How Do You Compare?
Slentz's study included 175 men and women in North Carolina. See how you compare to them:
- All were overweight, inactive, and had mild-to-moderate cholesterol problems.
- They were 40-65 years old.
- The women were postmenopausal.
- None had diabetes, high blood pressure, or plans to diet.
- Nearly 20% were minorities.
Now, consider what participants agreed to do for six months:
- Stay sedentary (the comparison group)
- Get low amounts of moderate-intensity exercise (equal to walking 12 miles weekly)
- Get low amounts of vigorous-intensity exercise (equal to jogging 12 miles weekly)
- Get high amounts of vigorous-intensity exercise (equal to jogging 20 miles weekly)
Participants used treadmills, stationary bikes, and elliptical trainers. They were directly supervised or wore heart-rate monitors to check their workout intensity.
They were also counseled not to diet or change their diet during the study.
Blasting Belly Fat
Before-and-after imaging scans of the belly were done to check visceral fat. The results:
- Visceral fat rose by nearly 9% in the idle group.
- Visceral fat didn't change with low amounts of exercise (at either intensity).
- Visceral fat dropped 7%, on average, in people who got a lot of vigorous exercise.
The group that got the most vigorous exercise also had a 7% drop in fat around their waistlines. They were the only group that lost fat.
On one hand, the study shows the high price of inactivity, states Slentz.
Then again, it also shows that people with some extra pounds and no exercise habits can change their ways and reap the rewards.
Modest exercisers logged the equivalent of 11 miles per week. They matched current recommendations from the CDC and American College of Sports Medicine, the researchers note.
Those who got the most exercise did the equivalent of jogging 17 miles weekly. "While this may seem like a lot of exercise, our previously sedentary and overweight subjects were quite capable of doing this amount," says Slentz.
"I don't believe that people in general have gotten lazier," says Slentz. "It's more that they are working too hard or are at their desks working on computers with fewer opportunities to exercise. The situation is out of balance."
The name of the game is regaining that balance by getting more exercise, the study shows.
Consult your doctor before starting a new exercise program.