Aerobic exercise is your best bet when it comes to losing that dreaded belly fat, a new study from Duke University Medical Center finds. When Duke researchers conducted a head-to-head comparison of aerobic exercise, resistance training, and a combination of the two, they found aerobic exercise to be the most efficient and most effective way to lose belly fat. Belly or abdominal fat – known as visceral fat and liver fat — is located deep within the abdominal cavity and fills the spaces between internal organs. Belly fat been associated with increased risk for heart disease, diabetes, and certain kinds of cancer.
The Duke study showed aerobic training significantly reduced visceral fat and liver fat, the culprit in nonalcoholic fatty liver disease. Aerobic exercise also did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. In the study, resistance training achieved no significant reductions in visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance.
Aerobic training burned 67% more calories in the study when compared to resistance training.
While the training programs were substantial, Slentz says their previous research leads him to believe similar results could be achieved with a more moderate aerobic exercise program. Spread the Health by forwarding this article to your friends and family, and sharing on Facebook.
This entry was posted in weight loss and tagged aerobic exercise, cancer, diabetes, fat, heart disease, insulin resistance, liver, muscle training, overweight, resistance training, strength training, weight loss on August 30, 2011 by pilladvised. Lose Weight, Burn Calories, Lose Belly Fat, Flat Stomach a€“ These are certain facts that always come to our mind when we start an exercise routine to stay healthy.A  Studies have shown that nowadays aerobics have come to the forefront as the best exercise regime that one can opt for if he or she really wants to lose belly fat. Circuit Training: Circuit training is basically an aerobic exercise combined with resistance training and it results a high intensity workout. Core Power Yoga: Core power yoga strengthens your abdomen and back besides helping in weight loss. Jogging in Place: This is another popular aerobic exercise which increases your heart rate and improves your metabolism. Dancing: Whether it is zumba or belly dancing, bhangra or bollywood dancing, choose any form of dance.
This site is for information and support only and NOT a substitute for professional medical advice, diagnosis, or treatment. Being female offers some protection against unwanted belly fat, at least during the first half of life. Regardless of how belly fat manifests on your body, exercise is essential for controlling it. This isn’t the only study to show resistance training is superior to steady-state aerobic exercise for controlling belly fat. As mentioned, one reason women gain abdominal fat after menopause is related to the decline in insulin sensitivity that commonly occurs as a result of aging and hormonal changes. Regardless of whether you’re weight training or doing cardio, intensity is the key to taming stubborn belly fat. Another problem with doing extra-long periods of moderate-intensity cardio is the effect it has on hormones like cortisol.
If you do an hour or more of moderate-intensity, steady-state training, a more sustained release of cortisol can interfere with your ability to shed belly fat. Eat a diet rich in processed carbs and sugar and it’ll be almost impossible to prevent age-related gains in belly fat. Just as important for belly fat control are getting enough sleep, not overtraining and keeping stress at bay.
High-intensity exercise, especially high-intensity resistance training, is better for controlling belly fat than steady-state aerobic exercise.

