Belly fat...not just the layer that hangs over your belt (i.e., muffin top)...is the fat that lies deep within the abdominal cavity and surrounds internal organs. This is also known as visceral fat and has been associated with increased risk for heart disease, diabetes, and certain types of cancer. Where fat is deposited in your body is just as important as how much fat you carry.
In a recent study by Duke University, researchers found aerobic exercise to be much more effective at reducing belly fat as compared to resistance training or a combination of aerobic exercise and resistance training. Duke researchers also found that aerobic exercise did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. All are known risk factors for diabetes and heart disease.
Although resistance training is important to improve strength and increase lean body mass (i.e., muscle), aerobic exercise burned 67% more calories than resistance training in this study. Now if you look at the study design, you'll see the participants were given a fairly strenuous training program in both aerobic and resistance training protocols. However, lead researcher Cris Slentz, PhD, exercise physiologist, believes similar results can be achieved with a more moderate intensity training protocol. Lower intensity levels or durations will still burn calories; it just may take a little longer to achieve the same results as posted in this study.
What does this mean for you? Cardiovascular activity is vital to keep the heart and lungs functioning at their peak performance levels. It also is important, as proved in this study, for fat loss. According to the American College of Sports Medicine (ACSM), you should be participating in moderate-intensity cardiovascular activity 30 minutes a day, five days a week. However, this guideline is for the average HEALTHY adult to maintain health and reduce the risk for chronic disease. Those who are striving for weight loss may need to participate in 60-90 minutes of cardio activity.
How much cardio training do you do? Is it effective? Check out our previous blog on exercise intensity to learn more about how judge how hard you are working out. In the meantime, strive to meet the minimum guidelines of 30 minutes a day, five days a week for cardio activity. Work with one of our trainers here at PROMATx Health Club to help reduce belly fat and improve your health.
Get off the couch, get out from behind the computer, put down the smart phone...get active and get healthy today!!
Duke University Medical Center. "Aerobic exercise bests resistance training at burning belly fat." ScienceDaily, 31 Aug. 2011. Web. 12 Sep. 2011.
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