Dealing with excess fat in your midsection can not only be frustrating, but it’s also hazardous to your health. To stress just how dangerous this type of fat can be, research reveals that extra belly fat is associated with a greater risk of early mortality, no matter what your total body fat is. Needless to say, if a top priority of yours is to lose visceral fat and slow aging, you’re taking a very smart step in the right direction.
We chatted with Steve Theunissen of Smart Fitness Results, ISSA/IFPA Certified Personal Trainer and Registered Dietitian Nutritionist, who shares the best cardio exercises that’ll help you get your belly into shape. Theunissen tells Eat This, Not That!, “[Visceral fat is] one of the most dangerous [types of fat], as it increases your risk for heart disease and other health problems.”
Keep reading to learn how you can lose visceral fat and slow aging with these effective moves. Be dedicated to this fitness routine, and you’ll be feeling fit and healthy.
An abundance of visceral fat can lead to heart disease, heart attacks, stroke, type 2 diabetes, high blood pressure, and Alzheimer’s disease, as well as colorectal and breast cancer, according to Medical News Today. Theunissen points out that visceral fat is one of the hardest fats to come off. But fortunately for you, he fills us in on the following cardio exercises that will help you shrink visceral fat and keep you feeling younger for longer.
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There are plenty of reasons why you might want to make running a regular part of your exercise routine, including that it can lower your resting heart rate, enhance your max. oxygen intake, increase your levels of “good” cholesterol, and help you burn fat, according to Medical News Today. Theunissen also explains that running is a solid method to reduce your visceral fat, considering it torches calories and promotes weight loss. He adds, “Running also helps tone the muscles in the abdominal area, which can help to give the appearance of a flatter stomach.”
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Theunissen also suggests adding bike sprints to your cardio workout in order to lose visceral fat and feel youthful. If bike sprints are new to you, there’s no need to be intimidated. However, Theunissen says you should start off leisurely cruising for two minutes to properly warm up. Once you’re rolling and feeling comfortable, Theunissen says to begin sprinting for 15 to 20 seconds as fast as you can. Then, slowly cruise for 20 to 40 seconds. Repeat for a total of 6 to 10 rounds.
Beyond hitting the road while running or doing bike sprints, Theunissen recommends putting a rowing machine to good use. While rowing, you’re working out every major muscle group while also strengthening your grip, according to Live Science. On top of that, it’s a great exercise for your bones and is low-impact so it isn’t overly harsh on your joints. And of course, it’s a very solid cardio workout.
While getting active on a rowing machine, you’ll first want to warm up. Next, Theunissen instructs, “See how many meters you can row in 60 seconds of strong sprinting. [Take a three to five-minute break before] repeating the 60-second cycle while attempting to cover the same distance as your previous sprint.” Keep that going until you’ve repeated it five times.