Horizon Clinics's blog : Aerobic Exercise for Visceral Fat: At-Home Workouts

Visceral fat is the fat deposition around the abdominal cavity. At times, even a fit person gets diagnosed with visceral fat inside. It is common nowadays but leads to several complications.

How to Diagnose Visceral Fat?

The simplest way is to look for an increase in waistline. Yet, sometimes skinny people have visceral fat coating their inner organs.

The pricey way is to go for a CT scan or MRI. But the natural way is to:

1. Calculate the BMI (Body Mass Index). - BMI of more than 23 is an alert of high visceral fat.

2. Waistline trick. - The waist >35inches in women is a red flag for visceral fat level.

In men, the waist >40inches is the alert signal for a higher Visceral Fat Level.

Dangers of Visceral Fat

Obesity
Heart disease
Type 2 diabetes
High cholesterol

How to Reduce Visceral Fat?

The best way to reduce visceral fat is following a routine of Aerobic exercises. In fact, there are multiple Benefits of Aerobic Exercise for the ones who follow a routine regularly.

Include these exercises in your routine:

Squatting
Running
Biking
Swimming

Benefits of Aerobic Exercise at Home

Aerobic is the most common exercise form opted by people all over the world.

There are several benefits. It heightens the heart rate, and a regular oxygen supply ensures fat burn.
Aerobic exercise is also the best way to reduce visceral fat. The moves help to provide more oxygen around the body.

So, definitely add aerobics for visceral fat reduction.

Moreover, there are proven Psychological Benefits of Aerobic Exercise. It gives confidence and ensures a body-positive attitude.

How to Do Aerobics at Home?

Aerobics is the cardio of gym language. Anything that shoots up the heartbeat and gives the stored fat a hard time is aerobics. The best form of cardio is swimming. But what is better than to learn some good basic cardio at home?

So, let's dive in:

#1. Mild Jogging

Take up the yoga mat and gear up for a solid 15mins. A mild running gives the body some time to prepare for the heavy workouts.

#2. Dancing

Often, people associate aerobics with dancing. The key to good exercise is enjoyment. If you are a dance-loving person, put on your dancing shoes. There are no limitations to dancing as a workout. So, go salsa on those fatty acids.

#3. Rope Jumping

Rope jumping is the easiest and most effective method for fat burn. It burns the fat readily. It is the most effective exercise for beginners as well.

As the level increases, one can opt for speed jumping rope. Try hard training cardio exercise if you feel the above exercises are easy and doable. Also, opt for some tougher exercises to check the stamina:

#4. Squat Jumps

Stand straight with feet shoulder-width apart.
Bend knees.
Land the upper body.
Repeat.

#5. Box jumps

Take a good built wooden box.
Stand straight.
Bend your knees with hips shoulder length apart.
Jump on the box, land, and jump back.

#6. Lunges Jumps

Stand straight
Bend the knee at 90 degrees, one at a time.
Pull up the upper body and repeat.

#7. Jumping Jacks

Stand straight with feet at shoulder distance.
Open the arms towards the side.
Jump slightly and clap with the arms above the head.

#8. Knee jump

Stand straight.
Try jumping with the knees slowly.
Repeat.

Extreme Cardio Workouts

#1. Mountain Climbing

1. Start with a plank.

2. Lift the knee towards the chest.

3. Switch and alternate.

#2. Plank Ski Hops

1. Start with a plank.

2. Jump with feet with hands under the shoulder and rotate knees with legs together.

3. Jump back into plank. Repeat.

#3. Diagonal jumps

1. Stand straight.

2. Tilt a little to one side and stretch your other leg.

3. Come to rest and start with others.

#4. Burpees

1. Stand with feet shoulder apart.

2. Jump to the ground in a plank position.

3. Do a push-up.

4. Jump back in a squat position.

What to Avoid During the Aerobic Sessions?

Safety precautions should be followed. Cardio makes the body do vigorous pumping. So, there are some restrictions.

Who Should Consult a Doctor before Starting Cardio?

1. Diabetic patients

2. High blood pressure patients

3. People with osteoporosis

4. People with breathing issues

5. People with serious/recent injuries.

Other Precautions to be Followed:

1. Relax after a workout

2. Muscles need nursing after a workout

3. Start slow.

4. Water is a must.

5. Soak in a warm water bath.

How Effective is the Aerobic Exercise?

Aerobics is a full-body workout that helps in more ways than imagined. A regular aerobic workout helps in losing visceral fat. The prime focus is around the tummy, buttocks, and thigh region.

Regular 30 mins workout daily can give results in just 15 days. But the prime reason for a workout is to have a healthy body. Even if the waistline takes time to shrink, remind yourself YOU ARE CHANGING FOR BETTER.

Good things take time. So, take care of your health, follow your routine, and together, we combat the issues!

ABOUT THE AUTHOR:

Horizon Clinics brings you everything health, lifestyle, and beauty in a bite-sized, easy-to-read format. Our aim is to help you develop a healthy lifestyle through well-informed decisions. For more such content on workouts and health science, do visit us on our official website Horizon Clinics.

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