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Aerobic exercise increases heart rate; breathing speeds up when targeting belly fat (i.e. visceral fat). What movements can you make in your home?
A person’s waistline can grow inches as visceral fat pushes out against the abdominal wall, Harvard Medical School confirmed.
Not only can visceral fat make you look bigger, it has long-term health consequences.
Visceral fat cells are “biologically active” as they create cytokines, which trigger inflammation in the body.
Inflammation is a significant risk factor for disease, including heart disease.
In addition, visceral fat secretes retinol-binding protein 4 (RBP4), a molecule that increases insulin resistance.
In other words, high levels of visceral fat can contribute to the development of type 2 diabetes.
In addition to an increased risk of heart disease and type 2 diabetes, large amounts of visceral fat have been linked to hypertension.
READ MORE: How to Live Longer: Five Habits to Adopt in Your Life to Increase Life Expectancy
Healthline continued: “Then jog or walk in place for one minute for active rest.”
This is known as a circuit and it is recommended that you repeat the circuit two or three times.
A five minute rest period is encouraged between each set of circuits. Cooling down is necessary after the end of the workout.
This requires a slight stretch, which helps prevent muscle cramps and dizziness.
How can I measure my visceral fat levels?
Harvard Medical School noted, “A tape measure is the best home option for keeping visceral fat in check.”
Place the tape measure horizontally in line with your navel and wrap it around your body.
While you are relaxed and the tape measure rests gently on your navel, take the measurement.
A circumference measurement of 35 inches or more is considered a sign of excess visceral fat.
Another significant sign is if you notice that your pants feel snug at the waist.
It is recommended that you engage in “at least 30 minutes of moderate intensity activity most days”.
The easiest way to reach this altitude is to engage in a daily brisk walk or bicycle.
These activities are outdoor activities, but even walking around the house while on the phone could help reduce visceral fat levels.
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