Nutritional Advice El Mondo
Objectives:
Visceral adipose tissue (VAT) are deleterious fat deposits in the human body and can be effectively reduced by exercise intervention. Despite well-established exercise prescriptions are available, the effective dosage of exercise for reducing VAT requires verification. Therefore, this review article has been conducted.
What is the most effective exercise dosage (modality, intensity, duration and amount) for decreasing visceral adipose tissue (VAT)?
Study design:
This review article included 32 RCTs with a total of 1,900 participants.
Results and conclusions:
The investigators found that 30-60 min of high-intensity interval training, 3 times per week for 12 to 16 weeks [SMD = -0.39, 95% CI = -0.60 to -0.18] and 30-60 min of aerobic exercise of at least moderate intensity, 3 times per week for 12 to 16 weeks [SMD = -0.26, 95% CI = -0.38 to -0.13] were beneficial for reducing visceral adipose tissue.
The investigators found, by contrast, resistance exercise, aerobic exercise combined with resistance exercise and sprint interval training had no significant effects on reducing visceral adipose tissue.
The investigators found no difference in visceral adipose tissue reduction was observed between exercising more or less than 150 minutes per week.
The investigators found meta-regression revealed that the effect of visceral adipose tissue reduction was not significantly influenced by an increase in the duration of or amount of exercise in an exercise program.
The investigators concluded that 30-60 min of high-intensity interval training, 3 times per week for 12 to 16 weeks and 30-60 min of aerobic exercise of at least moderate intensity, 3 times per week for 12 to 16 weeks causally reduce visceral adipose tissue.
Original title:
Effect of exercise intervention dosage on reducing visceral adipose tissue: a systematic review and network meta-analysis of randomized controlled trials by Chang YH, Yang HY and Shun SC.
Link:
https://pubmed.ncbi.nlm.nih.gov/33558643/
Additional information of El Mondo:
Find here more information/studies about fat and sport nutrition.
A causal relationship can be found in RCTs.
High intensity interval trainings are:
-using a stationary bike, pedal as hard and fast as possible for 30 seconds.
-after jogging to warm up, sprint as fast as you can for 15 seconds.
-perform squat jumps as quickly as possible for 30 to 90 seconds.