We know that regular exercise reduces your risk of CAD, and probably many other diseases as well. The mechanisms are multiple and include:
improvement of the lipid profile – notably reduced triglyceride levels with slightly increased HDL and lowered levels of LDL
reduction in body fat, especially if combined with diet
reduced blood pressure
improved insulin sensitivity with lowering of glucose and, especially, insulin levels
improved heart muscle function and blood flow
a diminished clotting tendency and improved breakdown of newly formed thrombi
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Some beneficial effects of exercise have been demonstrated at relatively low levels of normal physical activities such as stair climbing, housekeeping, walking and gardening.
But, real protection against CAD comes with higher total doses of exercise - meaning intensity multiplied by duration. Most exercise programmes recommend aerobic activity lasting 30 to 45 minutes at least four times a week as a minimum target for maintaining cardiovascular fitness.
It is commonly believed that exercise promotes weight loss by increasing energy expenditure both during and after the bout of physical activity – that is, by balancing the intake-expenditure account.
The true story is more interesting. Recent evidence suggests that adrenalin, released in the course of exercise, promotes breakdown of the fat (triglycerides) stored in adipose tissue cells. This effect is negated if you continue to eat too much, through the release of another hormone, adenosine, which blocks the action of adrenalin. This observation may explain why exercise alone, even when vigorous, is relatively ineffective in achieving weight-loss if the person continues to eat in excess.
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