Lose belly fat with outdoor cardio training.
Belly fat is not only unsightly, it poses considerable risk to your health. Also known as visceral fat, belly fat is found in the abdominal cavity between the internal organs, and according to Duke University Health, increases the risk of heart disease, diabetes and some cancers. There are no cardiovascular exercises specifically designed to lose belly fat, but cardio training that reduces your overall levels of body fat will help you get rid of that unhealthy unpleasant bulge adorning your midriff. And best of all, you don't have to go to the gym.
The intensity at which you perform your cardiovascular exercise has little bearing on its ability to burn belly fat. According to Cris Slentz, Ph.D., of Duke University, вЂњWhat really counts is how much exercise you do, how many miles you walk and how many calories you burn. If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.вЂќ With this in mind, choose a cardiovascular routine that suits your capabilities.
If you are new to exercise, are elderly or have joint problems, moderately intense cardiovascular exercise such as brisk walking that has a low impact on your joints is ideal activity to help you lose belly fat. Brisk walking for 30 minutes a day also adheres to the Physical Activity Guidelines for Americans set by the American College of Sports Medicine. The guidelines recommend a minimum of 150 minutes a week of moderate-intensity cardiovascular exercise. As you get fitter and stronger, you may wish to include a hill in your route for variety and to maintain the training effect.
If you are strong and fit enough and wish to lose belly fat quicker, include vigorously intense cardiovascular exercise such as running in your routine. According to the Mayo Clinic, a 200-pound person running for an hour at 8 mph burns 1,074 calories. On the other hand, a 200-pound man walking for an hour at 3.5 mph burns 391 calories. For a further progression, incorporate intense intervals into your running. For example, sprint for 20 seconds, then walk briskly or jog for 60 seconds. Repeat this 10 times for an intense belly-fat-burning cardio routine of approximately 13 minutes. According to a study published in the November 2012 issue of the вЂњAmerican Journal of Physical Medicine and Rehabilitation,вЂќ high-intensity interval training helps reduce belly fat and the risk of diabetes and heart disease.
Though not cardio training in the traditional sense, body-weight circuits increase your heart and breathing rates, and burn calories and belly fat. They also help maintain and increase your muscle tissue, thus elevating your metabolism and capacity to burn belly fat at rest. Do four to six circuits of squat jumps, pushups, lunges and the bicycle maneuver with a minute's rest between circuits. To perform squat jumps, hold your arms in front of you, drop into a controlled squat, push up and jump as high as you can while raising your arms to the ceiling. Land on your toes and drop into another squat. Do 12 to 20 repetitions. To perform the bicycle maneuver, lie on your back with your hands on your temples. Raise your shoulders and knees, then pull your left knee to your right elbow and your right knee to your left elbow in a bicycling motion. Repeat for 20 reps.