4 leg exercises to help reduce cholesterol extremely effectively

Leg exercises help increase strength and endurance in leg muscles, improve flexibility and increase testosterone in men. However, not everyone knows that leg exercises can also significantly improve cholesterol levels.

To control blood cholesterol, people should regularly do the following leg exercises:

Improve your health with effective leg exercises when walking briskly every day

Brisk walking is one of the simplest forms of exercise but is highly effective in reducing cholesterol. The non-profit medical organization Mayo Clinic (USA) said that brisk walking for at least 30 minutes/day can significantly reduce "bad" LDL cholesterol and increase "good" HDL cholesterol, according to the health website Livestrong (USA).

When walking fast, the leg muscles, especially the calves and thighs, work continuously, stimulating the cardiovascular system to work harder, thereby increasing blood circulation and energy consumption. This process contributes to reducing blood fat levels and maintaining a reasonable weight. In addition, walking outdoors also improves mood and reduces stress, which is an indirect factor causing lipid metabolism disorders.

Squat

Squats not only help strengthen leg muscles and joints but also reduce harmful cholesterol in the blood.

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Squats are a powerful exercise that targets large muscle groups such as the thighs, buttocks, and calves. These muscle groups are very effective at burning fat.

Research published in the Journal of Exercise Nutrition & Biochemistry found that resistance training such as squats not only helps reduce overall body fat but also helps regulate blood lipids, including reducing "bad" LDL cholesterol and triglycerides.

Squats increase muscle mass, which in turn increases your basal metabolic rate. This is important for maintaining healthy cholesterol levels.

Cycling

Cycling, whether outdoors or on a machine, is an aerobic exercise that improves cardiovascular health and lowers cholesterol. Just 20-30 minutes of cycling a day is enough to help reduce bad cholesterol, increase good cholesterol and improve blood pressure.

Cycling continuously uses leg muscle groups for a long time, requiring the heart and lungs to work hard, thereby increasing metabolism and eliminating excess lipids in the blood.

Climb stairs

Stair climbing is a simple yet highly effective exercise for lowering cholesterol and improving cardiovascular health. This activity requires strong force from the leg muscles, especially the thighs and calves, helping to strengthen the muscles and burn a lot of calories in a short time.

In addition, climbing stairs also helps improve lung function, helps regulate blood pressure and prevents atherosclerosis, a common complication of high cholesterol, according to Livestrong.

Source: https://thanhnien.vn/4-bai-tap-chan-giup-giam-cholesterol-cuc-ky-hieu-qua-185250620113928914.htm