According to Harvard Medical School, adults with excessive abdominal fat, also called visceral fat, are at an increased risk for many health problems including diabetes, heart attack, stroke and cancer. The Weight-control Information Network reports that women should aim for a waist size of less than 35 inches and men should strive to have a waist smaller than 40 inches to reduce that risk. Along with a healthy diet, exercise can help remove body fat.
Walking
A report by the Alabama Cooperative Extension states that simply walking can do away with belly fat. You cannot, however, take an occasional leisurely stroll and expect love handles to melt away. Instead, you should devote about 45 minutes each day to a brisk walk. According to the report, doing so not only burns calories but also instigates hormonal adjustments that promote fat reduction, particularly dangerous intra-abdominal fat.
High-Intensity Exercise
The University of Virginia performed a study in which participants performed different types and levels of exercise. The results of the study showed that those who participated in high-intensity exercises, such as jogging, lost the greatest amounts of visceral fat. The level of intensity recommended depends on the capabilities of the individual. Running, jumping rope, kickboxing and aerobic interval training are all forms of high-intensity exercise.
Strength Training
A study by Penn State School of Medicine divided 164 overweight women into two groups. The study did not factor or advocate any special diet. Researchers advised half of the women to work out for 30 to 60 minutes most days. They provided strength training for several weeks to the other women, followed by a gym membership and the recommendation to attend twice weekly. Over a 24-month period, the first group's belly fat increased 21 percent. The second group only saw a seven percent increase. Penn State recommends combining aerobic activity with strength training for optimum results.
References
- Harvard Medical School: Abdominal Fat and What to Do About It
- Weight-control Information Network: Weight and Waist Measurement
- Alabama Cooperative Extension: How Deep Is Your Fat?
- University of Virginia: High-Intensity Exercise Best for Improving Body Composition
- Penn State: Can Pumping Iron Banish Belly Fat in Women?
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