Belly fat is a term commonly used to describe potentially dangerous concentrations of fat in your abdomen, also known as your stomach or belly. Accumulation of this type of fat increases your risks for high blood pressure, breast cancer, diabetes, heart disease and several other serious health conditions. While cardiovascular exercise plays a vital role in helping you get rid of belly fat, you don't need to perform cardio activities every day to see positive results.
Basics
Fat in your belly takes two main forms. Subcutaneous fat occupies a layer just below your skin and is also found in other locations throughout your body. Visceral fat sits deeper inside your belly and occupies the spaces around your abdominal organs. Rather than sitting passively in place, the fat on your body has biological properties that allow it to interact with other systems and impact your health. Visceral fat, in particular, triggers a chronic form of inflammation that raises your risks for serious disease.
Cardio and Fat Reduction
Cardiovascular exercise, or aerobic exercise, is a recognized way to reduce your levels of harmful visceral fat. For this reason, Harvard Medical School and University of Alabama Birmingham Medicine recommend that you get about 30 minutes of moderate-intensity aerobic activity on the majority of days each week. Activities that provide this level of intensity include bicycling at a leisurely pace and brisk walking. You don't need to perform cardio every day to get the benefits of your activity. In addition, you can break your cardio sessions down into smaller segments that fit well in your current overall schedule.
Additional Helpful Activities
In addition to performing specific cardio exercises, you can increase your abdominal fat-burning potential by adding more general activity to your daily routine. For instance, you can use stairs in buildings rather than elevators or escalators and purposefully park your car further away from building entrances when you shop or go to work. You can also help lower your visceral fat levels by participating in weightlifting, or other exercises or activities that increase the size of your muscles, two or three times a week.
Results and Considerations
Even if you don't experience an overall drop in weight, regular exercise can help you drop potentially harmful visceral fat, Harvard Medical School reports. In fact, many people who begin exercising lose visceral fat before they lose significant amounts of fat elsewhere on their bodies. If you manage to lose 15 percent of your total weight, you can potentially experience a 30 percent drop in your visceral fat levels. In addition, regular cardio and muscle-building exercise can help you keep belly fat off long-term. Whatever your specific plans for exercise, talk to your doctor before you begin.
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