Cellulite & Exercise

The bane of exercise aficionados lies right beneath the skin. Lumpy deposits of fat rise to the surface, creating a dimpled appearance on the backs of arms, upper thighs and hips. Cellulite doesn't look attractive, and as a result, a wealth of solutions ranging from cosmetic procedures to diets exists to combat this problem. Regular exercise can help combat cellulite from forming and can tone the underlying muscle. The primary goal of a cellulite and exercise regimen lies in burning excess fat from the body with cardiovascular and weights training.

Significance

Cellulite occurs in the connective tissue below the surface of the skin. Connective tissue isn't as dense as the deeper tissues of the body. This results in a separation that occurs with excess weight gain and aging. As the connective tissue spreads, small fatty deposits break through to create an orange-peel appearance on the skin.

Exercise Plan

Exercise offers a continual way to combat cellulite with perseverance and regular activity. The best defense and attack plan against cellulite involves a daily cardiovascular routine coupled with a healthy diet. Limit fat intake, reduce sugars, and eat fresh fruits and vegetables. Lean proteins, whole grains and the omission of many white carbohydrates such as white bread, rice and pasta help with weight loss. Eating healthily and exercising every day can help reduce the appearance of cellulite as your body burns excess fat. The key lies in not adding to the fat content of your body. You control this with every bite of food that you put in your mouth.

Target Exercises

There's simply no way to target a single area of the body for cellulite reduction without a surgical procedure. Cellulite works the same way as larger fat deposits in the body. You must burn the fat before the natural shape of the muscle will appear. This involves regular exercise and reduced caloric intake. You can work out while you're losing weight, strengthening and toning the muscles as you burn the fat away.

Best Exercises

Cellulite-busting exercise will work for some people, but not others. Success depends on your personal fitness level as well as uncontrollable hereditary features specific to you. Pilates and yoga focus on strength training and burning fat through improved flexibility and core strengthening. Kickboxing offers an intense workout focusing on the lower body, a common hotspot for cellulite. Spinning or bike riding involves repetitive motion that works the muscles of the legs, buttocks and hips to reduce fat. Tack on squats and lunges to the end of your aerobic routine to target those common areas containing cellulite. Doing this will attack the problem when your body is warmed up and your heart rate is already elevated.

Considerations

Impact exercises such as aerobics or walking will help attack those surface fat cells. Individuals should incorporate walking, running or jogging into their routines. One study conducted by the fitness research director of a Massachusetts YMCA found that 20 minutes of strength training working the upper and lower body paired with 20 minutes of cardiovascular training produced acceptable results. Participants doubled their weight loss in the study when pairing this exercise regimen with a healthy diet.

References

• American Council on Exercise
• Rutgers University