Visceral fat in the midsection is the hardest, and the most dangerous type of fat, to lose. It’s fat that lies between the abdominal organs and in a tissue called the omentum. Although visceral fat is only a small proportion of the body, it can cause a variety of health problems like high blood pressure, obesity, high cholesterol, and insulin resistance.
One reason that visceral fat is so hard to lose is that it’s an “active fat,” unlike other fats that sit “dormant.” Visceral fat releases hormones that can have an impact on your overall health and your ability to lose weight in the waist and abdominal area. That’s why the food you eat and the type of exercise you do is so important. Many personal trainers recommend cardio but what’s the best type of cardio to shed pounds?
To learn more, we spoke with Keith Hodges, NASM-certified personal trainer, performance coach, and founder of Mind In Muscle Coaching in Los Angeles about the best cardio to do in the gym to keep weight off the midsection. He recommends running to lose fat. Find out more below!
Running
Running is aerobic cardio that generally burns around 560 to 840 calories per hour while cycling may only burn around 500 to 740 calories per hour. In a study from Duke University, people who exercised the equivalent of jogging 11 miles a week didn't gain any visceral fat but those who jogged 17 miles a week were able to reduce both visceral and subcutaneous fat. That's why running is an effective aerobic cardio to lose visceral fat.
And, although it may be intimidating to start, especially if you're over the age of 50, there are some tips and tricks to slowly transition from just walking every day to jogging.
One great way to start is by walking on an incline on a treadmill. This is Hodges' top recommendation for a low-impact, steady cardio workout. "It's a form of cardiovascular exercise that isn't taxing on your joints. You can perform it for long periods of time because it doesn't elevate your heart rate too high and you can do it just about [every day,]" he explains.
He adds, "In terms of weight loss, treadmill walking at a moderate pace means oxygen will be available for your body to sustain the exercise consistently." In other words, to burn fat, you need to do an aerobic cardio work out. The more oxygen your body uses, the more fat you'll be able to burn.
And then, once you're ready to take the next step, you can start jogging. "Jogging," Hodges says, "is an excellent way to burn excess calories faster than walking to help with weight loss." And, you want to make sure you're warming up and stretching your muscles properly. The shoes you choose to run in are also important.
To shed that stubborn belly fat, you should try to jog or walk for 30 to 60 minutes, four to five times a week. And, if you want to get started with aerobic exercise, start with brisk walking on an incline and then transition to jogging and running. Aerobic exercise is especially effective at reducing visceral fat. It's also important to combine your cardio with a healthy diet of vegetables, lean proteins, and beneficial carbs to shed even more visceral fat!
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