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X HDL
K
CSM
/
2
(ACE)
5-7
65 % - 85 %
-
30
-
(ACSM)
,
LDL/HDL .
2 .
.
( ) ,
.
.
,
2.
.COOPER
H
.
,
.
2 .
CSM
,
<< >>
+35%
VO2 +15%
+11%
-5%
-15%
HDL +6%
13-16%
LDL -2%
LDL/HDL -5%
-5%
-1.5%
-17%
(3,3km/h) ~2 MET
.
RR
P<0.001
.
,
.
.
.
.
.
.
, LDL/HDL
.
,
HDL .
.
.
.
EXERCISE EVIDENCE:
EFFECT ON OBESITY AND DIABETES MELLITUS
(DM)
Nurses Health Study
: , ,
, , , ,
: Elastic bands , ,
: 3-5
30-60
50-80% VO2R
. : 40-60% 1 RM
..:2-3
2-4 , 8-10(15) ( max) 1-2
30-39
1
/
10 min
3-5
2,5
15 min 30
3-55
2,5
20 min 25
3-55
3,0
25 min 35
3-54
4,0
30 min
3-5
35 min
3-5
40 min
3-5
45 min
3-5
45 min
3-5
10
10
45 min
3-5
,
,
.
, ,
.
.
.
(
,
250
mm/dl.
A
130 mm/dl, 15 .
, 30
( )
-
,
.
.
,
.
,
.
.
.
,
.
,
.
,
.
.
.
asanas :
T
.
,
.
.
.
YGA
Yoga
. Yoga
,
,
.
*
.
,
.
,
, .
.
,
Yoga
-
-
, ,
.
!!!!!!!