According to Healthline, aerobic exercises such as jumping rope, jogging or free dancing help increase heart rate, stimulating the body to burn calories and excess fat, especially the abdomen - where fat accumulation is most difficult to reduce.
1. The effect of aerobics on belly fat
When done regularly, aerobics help increase blood circulation, stimulate metabolism, thereby reducing visceral fat around the belly. A study by the American Council on Exercise (ACE) shows that people who practice aerobics 5 sessions/week can lose up to 3-4 cm of waist circumference after just 1 month.
2. Some of the fastest aerobic exercises to burn fat
Jumping Jacks: Helps warm the whole body and burn calories effectively.
Kicking & punching: Simulating kicking and punching movements to tone the abdominal and hand muscles.
High Knees: Continuously raising your thighs helps activate the lower abdominal muscles.
Zumba or Dance Fitness: It is both fun and helps burn twice as much energy as walking.
3. Best Time to Exercise
Morning exercise helps the body burn fat more effectively by increasing metabolism during the day. If you do it in the evening, you should do it at least 2 hours before bed so as not to affect your sleep.
According to the Mayo Clinic, just maintaining 30-45 minutes of aerobic minutes per day, 5 days/week, combined with a healthy diet, you can lose 2-3 kg in 1 month, while improving cardiovascular and mental health.
