Latest Stories

Short on time?

Aerobic exercise best bet for weight, fat loss


IF YOU want to lose belly fat—the most damaging to your health—you will be more successful if you do aerobic exercise than resistant training.

Many people gain weight during the holidays. But as they resolve (once again) this month to lose those excess kilos, they soon realize the enormity of the task considering their back to normal schedule as well as other work-related commitments.

But don’t lose hope.

In the study titled “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults,” which was published in the December 2012 edition of the Journal of Applied Physiology of the American Physiological Society, holiday bingers would only have to do a few but vigorous aerobic exercises.

In the study, those who (overweight, sedentary adults between the ages of 18 and 70) did vigorous aerobic training—at about 70-85 percent of maximum heart rate—approximately 45 minutes three days per week, lost more weight as well as more fats located around the middle than the group who did only weightlifting exercises (resistance training).

Moreover, fat mass and waist circumference significantly decreased in those who did aerobic exercises (test volunteers used the treadmill and elliptical trainer machines) as well as those who did a mixture of aerobic and resistance training.

Fat mass and waist circumference were not altered in those who did resistance training only and in fact, actually gained weight due to an increase in lean body mass.

Focus on aerobics

The researchers found that those who did only aerobic workouts proved to be as beneficial for losing fat and weight and required only half the time commitment that if one does combination workouts.

As suggested by Leslie Willis, an exercise physiologist at Duke University Medical Center and the study’s lead author, given limited time for exercise, one may focus on aerobic training, which includes swimming, cycling, walking, running and jumping rope.

She added that resistance training may be more appropriate for those whose goal is to increase muscle mass and strength.

Researchers defined “belly fat” as visceral fat, which is found deep in the stomach that surrounds the internal organs, as opposed to subcutaneous fat that is found underneath the skin.

These types of fats that are found around the middle (as opposed those found in the hips and legs and arms) and are being associated to a variety of health problems that could raise the risk for heart disease, diabetes, possibly even dementia and some types of cancer.

In a research published in 2006, doctors concluded that a person’s waist measurement is a more accurate predictor of heart attack than the body mass index, or BMI, which is a weight-to-height ratio.

Scientists found that heart attack sufferers who participated in the study had a much higher waist-to-hip ratio (a measurement that reflects abdominal fat) compared with those who had not, regardless of other cardiovascular risk factors. This finding was true for men and women in every ethnic group.

Follow Us

Follow us on Facebook Follow on Twitter Follow on Twitter

Recent Stories:

Complete stories on our Digital Edition newsstand for tablets, netbooks and mobile phones; 14-issue free trial. About to step out? Get breaking alerts on your mobile.phone. Text ON INQ BREAKING to 4467, for Globe, Smart and Sun subscribers in the Philippines.

Tags: aerobics , Health , health and science , weight-loss

  • http://www.facebook.com/profile.php?id=100004861986500 Alex Hall

    While having a good diet helps (liver detoxification), it’s the understanding of how belly fat is different to regular fat metabolically that will get you a flatter stomach, not a crush diet that will result in weight loss and weight rebound a month later. Guys, get a copy of the neatbodies book about belly fat, you will never look back.

Copyright © 2014, .
To subscribe to the Philippine Daily Inquirer newspaper in the Philippines, call +63 2 896-6000 for Metro Manila and Metro Cebu or email your subscription request here.
Factual errors? Contact the Philippine Daily Inquirer's day desk. Believe this article violates journalistic ethics? Contact the Inquirer's Reader's Advocate. Or write The Readers' Advocate:
c/o Philippine Daily Inquirer Chino Roces Avenue corner Yague and Mascardo Streets, Makati City, Metro Manila, Philippines Or fax nos. +63 2 8974793 to 94


  • Henares on Pacquiao bashing: I did not start this
  • Drilon, Nancy Binay urge Filipinos to strengthen faith
  • ‘Yolanda’ toll now at 6,300 – NDRRMC
  • ‘Mom, I love you,’ says text from student on sinking ferry
  • Moderate earthquake jolts southern Iran
  • Sports

  • Power Pinays smash India in Asian Women’s Club volleyball opener
  • PH youth boxers off to stumbling start in AIBA World tilt
  • Durant has 42, Thunder beat Pistons 112-111
  • Walker leads Bobcats over Bulls in OT, 91-86
  • Man City slips further out of title contention
  • Lifestyle

  • Pro visual artists, lensmen to judge Pagcor’s photo contest
  • ‘Labahita a la bacalao’
  • This is not just a farm
  • Clams and garlic, softshell crab risotto–not your usual seafood fare for Holy Week
  • Moist, extra-tender blueberry muffins
  • Entertainment

  • Will Arnett files for divorce from Amy Poehler
  • American rapper cuts own penis, jumps off building
  • Jay Z to bring Made in America music fest to LA
  • Why Lucky has not bought an engagement ring for Angel
  • Derek more private with new girlfriend
  • Business

  • Asia stocks fail to match Wall Street gains
  • Fired Yahoo exec gets $58M for 15 months of work
  • PH presses bid to keep rice import controls
  • PSEi continues to gain
  • Number of retrenched workers rose by 42% in ’13
  • Technology

  • Netizens seething in anger over Aquino ‘sacrifice’ message
  • Filipinos #PrayForSouthKorea
  • Taylor Swift tries video blogging, crashes into fan’s bridal shower
  • DOF: Tagaytay, QC best at handling funds
  • Smart phone apps and sites perfect for the Holy Week
  • Opinion

  • Editorial cartoon, April 17, 2014
  • A humbler Church
  • Deepest darkness
  • ‘Agnihotra’ for Earth’s health
  • It’s the Holy Week, time to think of others
  • Global Nation

  • Syria most dangerous country for journalists, PH 3rd—watchdog
  • Japan says visa-free entry still a plan
  • First Fil-Am elected to Sierra Madre, Calif. city council
  • UC Irvine cultural night to dramatize clash of values in immigrant family
  • Filipino sweets and info served at UC Berkeley Spring Fest
  • Marketplace