Fitness

5 exercises that help lower cholesterol levels naturally – Times of India

Published

3 months ago

July 5, 2024

Cholesterol is a critical substance in our bodies that plays a significant role in building cells and producing certain hormones. However, high levels of bad cholesterol (LDL) can lead to serious health issues such as heart disease and stroke. To our relief, we can take steps to lower cholesterol naturally, and regular exercise is one of the most effective ways to achieve this.Here are 5 exercises that have been proven to help reduce cholesterol levels and boost our heart health.

The most simple and effective way is walking

Foods That Can Help Lower Your Cholesterol Levels

One of the easiest and most accessible exercises to lower cholesterol is walking. Studies show that walking at a medium pace for 30 to 60 minutes most days of the week can significantly lower LDL cholesterol and raise good cholesterol (HDL). Research published in the journal “Arteriosclerosis, Thrombosis, and Vascular Biology” suggests that walking can help reduce bad cholesterol by up to 7%. So, lace up your sneakers and take a stroll in your neighbourhood or a nearby park.

How does pedalling help?

Cycling is another effective exercise for lowering cholesterol levels. Whether on a stationary bike or riding through the streets, cycling helps increase HDL cholesterol while lowering LDL cholesterol. A study conducted by the “Journal of the American Heart Association” found that adults who cycled regularly experienced a significant reduction in LDL cholesterol levels and improved overall cardiovascular health. Aim for 30 minutes of cycling, three to five times a week, to see benefits.

No Gym Needed: Try This Effective Home Workout To Get Fit Quickly

Jogging

Jogging is a fantastic way to boost heart health and reduce cholesterol levels. It helps burn calories, improve cardiovascular fitness, and increase HDL cholesterol. According to a study in the “Journal of the American College of Cardiology,” regular jogging can significantly reduce LDL cholesterol levels and lower the risk of heart disease. Add jogging into your routine for 20-30 minutes, three to four times a week, for optimal results.

Yoga

Yoga might not be the first exercise that comes to mind when thinking about lowering cholesterol, but it can be incredibly effective. Yoga helps reduce stress, which is linked to higher cholesterol levels. Research from the “Indian Heart Journal” found that practising yoga regularly can help reduce LDL cholesterol and improve heart health. Try to include yoga sessions for 30 minutes, three times a week, focusing on poses that enhance cardiovascular health.

Build muscle, burn cholesterol

Strength training is essential for overall health and can help lower cholesterol levels by improving body composition and increasing metabolism. A study published in “Medicine & Science in Sports & Exercise” found that resistance training helped lower LDL cholesterol and raise HDL cholesterol in adults. Add strength training exercises, such as weight lifting or bodyweight exercises, at least twice a week for the best results.

Click to comment

Fitness

Train Like An Astronaut

Published

5 hours ago

October 4, 2024

Press Room

On Earth, we’re constantly working against gravity. When we stand, walk, or lift things, our muscles and bones are battling Earth’s gravitational pull. This natural resistance keeps our bodies strong. But in space, it’s a whole different story!

On a space station, astronauts experience microgravity. They can float around and use their muscles with little effort. That may sound fun (and it is), but it can also harm an astronaut’s health. Without the stress of gravity, the body doesn’t maintain or build muscle and bone. So muscle weakens, and bones lose density. To counteract the effects of microgravity on the body, astronauts on the International Space Station exercise between two and two-and-a-half hours a day, six days a week. As they say, use it or lose it!

The heart may also weaken in space because it doesn’t have to counteract gravity to pump blood throughout the body. As a result, astronauts can experience changes similar to those caused by aging or illness. Meanwhile, blood and body fluids are pushed from the legs and abdomen to the heart and head, which causes swelling, leading to hearing loss, eye injury, and pressure on the brain.

Do you think it’d be fun to exercise in microgravity? Why or why not? Credit: NASA

Exercise helps astronauts—and you—improve mental health as well. Physical activity reduces depression, anxiety, and stress. It also helps people sleep better, which positively affects mental health and regulates circadian rhythms, your body’s clock that controls when you feel alert or tired. Plus, exercise has been shown to improve memory and cognition.

