Recent research shows that exercises to lose belly fat do not have to be as hard as you might think. The best exercise to lose weight takes half as much time as previously believed. Here is what the latest study says.
How Much Time is Necessary?
Aerobic exercise is probably the most effective of all the exercises to lose belly fat. However, although it may be the best exercise to lose weight, aerobic exercise has become controversial. This is probably because too much aerobic exercise is overly strenuous and causes inflammation.
What I’ve found that at least partly solves the problem is to exercise briskly, not strenuously. This could mean doing something as simple as a brisk walk. The key questions are, as always, how often and for how long?
Here is what you can expect from a brisk walk. During the first 15-20 minutes the stored sugar in muscle tissue, which is in the form of glycogen, is your main fuel. Beyond about 20 minutes, you begin to deplete circulating blood sugar (glucose) and free fatty acids. After about 40 minutes of brisk exercise, you start burning more of your stored liver glycogen and begin breaking down stored fats. A brisk walk of 60 minutes, therefore, puts you into a low level fat burning mode in the final 20 minutes. Brisk 1-hour fat burning walks are most effective for overall fat reduction when you do them at least 3-4 times per week.
Doing Half as Much Exercise
A just released study out of the University of Copenhagen shows the benefits of just 30 minutes instead of 60 minutes of aerobic exercise. Here is the detailed reference information from this article:
Rosenkilde M, Auerbach PL, Reichkendler MH, Ploug T, Stallknecht BM, Sjödin A. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise – a randomized controlled trial in overweight sedentary males. Am J Physiol Regul Integr Comp Physiol. 2012 Aug 1. [Epub ahead of print]
Sixty-one participants were divided into three groups: 1) the control, those who stayed continuously sedentary; 2) those who exercised moderately (aerobic for 30 minutes per day, expending 300 kcal per session); and 3) those who exercised extensively (aerobic for 60 minutes per day, expending 600 kcal per session). Results were measured after 13 weeks.
The moderate exercise group lost an average of almost 7.4 pounds, compared with almost 6 pounds in the high exercise group. These differences were not statistically significant. Likewise, fat mass also decreased similarly in both treatment groups.
The bottom line is that the high exercise group expended twice as much energy as the moderate exercise group, without a compensatory change in weight loss or body fat mass. The nice conclusion for us all is that 30 minutes of exercise provided the same result as 60 minutes of exercise.
There you have it. Now go and get at least of 30 minutes of aerobic exercise every day. And do not worry about whether it is enough.
Making exercises to lose belly fat easier,