Visceral fat lies deep inside the abdomen, surrounding internal organs such as the liver, intestines, and stomach. Unlike belly fat, this type of fat cannot be touched or pinched. Visceral fat is dangerous because it increases the risk of cardiovascular disease, type 2 diabetes, high blood pressure, fatty liver disease, and other diseases, according to the health website Healthline (USA).
Lifting weights not only helps increase muscle mass but also has the effect of reducing overall body fat.
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To effectively reduce belly fat and visceral fat, everyone should apply the following forms of exercise :
Walk
Walking is a simple, accessible exercise that helps you lose weight and improve your overall health. Regular walking helps burn calories, reduce belly fat, and reduce your risk of diabetes and heart disease.
Walking also helps maintain muscle mass, improves mood, reduces stress, and helps the body feel good. It is a low-intensity form of exercise that most people can start right away without any special equipment.
Workout on the treadmill
Walking or running on a treadmill is an effective way to burn calories, improve cardiovascular health and help reduce belly fat. Experts recommend that adults should exercise at least 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week to maintain health.
Strength training
Strength training, also known as resistance training, improves muscle strength and endurance. These exercises include weightlifting, squatting, and deadlifting. Not only do they increase muscle mass, they also increase your metabolic rate, meaning your body burns more calories even when you’re not exercising. All of these can help reduce overall body fat, including belly fat.
In addition, combining strength training with endurance exercises such as jogging and cycling will also bring higher visceral fat loss results.
Water aerobics
Aqua aerobics is an effective form of exercise to help lose weight and reduce belly fat. Studies show that exercising underwater can help you lose about 3 kg and reduce your waistline by 3 cm in just 10 weeks.
In particular, this method is very beneficial for women and people over 45 years old. In addition to supporting weight loss, water aerobics also helps improve flexibility, endurance and reduce pressure on joints, suitable for people with bone and joint problems, according to Healthline .
Source: https://thanhnien.vn/4-bai-tap-giup-giam-mo-bung-nhanh-nhat-185250314152323688.htm
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