+

The Effect of Abdominal Exercise on Abdominal Fat

Laura Ruskamp

+Why Chosen?

Young adults “Normal” Americans Interest

+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

+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?

+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

+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

+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

+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

+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

+Conclusion

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