Out of known training types, endurance training is now considered the most efficient training for abdominal fat control. Forinstance, in a study conducted by the Division of Endocrinology and Diabetes,University Hospital, Zurich, Switzerland, patients were engaged in a regularexercise program over a period of 3 months involving endurance exercisessuch as biking, long-distance running, or hiking. Subjects were instructedto exercise at least 135 min per week.

During the 3-month trainingperiod, physical fitness as assessed by VO2max (maximal oxygen consumption)and resting heart rate, increased significantly. Insulin sensitivity increasedand blood glucose decreased, subsequently improving "good" cholesterol numbersand total cholesterol readings.

Weight loss was not really impressive,but importantly that it was accompanied by waist-to-hip circumference ratioincrease indication that body fat distribution became less harmful.

In another clinical study, data showed the positive influence of weight reductioninduced by exercise and diet on insulin resistance and lipoprotein metabolismin obese diabetic patients, particularly showing improvements of the "bad"cholesterol with a decrease of small, dense LDL ("bad" cholesterol) particles.This is of particular importance, as these particles have been shown to beassociated with coronary artery disease.

Many of the systemic andcellular adaptations that are responsible for an improved insulin conditiononly occur in the muscles directly involved in the training program. Therefore,exercise training programs which require the use of a large muscle groups,such as swimming, power walking, and strength training, may be the most advantageousfor the prevention and treatment of insulin resistance.

Walking 1hour a day 5 days a week for 12 weeks resulted in improved fitness level(as measured by VO2max) in insulin-resistant postmenopausal women. BMI andfat content of the upper body decreased and waist-to-hip ratio increased. Interesting, that the same exercise schedule failed to elicit any changes in body fat and shape in non-obese women with normal insulin sensitivitythough their blood cholesterol readings also improved.

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