-Regular aerobic exercise raises HDL cholesterol levels by an average of 1.9 to 2.5 mg per dL (0.05 to 0.06 mmol per L). it also decreases total cholesterol, LDL cholesterol, and triglycerides levels by an average of 3.9, 3.9, and 7.1 mg per dL (0.10, 0.10, and 0.08 mmol per L), respectively. -The minimal amount of exercise needed to increase HDL cholesterol levels is 900 kcal of energy expenditure per week or about 120 minutes of typical aerobic exercise. -In patients with cardiovascular disease who exercise aerobically, HDL cholesterol levels increase by an average of 9 percent (3.7 mg per dL [0.10 mmol per L), and triglyceride levels decrease by 11 percent (19.3 mg per dL [0.22 mmol per L]), suggesting greater benefits in this high-risk group. -In a small study of younger men, those with initially lower HDL cholesterol levels responded less to exercise than those with higher levels, possibly because of differences in triglyceride metabolism. -There is a great deal of variability in HDL cholesterol responses to exercise, ranging, as per one study, from decreases of 9.3 percent in the least responsive quartile to increases of 18 percent in the most responsive quartile. -Improvements in HDL cholesterol levels seem to be related more to the amount of activity than to the intensity of exercise or improvement in fitness.

Most women, as they age, encounter multiple health issues like calcium deficiency, joint pains, and decreased flexibility . To deal with such health concerns, women must make use of various types of strength training and workout activities to stay fit and prevent health problems from arising. In fact, when a woman turns 40, her body needs observance and better care. Hypertrophy is the process that involves changing the shape, strength, and function of your muscles, by means of nourishing the cellular structure. The term has mostly been misunderstood and misrepresented; resulting in a common misconception that hypertrophy leads to enlargement of the muscles. However hypertrophy, for beginners, can lead to certain discomfort. But the viability and enhanced functionality that your muscle will gain over time are certainly worth the effort. Recommended Read: Customizing Your Fitness Training Program for Your Core Muscles Benefits of Hypertrophy -Hypertrophy prevents the weakening of muscles due to age. It adds extra vigor to your muscles and your body gains increased strength preparing to deal with the hormonal disturbances resulting from menopause and so on. -This particular type of strength training can make you look way better, smarter and definitely, younger. -Working out and exercising has an empowering feeling in general and, when you practice hypertrophy activities like weight lifting, releases your endorphins fast enough to make you feel stronger, confident, and ready to take on the world.

Have you been struggling with excess weight all your life? Or have you been hit with a surge of extra weight and want to lose it? Being overweight has a lot to do with your lifestyle, diet and underlying health conditions; and while it seems easy enough to shed the extra calories, sometimes it isn’t as simple. For some, weight gain has nothing to do with excess calories or the lack of exercise, but with a hormone imbalance. So if you’ve been struggling to lose weight for a while, it’s probably because of what is called Weight Loss Resistance, as a result of hormonal imbalance. Recommended Read:  5 Bold Recipes to Aid Weight Loss The most common causes of Weight Loss Resistance include: Hormonal Imbalance Once you cross the age of 35, your estrogen and progesterone levels may begin to go out of control, causing what is known as estrogen dominance. If your body has a higher estrogen level in comparison to progesterone, you can gain weight easily; and the most common symptom of this is seen around your middle – your hips, tummy, and buttocks. In addition, too much estrogen may even lead to infertility; to counter this, your body clings on to excess fat creating weight loss resistance.

Winter mornings are the time when you love to snuggle under your blanket rather than dress up and go for a workout session. Winter workouts can be difficult, as the outside temperature could be freezing. That being said, working out is more important during the winters because it is also the holiday season when cakes, pastries, and all other fatty but delicious and irresistible dishes are around you. So, how to stay consistent and stick to your winter workout plan, in spite of all the factors that hold you back? Well, all you need is a bit of positive attitude and some changes in your usual workout routine, and you will be all set to start exercising in full swing. Here is a list of tips and tactics to help you go on with your winter workout activities. Recommended Read:  ‘Fall’ Back into Your Fitness Routine Choose Your Workout Clothing Carefully Working out requires you to wear light clothes so that you are free to run and move your body with greater flexibility. However, since wearing lightweight clothes in winter is not possible, choose your trousers and sweatshirts carefully. Instead of wearing a heavy jacket, wear one light t-shirt and one pullover on it.

Irrespective of the season, the right gear can help you during your workout. The right gear also ensures that your outfit doesn’t cause excessive sweating or make you feel uncomfortable. Recommended Read:  Tips for Successful Winter Workout Sessions Here are some essential winter workout outfits and accessories you should use for your winter fitness routine: Clothing The ideal fabrics and basic gear  – For your basic winter workout gear , you need clothes that can dry quickly if you are drenched with sweat. For tops, you can opt for polypropylene, spandex, nylon, and polyester. These fabrics will ease your workouts and also keep you warm. – For tights, polyester blend with mesh panels or zippers helps to evaporate the sweat. During windy days, you may want to use clothes that offer resistance from the wind and also keep you warm. If you are not comfortable wearing slim-fitting tights, you can wear loose pants over them. Insulation and protection On the upper portion of your body, always wear another layer such as a lightweight jacket. Add a second layer over your top to protect yourself from the cold. Fleece jackets, thermal tops or quilted vests are good options that can keep you warm.