Although some degree of mystery and misconception surround the topic of cellulite, it is the same as other body fat. If you are female you are more likely to have visible cellulite, although not necessarily because you have more body fat. Instead, the arrangement of your body's connective tissue allows subcutaneous body fat to create bulges just under your skin, creating the appearance of cellulite. Getting rid of cellulite is no more mysterious than determining its cause. Exercise is a good, and healthy, answer.
The Facts
Because cellulite is simply body fat, the factors that lead to its development also lead to the development of cellulite. Genetics play an underlying role as they determine the overall thickness of your skin, the number of fat cells in your body and their location. Although age and gender also figure in, body fat is the main cause. The higher your percentage of body fat, the greater the chance cellulite will appear, no matter your age or gender. Just as exercise is effective in reducing your overall body percentage, it is effective in getting rid of cellulite.
Types
An exercise program that combines both aerobic exercise and strength training is the best way to tackle cellulite, according to KidsHealth.org. Because you are exercising to reduce body fat, it is a good idea to perform aerobics every day and strength training two or three times each week. All forms of aerobic exercise are good. Low-intensity aerobics such as walking or water aerobics burn fat for energy and high-intensity aerobics such as biking or swimming burn more total calories. Strength training exercises using tools such as dumbbells or elastic bands, or machines to perform exercises such as leg presses, seated leg curls, hip adduction and abduction, and overhead presses are all good options. In addition, consider free-weight exercises such as the dumbbell squat, band hip adduction and abduction, bodyweight trunk extension and trunk curl.
Expert Insight
The American Council on Exercise reports there is scientific evidence to support claims that exercise is an effective weapon against cellulite. The ACE cites two studies, both by author and fitness expert Dr. Wayne Wescott, that show positive results. The first is an eight-week cellulite reduction program consisting of a combination of cardio and strength training exercises. Participants performed 20 minutes each of aerobics and strength training exercises three times a week, with results showing an average of a 10 lb. total weight loss. In the second study, half the participants performed aerobics only, following a program of 30 minutes each session, three times a week for eight weeks, while the second group included strength training in their routine. Results showed the aerobics-only group lost 4 lbs. of fat but gained no muscle, while the second group lost 10 lbs. of fat and gained 2 lbs. of muscle.
Considerations
Consistency is the key making sure exercise works in getting rid of cellulite. ACE also recommends that you combine healthy eating with your exercise program for best results. If you are new to exercise, make sure to talk to your doctor before you start and follow his instructions.
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