) × 0.6 + Resting heart rate = Suitable heart rate during exercise (Maximum heart rate is 220 minus age). For example, a 50-year-old middle-aged person has a resting heart rate of 70 beats per minute. Their maximum heart rate is 220 - 50 = 170 beats per minute, and their suitable heart rate during exercise is (170 - 70) × 0.6 + 70 = 130 beats per minute. If you exercise at this intensity for 20-30 minutes each time, once a day is sufficient. If you are someone who has never exercised before and cannot reach this intensity of exercise temporarily, you can reduce the intensity, not rush it, and gradually reach the target. You can also supplement by extending the exercise time.

Avoid excessively long exercise sessions: If you are starting to exercise after a long period of inactivity, it is advisable to exercise for 5 minutes each time, multiple times a day, accumulating at least 30 minutes. You can achieve your exercise goals by briskly walking or running up and down stairs three times a day for 10 minutes each time, or twice a day for 15 minutes each time.

If you exercise for less than 15 minutes a day, you won't improve your health. Gradually increase the duration of each continuous aerobic exercise session to 20-60 minutes, 3-5 times a week. Warm-up and recovery activities should not be included in these 20-60 minute aerobic workouts.

Warm-up activities slowly increase your heart rate and muscle heat production to prevent injury during exercise. Recovery activities lower your heart rate and slow your breathing. Warm up for 5-10 minutes before each workout and recover for 5-10 minutes afterward. During your warm-up or recovery, you can gently stretch your limbs while walking or cycling at a slow pace.