Visceral fat (aka that pesky belly fat that makes your midsection bulge) should be on your radar. It can be quite dangerous to your health as it is linked to a wide range of risks including dementia, cancer, liver disease, osteoarthritis, back pain and even fertility issues. The absolute best way to determine if you have visceral fat is to take a tape measure and wrap it around your waist. If it’s 35 inches or more for women, or 40 inches or more for men, you’re at high risk, according to Harvard Health. You can burn off that excess fat by eating a healthy diet and following just the right exercise regimen. You can even increase your visceral fat burning while running if you enjoy cardio.
We spoke to Onur Can, a personal trainer on Fyt, about the best ways to increase fat burning while running. In case you didn’t know, Fyt is the nation’s largest personal training service, making fitness convenient and accessible to everyone under the expert guidance of an in-person or virtual certified fitness professional. Can shares some pro tips to get you on your way to a healthier, fitter waistline.
Read on to learn more about how best to increase your visceral fat burning while running. And next, be sure to check out 6 Best Exercises for Strong and Toned Arms in 2022, Coach Says.
Incorporating a sled boost into your running workout is a solid way to increase calorie burn and maximize results. “It’s a great, low-impact cardio workout that mimics the running motion and challenges the body. This exercise will help you target the same muscles that you use when you run and help strengthen those muscles while reducing fat,” says Can.
Begin the sled push with no added weight to get comfortable with the form. If your form is as good as it can be, Can instructs you to use 45 pounds of weight, grip the bar tightly, and make sure your arms are either straight or bent. He continues, “Keep your body at about a 45-degree angle to the bars. Make sure you engage your core and keep your head in line with your spine. Start with a work-to-rest ratio of 1:3, 15-30 second push with 45-90 seconds rest.” Repeat this exercise three to five times, gradually working your way up to a work-to-rest ratio of 2 :1 before.
See Also: Boost Weight Loss In Your 40s With These Strength Exercises, Trainer Says
If you’re looking for a time-efficient way to shed that visceral fat, interval training is your answer. Can explains that your body needs to be challenged to burn fat consistently. You’re not challenging yourself by sticking to the same running program over and over again.
“A great way to kick-start a run and burn fat is to alternate between high-intensity and low-intensity runs,” Can explains. “Alternate between running and jogging for 30 seconds each to complete the exercise. When running, make sure to run at near-maximum effort for best results. Another tip is to challenge your endurance. When the running aspect of the interval is no longer challenging, slightly increase the speed or time you spend running.”
Related: Accelerate Belly Fat Loss in Your 50s with These Exercises, Trainer Says
Running longer than usual can help you achieve a calorie deficit to shed more fat and lose weight (in addition to a healthy diet, of course). “Running for an extended period of time, at least once a week, is a great way to boost your metabolism and burn fat throughout the day,” says Can. “I recommend running 60 minutes at least once a week to burn off those extra calories. A good way to ensure you can run long is to work towards it. You can increase your endurance by adding 5 extra minutes to each run to steadily reach a specific time goal.”
Maintaining good form is so important and Can stresses how important it is to get the best results. Running can be an explosive movement that’s pretty tough on your joints. Can suggests “supporting your core, keeping your chest open, and moving your shoulders.” In order to challenge yourself, you absolutely must be in good form!
Can offers another tip, saying, “Invest in a pair of quality running shoes with the right support to take the pressure off your joints.” If you don’t take the proper precautions when running, you can increase your risk of injury.”
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Alexa is the Associate Editor of Mind + Body from Eat This, Not That!, which oversees the M+B channel and brings readers compelling fitness, wellness and self-care topics. Continue reading>