The best way to win the war against belly fat is with a four-pronged approach: resistance training, high-intensity cardio, a whole foods diet and stress management. The combination of aerobic with resistance training achieved results similar to aerobic training alone. When your body accumulates fat, a certain amount of fat is deposited in your abdomen area, thereby leading to a swelling waist size, and consequently, you can no longer wear your favorite figure hugging dresses or you need to buy larger-size pants.
These aerobic exercises need to be performed, in a circuit, that is, one after the other.A  And there should be minimal rest in-between. It will tone down your lower body.A  Walk up and down a flight of stairs for 15-20 minutes.
Dancing is great fitness exercise that can tone your body, can make your body flexible and also help in weight loss with a flat belly.
These unwelcome deposits of fat show up as an extra roll of fat around the middle or as a muffin top when you put on your favorite pair of jeans. Men usually fight a more intense battle with stubborn abdominal fat than women until women go through menopause. You might think the best way to lose body fat is to burn as many calories as you can by doing steady-state aerobic exercise. A study published in the journal Obesity compared weight training and moderate to vigorous aerobic exercise to see what impact each had on waist size and body weight. One study involving 164 obese women compared aerobics to resistance training for keeping belly fat in check.
When you resistance train regularly, your muscle cells become more responsive to insulin and insulin sensitivity improves.
High-intensity interval training triggers the release of fat-burning hormones like growth hormone and testosterone to a greater degree than moderate-intensity workouts. Cortisol blocks the effects of growth hormone, a hormone you need for belly fat loss, and contributes to insulin resistance. All of these factors increase cortisol release and create a hormonal environment that makes it harder to lose belly fat. Plus, resistance training has the added benefit of preventing sarcopenia, the age-related loss of muscle mass.
Finally, keep doing focused abdominal exercises but don’t count on them to whittle away stubborn waist and belly fat. What is the minimum and maximum duration of high intensity training to be done to acquire the belly burning benefit? Let's look at the best aerobic exercises at home.Aerobic exercises are basically exercises that help you to burn calories.
These aerobic work outs also reduce the risk of cardiovascular diseases by improving blood circulation. Also there is a proven connection between the accumulation of belly fat and cardiovascular disease. While doing core power yoga, you improve strength, stamina, concentration and also reduce stress. This childhood game can be one of your favorite aerobic exercises to reduce belly fat, working on your waist and bumps.
Another type of belly fat is less obvious because it lies deep within your pelvic cavity and forms a layer of blubber around your internal organs. After menopause many women notice a gradual increase in waist size and develop excess tummy fat they didn’t have before. This study used questionnaires to determine the type of exercise 10,500 healthy middle-aged men did over a 12 year period. A study published in Medicine and Science in Sports and Exercise showed participants who worked out at a high intensity banished more belly fat than those who exercised at a more relaxed pace.

Over time, chronically high cortisol increases the size of your waistline and makes that annoying muffin top worse. Focus more on multi-joint exercises like squats, lunges and deadlifts that burn more calories and boost the release of hormones that burn belly fat. This form of fat, called visceral fat, is the unhealthiest of all since it’s linked with metabolic syndrome, a risk factor for type 2-diabetes and heart disease. According to a new study, if you want to zap body fat, your best bet is to make friends with a pair of dumbbells, barbells or resistance bands. Plus, over time you build more metabolically active muscle tissue, which improves overall metabolic health.
In the same way, high-intensity resistance training maximally activates fat-burning hormones that help melt away belly fat. The best belly fat diet is one that focuses on whole foods, lean sources of protein and healthy sources of fat, including omega-3s in fatty fish and monounsaturated fats in nuts, avocados and olive oil.
Just as important, give yourself adequate rest and recovery time to keep stress hormones like cortisol in check. As insulin becomes less efficient at doing its job of getting glucose into cells, your pancreas has to produce more.
The results showed 20 minutes of weight training was more effective than 20 minutes of aerobic activity for preventing abdominal fat gain and increase in waist circumference over time.
At the end of the 2 year study, the group who did aerobic exercise experienced a 21% increase in belly fat while the group who resistance trained only experienced a 7% increase. This exercise tones your thighs, strengthen your abdomen muscles and help in losing belly fat.
In this study, resistance training was superior to aerobic exercise for keeping age-related belly fat in check. Aging and a decrease in insulin sensitivity, especially when combined with a poor diet makes it especially challenging to shed belly fat. If you’re someone who prefers home exercises to hitting the gym, then you can try out some simple aerobic exercises. This helps in even blood circulation within the body and prepares the body for just about any workout. Always wear shoes that provide good support to avoid any injuries and play good high beat music to help make the aerobic exercises fun.These aerobic workouts can be done at home or outside with no equipment.
They include both low impact and high impact exercises for beginners, intermediate and advanced exercisers. Given below are the best aerobic exercises at home.Spot JoggingRunning is one of the best simple aerobic exercises. Try spot jogging being an alternative home exercise to lose weight fast.DancingThis can be a fun workout. A dance session of 20 minutes helps burn 120 calories.Step AerobicsStep aerobic at home is a very popular workout. With this cardio workout at home, you may need a step platform which can be 4 – 8 inches high. This simple aerobic exercise strengthens your leg muscles and tones the stomach muscles.Aerobic Exercises at HomeJumpingJacks For doing jumping jacks, you need to jump up and spread your feet wide apart on the ground. Will try Kristen Goolsby 5pts YouTube the exercises to find good examples of them Shikin Amir 5pts Shah Ann Mahendra B Jain 5pts explain why please.

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