Visceral fat is essentially intra-abdominal adipose tissue. The stuff can wrap itself around major organs, including the liver, pancreas and kidneys, and can release inflammatory materials inside of the body. Which type of exercise has been proven to kick this fat to the kerb?
Have you heard of high intensity interval training (HIIT)? Studies have proven the popular gym class can help you lose fat.
One analysis reviewed 13 experiments and 424 overweight and obese adults.
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It found that HIIT exercise can reduce body fat and waist circumference.
Waist circumference is important in measuring visceral fat levels – with men who have a waist measurement over 40 inches, and women over 35 inches, carrying too much visceral fat.
Another study found that people who performed HIIT three times per week for 20 minutes lost over four pounds of body fat in 12 weeks.
Interestingly, this body fat and weightless took place without any dietary changes.
Several studies supports the conclusion that body fat can be reduced with HIIT.
What is HIIT?
HIIT is an umbrella term for workouts that involve short periods of intense exercise followed by recovery periods.
This cycle is continued till the end of the class, but typically last between 10 minutes to half an hour.
Activities during HIIT can include biking, body weights and cardio.
Fantastic for those who suffer from type 2 diabetes, HIIT has been shown to reduce blood sugar levels.
A summary of 50 different studies found that HIIT reduces blood sugar levels and improves insulin resistance more than traditional exercise.
The quick and intense workout can also burn a lot of unwanted calories in a short amount of time.
Researchers have concluded that HIIT burned up to 30 percent more calories than other forms of exercise.
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Additionally, performing HIIT can lead to a reduced heart rate and blood pressure.
Some researchers propose that HIIT may even reduce blood pressure more than frequently recommended moderate-intensity exercise.
A great excuse to get out of the house and connect with people, attending a HIIT class works wonders on your health.
Nuffield Health’s Senior Personal Trainer, Phil Goulding, explains HIIT further.
He said: “HIIT is a form of cardiovascular exercise. HIIT can be further broken down into two main categories SIT (sprint interval training) and HIT (high intensity training).
“HIT is much more appropriate to the general public or average gym goer.
“This involves work periods ranging from 30 seconds to three minutes working between 80-100 percent of your maximum heart rate with shorter recovery periods than SIT.
“As a rule of thumb, I would recommend your recovery period should be at least the same as your work interval, and can become shorter as you get fitter.”
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