This loss of abdominal fat is associated with a decreased risk of cardiovascular disease.
In two similar studies, Ross et al. These findings are important because in the event that weight loss is not achieved, a person who is at increased risk of coronary artery disease CAD , or its comorbid conditions i. It is well established that exercise and diet modification is the best method for weight loss. However, Ross and colleagues and Sopko and associates also show the efficacy and worth of exercise only programs for promoting weight loss in overweight and obese populations.
Also, from a health perspective it is quite meaningful to emphasize that aerobic exercise independently decreases the risk of CAD and related comobidites. For health benefits, Ross et al. References: Grundy, S. Blackburn, M. Higgins, R. Lauer, M. Perri, D. Roundtable Consensus Statement: Physical activity in the prevention and treatment of obesity and its comorbidities. Sports Exerc. Hagan, R. Upton, L. Wong, and J. Pate, R. Pratt, S. Blair, W. Haskell, C. Macera, C. Bouchard, D.
Buchner, W. Ettinger, G. Heath, A. King, et al.
Physical activity and public health. Ross, R.
Dagnone, P. Jones, H. Smith, A. Paddags, R. Hudson and I. Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: A randomized controlled trial. Is abdominal fat preferentially reduced in response to exercise-induced weight loss? Freeman, and I. Sport Sci.
Sopko, G. Leon, D. Jacobs, N. Foster, J. And, you don't need a treadmill to do it. Just lace up your shoes and hit the road.
But pounding pavement doesn't have to be a mindless workout. Running in intervals—speeding up and slowing down your pace—will help make the minutes and miles go by quickly. Run in fartleks, which means speedplay in Swedish, where you pick up the pace every other street lamp or water hydrant you hit, and then slow down after you pass the next one.
Follow these running tips in the video below:. Jumping rope is essentially a full-body workout. Fire up your quads and glutes to help you explode from the ground, and engage your core to keep you upright and stable as you land back down to the ground. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement all comes from the wrists.
Women are quickly taking over the weight room, and you should get in on the action, too. Strength training can help you build lean muscle mass and rev up your metabolism, which starts to slow down once you hit your 30s. Maintaining muscle alone burns at least 30 calories per pound. But there are more reasons to hit the squat rack than just getting swole.
Resistance training also helps prevent osteoporosis. So if you lift heavier, your bone grows stronger as a response. Deadlifts, anyone?
Kickboxing is a great way to burn calories and fat, sculpt muscles—and get some serious stress relief! Nothing can knock stress better than throwing a punch.
By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.
Spinning, whether it's on an actual bike or a stationary one, is one of the best ways to burn calories and build endurance. If you don't like running, spinning is a low-impact alternative that'll crank up your heart rate. But there's more to pushing the pedal than speed. By practicing good form and engaging your core as well as your thighs and glutes , spinning can be a full-body workout, too.
Whether you're doing a heavy climb in first position or sprinting in second, your core is the key to spinning efficiently and quickly. And as you drive your foot down with each stroke, it's all about squeezing your inner thighs. HIIT workouts are, by far, one of the most effective ways to burn calories and hike up your metabolism. And, the best part is these workouts don't have to go for very long. Some HIIT workouts can last for only 10 minutes, but it's only effective if you push your body to its limits with all-out energy.
Research has shown that HIIT can help burn belly fat , aka the worst kind of fat that puts you at risk for heart disease and other health conditions. Try our minute, total-body workout to rev up your metabolism. If you haven't used your gym's rowing machine, you're missing out on one of the best pieces of cardio and strength equipment. Working your quads, glutes, hamstrings, core, arms, and back, you get a total-body workout that'll have you pouring sweat.
Contrary to what most people think, the power of rowing mostly comes from your legs—not your arms. Engaging your quads and glutes, you drive your legs back to pull the handle towards your chest. Follow these pro tips to perfect your rowing form.
Don't be fooled by the elliptical! It might look an easy machine, casually spinning your legs while watching TV or reading a magazine. But if you crank up the resistance and work at a hard pace, it'll leave you breathless. Be sure to stand up straight to lengthen your abs and engage your upper-body muscles. Making use of the handles and swinging your arms will help you blast more fat and calories.