Aerobic Exercise Burns Belly Fat
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Carrying around a little extra muffin top? That fat layer at a healthy weight is known as adipose tissue and can help your body store energy and hormones, cushions all of your organs, keeps you protected from the elements, and produces other hormones related to weight gain/loss.
Deep abdominal fat and the fat around your organs is known as visceral fat, which is different from the fat just under your skin known as subcutaneous fat. The more belly fat (visceral or subcutaneous) you have, the higher your risk for conditions such as cardiovascular disease and diabetes.
The hormones involved in fat storage and loss include (but are not limited to): glucose (energy source), insulin, leptin, cortisol, estrogen, testosterone, tumor necrosis factor alpha (an inflammatory marker), and interleukin-6 (another inflammatory marker). These are important to take note of when trying to maintain a healthy weight or lose that extra muffin top.
What else is important? Turns out, vigorous aerobic exercise is more important than weightlifting for fat loss according to the August 2011 American Journal of Physiology, Endocrinology and Metabolism because of the calorie burning effect.
The participants in this study were not going for a leisurely stroll on their lunch break nor were they claiming to be "on their feet" all day running errands, chasing kids, or on the job. Those in the aerobics-only group were on an inclined treadmill doing the equivalent of 12 miles/week at 75 percent peak VO2. This is not to say that resistance training is not important because it is! Just remember your cardio when it comes to fat loss.
If you don’t have a treadmill then take your aerobics outside and get moving! Find a hilly location and start walking briskly. The same applies to the local high school football stadium -- walk or run up and down the bleachers. In your neighborhood, walk for a block then jog for a block and repeat.
At home, alternate jumping jacks with jumping rope and marching in place. Hop on an elliptical machine and vary the resistance up and down to simulate an incline.
We value and respect the experiences of all of our HERWriters, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice although we hope you can gain knowledge from their insight.
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Hey every one ,
loosing fat is not so complicated, as long we understand the process
1st of all we need to increase our metabolsm , so our body can burn fat fast.
2nd we need to avoid junk food , and sugar cause that will increase the insulin , and our body will be busy trying to reduce the insulin
3rd special kind of workouts , that train muscle group , the more muscle the more we can loose fat
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September 20, 2011 - 4:30pmthank you
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