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Hacer ejercicio de manera constante puede ayudar a mantenerte saludable. Pero además de ello, puede reducir las cifras de colesterol, si es que lo tienes alto. Pero para que el deporte sea más eficaz, es primordial saber cuál es el más adecuado y con cuánta frecuencia debes practicarlo para ir a la segura.
Ejercicio aeróbico Hacer ejercicio aeróbico a intensidad moderada 5 veces a la semana, es lo recomendado para controlar las cifras de colesterol . Esta categoría de ejercicio corresponden disciplinas muy fáciles de llevar a cabo como nadar, bailar o caminar.
Se ha demostrado que el ejercicio de intensidad moderada es más eficaz que el de alta intensidad al momento de controlar las cifras totales de colesterol . Hay que tener en cuenta que no debe superar del 50 al 75 % la frecuencia cardiaca máxima. Para saber fácilmente si la intensidad es la adecuada, se debe mantener una conversación al realizar el deporte.
Ejercicios de fuerza Hacer pesas, abdominales u otro tipo de tonificación es un complemento estupendo para el trabajo cardiovascular . Los ejercicios de fuerza ayudan aumentar la masa muscular y la resistencia y, permiten realizar más ejercicio aeróbico.
Las rutinas de entrenamiento que duran menos de 30 minutos no logran incrementar los niveles de colesterol bueno. Si el objetivo es equilibrar las cifras de colesterol, lo ideal es dedicar al menos media hora seguida a hacer deporte .
Ahora bien, si eres sedentario o tienes algún tipo de dolencia articular, no te dejes caer y tengas un estilo de vida poco activo. Puedes empezar con 3 sesiones semanales de 30 minutos e ir incrementando la duración 5 minutos cada semana hasta llegar a la hora completa .
Así que recuerda que es importante llevar a cabo una actividad física para reducir los niveles de colesterol malo junto con buenos hábitos que te ayuden a estar saludable. ¿Qué dices, te atreves?
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin