/* MAKE SURE TO CHANGE THE NAME HERE AS WELL OTHERWISE CSS WONT CHANGE AND THE POPUP WONT WORK */

Back

New Fat Facts Revealed

09.11.2024

Latest Research

The latest research reveals the secret to healthier body fat, more evidence that cardio is essential, and paradigm-shifting news about dodging dementia. Plus, you can find out whether it's better to spread your workouts across the week or save them for the weekend.

How to get healthier body fat

Good news for anyone struggling to shed unwanted body fat: even if your fat tissue seems to be stubbornly sticking around, any exercise you're doing will pay off. New research shows that obese individuals who adopt a long-term approach to exercise have healthier belly fat tissue and more effective fat storage than those who don't work out. The findings come after a team of researchers compared two groups of obese individuals who were matched in terms of body fat mass, weight and sex. One group trained at least four times a week for an average of 11 years, while one group didn't exercise regularly. The researchers took samples of subcutaneous adipose tissue (fat located just beneath the skin) and found that those who exercised regularly had fat tissue that was structurally and biologically enhanced. These enhancements included increased blood vessel density, more mitochondria, higher levels of beneficial proteins, lower amounts of metabolism-interfering collagen and fewer inflammation-causing cells. We’ve long known that exercise helps expend calories and burn fat, but these findings show it also modifies fat tissue and leads to healthier fat storage.

five people keeping active

More evidence we need to keep up the cardio

We know strength training is important and mind/body movement is powerful, but when it comes to heart health, there is fresh evidence that cardio exercise is hard to beat.  Researchers from Iowa State University recently spent a year studying 406 individuals: a control group did no exercise, while the rest did three 60-minute workouts each week. Of all those working out, one-third did only aerobic workouts, one-third did only resistance workouts, and the rest did a mix of aerobic and resistance training. At the end of the year, all those who exercised enjoyed a decrease in body fat percentage. However, only those who did the aerobic training saw the greatest improvements in cardiovascular disease risk factors. Lead researcher Duck-chul Lee said the study shows you can replace half your aerobic workout with strength training to get the same benefits. This reinforces the idea that a 50/50 mix of cardio and strength training is ideal.

Read up on past research showing the value of cardio exercise and a particularly powerful approach to building aerobic fitness.

Dodge dementia in later life by taking action today

For years, the debilitating effects of dementia have been pinned on genetics and aging. Now, a ground-breaking study reveals there are other risk factors at play. The new research suggests almost half of all dementia cases can be prevented by improving specific risk factors. These include: physical inactivity, obesity, smoking, excessive alcohol consumption, high cholesterol, diabetes and social isolation. The researchers believe the sooner you start modifying your behavior to cut back on these risks the better. One step that will have maximum bang for your buck is committing to a habit of regular exercise.

working out using Les Mills Smartbar plate

Everyday exerciser or weekend warrior? What’s the better approach?  

We know exercise is good for us, and guidelines recommend at least 150 minutes of moderate-to-vigorous physical activity per week for overall health. But what happens if a busy schedule makes exercise a challenge? Is it okay to tick off all your workouts in a couple of lengthy sessions on the weekend? To find out, a team of researchers looked into data from 89,573 individuals who wore wrist accelerometers that recorded time spent at different exercise intensities over one week. The researchers then explored the relationship between physical activity levels and the incidence of 678 conditions spanning mental wellbeing, digestive health and neurological fitness. They found that, compared to inactive individuals, those who were physically active had substantially lower risks of over 200 diseases. Delving deeper, the researchers noted that spreading exercise across the week appeared just as effective as doing it in concentrated periods.

So, when it comes to disease prevention, it seems the total volume of activity, rather than the pattern of exercise, is what matters most. However, past research suggests a regular cadence of shorter workouts can be key to embedding healthy training habits that you’ll stick with.

