Paco97
05-24-08, 08:30 PM
What effect does Biking have on High Cholesterol?
Training & Nutrition - Biking and High Cholesterol
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donnamb
05-24-08, 08:38 PM
The same as any other form of exercise.
koffee brown
06-20-08, 11:27 PM
What effect does Biking have on High Cholesterol?
Hi Paco. I meant to answer this a while back, but I forgot, plus I wanted to brush up a little on high cholesterol anyway. Without sounding glib, here's a better explanation with more detail for you.
Endurance training decreases triglycerides- mainly supported from research studies of patients with high triglyceride levels undergoing endurance training. Research shows that post exercise, triglyceride levels decreased (Kraus et. al 2002). It takes anywhere up to twelve months to see the greatest drops in triglyceride levels (4- 5 days per week for 45 minutes per session). Please do keep in mind that in order to maintain the lowered triglyceride levels gained from endurance exercise, you will need to do this endurance exercising on a regular basis for the rest of your life.
A high LDL (the bad cholesterol that gums up the walls of your arteries to your heart) is indicative of a diet high in saturated fats. If you seek to decrease LDL, the best thing you can do is to lower your intake of saturated fats in your diet. Exercise does not affect LDL- it’s about eating right and eating clean. So watch your diet and limit your intake of saturated fats and take out all trans fat from your diet.
HDL numbers are due to a combination of genetic and environmental factors. If you have a higher body fat, are overweight, or underexercise, HDL levels can be lower than normal. For increasing HDL (the good cholesterol that clears LDL from the arteries), you’ll have to decrease your body fat, decrease your weight, and increase your exercise. You can certainly decrease HDL by exercise alone, and you can decrease HDL by dieting alone, but your greatest HDL increases come from doing exercise AND dieting. Also, the same rules apply for the triglyceride levels- it can take up to twelve months of exercise before you see the most beneficial effects, and you will need to exercise regularly for the rest of your life in order to continue seeing the results of a higher HDL. Your exercise should be moderate to high intensity to increase HDL.
Generally, the higher the intensity, the greater the increase in VO2 max, the more body fat lost, and greater decrease in total cholesterol (given that you exercise for the appropriate amount of time for the rest of your life, that is!).
I hope this helps to answer your question.
koffee brown
Hi Paco. I meant to answer this a while back, but I forgot, plus I wanted to brush up a little on high cholesterol anyway. Without sounding glib, here's a better explanation with more detail for you.
Endurance training decreases triglycerides- mainly supported from research studies of patients with high triglyceride levels undergoing endurance training. Research shows that post exercise, triglyceride levels decreased (Kraus et. al 2002). It takes anywhere up to twelve months to see the greatest drops in triglyceride levels (4- 5 days per week for 45 minutes per session). Please do keep in mind that in order to maintain the lowered triglyceride levels gained from endurance exercise, you will need to do this endurance exercising on a regular basis for the rest of your life.
A high LDL (the bad cholesterol that gums up the walls of your arteries to your heart) is indicative of a diet high in saturated fats. If you seek to decrease LDL, the best thing you can do is to lower your intake of saturated fats in your diet. Exercise does not affect LDL- it’s about eating right and eating clean. So watch your diet and limit your intake of saturated fats and take out all trans fat from your diet.
HDL numbers are due to a combination of genetic and environmental factors. If you have a higher body fat, are overweight, or underexercise, HDL levels can be lower than normal. For increasing HDL (the good cholesterol that clears LDL from the arteries), you’ll have to decrease your body fat, decrease your weight, and increase your exercise. You can certainly decrease HDL by exercise alone, and you can decrease HDL by dieting alone, but your greatest HDL increases come from doing exercise AND dieting. Also, the same rules apply for the triglyceride levels- it can take up to twelve months of exercise before you see the most beneficial effects, and you will need to exercise regularly for the rest of your life in order to continue seeing the results of a higher HDL. Your exercise should be moderate to high intensity to increase HDL.
Generally, the higher the intensity, the greater the increase in VO2 max, the more body fat lost, and greater decrease in total cholesterol (given that you exercise for the appropriate amount of time for the rest of your life, that is!).
I hope this helps to answer your question.
koffee brown