Have You Tried To Lose Belly Fat With Low Impact Exercises?
Medical research conducted recently shows that not only is belly fat very unhealthy but it also increases the risk of a developing medical complication like type two diabetes, sleep apnea, particular types of cancers, insulin resistance and heart disease. There are low impact exercises to lose belly fat that when properly done prevents you from complications associated with having belly fat.
Exercise is essential for healthy weight, fitness, healthy bones, etc. but you do not have to engage in a high intensity work out to reap the benefits of exercise. Exercises where one of your feet is always in contact with the ground are considered low impact exercises. Most people seek to do low impact exercise when they want a work out that is lighter, easier, and gentler on their joints than high intensity exercise. This doesn’t mean you don’t work out hard, you just exercise differently. You can burn calories, lose weight, and melt belly fat with low impact exercises just like you would with high impact exercises.
Why Some People Should Avoid High Impact Exercises
With high intensity exercise the goal is to get you heart rate to at least 65% to 85% maximum heart rate to burn calories (some say 80%- 90% max heart rate for high intensity cardio). The easiest way to get in this heart rate zone is by running, jumping, plyometrics, or anything that involves both of your feet leaving the ground at the same time (high impact/intensity). However, high impact exercises are not for everyone. Here is a brief list of some reasons why you should choose low impact exercises over high impact exercises:
- If you are obese
- If you are pregnant
- If you have bone, joint, or connective tissue injuries
- If you are new to exercising (low impact exercising will condition your heart and lungs for future high intensity workouts )
- If you have chronic problems like osteoporosis, arthritis, or stress fractures
If you do not fall in the scenarios above or are fit and just have an aversion to high intensity exercises, then low impact exercises can still get you to your target heart rate zone (65%-85%)- you just have to work harder. Keep reading because some examples of low impact exercises that can help you get in your target heart rate zone to burn fat and reduce the stress on your joints and body can be found below.
What Are Low Impact Exercises To Lose Belly Fat?
These are exercises that are easy on your ligaments, joints and muscles but have the same effects as the high impact exercises. Reducing fats from certain targeted areas of your body, especially the mid section can be extremely difficult but with moderate intensity cardiovascular exercises, you will be able to lose fat not only from your belly but also from your entire body. Here are some low impact exercises to lose stomach fat that you can try:
This exercise is very effective in burning calories. It boosts your metabolism thus definitely helps in burning the fats around your belly area. A research conducted by NutriStrategy shows that cycling helps you burn up to 654 calories in one hour for someone who weighs approximately 180 pounds. Choose terrains that have both a combination of flat land and hills because this type of cycling area offers the best cycling ground that will make your heart pump faster. You could even opt for cycling using a stationery gym bike but you have to ensure that you change the resistance regularly if you want the same benefits as cycling outdoors.
The elliptical trainers are basically popular gym machines that are most always in use when you visit the gym. This is because they are very powerful for eliminating belly fat. If you want to skip the gym workout and want to use one at home, it can be easily purchased online. They also have preset workout programs that allow you to alter the pedal resistance making it more challenging. While training on an elliptical trainer, remember you are burning the upper and lower parts of your body so using this machine is a very good form of cardiovascular exercise. Some even attest to elliptical trainers being better than treadmills.
Swimming is not just fun but it also offers a full body workout, that is easy on your joints, muscles and ligaments. The water offers natural resistance that enables you to burn fats, calories and tones your muscles. For this exercise to be more effective, use different strokes. Take swimming lessons to ensure you get the best out of your swimming workouts.
Dancing is also a fun social activity and exercise that engages the whole body. It works out the whole body therefore toning all your major muscles, the abdominal muscles included. By constantly moving, your heart gets to pump faster, thus helping you burn many calories. Dance classes offered at community centers and fitness gyms, range from salsa, hip-hop, Zumba to ballroom. Choose dance types that are strenuous like salsa or dance exercises like Zumba.
These exercises done in groups or individually with the help of an instructor are usually very effective, so much so that a person weighing around 200 lbs can burn up to 455 calories in an hour just by doing low impact aerobics exercises. They involve rhythmic movements of large muscle groups. To reduce the strain on body tissues, the exercises are done with one foot in constant contact with the floor.
30 minutes of this exercise in the morning and evening will help you lose stomach belly fast. It is advisable that you start with a slow pace, to warm your body up and then slowly and consistently progress until you start walking briskly. Some say brisk walking is way more effective compared to jogging or running. Try walking, jogging and running and see which one of these help you best depending your age and current health condition.
These were some of the Best Low Impact Exercise To Lose Belly Fat. To be able to attain your goal quickly and more effectively, you can gradually increase the duration and intensity of these low impact exercises to lose belly fat, and top it up with a diet that is both healthy and balanced, a pre-requisite for doing these exercises.
I personally think that for people who do not fall into the above categories of why you should avoid high impact exercise and who are cleared with their physician to engage in high impact exercise should cross train. Cross training means doing some high intensity exercises and some low impact exercises which reduces the stress on joints and gives your body a break while still enabling you to lose weight and belly fat. For instance, I run 2 days a week, play tennis 1 day a week ( lots of running and jumping), and walk 1 day a week (low impact). I also do strength/resistance training 3 days a week, but I discuss this form of exercise in another article.