The fat that accumulates inside the belly, called visceral fat, can be eliminated with the practice of exercises, especially aerobics, such as walking or pedaling, or those that combine the cardiovascular part with strength exercises such as functional gymnastics or crossfit, for example. In this way, the body will burn calories and decrease the accumulation of fat in the abdominal region and the rest of the body.
It is important to remember that in addition to physical exercises, a diet that facilitates the burning of fat should be combined, since those rich in sugars and fats facilitate the accumulation of fat and belly growth. Check out how the diet should be to eliminate visceral fat.
Visceral fat is very dangerous as it increases the risk of developing diseases like diabetes, high blood pressure and heart disease, as well as causing the protruding belly that many do not like to have. Some of the key ways to eliminate it efficiently are:
1. Quick walk or run
Walking or jogging exercises intensify heart rate, speed up metabolism and are therefore a great way to lose visceral fat. However, to obtain good results, it is necessary to practice this modality for at least 30 minutes to 1 hour, 3 to 5 times a week.
Check out how to do a running workout to burn fat.
2. Jump rope
Jumping rope is a great exercise because it is intense, and that 30 minutes of this practice is capable of causing the loss of 300 calories, in addition to helping tone the muscles of the thighs, thighs, buttocks and abdomen.
This exercise is not recommended for those who have knee osteoarticular problems and it is also recommended to have a sneaker that better absorbs the impact of the jump. Learn more about the benefits of skipping rope and how to get started.
3. Functional gymnastics
A good functional training, led by a physical education professional, can cause a great loss of calories and decrease visceral fat in a few weeks. This type of activity consists of exercising without the use of gym equipment, using the weight of the body itself, and the use of elastic cables, small weights and balls, for example.
As they are very dynamic exercises and elaborated according to the objectives of each person, the functional gymnastics is very indicated for those who want to lose weight and to lose fat, in addition to help to strengthen the muscles of body, including abdomen, lumbar, butt and thighs.
Check out some functional exercise tips that can be done at home.
4. Cycling
Cycling is a great way to eliminate visceral fat because it works the cardiovascular part and can cause intense burning of calories. For this, it is necessary that the exercise is practiced at least 3 times a week, for 30 to 60 minutes, and in an intense way, without just being out walking.
Thus, cycling can burn up to 400 calories per hour, in addition to strengthening the legs and abdomen. Check out other benefits and the necessary care when cycling.
5. Practice crossfit
Crossfit is a great form of exercise to burn calories and eliminate visceral fat by being very dynamic and using multiple muscle groups at the same time. This way, in addition to slimming, it also improves physical ability, increases endurance and strengthens muscles.
The crossfit can be practiced in gymnasiums, in gymnasiums of the modality or at home, with the guidance of a physical educator. Check out how to start practicing crossfit, with some exercise options for beginners.
6. Dancing
Dancing is a great form of aerobic exercise, and when practiced at least 3 times a week, it is great for losing abdominal fat. Some modality include zumba, fitdance, ballroom dance or hip hop, for example, and are capable of eliminating up to 600 calories in 1 hour, in addition to combating depression, improving balance and improving posture.
Check out the main benefits of dance for the body.
