Home Tags Posts tagged with "aerobic exercise"

aerobic exercise


A recent study published in the Journal of Obesity suggests that high intensity intermittent exercise may have greater potential to reduce visceral fat than steady-state exercise (jogging, cycling).

The scientists from the School of Medical Sciences at the University of New South Wales, Australia, have developed “LifeSprints”, a fast-paced exercise program that includes the use of cycling, boxing and equipment like elliptical fitness trainers.

According to the study, a 20-minute workout consisting of 8 seconds of doing sprints on an exercise bike, followed by 12 seconds of relative recovery resulted in more belly fat loss than 40 minutes of steady-state exercise.

“Sprints are a very time efficient form of exercise. The sprint program, LifeSprints, reduced visceral fat with seven times less exercise time and has a much greater impact on cardiovascular and metabolic health than reductions of subcutaneous fat stores in the legs and arms,” said study author, Professor Steve Boutcher, from the University of New South Wales.

Over forty young sedentary and overweight males were assigned to either exercise or control group. The researchers recommended them to maintain their normal eating habits during the study. The exercise group underwent high intensity intermittent exercise three times per week, twenty minutes per session, for twelve weeks.

“Other studies using aerobic exercise, such as continuous jogging, have found that the amount of exercise needed to produce a similar decrease in visceral fat was around seven hours per week for 14 weeks,” Professor Steve Boutcher said.

slim_down_exercise_programs_healthy_livingAt the end of the program, the participants in the exercise group have lost two kilograms (4.40 pounds) of body fat, 17 percent of visceral fat, and put on 1.2 kilograms (2.64 pounds) of muscle in their legs and trunk. The reduction of visceral fat is very important because this is the fat stored around the heart, liver, kidneys and other internal organs and is associated with an increased risk for cardiovascular disease.

“Participation in regular aerobic exercise typically results in little or no gain in muscle mass, whereas moderately hard resistance exercise over months may increase muscle mass. The amount of LifeSprints exercise, however, needed to significantly increase muscle mass appears to be much less,” Professor Steve Boutcher said.

You should consider using this exercise program even if you are a woman because the researchers have also studied the influence of the sprinting program on women. That study also demonstrated an important belly fat loss from stationary fast-paced cycling for 20 minutes, three times a week. You can also try this exercise program to improve your health.

According to the Centers for Disease Control and Prevention, two-thirds of the U.S. adults are overweight and one-third is obese.

An adult needs at least 30 minutes a day of moderate exercise. Daily exercise keeps our muscles toned, maintains our hearts in good shape, prevents type 2 diabetes, osteoporosis and depression. On the other hand, exhaustion from long and heavy exercises may increase the risk of various heart or joints problems.



Trim your belly fat with high protein dairy diets. McMaster University study findings.


Beautytek instead of cosmetic surgery?


A Much More Gentle Approach To Weight Loss


A new study’s findings showed that the best way to burn belly fat is through aerobic exercise instead of weights lifting.


Researchers from Duke University of North Carolina, US, have monitored people who did aerobics for 8 months and compared them to those who did just weights lifting.

The group of participants into study lost almost 20 times as much fat around their stomachs.

The aerobics group lost around 2.5 square inches (about 16 sq cm) of belly fat, and a group that combined both aerobic and weights lifting lost only 1.5 square inches (less than 10 sq cm).

The best way to burn belly fat is through aerobic exercise instead of weights lifting

The best way to burn belly fat is through aerobic exercise instead of weights lifting

Cris Slentz, from Duke University, who undertook the study, said:

“Resistance training is great for improving strength and increasing lean body mass.

“But aerobic exercise is better for losing belly fat because it burns more calories.”

Other study’s findings showed that those who combined weights lifting and aerobics didn’t see any further health benefits than those who only did aerobic, in terms of insulin resistance and liver fat, as Live Science reported.

Duke University researchers therefore concluded that aerobic exercise alone is more beneficial for obese and overweight individuals.

According to specialists, “belly fat” is defined as visceral fat, which is found deep in the stomach that surrounds the internal organs, as opposed to subcutaneous fat that is found underneath the skin.

Visceral fat is more threatening to health, as it lies closer to the organs and is associated with diabetes, heart disease and certain types of cancer.

Duke University researchers studied 196 overweight, sedentary adults between 18 and 70 ages, who were divided into three exercise groups – aerobics, weights lifting and combined.

Cris Slentz added:

“When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have.

“What really counts is how much exercise you do, how many miles you walk and how many calories you burn.

“If you choose to walk at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.”

The study will be published in the American Journal of Physiology Endocrinology and Metabolism.