There are two types of hatred “fat” that can make you feel angry. One is "subcutaneous fat", which is directly under the skin and can be pinched with a finger to check the thickness. The other is "visceral fat" that is found around the internal organs in the deep part of the body and cannot be confirmed by yourself.
Visceral fat is likely to cause lifestyle-related diseases. This time, I asked Dr. Naohiko Watanabe, a medical doctor, about how to burn and reduce this visceral fat.
How to burn internal fat
“Exercise” is the most effective way to reduce visceral fat. Visceral fat is more flammable than subcutaneous fat, and it has been found that training for a short period of time has some effect.
Many people think of exercising to reduce fat as an intense muscle workout. But it ’s carbohydrates that are mainly consumed by high-intensity exercises that ca n’t last 30 minutes.
It is rather aerobic exercise that can consume a lot of visceral fat as energy. Relaxing aerobic exercise is more effective for burning fat than training with a heavy muscle load.
The basic set is "Muscle training 10 minutes + aerobic exercise"
It is healthy just to continue aerobic exercise, but to increase the visceral fat burning greatly, a method that combines aerobic exercise with about 10 minutes of muscle training is effective.
Aerobic exercise to burn off visceral fat
The important thing about aerobic exercise is not to do too much. Make sure you control your strength and walk or jog for more than 30 minutes.
running
In running, if you run too fast, the proportion of anaerobic exercise increases, and the proportion of carbohydrates used as an energy source increases. It is said that if you keep running at 50 to 70% of your maximum heart rate, the fat burning effect is high.
walking
If you are not good at running, you can burn off visceral fat even with regular walking. Let's devise various methods such as walking fast for 45 minutes to 1 hour every day, or increasing opportunities to walk in daily life.
Slow jogging
According to a 2011 Duke University study published in the American Journal of Physology, jogging about 20km a week can reduce belly fat.
swimming
Underwater, gravity is 1/6, so there is less strain on the knees and lower back, and you can continue to exercise longer than on land. It is also effective as an aerobic exercise because it consciously breathes. Because it moves against water pressure and water current, you can continue to slowly move and walk in the water, increasing calorie consumption.
Strength training to burn visceral fat
During muscle training, hormones that promote fat burning are secreted. Therefore, if you perform muscle training first and perform aerobic exercise with fat burning promoted, the fat burning effect will be further improved. For each of the following exercises, let's do 3 sets of 10-12 times as a set.