(Immunity) Why did walking and 'this exercise' together cause a big change in blood vessels?

Few people are unaware of the importance of exercise. Exercise helps regulate blood sugar levels, helping prevent and manage diabetes and lowering the risk of dangerous cardiovascular disease. It can also help you lose weight. However, to maximize the benefits of exercise, a leisurely stroll isn't enough. You need to increase the intensity. What kind of exercise is best?

 

Increasing exercise intensity helps control blood sugar levels better. ... high blood pressure , hyperlipidemia , Improvement in obesity

 

The blood sugar control effects of exercise are more pronounced in patients with type 2 diabetes than in those with type 1. For those with type 2 diabetes, consistent aerobic and strength training can improve blood sugar control. Patients who currently exercise can increase their exercise intensity, leading to improved physical fitness and better blood sugar control (data from the Korea Disease Control and Prevention Agency).

Regular exercise improves cardiovascular disease risk factors such as high blood pressure, hyperlipidemia (dyslipidemia), and obesity. It lowers total cholesterol, triglycerides, and LDL cholesterol, while increasing "good" cholesterol (HDL). HDL helps transport waste products stuck in blood vessels to the liver for removal. Ultimately, this can reduce the incidence of cardiovascular diseases such as heart disease (angina pectoris - myocardial infarction) and stroke (cerebral infarction - cerebral hemorrhage).

 

The effects of aerobic exercise 24~72 Time duration ... 2 It is important not to rest for more than a day.

 

To prevent and manage diabetes, it's recommended to engage in at least 30 minutes of moderate-intensity aerobic exercise (enough to allow conversation with the person next to you) daily, for a total of 150 minutes per week. If daily exercise is difficult, you can increase the duration of each session. However, you should exercise at least three days a week. The effects of aerobic exercise on insulin sensitivity last for 24 to 72 hours, so it's important to avoid two consecutive days without exercise.

 

I alternated between walking and running. ... Maximum exercise effect , My belly fat has decreased.

 

If walking isn't effective, try high-intensity interval training (HIIT). This involves alternating between high-intensity and low-intensity exercise or rest periods. For example, alternate between walking and running. This type of exercise burns a lot of energy in a short period of time, maximizing the benefits. It also maintains muscle mass while reducing abdominal and visceral fat. It also improves cholesterol levels and insulin sensitivity, benefiting the cardiovascular system. HIIT can also be beneficial for people with diabetes who have been exercising or are physically fit.

However, people who don't normally exercise should be cautious when suddenly starting high-intensity interval training, as this can actually increase the risk of cardiovascular disease. For people with type 2 diabetes, high-intensity interval training cannot replace 150 minutes or more of moderate-intensity aerobic exercise per week.

Aerobic + I did strength training at the same time ... Blood sugar control , weight loss The effect is greater

 

Strength training uses dumbbells, weights, and resistance bands to increase muscle mass and build strength and endurance. Combining aerobic exercise with strength training is even more effective at controlling blood sugar levels, so even people with diabetes are recommended to do strength training two to three times a week if they have no other health concerns (according to the Korea Centers for Disease Control and Prevention). After exercise, allow your muscles, ligaments, and joints time to rest and strengthen. When performing strength training, it's best to exhale when pulling inward and inhale when pushing outward. If you're new to strength training, be careful not to hold your breath.

 

Minimize sitting time ... Food control + Exercise is the answer

 

If you don't like exercise, simply taking a short walk or engaging in simple physical activity every 30 minutes can help control blood sugar levels. Even people with type 2 diabetes who are inactive should avoid prolonged sitting and move their bodies in this way. Frequently getting up and moving your arms and legs can reduce the risk of colon cancer, especially rectal cancer, which can lead to anal resection. Even with exercise, overeating is not always a good idea. A high-calorie, high-fat, and high-carbohydrate diet makes it difficult for the average person to lose weight through exercise. Dietary control and exercise are the answer.

 

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If you walk and do strength training together,

It is said that it can boost immunity.

 

I'm confident about it,

Strength training is really difficult.