Obesity more dangerous than lack of fitness

 

The concept of 'fat but fit' may be a myth, according to a new study that suggests the protective effects of high fitness against early death are reduced in obese people.
Although the detrimental effects of low aerobic fitness have been well documented, this research has largely been performed in older populations.

Few studies have analysed the direct link between aerobic fitness and health in younger populations.

The study from Umea University in Sweden followed 1,317,713 men for a median average of 29 years to examine the association between aerobic fitness and death later in life, as well as how obesity affected these results.

The subjects' aerobic fitness was tested by asking them to cycle until they had to stop due to fatigue. Men in the highest fifth of aerobic fitness had a 48 per cent lower risk of death from any cause compared with those in the lowest fifth.
Stronger associations were observed for deaths related to suicide and abuse of alcohol and narcotics.

The researchers also found a strong association between low aerobic fitness and deaths related to trauma.

"We could only speculate, but genetic factors could have influenced these associations given that aerobic fitness is under strong genetic control," said co-author Peter Nordstrom, from Umea University.
The study also evaluated the concept that 'fat but fit is ok'. Men of a normal weight, regardless of their fitness level, were at lower risk of death compared to obese individuals in the highest quarter of aerobic fitness.
Nevertheless, the relative benefits of high fitness may still be greater in obese people.

However, in this study the beneficial effect of high aerobic fitness was actually reduced with increased obesity, and in those with extreme obesity there was no significant effect at all, the researchers said.
With the limitation that the study cohort included only men, and relative early deaths, this data does not support the notion that 'fat but fit' is a benign condition.

The study was published in the International Journal of Epidemiology.

Foods to reduce belly fat

Ever wondered if you'd lose weight by just dieting? Well, you need to have high fiber foods to cut down your belly fat that is blemishing your appearance and confidence. Just add these super foods to get the waistline you always desired.

Almonds

It is rich in vitamin E and is high on dietary fiber. It will satiate your hunger and the calories present in almond will not affect your belly fat.

Apples

This attractive looking fruit will help you to lose belly fat effectively. So munch on apples!
 

Avocado

The mono-saturated fatty acids present in avocados helps to burn belly fat. The nutrient rich fruit is also high on fiber.

Cucumber

Stay cool with cucumber! The water content in cucumber is really low on calories making it a good choice for losing belly fat.

Green leafy vegetables

It is low on calories and it full of fiber and essential nutrients that prevent water retention. So follow your mother’s advice and have green vegetables to reduce belly fat.

Beans

Having beans is a great way to have a toned belly. It also improves digestion and helps to strengthen muscles. Beans satiate your hunger and keep your tummy full, this prevents overeating.
 

Watermelon

This yummy fruit contains 82% of water and it is really low on calories. Have watermelons to get a desirable waistline.

How to Reduce Your Tummy?

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. Working out can be quite painful and tiring. Many think of skipping it; they even start going to the gym but ultimately give up, and then all of what you had lost comes right back! The best way to deal with this is to incorporate a simple exercise routine in your schedule.

More on this coming soon.

The Top 10 Thigh Exercises to Lose Weight Quickly

Many people are after toned legs with less fat. While many exercises do tone the legs and burn fat, you must add cardiovascular exercise to your routine if you want to maximize fat loss. The American Heart Association recommends 30 minutes of exercise, most days of the week. You can increase the intensity of any toning exercise by adding dumbbells or increasing the weight of the dumbbells you are using.

Squats

Stand with your feet hip-width apart. Lower yourself toward the ground as if you were about to sit in a chair. When your thighs are parallel to the ground, stand back up, returning to your starting position. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Jump Squats

Stand with your feet flat on the ground, hip-width apart. Lower yourself toward the ground, then jump into the air as high as you can, landing softly. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Walking Lunges

Stand with your hands on your hips or at your sides holding dumbbells. Step one foot forward as far as you can while dropping your back knee toward the ground. Return to start and step the other foot forward as you drop the other back knee toward the ground. Continue alternating legs as you travel forward across the room.

Curtsy Lunge

Stand with your feet hip-width apart. Step one leg behind you as you cross it behind the front leg, bending both knees simultaneously as you lower toward the ground. Return to your starting by pushing off the back knee. Repeat the same number of sets on both legs.

Reverse Lunge

Stand with your feet flat on the floor. Step one leg back behind you and lower your back knee toward the ground. Press off your back leg, returning to your start position. Complete the same number of reps on the other side.

Forward Lunge

Stand with your feet flat on floor. Step one foot forward as far as you can while dropping the back knee toward the ground. Be sure to lower yourself toward the ground instead of forward toward your toes. You should see your front toes throughout the entire movement, so be sure you don’t extend forward. Complete the same number of reps on the other side.

Side Lunge

Stand with feet slightly wider than hip distance. Step one foot out to the side as far as you can while lowering yourself toward the ground. Your opposite leg should remain straight, and you should feel a stretch in the inner thigh of that leg. Push powerfully off the bent leg to return to your starting position. Complete the same number of reps on the other side.

Abduction

Lie on the ground on your side. Lift your top leg as high as you can, and lower to start with control. Roll over and complete on the other side. You may rest a dumbbell on your leg near the outside of your knee to add resistance, or wear a set of ankle weights.

Adduction

Lie on your side. Cross your top leg over your bottom leg. Begin lifting your bottom leg up toward the ceiling. Try not to let your torso rock backward. You may wear ankle weights to increase resistance. Repeat same number of sets on both legs.

Wall Sit

Stand with your feet hip-width apart and your back against a wall. Walk your feet out and lower yourself toward the ground until your thighs are parallel to the ground. Hold this position for 30 to 60 seconds and repeat several times. Avoid putting your hands on your thighs. Instead, keep them overhead or down at your sides.