Most of us adopt an ill approach towards fitness and stay away from exercising by giving excuses. We either blame our busy work schedule, hectic lifestyle or stress. In the 24 hours duration, some don't dedicate even 30 mins for fitness. If you are one of them, you should adopt some ways to find time for exercise. According to a new meta-analysis published in Mayo Clinic Proceedings, exercise can reduce belly fat commonly known as the visceral fat, surrounding our major vital organs. If you want to know how more about visceral fat and how to burn it, keep reading. Number of Push-Ups You Can Perform Could Indicate Your Heart Attack Risk! Step-by-Step Method to Perform the Exercise Correctly.
If you think fitness is expensive, think again. Exercises and physical activities can keep us healthy and help us save money, which we might otherwise be spending on medicines. Exercise releases endorphin in our body, which is a stress-relieving hormone. One should enjoyed it rather than thinking of it as a chore.
But exercising doesn't necessarily mean hitting the gym, lifting some weights and performing cardio on machines. We exercise without going to the gym or by buying cardio machines like treadmill, elliptical, spinning cycle, etc. One can wake up in the morning or find time after work at home to do freehand body weight exercises like squats, push-ups, planks, etc.
You could even gift yourself a bicycle and do vigorous cycling for thirty minutes every day to burn that extra flab. There are various High-Intensity Interval Training(HIIT) exercises helps in reducing visceral fat along with endurance development, which do not require any equipment.
Tabata exercise is one of the most popularly known HIIT exercises, where you have to perform the exercise for four mins, involving eight rounds. Each round involves 20 secs of training followed by 10 secs of rest. Beginners can complete two to three sets of four minutes each for a better results. Foods to Eat After a Workout: How A Protein-Rich Meal Can Help You Build Muscles.
However, anaerobic(resistant) training is also necessary along with aerobic exercises. Aerobic training uses outside oxygen to burn fats, whereas anaerobic training strengthens up our muscles. Now the question arises, how can we do resistant training at home. Well, it's quite simple, we can do anaerobic exercises at home with resistant tubing band, which is not that expensive. Click on the videos below for Tabata workout and resistance tubing band workout.
Tabata Workout for Beginners:
Resistance Band Workout:
Harmful effects of Visceral Fat:
Visceral fat can increase the risk for various chronic diseases like diabetes, heart disease and cancer. This fat accumulation can increase chances of these diseases by increasing the volume of blood circulating and releasing inflammatory proteins, which can clog the arteries. American Heart Association recommend each to perform at least a total of 150 minutes of moderate intensity exercise in the entire one week period for a healthier heart. It is also suggested to include HIIT in the training program rather than just following simple endurance exercises like jogging and brisk walking.
Exercise for better future and a longer life. Exercising need not be an expensive affair if you want basic fitness. It can be done anytime, anywhere. For optimum results, physical activities for just 30 mins or 60 mins is necessary. Ultimately, they will majorly depend upon how you spend the rest 23 hours. Your diet, sleep and stress level will also play an important role in visceral fat loss. It is rightly said 'Health is Wealth', so we should manage to take out a few minutes for exercise from our daily life schedule.
(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)