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According to a new study, the best exercise to burn belly fat is aerobic exercise. With the right intensity of exercise, aerobic exercise helps bring a more balanced physique.
1. The truth about belly fat
Belly fat is what scientists call visceral fat. It is found deep in the abdominal cavity, filling the spaces between internal organs. Accordingly, belly fat is considered more dangerous to health than other fats. Many studies have shown that belly fat is associated with a higher risk of cardiovascular disease, diabetes and certain types of cancer.
MORE: Can weight training reduce belly fat?
2. Aerobic exercise effectively reduces belly fat
A study published in the American Journal of Physiology Endocrinology and Metabolism found that people who did aerobics for 8 months lost about 6.35cm2 of belly fat (as measured on CT scans). This number is about 1.5 times higher than those of people who combine aerobic exercise and weight lifting and up to 20 times higher than those who only lift weights.
According to researcher Cris Slentz (Duke University): Resistance training is great for improving strength and reducing body fat. But aerobic exercise is better for losing belly fat because it burns more calories.
The researchers also said that overweight and obese people will save more time to lose fat if they only do aerobics instead of doing aerobics and doing other subjects (endurance training). In the study, aerobic exercise burned 67% more calories than endurance training.
Aerobic exercise is the best choice to reduce liver fat, reduce the risk of non-alcoholic fatty liver (a leading cause of cirrhosis). At the same time, aerobic exercise also improves insulin resistance, reduces liver enzymes and triglyceride levels. From there, it reduces the risk of cardiovascular disease and diabetes.
SEE ALSO: Eat enough nutrition but lose belly fat
Tập Aerobic giúp đem lại nhiều lợi ích về sức khỏe cho người tập
3. How appropriate is the intensity of aerobic exercise?
Results obtained from aerobic exercises to reduce belly fat and slim waist depend on the exercise program. Performers need to assess how many exercises they practice, how far they can walk, how many calories their body burns,... In the case of low-intensity aerobic exercise, it will take a long time to burn together. amount of fat compared to high-intensity exercisers.
4. How does aerobic exercise lose fat properly?
Like other weight loss exercise methods, aerobic exercise also has principles to follow to get the best results. Specifically:
Should practice regularly, if not at least 5 times/week, at least 50 minutes/session; Do a light warm-up about 5 - 10 minutes before training; Relax your body about 5-10 minutes after finishing the exercise session; Should choose aerobic exercise suitable for heart rate; During aerobic exercise, you need to keep your mind relaxed, do not exercise too hard and do not exercise too gently to get the desired weight loss effect; People who are sedentary should choose popular and popular aerobic exercises; Need to have a specific aerobic exercise plan; You should practice the correct posture because if the wrong posture can be counterproductive. Aerobic exercises to reduce belly fat in a short time are only supportive, helping to reduce fat relatively. To achieve the expected results, the practitioner needs to maintain a long-term exercise habit combined with a healthy and reasonable diet.
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Reference source: livescience.com
