It Is Recommended To Do Aerobic Exercise Effect On Your Health!
Increased visceral fat not only makes your stomach bloated and unsightly, but it also has a negative effect on your body. Aerobic exercise may help you get rid of that visceral fat. I will introduce the reason and method.
Is aerobic exercise good for visceral fat?
Why can aerobic exercise remove visceral fat? Let’s look at the causes of increased visceral fat.
Causes of increased visceral fat
There are two main types of fat attached to the human body, one is visceral fat, and the other is subcutaneous fat. Visceral fat attaches to the mesentery of the abdomen, holds the internal organs in place instead of bones, and protects them from external shocks. Subcutaneous fat not only keeps the body temperature constant but also stores nutrition during pregnancy and childbirth for women.
In addition, both have the property of storing excess fat and consuming it in the unlikely event of lack of energy. At this time, the visceral fat is preferentially stored.
The increase in visceral fat is due to the fact that the calorie intake exceeds the calorie consumption, and the excess calories are converted to fat and stored.
When the calorie intake exceeds the calorie consumption, it is a condition of overeating or, conversely, lack of exercise. Eating too much may also be due to stress. When basal metabolism decreases due to aging, even if you eat the same amount, you cannot burn calories, and visceral fat tends to increase.
It is generally said that men are obese when their abdominal circumference exceeds 85 cm. Excessive visceral fat increases the risk of various lifestyle-related diseases due to the bad components produced by adipose tissue. For example, diabetes, hypertension, and hyperlipidemia.
Fortunately, visceral fat burns more easily than subcutaneous fat, so it’s easy to get rid of it if you’re constantly running out of energy. To do that, you need to exercise and eat less.
Why aerobic exercise is good for visceral fat
There are 2 main types of exercise: aerobic exercise & anaerobic exercise. Of these, aerobic exercise is easier to remove visceral fat. This includes walking, jogging, swimming, aerobics, and cycling. Strength training is an anaerobic exercise.
Aerobic exercise uses the power of oxygen to burn sugars and fats as it produces energy. At first, more sugar is burned, but if you continue for 20 minutes or more, more fat will be burned, so the longer you continue, the more effective it is to reduce visceral fat.
On the other hand, anaerobic exercise uses carbohydrates stored in muscles as an energy source. Since fat is not burned, it has no direct approach to visceral fat. However, increasing muscle mass improves basal metabolism, Cenforce 150 and Vilitra to improve your intimate life.
Correct aerobic exercise method
So how do you do aerobic exercise to remove visceral fat effectively?
How to incorporate aerobic exercise
As mentioned earlier, aerobic exercise burns a lot of fat after 20 minutes or more. In the past, you were required to continue aerobic exercise for 20 minutes or more, but now it is said that 20 minutes or more throughout the day will have the same effect. If you don’t have a lot of time, try to do 10 minutes of exercise at least twice.
When doing aerobic exercise, “exercise intensity” is important. Exercise intensity expresses the “tightness” when exercising, and there are various indicators such as heart rate.
It is also recommended to do it in parallel with muscle training.
Not many calories can be burned by aerobic exercise. In 20 minutes, walking is around 70kcal, jogging is around 160kcal, cycling is around 120kcal, and swimming is around 400kcal. You can’t expect dramatic changes with just one day of aerobic exercise. To reduce visceral fat, it is important to continue doing it little by little every day.
Also, doing muscle training before aerobic exercise not only increases basal metabolism but also promotes lipolysis by secreted growth hormone and adrenaline. When you do aerobic exercise, it makes it easier for you to burn fat.
It is suggested to stretch before & after exercise. It increases the range of motion of muscles and relieves tension to prevent injuries during exercise.
How to get rid of visceral fat other than aerobic exercise
It is difficult and time-consuming to remove visceral fat by aerobic exercise alone. What other methods are there?
To get rid of visceral fat, your body needs to be constantly deficient in energy. To do this, the calories burned must exceed the calories consumed. Exercise increases calories burned, but the amount is insignificant. On the contrary, it is easier to reduce the calorie intake.
Nutritional balance is also important in the diet. Carbohydrates provide energy to move the body and nourish the brain. However, if you have excess, it will turn into fat, so try not to eat too much.
Dietary fiber slows down the rise in blood sugar levels and excretes excess components from the body. Vitamins and minerals are essential for smooth metabolism and good physical condition. Organize your menu so that you have all these nutrients in one meal.
Hydration also raises basal metabolism and promotes fat burning. Even when eliminating swelling, it is easier to discharge waste products if you drink water.
A full-time trainer will create a training menu that suits you and will support you in your daily life, including meals. It’s a little tough, but if you take it seriously, you’ll get some results.
Visceral fat is preferentially burned when there is a lack of energy. You can get rid of it with aerobic exercise, which burns fat with oxygen. It is also useful when combined with muscle training and controlling your eating habits.