Visceral fat (the kind that accumulates around the internal organs in the abdomen) is known to contribute to chronic health conditions such as diabetes, heart disease and metabolic syndrome.
In the eight-month study, the researchers compared the effectiveness of aerobic exercise (such as jogging), resistance training (such as weight lifting) and a combination of the two activities in overweight sedentary adults. The aerobic group did the equivalent of 12 miles of jogging per week at 80 percent maximum heart rate, while those in the resistance group did three sets of eight to 12 repetitions three times per week.
Aerobics-only saw the greatest reductions in visceral fat, liver fat and overall body mass. Resistance training didn't deliver these benefits. Combining aerobic exercise and resistance training achieved results similar to aerobic exercise alone, the researchers found.
Why the difference in results? The authors think it might be due in part to the simple fact that aerobic exercise burns more calories than resistance training does -- about 67 percent more, hour for hour.
"When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have," says exercise physiologist Cris Slentz, Ph.D., lead author of the study.
"Resistance training is great for improving strength and increasing lean body mass," adds Slentz. "But if you are overweight, which two thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories."
Aerobic exercises
Ready to add aerobic exercises to your routine? Here are some cardio options and the approximate calories burned for a 145-lb (66kg) person in 30 minutes:- Running (345 calories)
- Brisk walking (131 calories)
- Step aerobics (293 calories)
- Bicycling (276 calories)
- Swimming (242 calories)
- Jumping rope (345 calories)
- Tennis (276 calories)
- Kickboxing (345 calories)
