Cardio & Belly Fat

Belly fat does you no favors in a swimsuit or in the doctor's office. However, moderate-intensity exercise can keep you from gaining additional belly fat, and high-intensity cardiovascular exercise can burn the belly fat you already have. But don't be fooled. Gimmicky ab products that promise to spot-treat your spare tire have no direct effect on belly fat.

Types

Subcutaneous belly fat---the kind that lazily folds over itself as you sit down---resides just beneath the skin and can be targeted with cardiovascular exercise and diet changes, as you would any type of body fat. However, visceral fat---the kind that yields a firm, protruding belly---snuggles up around your organs and poses significant health risks, according to an article published in the April 2, 2007, issue of the "European Heart Journal."

Identification

Although identifying whether you have more subcutaneous fat versus visceral fat may not be possible outside a science lab, you can identify whether your belly fat puts you at risk for disease by calculating your waist-to-hip ratio. To do so, measure at the smallest portion of your waist and the widest portion of your hips. Divide the waist measurement by the hip measurement to get your WHR. According to the National Academy of Sports Medicine, waist-to-hip ratios greater than 0.80 for women and 0.95 for men increase your risk of disease.

Significance

According to Dr. Michael Jensen, an endocrinology specialist at Mayo Clinic, excess belly fat increases your risk for heart disease, stroke, some types of cancer, insulin resistance and type II diabetes. Reducing your belly fat reduces your risk for disease, not to mention improving your appearance.

Misconceptions

Late-night infomercials may lead you to believe that crunches performed on an expensive piece of equipment can target belly fat. However crunches and other resistance exercises work to build muscle. So you may develop a beautiful six-pack, but it will still be hidden under that stubborn layer of fat. Burning fat requires intense cardiovascular exercise and or significant changes in your diet.

Prevention & Solution

A study published in the March 2010 issue of the "Journal of the American Medical Association" found that 60 minutes of daily walking prevented weight gain in healthy-weight women, but among overweight study participants, more intense cardiovascular activity was required to prevent further weight gain and to lose existing fat. A study published in the October 2005 issue of the "Journal of Applied Physiology" produced similar results. Study participants who performed the equivalent of walking 12 miles per week prevented the additional accumulation of belly fat. In contrast, participants who engaged in vigorous exercise---the equivalent of jogging 20 miles per week---lost seven pounds each of subcutaneous and visceral fat over an eight-month period. So, to lose belly fat you should engage in regular, intense cardiovascular exercise, such as swimming, cycling, running or vigorous sports.