Dr Zoe Williams discusses visceral fat on This Morning
Visceral fat can be extremely harmful in large quantities, and it raises your chances of developing a number of conditions. Fortunately, this dangerous type of fat can be eradicated by following a healthy diet and incorporating HIIT into your life.
High Intensity Interval Training (HIIT) basically means a person has to work at a higher heart rate.
Some trainers and weight loss experts explain it as sprint-type interval training in which a person runs or cycles at a high intensity for an interval of a few seconds to recover, then repeat the activity again.
The exercise is usually at a heart rate of around 85 percent of the maximum heart rate.
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A study with the US National Library of Medicine National Institutes of Health, the effect of high-intensity interval training on total, abdominal and visceral fat mass was analysed.
The study noted: “HIIT significantly reduced total, abdominal and visceral fat mass.
“High-intensity training was more successful in redoing while body adiposity, while lower intensities had a greater effect on changes in abdominal and visceral fat mass.”
The study concluded that HIIT is a time-efficient strategy to decrease fat-mass deposits including those of abdominal and visceral fat mass.
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A 2018 meta-analysis by French researchers found that HIIT significantly reduced total, abdominal, and visceral fat mass.
A similar Italian study confirmed those findings in a 2016 study which found that a combination of HIIT and steady-state workouts were the most effective in reducing fat around the midsection.
The high-intensity nature of a HIIT workout means a person is torching a significant number of calories as they’re working out.
Additionally, performing HIIT can lead to a reduced heart rate and blood pressure.
Some studies propose that HIIT may even reduce blood pressure more than frequently recommended moderate-intensity exercise.
Nuffield Health’s Senior Personal Trainer, Phil Goulding said: “HIIT is a form of cardiovascular exercise. HIIT can be further broken down into two main categories SIT (sprint interval training) and HIT (high intensity training).
“This involves work periods ranging from 30 seconds to three minutes working between 80-100 percent of your maximum heart rate with shorter recovery periods than SIT.”
HIIT is the ideal workout for those leading busy lives who want to squeeze in a workout during a lunch break or to get in shape for a fast-approaching event.
Not only could a person burn more calories during a HIIT workout than steady-state cardio, but the effect of all that intense exertion kicks the body’s repair cycle into hyperdrive.
This means a person will burn fat and calories in the 24 hours after a HIIT workout.
HIIT workouts allows a person to preserve their muscles whilst still ensuring most of the weight lost comes from fat stores such as belly fat.
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