If you have excess body fat around your mid-section, you are not alone. According to a recent studies by the Centers for Disease Control and Prevention, approximately 34 percent of American adults 20 years old and older are overweight. However, you can combat this trend by implementing a consistent aerobic exercise and strength training program in 45 minutes a day, doing 30 minutes of cardio exercise followed by 15 minutes of strength training.
If you are a beginner to working out, start off slow with an aerobic exercise you are able to do, such as walking. Begin walking every day for 30 minutes at a moderate pace. As you physically progress, increase your time and intensity of walking until you can walk at a fast pace for 30 minutes. Once you have achieved this fitness level, incorporate intervals of jogging into your aerobic walking routine, until you can jog for most of your 30-minute aerobic workout.
Running burns even more calories than walking or jogging, so this aerobic workout will burn fat around your entire body at a faster rate. If you are not able to do 30 minutes of running, jog for the portions of your half-hour aerobic workout that you cannot run. Try to increase your running time during your workout in intervals every week. For example, if you can only run five minutes at a time during week one, in week two, try to run for six minutes and jog the other 24 minutes. Every week, increase your running time until you can eventually run at a steady pace for 30 minutes.
Bicycling is a beneficial aerobic exercise that helps you burn calories. You may wish to use a recumbent or stationary bike for your aerobic workout, or use a bicycle and head outdoors. If you use a bicycle, try to bike on hilly terrain to burn even more calories. However, many stationary and recumbent bikes have programs to mimic hills during workouts.
Abdominal Strength Training
Couple your aerobic training workout with an abdominal strength training regimen to build muscle in your abdomen. After your 30 minutes of aerobic activity, devote 15 more minutes to crunches, Roman leg lifts and weighted side bends. Perform traditional crunches on a weight bench or exercise mat, then perform reverse crunches by keeping your torso immobile on the floor and bringing your bent knees toward your chest. Move on to Roman leg lifts, in which you hold your body on your forearms and elbows in a Roman chair and bring your knees toward your chest. Finish your abdominal strength training workout with weighted side bends, in which you hold a dumbbell in each hand and bend from the left to the right side. Perform three sets of 15 repetitions of each abdominal strength training exercise every day you perform your aerobic exercise routine.