As people get older, it is common to see an increase in belly fat, collects along the waist. This is usually because muscle mass decreases with age as it increases fat. Belly fat can make you feel self-conscious or may cause difficulty in engaging in your favorite pair of pants.
However, there are also some health risks associated with excess belly fat, including:
- High pressure
- High cholesterol
- Type 2 diabetes
- Breathing problems
- Heart disease
Because of these risks, it is a good idea to try to control your belly fat. There are three types of belly fat: subcutaneous, intramuscular and visceral. Visceral fat is the type that lies between the organs and is known as belly fat. Even if you have a normal weight of weight and body mass (BMI), very visceral belly fat can still lead to a variety of health problems.
Stubborn Belly Fat Loss - Top Exercises for Belly Fat
There are many exercises out there, but not all are created equal when it comes to banning the fat of the belly. However, scientists and doctors agree that incorporating physical activity into their daily routine is a great way to burn fat from unwanted belly. Here are some belly fat exercises that you can try to help you lower your waist.
. Aerobic or cardio exercise
Your first step in the visceral fat burning is including at least 30 minutes of aerobic exercise or cardio in your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat.
Some large cardio of aerobic exercises for belly fat include:
- Walking, especially at a fast pace
- Running
- Biking
- Remo
- Swimming
- Cycling
- Group Fitness Classes
When choosing a cardio activity, make sure it's something you like to do. In this way, you are more motivated and wait for your exercise routine.
. HIIT or Training Interval
. High intensity interval training (hiit) and interval training are exercise routines that incorporate short explosions from intense exercises mixed with lower intensity movements and rest periods. Research shows that hiit exercises for weight of belly help control and improving its general physical condition.
These routines are not very time-consuming, but still get your heart pumping and work all your body. Each routine has a selection of activities that include the following movements:
- Pushing
- Pulling
- Squatting
- Deadlifting
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Normally, a hiit routine stop 30 seconds of intense activity with 30 seconds of rest just after before passing to the next activity. The sequence can be repeated a few times to get the maximum benefit.
Some hiit exercises that people of all levels of fitness and ages may try are:
- Jacking Jacks
- Burpees
- push-ups
- Jump Squats
- High knees
To get started, choose a handful of hiit exercises for belly fat. Perform an activity for 30 seconds and rest for 30 seconds. Make the next activity and then rest. When you finish all activities, you can repeat the cycle a few more times.
. Abdominal exercises
Because the belly fat is on the waist and stomach region, doing some abdominal exercises can help fight it. They can help tone and flatten the stomach, providing you with a good source of exercise.
These exercises are great for men and women of any age. Some abdominal belly fat exercises you can try at home include:
- 60 seconds planks
- Bicycle Crunches
- Abdominal crunches
- Leg elevators
. Weight and Resistance Training
. Weight training is also an important component of belly fat burning. As the muscles burn more calories than fat when the body is at rest, having more muscle tone can help you burn more fat. Researchers also found that resistance training, which includes weight training, can increase thin weight, decreasing fat, and can boost metabolism at the same time.
Some weight training exercises for belly fat include in your routine are:
- Curls biceps
- Lunges
- Squats
- tricep kick-backs
With these exercises, you can make 12 repetitions with lighter weights, between five and eight pounds. Another option is to use heavier weights with fewer repetitions and rest time between sets.
Although it is important to get at least 30 minutes of moderate exercise per day, you do not want to overtranize and strive too much. Sometimes when you knock down, your body can produce a lot of cortisol. This is a stress hormone that is associated with belly fat, so the rest can actually make it harder to burn the belly fat. Just keep in mind the recommendations for moderate regular exercises and talk to your doctor if you have questions about how your exercise routine can benefit your waist.
