Aerobic exercise can greatly help in reducing collateral effects of metabolic syndrome (MetS). In addition, aerobic exercise is associated with sympathetic activation and adaptive responses to sustain muscle engagement, changes in the release of Orexin A as well as a pleiotropic neuropeptide.
What Is Metabolic Syndrome?
The term ‘metabolic syndrome’ refers to a group of five conditions which can lead to heart disease, diabetes, stroke as well as other health problems. Metabolic syndrome is diagnosed when a person has three or more of these risk factors:
- High blood glucose (sugar),
- Low levels of HDL (‘good’) cholesterol in the blood,
- High levels of triglycerides in the blood,
- Large waist circumference or ‘apple-shaped’ body, as well as
- High blood pressure.
Although each of these is a risk issue for cardiovascular disease, when an individuals has three or more, and is diagnosed with MetS, the possibility of developing a serious cardiovascular condition rises. For instance, high blood pressure is a very important risk factor for cardiovascular disease, however when seen together with high fasting blood sugar levels and abdominal obesity (large waistline), the risk for developing cardiovascular disease is even higher.
What Are The Basic Exercise Recommendations for Metabolic Syndrome?
The heart-healthy physical activity proposals from the American Heart Association and the National Heart, Lung and Blood Institute concentrate on aerobic exercise, which is also called cardio exercise. The amount and kind recommended to prevent or treat metabolic syndrome are:
- Do 150 minutes per week of moderate-to-vigorous-intensity physical activity.
- Exercise may be broken up into sessions of 10 minutes or more during the day.
- Brisk walking (5 km per hour or faster) is an example of moderate-intensity aerobic exercise, however any activity which raises your heart rate is included.
What Is Moderate-Intensity Exercise?
Moderate-intensity exercise boosts your heart rate to the range of between 50 and 70 % of your maximum heart rate. You are breathing harder than normal however you can still speak in full sentences. Exercises other than brisk walking 10include bicycling at less than 16 km per hour, water aerobics, doubles tennis or – alternatively – ballroom dancing.
What Is Vigorous-Intensity Exercise?
Vigorous-intensity exercises involve running, bicycling at a quicker speed, aerobic dancing, singles tennis as well as any activity which boosts your heart rate up to between 70 and 85% of your maximum heart rate. You will just be able to speak in short phrases.
Many fitness trackers, such as the Fitbit or the Apple watch, track moderate-to-vigorous intensity exercise minutes. On the Fitbit, these are termed as active minutes. Checking that measurement can assist you to ensure you are getting enough aerobic exercise each day.
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