Blast the Belly Fat? Crunches Aren’t Always the Answer at Her Active Life

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Blast the Belly Fat? Crunches Aren’t Always the Answer

Posted October 23, 2007 at 09:00 AM by Lindsay Hutton

Section: Her Fitness, Athletics, Training Programs, Her Health, Her Motivation

Sit Ups In a perfect world, any one of us would be able to do a few crunches a day and have the six pack some are constantly trying to achieve. It’s no wonder people spend millions of dollars a year on equipment that promises a flatter midsection in “minutes a day!”. The stomach can be the biggest focus of exercise routines, but usually the last place to see results. I’ve lost count of the number of times a client has walked up to me, pointed to their stomach, and said, “I want to lose this. How many crunches do I need to do?”

The idea behind spot reduction is if you work a specific area, that’s where you will lose fat. But spot reduction is a myth. Fat loss depends on a number of factors, including genetics, gender, hormones and age. Generally, women tend to gain in the hips and thighs, while men gain around their midsection, although this varies from person to person. If all you do is crunches, with no total body training or cardio, the result will not be a flat stomach. Crunches and sit-ups are great for strengthening the muscles, but they do not burn fat. Fat requires oxygen to burn. An average set of crunches lasts well under a minute, usually around 30-45 seconds. These short, intense bouts use the body’s anaerobic system. Anaerobic literally means “without air” because it does not require oxygen. So while you may be strengthening the muscles, they still won’t be seen under a layer of fat!

The only way to reduce fat is through proper diet and cardio exercise. Long cardio sessions use the body’s aerobic system. This uses oxygen, and is able to burn fat to use as energy. For example, 30 minutes of moderately intense treadmill work will burn more fat than 30 minutes of sit-ups.

However, while cardio is the best way to burn fat, don’t think strength training isn’t worth it! In fact, the more muscle you gain through weight training, the more calories you burn at rest. Muscle requires more energy, so even watching television, you’ll burn more calories if you have more muscle. Cardio and strength training both have their benefits. The ideal workout should consist of a balance between the two. Cardio helps burn the fat, strength training tones and defines the muscle underneath. A combination of the two will help you achieve a strong, healthy body.