Lowering Cholesterol and Weight Loss: For Hyperlipidemia Patients, How to Choose the Right Personalized Plan for Running and Cycling?
Last time we talked about 21 ingredients suitable for lowering blood lipids, today we will talk about another treasure of blood lipid management – exercise.
Whether it's blood lipid health or abnormality, it actually requires cultivating good exercise habits, but not everyone is suitable for a fixed exercise patternSo today we will talk about how to simply choose suitable lowering lipid exercise methods. Friends who are interested please continue to look
Comprehensive physical examination
The intensity of exercise and whether it is suitable for you are closely related, so for hyperlipidemia patients, before planning to lower blood pressure, you must first undergo a comprehensive physical examination toblood sugar, blood pressure, electrocardiogram, heart function, kidney function, and eye, bone, joint and footall check to see if there are any risk factors.
Check heart and lung function, and exercise intensity are closely related, and the problem of bone and joint is related to the type of exercise, such as friends with knee pain do not suit fast walking.
After checking, through communication with doctors, set appropriate plans, and record the exercise volume, time and type etc.
Exercise preparation
⑴ Suitable exercise clothes and shoes of appropriate size.
⑵ Simple warm-up exercises before and after exercise.
⑶ Explore the route, whether it is cycling or running, choose a suitable route.
⑷ Stopwatch, used to monitor the running time each time.
How to 'run' slow jogging?
For slightly overweight hyperlipidemia patients, long-time computer workers, and elderly hyperlipidemia patients, slow jogging is more suitable
How to know if your exercise is moderate?
I believe that many friends have seen the method of monitoring heart rate, but many friends find it impractical. Here is a simple and direct methodIf you don't feel dizzy, breathless, nauseous or vomiting after exercise, it is generally normal.
Gradual progress is also the key to exerciseFor the elderly or friends with a larger weight base, don't be too anxious. Within the safety limits, gradually transition to 30 minutes each, 3-6 times a week.
Techniques: When slow jogging, you should also take deep, slow breaths with your abdomen, follow the planned route, and set a time for yourself to know your progress.
How to 'ride' a bicycle?
Cycling is more suitable for hyperlipidemia patients with better physique, and is also suitable for friends under 60so as to exercise the heart and lungs, promote metabolism and blood circulation. But for friends over 60, slow jogging is generally more suitable.
Time: Just like slow jogging, the time for cycling should also be controlled, initially at a speed of 15-20km, that is, the platform rotation 60-70 turns/minute. If you are used to this frequency, and you don't have discomfort, you can gradually increase the duration and speed of each segment.
Cycling can have many stylesIf you want to lose weight, you generally need to ride a bicycle continuously for half an hour, using the abdominal breathing method mentioned above, and persist. If half an hour is not enough, you can first slow down the speed, especially suitable for friends with blood lipid problems who want to lose weight.
For young people, cycling is more suitable than slow joggingbecause it can exercise the heart and lungs, prevent cardiovascular and cerebrovascular diseases, the speed and time will gradually reach the requirements with exercise, those who have time can ride a bicycle for one hour every day.If you don't have to go too far to work, consider cycling
If you choose to buy groceries by bicycle, becausewhen carrying heavy objects or uphill roads, you can exercise the lower limb strengthbut the burden should be determined by individuals, just like lifting dumbbells, the load-bearing capacity of everyone is different, if you don't grasp it well, you can simply cycle, choose a slightly sloping route can also be used,
White Doctor's Reminder
① No matter what exercise, you must first do a comprehensive physical examination to avoid danger.
② Warm-up exercises can be simple static muscle stretching and dynamic muscle stretching, generally 5-10 minutes is enough.
③ Planning is important, plan the route, divide the time using a stopwatch to grasp your progress.
④ When cycling, adjust the seat and handlebar position, and when the time is long, pay attention to changing the cycling posture to avoid prolonged force on one position.
References: 'High Cholesterol Prevention and Adjustment', Li Ning edited, Jiangsu Phoenix Science and Technology Publishing House
