How To Control Leptin With Aerobic Exercise

Leptin is a hormone produced in your white adipose tissue. Leptin sends a signal to the brain regarding your body's energy storage and satiation. If leptin receptors are not functioning properly, your body may hold excess adipose tissue or convey excessive sensations of hunger. Obesity and cardiovascular risks are associated with increased levels of leptin. Fat-burning exercises can aid in regulating this imbalance. Specifically, prolonged aerobic exercise of medium to high intensity helps control leptin levels.

Step 1

Consult your physician before beginning a physically demanding exercise routine. Let your physician know your goals and intent.

Step 2

Choose an aerobic exercise of moderate to high intensity, such as running or swimming. Build up to your target heart-rate zone if you are unable to exercise at the moderate- to high-intensity level. Your target heart-rate zone for moderate- to high-intensity exercises ranges from 70 to 85 percent.

Step 3

Participate in your chosen exercise for 45 to 75 minutes. Monitor your heart rate periodically to ensure it reaches your targeted zone.

Step 4

Engage in this exercise three to four times a week. Four times is preferable if you have eaten high-fat foods throughout the week. Alternate your chosen exercise with other moderate- to high-intensity exercises throughout the week to prevent boredom or burnout.

Step 5

Eat a balanced diet rich in fish, whole grains and fruits and vegetables. Aerobic exercise is only one part of attempting to control leptin.

Things You'll Need

Heart-rate monitor

How to Control Leptin With Aerobic Exercise

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Step 5

Things You'll Need

References

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