Scientific study confirming the need for exercise to lose fat

No study to date had compared so many training options for the same goal, with so many variables and for a specific population group, in this case with obesity. We refer to

Combine high intensity exercise and strength

The workouts that combine high intensity aerobic exercise (75% of our exercise heart rate) and strength exercises with high loads (more than 75% of a repetition maximum) produce beneficial effects that are superior to any other form of exercise for:

• Reduce abdominal fat (belly).
• Increase the percentage of lean mass (muscle) with respect to the percentage of body fat in our body.
• Improve our cardio-respiratory rate by delaying fatigue when exercising due to the improvement of cardiovascular efficiency.
• He is stronger and pumps blood throughout the body with more force.

How should it be the exercise?

The recommended type workouts to achieve this goal are the High-intensity functional interval training (HIIT) that combines endurance and strength.

To perform this type of training:

• Make a previous (sports doctor) that guarantees that your physical condition is optimal to be able to start in this type of sports modality.
• Introduce yourself progressively and always under medical supervision (specific controls) during the training period.
• During the execution of these workouts make sure you are monitored by a fitness coach / technician who adapts the resistance loads (heart rate) and strength (Maximum Reps) to your physical level.

How was the study carried out?

• Duration: 8 weeks (2 months).
• Training days: 3-5 times a week.
• Duration of workouts: 30-60 minutes.
• Seven categories were used to classify exercise training for control groups (RCTs) including:

Health consequences of being obese

Obesity increases the risk of suffering from:

• cardiovascular diseases (CVD): heart attacks, hypertension, arteriosclerosis, dyslipidemia, stroke ...
• Metabolic diseases.
• Some types of cancers.
• Type 2 diabetes mellitus (DM2).

The control of diet, low intensity aerobic exercise and the modification of our sedentary lifestyle for a more active one (walking, swimming in the pool, climbing stairs ...) are still the pillars of (prescribed by doctors) to improve our health and quality of life.

However, the results, according to this article, reveal that the loss of weight (body fat) derived from this control is modest and light, with the improvement in cardio-respiratory capacity being the main cause for the decreased body fat and consequently obesity.

What it is about is to change the concept lose weight by losing body fat of our organism since it is the culprit of obesity and, consequently, of the appearance of cardiovascular diseases.

• Workouts that combine high-intensity aerobic exercise and high-load resistance exercises produce beneficial effects superior to any other exercise modality.
• Relying solely on diet control and adopting a more active lifestyle (climbing stairs, walking more…) are measures that show modest and light results.
• It is about changing the concept of losing weight by losing body fat since it is the culprit of obesity and, consequently, of the appearance of cardiovascular diseases.

J.Á. Aguilar Luna

Bachelor of Science in Physical Activity and Sports