Surreal illustration of exercise and diet influencing blood lipid levels.

Endurance Exercise: Is It Enough to Improve Your Blood Lipids?

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Rhea Morgan in Health & Wellness December 2025 • 5 min read.

"Uncover the truth about how running impacts cholesterol and triglycerides in young adults."


In today's fast-paced world, a sedentary lifestyle is increasingly common, contributing to a higher risk of mortality. While exercise is often touted as a remedy, its specific impact on blood lipids—such as cholesterol and triglycerides—can be complex and varies from person to person. Understanding how different types of exercise affect these critical markers is essential for optimizing your health.

Many believe that incorporating regular physical activity can effectively combat coronary risk factors by positively influencing lipid profiles. But how much exercise is really needed to see noticeable improvements? What type of exercise yields the best results? A recent study explored these questions, focusing on the effects of endurance exercise on blood lipids in young men.

This article delves into the findings of that study, examining whether an eight-week running program, without specific dietary changes, could significantly impact blood lipid and lipoprotein levels. We'll break down the results, discuss the implications, and explore what this means for those looking to improve their cardiovascular health through exercise.

The Study: Running and Its Impact on Blood Lipids

Surreal illustration of exercise and diet influencing blood lipid levels.

The study, conducted at Erciyes University in Turkey, involved twenty moderately active, non-smoking young men who were not following any special diet. These participants were divided into a training group and a control group to assess the impact of regular aerobic exercise on their blood lipid profiles.

The training group engaged in aerobic exercise, specifically running, at a target heart rate of 60% to 70% for one hour per day, four days a week, over an eight-week period. Blood samples were taken before and after the training period, and lipid and lipoprotein measurements were performed using enzymatic methods on an auto-analyzer. The goal was to determine if this regimen of endurance exercise could lead to measurable changes in cholesterol levels, triglycerides, and other key indicators of cardiovascular health.

Here's a breakdown of the key measurements and what they signify:
  • Total Cholesterol (TC): A measure of all the cholesterol in your blood.
  • High-Density Lipoprotein Cholesterol (HDL-C): Often called "good" cholesterol, it helps remove other forms of cholesterol from your bloodstream.
  • Low-Density Lipoprotein Cholesterol (LDL-C): Known as "bad" cholesterol, high levels can lead to plaque buildup in arteries.
  • Triglycerides (TG): A type of fat in your blood, high levels of which can also increase the risk of heart disease.
The findings revealed that while the training group showed a significant increase in maximal oxygen uptake (VO2max), indicating improved cardiovascular fitness, the impact on blood lipids was not as expected. Plasma levels of LDL-C actually increased in the training group and decreased in the control group. Additionally, HDL-C levels decreased in both groups, with the decrease being statistically significant in the training group. Total cholesterol and triglyceride levels remained largely unaffected by the training program.

The Takeaway: Exercise Alone May Not Be Enough

The results of this study suggest that a short-term aerobic exercise program, without specific dietary changes, may not be sufficient to produce favorable effects on blood lipid profiles in moderately active young men. In fact, the study indicated an increase in LDL-C (bad cholesterol) and a decrease in HDL-C (good cholesterol) in the training group, contrary to what might be expected.

Several factors could explain these unexpected findings. The duration and intensity of the exercise, individual differences in metabolism, and the absence of dietary modifications might all play a role. It's also important to consider that the participants were already moderately active, potentially limiting the scope for significant improvement in their lipid profiles through exercise alone.

While endurance exercise offers numerous health benefits, this study highlights the importance of a holistic approach to managing blood lipid levels. Diet, genetics, and other lifestyle factors also play crucial roles. If you're looking to improve your cholesterol and triglyceride levels, consider combining regular exercise with a balanced diet and consulting with a healthcare professional for personalized advice.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.5897/ajpp11.848, Alternate LINK

Title: Effect Of Endurance Exercise Training On Blood Lipids In Young Men

Subject: Pharmaceutical Science

Journal: African Journal of Pharmacy and Pharmacology

Publisher: Academic Journals

Authors: Nazmi Saritaş

Published: 2012-01-22

Everything You Need To Know

1

Can regular running improve cholesterol and triglycerides without changing my diet?

The study showed that an eight-week running program at 60-70% target heart rate, four days a week, did not significantly improve blood lipid profiles in moderately active young men. Surprisingly, LDL-C (bad cholesterol) increased, and HDL-C (good cholesterol) decreased in the training group. Total Cholesterol and Triglycerides remained largely unchanged.

2

What is HDL-C, and how did running impact it in the study?

HDL-C, or High-Density Lipoprotein Cholesterol, is often referred to as 'good' cholesterol. Its primary function is to help remove other forms of cholesterol from your bloodstream, which can help to protect against heart disease. The study revealed that levels of HDL-C actually decreased in the training group, contrary to typical expectations for endurance exercise.

3

What is LDL-C, and why did it increase with exercise in the study?

LDL-C, or Low-Density Lipoprotein Cholesterol, is known as 'bad' cholesterol. High levels of LDL-C can lead to the buildup of plaque in the arteries, increasing the risk of heart disease. The study surprisingly found that plasma levels of LDL-C actually increased in the training group, which suggests that exercise alone, without dietary changes, may not always improve cholesterol profiles.

4

What are triglycerides, and how were they affected by the running program?

Triglycerides are a type of fat found in your blood. Elevated levels of triglycerides, like high LDL-C, can increase the risk of heart disease. In the Erciyes University study, triglyceride levels were measured to assess the impact of the running program. The study found that triglyceride levels remained largely unaffected by the eight-week endurance exercise program.

5

If running alone isn't enough, what else should I consider to improve my blood lipid profile?

The study indicated that endurance exercise alone might not be enough to improve blood lipid profiles and can even have adverse effects like increasing LDL-C and decreasing HDL-C. This suggests that factors like diet, exercise intensity, duration, and individual differences play crucial roles. For comprehensive cardiovascular health, combining endurance exercise with dietary modifications and considering personalized approaches could be more effective than relying solely on exercise.

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