Reducing belly fat is a common fitness goal not only for personal preferences in physique but also to decrease risks for certain cancers and cardiovascular disease. While you can't “spot reduce” or exercise away any particular area of the body, step aerobics can be used as cardiovascular activity to prevent belly fat gain and reduce existing fat stores.
Step Aerobics as Cardio
Cardiovascular exercise is one of the best ways to prevent belly fat gain. A 2006 Duke University study found that sedentary people gained 9 percent visceral fat in only six months, while people who engaged in cardio exercise equivalent to jogging 12 miles per week did not put on any visceral fat. Step aerobics can be used to prevent belly fat gain and to burn the calories necessary to lose weight all over the body, including the belly.
Recommendations
Step aerobics falls into the category of "vigorous" intensity cardio because it challenges breathing and makes the heart work at a "hard" level. The Centers for Disease Control and Prevention recommends that healthy adults get 115 minutes of vigorous exercise every week. A 150 pound person who does aerobics for 35 minutes burns roughly 250 calories, or enough to lose half a pound per week.
Approach
When using step aerobics as a tool for fat loss, remember that consistency is key. Plan a weekly schedule with the CDC recommendations of duration in mind. For example, practice vigorous step aerobics for 40 minutes a day, three days a week and allow at least 24 hours of rest between each strenuous session. Consider increasing duration over time as you become more comfortable with your step aerobics workouts.
Considerations
As a form of cardio exercise, step aerobics is a good way to reduce fat. Any successful plan to shrink the waist, however, must consider a healthy diet based on fruits, vegetables and whole grains. According to Fitness Magazine, good foods to help shrink the belly include blueberries, quinoa, almonds, salmon and eggs.
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