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By Mindy Bilgrey, HealthAtoZ contributing writer
You may have known that step aerobics can burn calories and is good for the heart. But did you know that step aerobics can step up your good cholesterol levels?
A study in the Journal of Sports Medicine and Physical Fitness found step aerobic exercise significantly raised the HDL- cholesterol levels of the study participants. The study followed 45 sedentary female Turkish college students for eight weeks. Fifteen of the women participated in step aerobic exercise and another 15 did traditional aerobic dance. Each 45-minute session was done for three days a week. The remaining 15 women in the study did not exercise.
At the end of the study, the researchers from Baskent University in Ankara found that both groups of active women showed a significant reduction in overall cholesterol levels compared to the sedentary group. However, only the women participating in step aerobics showed a substantial increase in HDL cholesterol levels. Body weight did not change in any of the groups.
Although researchers concluded that step aerobics is effective in modifying (cholesterol) (at least in female college-aged students), they did not talk about why that was the case.
The researchers did note, however, that certain points need to be considered, including that this was a small study. Also, though the women were told not to alter their diets, there is no information whether this direction was followed. It also is important to remember that other factors contribute to high cholesterol levels, including your age and your weight.
Step aerobics more vigorous
"Step aerobics is more vigorous than aerobic dance, and the vigorousness and frequency of exercise determines a higher or better change in HDLs," says Gerald Fletcher, M.D., a cardiologist with the Mayo Clinic in Jacksonville, Fla. and a spokesman for the American Heart Association. "There are many good reasons to do exercise," Fletcher says. "Regularity and frequency of exercise tends to bring HDL levels up more dependably. The more vigorous the exercise is, the better, from the standpoint of overall health benefits."
According to Robyn Stuhr, M.A., an exercise physiologist at the Women's Sports Medicine Center, Hospital for Special Surgery in New York, step aerobics can challenge you and is a great choice for anyone who likes exercising to music in a group.
"Aerobic exercise contributes to health in many more ways than increasing HDL cholesterol," Stuhr says. "Aerobic exercise has a positive effect on stamina, blood pressure, weight, sleep patterns, energy levels, lipid profiles, and can reduce the risk of cardiovascular disease, diabetes, and certain types of cancer. We should all get moving."
Stuhr advises that if you have knee pain while using a step bench, you may want to use a lower step height, see a sports medicine doctor or consider another form of exercise such as cycling, elliptical training or walking.
If you have a heart condition, serious medical condition or it has been years since you regularly exercised, talk with your doctor before starting any exercise program. You and your doctor can develop an exercise routine that's safe and effective for you.
This article was reviewed and updated June 2007.
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