By Natalie Gingerich Mackenzie
If your muscles are covered in a layer of belly fat, you’re not going to see a toned tummy, no matter how many crunches and other ab-strengthening moves you do. Luckily, you don’t have to suffer through lengthy workouts to battle that bulge. Finding your new physique may, however, require a healthy dose of sweat equity. Research shows that short bouts of higher-intensity exercise (think jogging) alternated with easy catch-your-breath cardio (such as walking) — a combination known as interval workouts — may be more effective for fat reduction than other forms of exercise. Here are a few beginner interval exercises to try.*
This workout is short, sweet — and sweaty! After warming up with at least 5 minutes (better yet, make it 10) of your choice of activity (like walking, running, biking or using the elliptical) set your stopwatch and go as fast as you can for 10 seconds. Slow it way down, and continue slowly for 10 seconds as you try to catch your breath. Aim for at least 15 sprint/slow cycles to start (5 minutes of high intensity) and work up to 60 cycles (20 minutes of high intensity). Finish with a few minutes of easy cardio, like a power walk.
While sprints are proven ab fat-melters, more research has shown that you don't have to go all out to benefit — you just have to keep it up a little longer. For this workout, warm up for about 5 minutes, then pick it up to an intensity of about a 7 or 8 (think of a scale from 1 to 10, with 1 being “sitting on the couch” to 10 being “I'm running for my life!”). At this mid-range intensity, you should be able to say a few words, but not have a conversation. Keep up this pace for 1 minute, then slow down for 1 minute. Start with 5 cycles of 1 minute hard/ 1 minute easy (10 minutes total) and work up to 10 cycles (20 minutes total). Finish with a few minutes of easy cardio, like a brisk walk or light jog.
This activity is way more fun than running on the treadmill — and may be better for you, too. What is it? Soccer! It requires short sprints of running and footwork like dribbling (when you use both feet to lightly kick the ball as you move across the field). These moves are types of high-intensity intermittent exercise (HIIE), has been linked to reductions in body fat. So kicking the ball around with a group of friends may actually help you lose those inches around your belly. Ready to start playing? Ask your local YMCA or community center about adult leagues, or search for teams at a social site like Meetup.org.
*Before you do any new exercise routine, check with your doctor to learn which activities are safe for you. When you have diabetes, you may have to take a few extra precautions to work out safely. Try to check your blood sugar before, during and after exercise to make sure it's within target range. While exercising for 30 minutes five times a week is usually recommended, you may have to start more slowly, especially if you're new to working out.
Published on May 17, 2016.
Natalie is a freelance writer, editor and ACE-certified personal trainer based in Syracuse, NY. She's also the author of Tone Every Inch.
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