11) EXERCISE AND TYPE 2 DIABETES
d) Aerobic Exercise and Heart Disease
There are two types of exercise, aerobic ("with air") and anaerobic (without air"). Aerobic is long term exercise of at least 30 minutes which exercises chiefly the heart. Aerobic exercise is very important if the person with diabetes wants to avoid disease of the large blood vessels (heart disease, PAD and stroke). Aerobic exercise is the only agent which effectively increases the level of HDL (High Density Lipoprotein) cholesterol in the bloodstream. HDL cholesterol prevents the buildup of cholesterol and triglycerides in blood vessels by transporting these materials to the liver for disposal. Vigorous aerobic exercise for at least thirty minutes at a time is very important for control of macrovascular disease (heart disease and stroke). While control of blood lipids to under 100 (both LDL cholesterol and triglycerides) with diet, blood sugar control and drugs appears to be of some help, it appears that the increase in HDL cholesterol seen with vigorous aerobic exercise is the best way to reduce large blood vessel disease. It appears that aerobic exercise can even counteract the affects of the low HDL cholesterol levels encountered in metabolic syndrome.
It has also been found that the level of improvement is directly related to the intensity and duration of the aerobic exercise. Virtually all studies have found vigorous jogging or stationary cycling to increase HDL cholesterol. But only a few studies have found any significant HDL cholesterol increases from non-vigorous walking. Walking helps blood glucose control, it doesn't appear to help blood lipid chemistry. Vigorous aerobic exercise is also excellent cardiovascular conditioning and will help if the person with diabetes develops arteriosclerosis and heart disease, unfortunately a very common occurrence:
Blood levels of HDL cholesterol are inversely related to the risk of developing coronary heart disease (the higher the HDL cholesterol, the lower the risk), and aerobic ("with air") exercise raises HDL cholesterol (anaerobic or "without air" exercise does not significantly affect HDL cholesterol). The research says that running just nine miles per week hikes HDL cholesterol by 8 per cent. Running 17 weekly miles shoots HDL cholesterol up by 12 per cent. Running 31 miles per week heightens HDL cholesterol by 19 per cent. Individuals who jog just 11 to 14 miles per week can lower their risk of heart attack by 30 per cent or so (Experts say that each 1 percent hike in HDL cholesterol lowers the risk of coronary disease by 3 per cent). The heart cannot be "resistance" or "anaerobic" trained, heart function can only be improved by aerobic conditioning for over thirty minutes at a time (enough to raise the heart rate to 70% to 80% of 220 minus your age for 30 minutes or more).
Current Chapter: 11) EXERCISE
a) Introduction
b) Exercise and low Blood Sugar
c) Exercise and Weight Lose
d) Aerobic Exercise and Heart Disease
e) Exercise and Peripheral Arterial Disease
f) Proper Resistance Training
g) Exercise Myths
h) Exercise, Stress and Diabetes
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