Is Running Good For Stomach Fat?

While it's not possible to get rid of fat by targeting a specific area with exercise -- what's known as spot reduction -- an overall weight-loss program can rid of the extra bulge around the stomach. When added to a low-calorie, healthy diet, running is a great way to burn calories and melt the fat away.

Health Risks

Excessive fat around the abdomen is not just unsightly, it's unhealthy. The main problem with fat accumulation in the abdomen is the fat that you can't see, or what's referred to as visceral fat because it surrounds the viscera or intestines. According to endocrinologist Dr. Michael Jensen at the Mayo Clinic, this excess fat can lead to problems such as heart disease, high blood pressure, diabetes and even some forms of cancer. Fortunately, cardio exercises like running can burn this type of fat fairly easily.

Spot Reduction

Many people wonder if exercising a specific area will reduce the fat around the area. Unfortunately the answer is no. According to the American Council on Exercise, doing a lot of sit-ups will build muscle in the abdominal area, but it won't reduce the fat accumulation specifically in that area. It will, however, burn calories and lead to an overall fat loss. In the majority of people, fat is lost last where it has a tendency to build up. For men, this is usually the abdominal area, and for women it's the hips, buttocks and thighs.

Calories

The basic rule for losing weight is that you need to burn more calories than you consume. In order to lose one pound of fat you need to burn 3,500 more calories than you take in. If you are eating as many calories as you burn, your weight will more or less stay the same. But, if you drop 500 calories a day from your diet you will be able to lose one pound of fat a week, even before exercise is brought into the equation. The extra calories spent during a running session will help burn the fat even faster.

Running

Running is an intense form of cardiovascular exercise and burns a relatively large amount of calories. According to the website NutriStrategy.com, a person who runs for 60 minutes at five miles per hour and weighs 180 lbs. will burn 664 calories, and a person who weighs 205 lbs. will burn 745 calories. Running is not only good at burning calories, but it strengthens the heart and lungs and tones the muscles of the buttocks, thigh and legs. For weight loss, the American College of Sports Medicine recommends running four to five times a week for 60 to 90 minutes at a time. If you are just beginning to exercise, start by walking for 15 to 20 minutes each time, and gradually increase your intensity.

Considerations

Consult with a doctor if you are just beginning an exercise program. They can assist you in setting realistic goals as well as monitor your health. If you are exceptionally obese, they may be able to give you a specialized lower-calorie diet which will help with your loss of overall weight and stomach fat.