Re: Exercise and raising HDL

From: John Merlano (someone_at_home.somewhere)
Date: 07/28/04 

Date: Wed, 28 Jul 2004 19:25:21 -0400

On 28 Jul 2004 13:49:09 -0700, Brad Sheppard wrote:
Brad, I am on the thin side so no need to lose weight :-)

At the rate of speed that I'm walking, and the amount of time, I am burning
over 1200 calories a week. I recently got the treadmill and have been
walking on it every day. Some days I go on it twice.

As for diet, I am basically on a Mediterranean type diet. I do not eat any
refined foods. I don't eat sugar, flour, potatoes or white rice. I do eat
whole grains, nuts, legumes, beans, lots of fruit and vegetables, and drink
only distilled water and green tea.

> John,
>
> You've probably heard this before, but the best exercise routine is
> one that you can stick to. Dr. Mirkin says you need to burn 1200
> calories via exercise a week (about 12 miles) "If your good HDL
> cholesterol is below 35, you are at increased risk for heart attacks.
> You can reduce chances of suffering a heart attack by two percent for
> every mg/dl rise in HDL.
>
> To raise HDL cholesterol, run at least seven miles a week or burn at
> least 1200 calories with exercise per week. Lose weight. For every
> pound of fat lost, expect a one percent rise in HDL (1).
>
> Exercise before you eat fat. A study at the University of Missouri
> shows that exercising regularly before eating high-fat meals raises
> HDL cholesterol considerably (2). Exercise stimulates the fat-clearing
> enzyme, lipoprotein lipase, which drops triglycerides to produce more
> HDL cholesterol.
>
> Don't smoke. A study at Vanderbilt University showed that within just
> one week of quitting smoking, HDL levels increased by seven points.
>
> Avoid sugar, flour, potatoes, and white rice. Foods that cause a spike
> in blood sugar drop your HDL cholesterol. You raise HDL by exercising
> and avoiding refined carbohydrates.
>
> 1) Peter Kokkinos, a clinical exercise physiologist at Georgetown
> University who observed the effect in 3,000 men.
>
> 2) Tom Thomas, at the U of Missouri. "
> http://www.drmirkin.com/heart/8756.html
> John Merlano <someone@home.somewhere> wrote in message news:<13bxr2j4t0h21.1qm9zpy7p6vmq$.dlg@40tude.net>...
>> I have a treadmill and would like to know if raising HDL is better when
>> getting heart rate at certain target zone, walking fast for longer periods,
>> or just length of time is better for raising HDL?
>>
>> Examples:
>>
>> 1. Getting heart rate to 80-85% for 20 minutes.
>>
>> 2. Walking 2 miles with heart rate at around 70-75% and speed mostly at 3
>> MPH ranging up to 3.5 MPH - total walking time of 45 minutes including warm
>> up and cool down.
>>
>> 3. Walking 3 miles with lower heart rate than above.
>>
>> All 3 routines above with a goal of doing every day.

Relevant Pages

  • OT-Does Aerobic Exercise Increase HDL Levels?
    ... To investigate the association between aerobic exercise and change in HDL levels, researchers conducted a meta-analysis of 25 randomized trials. ... The study was restricted to trials that included aerobic training in adults, measured HDL at baseline and at the end of the intervention, had an intervention period of at least 8 weeks, and included a nonexercise control group. ...
    (rec.martial-arts)
  • Re: new to all this
    ... history, but you're not overweight & you get lots of exercise, ... ... (I realize I didn't exactly answer your meter question, ... I will add that at diagnosis my doctor gave me one, ... HDL still low at 30 and fastin blood sugar still at 70. ...
    (alt.support.diabetes)
  • Re: Exercise and raising HDL
    ... but the best exercise routine is ... calories via exercise a week "If your good HDL ... To raise HDL cholesterol, run at least seven miles a week or burn at ...
    (sci.med.cardiology)
  • Re: Blood Results - Have some questions.
    ... I thought aerobic exercise increases HDL. ... 110 mg/dL tells you that the current cutoffs are not really protective. ...
    (sci.med.cardiology)
  • Re: Blood Results - Have some questions.
    ... To raise HDL by about 10% you need more than a year of exercise at quite a high intensity. ... The fact that in the REVERSAL study CVD was only "halted" with Lipitor which brought LDL down to about 79 mg/dL and progressed with pravastatin 110 mg/dL tells you that the current cutoffs are not really protective. ... LDL has been shown to be a poor predictor of CVD risk, particularly as compared to TGL/HDL ratio. ...
    (sci.med.cardiology)