Aerobic exercise increases your heart rate; breathing speeds up when you target 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 against the abdominal wall, Harvard Medical School confirmed.
Visceral fat can not only make you look wider, it also has long-term health consequences.
Visceral fat cells are “biologically active” because they produce cytokines that trigger inflammation in the body.
Inflammation is a significant risk factor for diseases, 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 may contribute to the development of type 2 diabetes.
In addition to an increased risk of heart disease and type 2 diabetes, high levels of visceral fat are associated with high blood pressure.
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Healthline continued, “Then run or walk in place for a minute to rest.”
This is called a circuit, and it is recommended that you repeat the circuit two to three times.
You are encouraged to rest for five minutes between each series of circuits. After training, it is necessary to cool down.
This requires slight stretching, which helps to prevent muscle spasms and dizziness.
How can I measure my visceral fat levels?
Harvard Medical School notes, “A tape measure is the best home option for controlling visceral fat.”
Place the tape measure horizontally in line with your navel and wrap it around your body.
Relax, while the measuring cup gently rests on your navel, take the measurement.
A girth of 35 inches or greater is considered a sign of excess visceral fat.
Another telling sign is that you will notice that the pants fit snugly around the waist.
We recommend that you do “at least 30 minutes of moderate intensity activity most days”.
The easiest way to reach this limit is by daily brisk walking or cycling.
These are outdoor activities, but even walking around the house while on the phone can help reduce visceral fat levels.