A Fitness Expert Tells Us The Best Type Of Cardio To Shed Pounds In Your Midsection

Running

Running is aerobic cardio that generally burns around 560 to 840 calories per hour while cycling may only burn around 500 to 740 calories per hour. In a study from Duke University, people who exercised the equivalent of jogging 11 miles a week didn't gain any visceral fat but those who jogged 17 miles a week were able to reduce both visceral and subcutaneous fat. That's why running is an effective aerobic cardio to lose visceral fat.

And, although it may be intimidating to start, especially if you're over the age of 50, there are some tips and tricks to slowly transition from just walking every day to jogging.

One great way to start is by walking on an incline on a treadmill. This is Hodges' top recommendation for a low-impact, steady cardio workout. "It's a form of cardiovascular exercise that isn't taxing on your joints. You can perform it for long periods of time because it doesn't elevate your heart rate too high and you can do it just about [every day,]" he explains.

He adds, "In terms of weight loss, treadmill walking at a moderate pace means oxygen will be available for your body to sustain the exercise consistently." In other words, to burn fat, you need to do an aerobic cardio work out. The more oxygen your body uses, the more fat you'll be able to burn.

And then, once you're ready to take the next step, you can start jogging. "Jogging," Hodges says, "is an excellent way to burn excess calories faster than walking to help with weight loss." And, you want to make sure you're warming up and stretching your muscles properly. The shoes you choose to run in are also important.

To shed that stubborn belly fat, you should try to jog or walk for 30 to 60 minutes, four to five times a week. And, if you want to get started with aerobic exercise, start with brisk walking on an incline and then transition to jogging and running. Aerobic exercise is especially effective at reducing visceral fat. It's also important to combine your cardio with a healthy diet of vegetables, lean proteins, and beneficial carbs to shed even more visceral fat!