Hdl Cholesterol Improves with 15 Minute per Week Exercise


Cholesterol levels can come into a healthy range with exercise. The Fit in 15 Minutes per Week workout does it in only 15 minutes per WEEK of effort. Now how’s that for efficiency

Let’s take a look into the common thinking about total blood cholesterol levels and the Hdl/Ldl fractions of cholesterol

Should your total cholesterol be as low as possible?
What about the Hdl and Ldl cholesterol? Should they be low or high

From the doctor’s office to TV programs we hear that cholesterol is such a villain, especially the Ldl form of cholesterol, that many of us think that our blood cholesterol levels should be as low as possible. Even some doctors advocate extremely low blood cholesterol levels. But is cholesterol really a villain?

 Let’s look at the evidence and then you decide.
Cholesterol belongs to the family of fat-like substances called sterols. Your liver produces cholesterol. Every cell in your body needs cholesterol to form a healthy cell membrane. Without cholesterol the cell membrane may become less permeable so nutrients cannot move into it and toxins cannot move out of it like they should.

Cholesterol is also used in the liver to produce bile that helps clear toxins from your body. It’s an important part of the myelin sheath that surrounds every nerve. Without this protective coating the nerves can become vulnerable to damage. When you are out in the sunshine your skin will turn cholesterol into vitamin D.

Manufacturing hormones cannot proceed without  cholesterol, the major building block for all of the steroid hormones. The body converts cholesterol to pregnenolone, which is considered the “mother” hormone. Pregnenolone is then converted to other hormones including progesterone, DHEA, testosterone, estrogen, cortisol and dozens of other critical hormones. If your cholesterol is low, then these hormones will also be low.

So what do you think now? Should your cholesterol be as low as possible?
If you still say yes, consider what would happen without enough cholesterol to produce cell membranes. I guess the organs would eventually stop functioning. That means you die.

Without enough cholesterol to produce adequate hormones most of us are grumpy and unhappy to say the least.

Without enough cholesterol to produce vitamin D your bones would crumple and disintegrate – ouch!

So maybe cholesterol is a good guy after all
And if total cholesterol levels rise above 200 there are alternatives to the statins, cholesterol lowering drugs.

 Healthy lifestyle changes favor the correct balance of HDL and LDL cholesterol in the blood.
Hdl is the good guy in the cholesterol story. Hdl of course stands for high density lipoprotein. So you want the Hdl levels in the higher portion of the normal range and your Ldl cholesterol in the lower level of the normal range.

As an internist Dr. Philip Alexander, MD knew that higher Hdl levels indicate healthy benefits to the body and that exercise helped increase Hdl levels. Despite 20 years of running for 60 miles per week, biking 35 miles per week and running the stairs at the football stadium he could not get his Hdl cholesterol above 42. His joints ached and his energy was zapped following those workouts.

“I didn’t know how to get a more cardiovascular workout, “he says, “I knew what I was doing wasn’t working and it was tearing my body apart.”

SuperSlow™  weight lifting optimizes cholesterol levels
Then he discovered SuperSlow™  weight lifting and contacted Ken Hutchins. With guidance from Hutchins he learned how to exercise sanely. Now he gets all the cardiovascular and strength training he wants with a couple of 12-15 minute SuperSlow™  sessions each week. And guess what? His Hdl increased up to 62. Now he’s exercising in a way that is kind to his body and gives him the benefits he was looking for.

His story is a great one to highlight the fact that SuperSlow™  exercise increases good cholesterol, Hdl, and decreases the Ldl/Hdl ratio, all good benefits for health.

Fit in 15 weight lifting the less expensive way to do SuperSlow™
Most SuperSlow™  workouts happen in a gym on weight machines. For folks who can’t get to the gym my husband, PJ Tillman and I wrote a book to explain how to do SuperSlow™  at home using dumbbells. To distinguish this dumbbell workout from SuperSlow™  we call it Fit in 15 because it takes only 12 to 15 minutes per WEEK to perform the weight lifting exercises in a very specific manner that maximizes your fitness and health.

You can be fit without beating yourself up to the point that you are not healthy. Fit in 15 Minutes Per Week provides you the potential of achieving healthy cholesterol levels and a whole host of other health benefits, too numerous to discuss in this article. You can read about all of them in:

Fit in 15 Minutes per Week, a quick read so you will get started on your road to fitness and health right away instead of spending so much time reading about it.

Enjoy your copy:

Fit in 15 Minutes Per Week, a Doctor Recommended, Scientifically Proven Way to Optimize Your Fitness and Health

Dr. Jo


About Dr. Jo

Dr. JoDr. Jo delights in sharing the message of health. She believes disease is optional if you know how to take care of yourself. And she’s a great coach to help you reverse or prevent disease.

So she writes this blog to keep you up to date with information that may undermine your health if you are not aware of it. She also provides tips on healthy living, how to reverse degenerative diseases, delicious recipes, and ways to enjoyably change your habits to healthy ones.

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