Belly fat, or abdominal fat, is a term used to describe the accumulation of fat in the lower part of your torso. The accumulation of fat in this area is associated with an increased risk of cardiovascular disease, insulin resistance and a high cholesterol level. You can reduce the amount of belly fat with moderate amounts of regular aerobic or cardiovascular activity.
The basics of belly fat
Belly fat comes in two basic forms, according to Harvard Medical School. A superficial layer of fat, called subcutaneous fat, accumulates between the skin and the muscular wall of the abdomen. A deeper layer of fat, called visceral fat, accumulates in the spaces between and around the organs, and is located inside the abdominal wall. Most of the fat in the abdomen is visceral. The fat in the abdomen activates changes in the hormonal functions and the liver of your body, which increases the risks of diseases.
In general, you can start losing harmful belly fat by doing some type of moderate aerobic exercise for 30 to 60 minutes a day, reports Harvard Medical School. Examples of aerobic exercises include walking, biking, running and swimming. The type, intensity, and amount of exercise that is right for you depends on factors that include your general health status, fitness level, and specific exercise objectives. Before starting an exercise program, consult your doctor for guidance and advice.
The relative level of aerobic activity will have results in the real world. In a study conducted by Duke University Medical Center, people who performed weekly exercises equivalent to 12 miles of walking or jogging did not experience any increase in harmful visceral fat. People who performed weekly exercises equivalent to 20 miles of trot actively lost visceral fat, as well as subcutaneous fat. On the other hand, people who did not exercise at all for a period of six months added approximately 9 percent additional visceral fat to their bellies.
You may be able to increase your belly fat loss by performing strength-training exercises, such as lifting weights, says Harvard Medical School. For example, in a study conducted at the University of Pennsylvania, overweight or obese women who devoted one hour of strength training twice a week for two years showed a greater ability to lose abdominal fat compared to women who did not perform no strength training. These women also experienced a loss of about 4 percent of their total body fat.
In addition to helping control your belly fat levels, regular aerobic exercise offers a number of important potential health benefits, says Mayo Clinic. Examples of these benefits include strengthening your heart, improving your resistance, which reduces the risks of chronic diseases, improving your mood, strengthening the immune system and increasing your lifespan. With help, you can find the right aerobic exercises, regardless of your current weight or age.
Running is the best exercise to lose fat. A good treadmill will help you to running and burning your fat. So, check out the best home treadmill under $500 that will help you.