So exercise in space isn’t just about staying fit. Astronauts need to maintain their mental health, heart health, muscle strength, and bone density. But here’s the exciting part: The research done on the ISS isn’t just helping astronauts. It helps people on Earth too!

An astronaut wearing a harness to hold him in place pedals a bicycle on the ISS. — Why do you think the CERVIS has no handle bars? Credit: NASA

Fitness

Reverse lunge – Today's Tip

Published

13 hours ago

October 4, 2024

Press Room

Today’s Tip

Fit this workout into your day!

By6abc Digital Staff

Friday, October 4, 2024 8:52AM

Shoshana gets us to move our body with a reverse lung to help work our legs and core.

PHILADELPHIA (WPVI) — Shoshana helps us move our bodies with a reverse lung to help work our legs and core.

WATCH PREVIOUS FITNESS TIPS:

Plant walk in/out with oblique twist – Today’s Tip

Move your body – Today’s Tip

Plank circle – Today’s Tip

Reverse lunge with inner thigh squeeze – Today’s Tip

Row, curl, press- Today’s Tip

Standing crunch – Today’s Tip

Curtsy lunge – Today’s Tip

Compund movement workout – Today’s Tip

Crunch & clap – Today’s Tip

Report a correction or typo

Crunch Franchise Brings State-of-the-Art Fitness Facility to Apollo Beach, FL

Published

21 hours ago

October 4, 2024

Press Room

APOLLO BEACH, Fla., Oct. 3, 2024 /PRNewswire/ — Crunch Franchise today announces the opening of Crunch Apollo Beach in Apollo Beach, Florida. The $5 million, 30,000 square-foot state-of-the-art fitness facility is located at 6215 Seawind Court, right in the center of family-friendly neighborhoods and near shopping, dining, schools, and the Waterset planned community.

Crunch Apollo Beach will make serious exercise fun, offering an extensive selection of premier cardio equipment, top-quality strength training equipment, a dedicated group fitness studio, Ride cycling classes, a functional HIITZONE™ training area, HydroMassage^® beds, spacious locker rooms, Hot Yoga and more.

Crunch Apollo Beach will be owned by CR Fitness Holdings LLC, a Crunch franchisee operated by Vince Julien, Geoff Dyer, Tony Scrimale, and Jeff Dotson, who combined have more than 150 years of experience in the fitness industry. The CR Fitness team currently operates 69 Crunch Fitness locations in Florida, Georgia, North Carolina, Texas, and Tennessee, with 6 more locations set to open across these states in 2024, with a goal of reaching 100 clubs by 2026.

“We are looking forward to bringing the exciting and inclusive Crunch workout experience to the community surrounding our newest location in Apollo Beach,” said CR Fitness CEO Tony Scrimale. “With top-quality equipment, amazing group fitness classes, and personal training, there is something for everyone at an unbeatable value.”

Crunch Fitness ranked #1 in the fitness category and #29 overall in the annual Entrepreneur Franchise 500^® – the world’s most comprehensive franchise ranking. Crunch Fitness continues to expand nationwide and push the bar with innovative offerings for its members.

On Saturday, October 5th, prospective members can visit www.crunchapollobeach.com for a one-day, online-only sale to join at discounted rates for memberships beginning at $9.99 per month, with $0 enrollment fees and the ability to save $60 annually on membership options. The first 500 founding members will also receive a free t-shirt, discounts on both small group and personal training, and more.

Crunch is also expanding its team within Apollo Beach and is looking for individuals who are eager to help their community experience fitness, wellness, relaxation, and recovery. Crunch believes in not only being the best place to work out, but also the best place to work.

For more information, please visit www.crunchapollobeach.com.

About Crunch:
Crunch is a gym that believes in making serious exercise fun by fusing fitness and entertainment and pioneering a philosophy of ‘No Judgments.’ Crunch serves a fitness community for all kinds of people with all types of goals, exercising all different ways, working it out at the same place together. Today, we are renowned for creating one-of-a-kind group fitness classes and unique programming for our wildly diverse members. Headquartered in New York City, Crunch serves two million members with over 460 gyms worldwide in 41 states, the District of Columbia, Australia, Canada, Costa Rica, Portugal, Puerto Rico, and Spain. Crunch is rapidly expanding across the U.S. and around the globe.

SOURCE Crunch Fitness