Belly fat exercises: 'Effective and efficient' workout for speedy weight loss

07 April 2024 , 08:32

448     0

Shedding visceral fat can be hard but its proximity to the vital organs of the body means shifting it can have major health benefits (Image: Getty Images)

Many of us will have started thinking about shedding pounds ahead of holiday season - but there are many convincing health reasons why losing your tum might be a good idea.

Belly fat can be bad news, with visceral fat - the kind that accumulates around your middle - raising the risk of serious health conditions. People with high levels of visceral fat around their organs run a higher risk of conditions like heart disease and diabetes. Fortunately studies have shown that losing just 5 to 10 per cent of your body weight can make a real difference in keeping healthy into older age. Losing fat around the belly can be an extra struggle though, as the pounds often seem to cling on there even as you lose weight overall, especially after age 40.

Shedding visceral fat can be hard, it is stubborn but its proximity to the vital organs of the body means shifting it can have major health benefits. One of the most effective ways to shed unwanted belly fat is HIIT workouts. High-intensity interval training (HIIT) is an exercise routine that involves short periods of high-intensity or “burst” exercises” followed by brief recovery periods. This sequence is normally repeated several times over a 20-30 minute period.

HIIT workouts have been shown to be a very efficient way to burn fat in a short period of time. One study reportedly found that interval training gave 28 per cent greater reductions in total fat mass than moderate-intensity continuous training. The exact type of exercise performed during HIIT workouts can vary. One popular example is running on a treadmill switching between a very fast pace sprint and ten slower jogging or walking to rest and recover.

Even short 15 or 20 minute HIIT workouts can be effective, the key is to exercise at 5 percent to 100 percent of your maximum heart rate rather than 50 percent to 70 percent. This can mean that HIIT can potentially be unsafe for sedentary middle-aged adults - it is best used by those who are already in good shape and have a healthy cardiovascular system.

New Year resolutions you should make for 2023 based on your star sign

Anyone can work towards improving their fitness to a level where HIIT workouts are suitable for them, it is just best to start slowly if you aren’t used to exercising. Even if HIITs don’t sound like they are for you - there are lots of other ways to work off belly fat. Weightlifting is recommended by experts as a proven way to create more muscle in your body, which supports a healthy metabolic rate. Lifting weights doesn't have to mean pumping iron either - bodyweight exercises or yoga at home can be a great way to work fitness into your daily routine.

Joe Smith