The best exercise to reduce belly fat!
A high percentage of visceral fat is linked to many health risks including type 2 diabetes, heart disease, and cancer.
A study showed that high-intensity interval training (HIIT) can help lose a significant amount of visceral fat.
Excess fat storage in the visceral body is associated with an increased risk of death. This is regardless of having a normal body weight and BMI. And trainers found that losing fat in certain parts of the body through "positional training" can be heard. However, research indicates that HIIT can be a "time-effective strategy for improving body composition."
HIIT includes short bursts of intense physical work, followed by short rest periods. These types of workouts, because they are high-intensity, tend to be short in duration as well.
This makes it a good choice for people who are short of time when it comes to exercise.
HIIT is designed to keep your heart rate up and burn more fat in less time.
And an academic review published in Sports Medicine found that HIIT "significantly reduced" total, abdominal, and visceral fat mass.
The analysis relied on 617 people with an average age of 38.8 years, 52% of whom were female.
The researchers used body scans or magnetic resonance imaging to study changes in the concentration of visceral fat.
And the research found no difference in the amount of visceral fat that both sexes burned through HIIT.
The study also found that a HIIT running session was more effective than a cycling session in reducing visceral fat mass.
Furthermore, high-intensity training (above 90% of heart rate) was "more successful in reducing whole-body obesity".
Whereas lower intensity tends to better target abdominal and visceral fat mass.
HIIT training also helps burn more calories when compared to aerobic exercise.
However, measuring your waist circumference can never reveal whether HIIT training actually reduces visceral fat. The only way to detect visceral fat is through imaging. However, there is a less invasive way to recognize the signs of visceral obesity.
Some routine tests can find low HDL cholesterol, high blood pressure, high fasting blood glucose, and high triglycerides, all of which are linked to excess visceral fat.
And the HIIT training experience can be easy and straightforward. For a session, a timer and some strong spur of the 'all-out' work are the only equipment needed.
According to the American College of Sports Medicine, work intervals should range from five seconds to eight minutes, and be conducted at 90% of your maximum heart rate.
For the total duration, it is best to stick to the short sessions.
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