High-Intensity Training – How It Can Help Burn Belly Fat?
For many people, the best part of the day is spending a few hours in the gym while some other lookout for simpler ways to achieve their weight loss goal. Losing those extra pounds especially from the belly is the dream of many people. So can it be achieved through high-intensity training? Let’s find out.
If you go on searching the exact definition of high-intensity exercise, you end up your effort in vain because it’s a vague concept. However, the basic meaning of high-intensity workout is to exercise at higher heart rate. Experts described this as sprint-type interval training which involves running or cycling at a very high pace for an interval of 20-60 seconds, recovering and then again repeating the same.
However, this does not mean high-intensity workout exclusively denotes interval training. It can be running or jogging or similar exercise in which your heart rate is high.
What should be the ideal heart rate during high-intensity training?
Whether you are lifting weight, running or jogging, if you’re exercising at a rate at which your VO2 or maximum oxygen utilization is above 75 percent which equals to 85 percent of heart rate, it is called as high-intensity training. In case of sprint-interval training, the maximum heart rate can be 95 percent.
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Why is removal of belly fat important?
In recent times, high-intensity training has been gaining popularity as one of the fastest methods for losing weight, especially the abdominal fat. In both men and women, this is the area where the body stores most of the calorie excess.
There are two types of belly fat if we look from the health perspective. Both these fats add inches to the waistline.
- Subcutaneous belly fat – This lies underneath the skin surface and you can grasp it with your fingers. This type of fat can affect a person mentally.
- Visceral fat – This type of fat is deeper and surrounds the area where internal organs such as liver, kidneys, and intestines reside. As per medical professionals, visceral fat induces worst metabolic health consequences by reducing the level of good cholesterol (HDL) and raising the level of bad cholesterol (LDL) as well as triglycerides in the blood.
Visceral fat is linked to metabolic syndrome, a condition associated with abnormal glucose, fats, obesity and high blood pressure. But the problem is, you won’t be able to tell which one of the fats is more in your belly area.
Can high-intensity training help in reducing belly fat?
Exercising and losing weight are both beneficial for our health. However, it will be much better if we can target visceral fat by doing a specific exercise. According to recent research published in the Journal of Medicine and Science which is also the official journal of the American College of Sports Medicine, both types of fats can be successfully reduced with high-intensity training.
There are also other studies which indicate that one can lose as much as 48 percent of belly fat through high-intensity training.
What exercises can we do under high-intensity training?
The best way to cut belly fat is to do circuit training. It’s a combination of different exercises done swiftly from one to the other. Under this technique, you have to move in quick sessions with little rest. By doing this, you are keeping your heart rate high, which in turn, boost the intensity of your weightlifting.
Following are the exercises which can help you get the most out of high-intensity training:
Also known as cardio exercise, this type of workout involves repetitive movement of the limbs for a long period of time. This exercise raises the temperature of your core, helping you burn both visceral and subcutaneous fat. Choose any form of cardio exercise and it would be beneficial be it running, jumping rope, brisk walking, swimming, rowing and step aerobics.
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This exercise can be performed by making alternate intense moves. Start your exercise with light warm up and then step on to perform high to low effort in one to two ratio. For instance, if you are jumping rope, jump as fast as you can for 30 seconds and then jump lightly for 60 seconds and repeat the same for the rest of the session. Interval training will help increase caloric spending and burn fat faster.
Though cardio is an excellent way to burn subcutaneous fat fast, weight training has its own advantages. Muscle building increases your metabolic rate that helps you burn more calories when your body is at rest. It can also help in a number of chronic health problems. Follow an exercise plan which is a combination of cardio and weight training to take the full advantage of your results. Spend 2-3 days a week in exercises that target all the key muscle areas of the body.
In short, although it's worth trying to fit yourself in some higher-intensity exercise, it's not an easy task for beginners, especially who are unfit. But on the other hand, there isn’t any reason to get discouraged and disappointed when high-intensity exercise does not work for you. If you are putting your time and effort, most forms of exercises can help lose fat at some level.