Visceral fat (also known as pesky belly fat that makes your midsection stick out) should be on your radar. can be enough dangerous for your healthas it carries a plethora of risks, including dementia, cancer, liver disease, osteoarthritis, lower back pain, and even fertility problems. The absolute best way to determine if you have visceral fat is to grab a tape measure and wrap it around your waist. If you’re 35 inches or taller for women, or 40 inches or taller for men, you’re at high risk, according to Harvard Health. May burn this excess fat establishing a healthy diet and following the proper training program. You can even increase visceral fat burning while running, if you like cardio.
We spoke with onur cana personal trainer in suitable, on the best ways to increase fat burning while running. If you didn’t already know, Fyt is the nation’s largest personal training service that makes fitness under the expert guidance of a certified physical or virtual fitness professional convenient and accessible to everyone. Can shares some pro tips to get you well on your way to a healthier, fitter waistline.
Read on to learn more about the best ways to increase visceral fat burning while running. And then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Incorporating a sled push into your running training is a solid way to increase calorie burn and maximize results. “It’s a great low-impact cardio workout that mimics the motion of running and challenges the body. This exercise will help you target the same muscles you use while running and strengthen those muscles while reducing fat,” says Can.
Start by pushing the sled without additional weight to get comfortable with the form. When his form is at its best, Can instructs using 45 pounds of weight, gripping the bar firmly and making sure his arms are straight or bent. He continues: “Keep your body at about a 45-degree angle to the bars. Make sure to brace your core and keep your head in line with your spine. Start with a 1:3, 15-30 work-to-rest ratio. -second push with a rest of 45 to 90 seconds”. He repeats this exercise 3 to 5 times, gradually increasing until he reaches a 2:1 work-to-rest ratio.
Related: Boost weight loss in your 40s with these strength exercises, says a trainer
If you’re looking for an efficient way to get rid of that visceral fat, interval training is your answer. Can explains that to consistently burn fat, your body needs to be challenged. You are not challenging yourself if you follow the same running regimen over and over again.
“A good way to boost a run and burn fat is to alternate between high-intensity and low-intensity runs,” explains Can. “Alternate between running and jogging for 30 seconds each to perform the exercise. When running, be sure to run at near maximal effort for best results. Another tip is to challenge your endurance. When the running aspect of the interval isn’t a challenge more, slightly increase your speed or the time you spend running.
Related: Accelerate Belly Fat Loss at 50 With These Exercises, Trainer Says
Running for longer than usual will help you achieve a caloric deficit to burn more fat and lose weight (in addition to following a healthy diet, of course). “Running for a longer period of time, at least once a week, is a great way to help kick-start your metabolism and burn fat throughout the day,” Can tells us. “I recommend running for 60 minutes at least once a week to burn off those extra calories. A good way to ensure you can run for a long period of time is to work out. You can increase your endurance by adding an extra 5 minutes to each run to achieve consistently a specific time goal.
Maintaining good form is key, and Can emphasizes the importance of it in order to achieve the best results. Running can be an explosive movement that is quite hard on the joints. Can suggests “strengthening your core, keeping your chest open, and moving your shoulders.” To challenge yourself, you absolutely have to make sure you have good form!
Can offers another piece of advice, saying, “Invest in a good quality pair of shoes.” sneakers with proper support to help reduce pressure on the joints. If you don’t take the proper precautions when running, you can increase your chance of getting injured.”
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alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. read more
