More than 30% of the U.S. population suffers from metabolic syndrome. If you have been diagnosed with the condition or suspect that you have it, you may be confused about what exactly it means or how to go about fixing it. Ideally, you should work with your doctor to figure out a specific treatment plan that works safely for you. But generally, there are a few straightforward ways to treat this syndrome—including diet changes and metabolic syndrome exercise. In this post, we will be giving you an overview of the specific exercises you need to get lean and minimize your health risks.
What is Metabolic Syndrome?
Metabolic syndrome refers to a group of conditions that occur at the same time, all of which can increase your risk of cardiovascular disease, diabetes, stroke, and other health issues. According to the American Heart Association, metabolic syndrome specifically includes the five following conditions:
- High blood sugar levels
- High triglyceride levels
- Low “good” cholesterol levels
- High blood pressure
- Excessive body fat around the waist
You may struggle with this syndrome for a number of reasons, such as genetics, excess weight gain, or a sedentary lifestyle. More often than not, it is related to insulin resistance. Insulin helps your body absorb glucose (sugar). When your cells resist receiving insulin, then your glucose remains in your bloodstream—meanwhile, your body continues to produce insulin to try to compensate for rising blood sugar levels. High insulin levels may also lead to high blood pressure.
Not only are these conditions detrimental to your overall health, you may notice that you struggle with other side effects like fatigue and poor concentration.
Engaging in metabolic syndrome exercise every week is meant to address these problems.
What is a Metabolic Syndrome Exercise?
Metabolic syndrome exercise movements are essentially aerobic exercises, which focus on raising your heart rate. It is specifically recommended that you get at least 2.5 hours (or 150 minutes) of exercise every week. There are three specific types of cardiovascular exercises you can engage in to get lean.
#1: Moderate-Intensity Exercise
This kind of exercise raises your heart rate to 50-70% of your maximum heart rate. You can determine your maximum heart rate with this equation:
225 – [Your Age] = [Your Maximum Heart Rate]
You will still be able to speak in full sentences, but your heart rate and breathing will be harder than usual. Examples of moderately intense activities include brisk walking and biking.
#2: Vigorous-Intensity Exercise
Vigorous metabolic syndrome exercise raises your heart rate even further to 70-80% of your maximum heart rate. You will be breathing hard to the point that you can only talk in brief phrases. Examples of vigorous exercise include running and tennis.
#3: Interval Training
Interval training includes short bursts of high-intensity activity followed by rest periods or less intense activity. One such example is sprinting for one minute, followed by walking for a few minutes.
Begin Your Health Journey Today
In combination with healthy eating habits, and even dietary supplements, the proper exercise regimen may help you cut down on excess body fat, improve your insulin resistance, and help minimize any of the other five risk factors associated with your condition.
Not sure how to get started? Contact the ICBR clinic here or call us at 1-800-826-5366. We work with you and your primary care provider to help reverse metabolic syndrome.