Cellulite is a skin condition characterized by an orange peel appearance around the hips, thighs buttocks and lower abdomen. While some men get it, cellulite favors the female body, according to the American Council on Exercise. The results of a study performed at the South Shore YMCA in Quincy, MA indicate that exercise may offer a viable cellulite solution.
Cellulite
Your skin has three layers. The epidermis is the outermost layer, followed by the dermis, containing hair follicles, sweat glands and blood vessels. Subcutaneous fat lies in the next skin layer, which is characterized by connective tissue that separates fat into compartments. Men have crisscross or horizontal compartments, whereas women's compartments form a beehive pattern, which gives fat a greater chance to protuberant. Men also have thicker layers of epidermis and dermis tissue, which makes any existing cellulite less noticeable.
Research
Dr. Wayne Westcott, research director of the South Shore YMCA in Quincy, MA, conducted a study to asses the benefits of exercise on cellulite reduction. During the eight-week study, participants performed 20 minutes of aerobic exercise and 20 minutes of total body resistance training, three times a week. Participants that adhered to the program lost 10 lbs. of body fat in two months. In another study participants performed three weekly 30 minute workouts for eight weeks. Those performing only aerobic exercise lost 4 lbs. of fat, but did not add any muscle. When they added strength training to their routine, they lost 10 lbs. of fat and added 2 lbs. of muscle.
Resistance Training
Since subcutaneous fat sits on top of muscle tissue, weak, flaccid muscles contribute to the cottage cheese effect, says University of New Mexico exercise physiologist Len Kravitz. In an article featured on the university website, Kravitz suggests strength training exercises such as squats, lunges, the abductor machine for the outer thighs and the adductor machine for the inner thighs. Adding resistance by holding dumbbells or using bands or exercise machines, makes the exercises more effective. The participants in the Westcott study also performed upper body strength exercises. While this may seem counterintuitive, adding additional muscle tone revs up your metabolic rate and speeds the fat burning process. Perform one to three sets of 8 to 12 repetitions of each exercise.
Aerobic Exercise
While the Westcott program featured 20 minutes of aerobic exercise, the American College of Sports Medicine recommends 30 minutes of aerobic exercise on most days of the week, and advises that weight and fat loss may require 60 to 90 minutes. Stay at 70 percent of your maximal heart rate, calculated by subtracting your age from the number 220, and taking 70 percent of that number. Machines such as stair climbers, treadmills and elliptical machine pose significant challenges for the leg and gluteal muscles.
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