The aerobic training meant doing the equivalent of about 12 miles a week at a vigorous pace on treadmills, elliptical trainers, or stationary bicycles. For strength training, participants did three sets of each of eight exercises, with eight to 12 repetitions per set, three days a week.
After eight months, those who did just strength training lost only subcutaneous (below-the-skin) abdominal fat. In contrast, those who did aerobic training—with or without strength training—lost deep belly fat, subcutaneous belly fat, and fat from around the liver.
What’s more, they were less insulin resistant—that is, their insulin was more effective at admitting blood sugar into their cells.
Am. J. Physiol. Endocrinol. Metab. 2011, doi:10.1152/ajpendo.00291.2011.
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This article was originally published in the November 2010 issue of Nutrition Action Healthletter. Subscribe to Nutrition Action Healthletter.