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The Effect of Abdominal Exercise on Abdominal Fat

The Effect of Abdominal Exercise on Abdominal Fat

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The Effect of Abdominal Exercise on Abdominal Fat

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  1. The Effect of Abdominal Exercise on Abdominal Fat Laura Ruskamp

  2. Why Chosen? • Young adults • “Normal” Americans • Interest

  3. Population • 24 Individuals • 14 men • 10 women • 18 Asian, 6 Caucasian • Healthy • Sedentary • Nonsmokers • Average: • Age: 23 • Weight: 153 lbs. • Height: 5’5” • BMI: 24 • Body Fat %: 36

  4. Hypothesis • Believed doing only abdominal exercise would not be enough to produce fat loss. • Previous studies have shown that “spot reduction” is not effective. • Decrease in fat cell size?

  5. Testing • Control group and abdominal exercise group • Control: maintain current lifestyle and diet • Abdominal exercise group: maintained current diet, took part in seven different abdominal exercises • Dietary intake, body composition, anthropometrics, abdominal muscular endurance tests before and after

  6. Testing • Abdominal exercise group began a program of seven abdominal exercises • 5 days a week for 6 weeks • 5 minute warm-up: walking on treadmill • 2 sets of 10 repetitions • 10 to 15 seconds of rest between sets • Total workout time: 15 minutes • Exercises included: • Bent-knee sit-up, lateral trunk flexion, leg lifts, oblique crunch, stability ball crunch, stability ball twist, abdominal crunch

  7. Results • No significant weight loss occurred between the two groups • Posttest: showed increase in abdominal endurance in the exercise group • ACSM: 150-250 min/week v. Study: 75 min/week • Small sample size and no regulation of diet

  8. Exercise Prescription • Goal: Incorporate various exercises and a healthy diet to promote weight loss • 1-2 lbs./week (3500 kcal deficit/pound) • ACSM: mode should be aerobic training supplemented by resistance training • ACSM: weight loss guidelines • Frequency: 5 or more days/week • 30 min/day, working up to 60 min/day • 150 min/week, working up to 300 min/week • Endurance Training • 67% of 1RM • 2-3 sets of 12 or more repetitions • 30 sec or greater rest period • Exercise Testing

  9. Exercise Prescription • Warm-up and stretching • Aerobic: Walk outside or on treadmill for 20 minutes per day OR use stationary bike • Intensity: 50% of VO2 reserve or heart rate reserve • Heart rate monitor • Resistance: follow endurance training guidelines • Dead lift • Power clean • Bodyweight squats • Bench press • Walking lunges • Modified push ups • Step ups • Triceps extensions • Abdominal/Core Program

  10. Conclusion • Spot reduction not proven effective • Abdominal exercises as a supplement • Fat loss plan = diet regulation + exercise