The fat that accumulates inside the belly, called visceral fat, can be eliminated by practicing exercises, especially aerobics such as walking or pedaling, or those that combine the cardiovascular part with strength exercises such as functional gymnastics or crossfit, for example. In this way, the body will burn calories and decrease the accumulation of fat in the abdominal region and the rest of the body.
It is important to remember that, in addition to physical exercises, a diet that facilitates the burning of fat should be combined, since those rich in sugars and fats facilitate the accumulation of fat and belly growth. See what type of diet to follow in order to eliminate visceral fat.
Visceral fat is very dangerous as it increases the risk of developing diseases like diabetes, high blood pressure and heart disease, as well as causing the outgoing belly that many do not like to have. Some of the key ways to eliminate it efficiently are:
1. Fast walk or jogging
Walking or jogging exercises intensify heart rate, speed up metabolism and are therefore a great way to lose visceral fat. However, to obtain good results, it is necessary to practice these exercises for at least 30 minutes to 1 hour, 3 to 5 times a week.
2. Jump rope
Jumping rope is a great exercise because it is intense. About 30 minutes of this exercise allows a person to burn up to 300 calories, in addition to helping tone the muscles of the thighs, buttocks and abdomen.
This exercise is not recommended for those who have knee osteoarticular problems and it is also recommended to have a sneaker that better absorbs the impact of the jump.
3. Functional gymnastics
A good functional training, led by a physical education professional, can cause a great loss of calories and decrease visceral fat in a few weeks. This type of activity consists of exercising without the use of gym equipment, using the weight of the body itself, and the use of elastic cables, small weights and balls, for example.
As they are very dynamic exercises and elaborated according to the objectives of each person, functional gymnastics are indicated for those who want to lose weight and to lose fat, because they help strengthen the muscles of body, including abdomen, lumbar, butt and thighs.
Cycling is a great way to eliminate visceral fat because it works the cardiovascular part and causes intense burning of calories. It is necessary for the exercise to be practiced at least 3 times a week, for 30 to 60 minutes, and in an intense way, and not just a stroll.
Cycling can burn up to 400 calories an hour, in addition to strengthening the legs and abdomen.
5. Practice CrossFit
CrossFit is a great form of exercise to burn calories and eliminate visceral fat because it is very dynamic and uses multiple muscle groups at the same time. This way, in addition to slimming, it also improves physical ability, increases endurance and strengthens muscles.
CrossFit can be practiced in gymnasiums, in gyms of the modality or at home, with the guidance of a physical educator.
Dancing is a great form of aerobic exercise, and when practiced at least 3 times a week, it is great for losing abdominal fat. Some modalities include zumba, FitDance, ballroom dance or hip hop, for example, and are capable of eliminating up to 600 calories in 1 hour, in addition to fighting depression, improving balance and improving posture.