It is known that obesity is a big risk factor for many health conditions, including heart disease, high blood pressure, cancer, and type 2 diabetes.
Research has shown that belly fat is particularly harmful to people’s health. However, reducing belly fat requires lots of effort and it is hard to achieve.
In a recent study published in the Journal of the American Geriatrics Society., researchers designed a 10-week, easy-to-perform, personalized, progressive vigorous-intensity interval training program.
They found that exercise could help reduce belly fat in older men who are obese.
In the study, the team examined adults from the Healthy Aging Initiative (HAI), an ongoing study conducted in northern Sweden.
The participants who were in the exercise group participated in a 10-week-long progressive exercise program starting in February 2018.
The program consisted of short, supervised training sessions, performed in a group setting, three times per week for 10 weeks.
A total of 36 participants were taught to perform body-weight-training exercises with minimal use of equipment, at first for 18 minutes, alternating exercise with rest periods in a ratio of 40/20 (for example, 40 seconds of work and then 20 seconds of rest).
The people worked up to a 36-minute training period as their training volume gradually increased.
Another group of 36 participants maintained their daily living and routines throughout the study and served as a control group.
The team found that the people in the exercise group decreased their fat mass by nearly two pounds and gained about one pound of muscle compared to the control group.
These people had a nearly tripled decrease in their total fat mass compared with participants in the control group. In addition, the exercise significantly decreased belly fat in the men but not the women who participated.
The researchers explain that 10 weeks of vigorous-intensity interval training could improve body composition in older adults with belly fat.
They hope the easy-to-perform exercises, designed to fit a home environment without the need for expensive gym equipment, could be generalized to other settings and groups of people.
If you care about exercise and your health, please read studies about this new 5-minute exercise may improve your blood pressure and brain health and findings of for older people, weight training is more important than cardio exercise.
For more information about exercise and wellness, please see recent studies about 6 things to know before you do high-intensity exercise and results showing that why people with type 2 diabetes should take resistance exercise.
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