Sign up to Fit Planet and get fresh health and fitness news and advice straight to your inbox. Subscribe

News and insights for Instructors

Explore all
The HIIT List

Instructor News

The HIIT List

The HIIT List
Get your pre-holiday HIIT

Instructor News

Get your pre-holiday HIIT

Get your pre-holiday HIIT
Meet Iman

Instructor News

Meet Iman

Meet Iman
Get Ready For Action

Instructor News

Get Ready For Action

Get Ready For Action
Prepare for success!

Instructor News

Prepare for success!

Prepare for success!
New Study Reveals The Secret To Staying Fit For Life

Instructor News

New Study Reveals The Secret To Staying Fit For Life

New Study Reveals The Secret To Staying Fit For Life
BODYJAM 100

Instructor News

BODYJAM 100

BODYJAM 100
Meet the Saudi Women Putting their Country on the Fitness Map

Instructor News

Meet the Saudi Women Putting their Country on the Fitness Map

Meet the Saudi Women Putting their Country on the Fitness Map
Meet Anna

Instructor News

Meet Anna

Meet Anna
Meet Desmond

Instructor News

Meet Desmond

Meet Desmond
FRONT SQUATS AND CALF RAISES

Instructor News

FRONT SQUATS AND CALF RAISES

FRONT SQUATS AND CALF RAISES
Interview With Caley Jack

Instructor News

Interview With Caley Jack

Interview With Caley Jack
Introducing Fiona

Instructor News

Introducing Fiona

Introducing Fiona
THE LIFE OF AN INSTRUCTOR IN MEMES

Instructor News

THE LIFE OF AN INSTRUCTOR IN MEMES

THE LIFE OF AN INSTRUCTOR IN MEMES
Meet Marc

Instructor News

Meet Marc

Meet Marc
Q3'23 Release highlights

Instructor News

Q3'23 Release highlights

Q3'23 Release highlights
Your Pride Stories

Instructor News

Your Pride Stories

Your Pride Stories
Wellness coaching with Kylie Gates

Instructor News

Wellness coaching with Kylie Gates

Wellness coaching with Kylie Gates
TRAINING FOR YOUR CYCLE

Instructor News

TRAINING FOR YOUR CYCLE

TRAINING FOR YOUR CYCLE
Steve Tansey shares tips

Instructor News

Steve Tansey shares tips

Steve Tansey shares tips
Rachael Newsham's filming diary

Instructor News

Rachael Newsham's filming diary

Rachael Newsham's filming diary
Rachael Newsham Talks Mental Health

Instructor News

Rachael Newsham Talks Mental Health

Rachael Newsham Talks Mental Health
Quick-fire questions with Rachael Newsham

Instructor News

Quick-fire questions with Rachael Newsham

Quick-fire questions with Rachael Newsham
Q4'20 Releases

Instructor News

Q4'20 Releases

Q4'20 Releases
From Front Row Fan To Masterclass Presenter

Instructor News

From Front Row Fan To Masterclass Presenter

From Front Row Fan To Masterclass Presenter
Q’3’22 Releases Are Lit!

Instructor News

Q’3’22 Releases Are Lit!

Q’3’22 Releases Are Lit!
Q3'21 Release: The 'Unstoppable' Releases

Instructor News

Q3'21 Release: The 'Unstoppable' Releases

Q3'21 Release: The 'Unstoppable' Releases
Pride Program Playlists

Instructor News

Pride Program Playlists

Pride Program Playlists
No time for illness – Erica’s story

Instructor News

No time for illness – Erica’s story

No time for illness – Erica’s story
New sound for LES MILLS SPRINT

Instructor News

New sound for LES MILLS SPRINT

New sound for LES MILLS SPRINT
Meet Trainer Shey

Instructor News

Meet Trainer Shey

Meet Trainer Shey
Meet Bram

Instructor News

Meet Bram

Meet Bram
Meet some of the Assessor Team

Instructor News

Meet some of the Assessor Team

Meet some of the Assessor Team
Fun loving, smoothie addict!

Instructor News

Fun loving, smoothie addict!

Fun loving, smoothie addict!
HOW LES MILLS CONNECT HELPED ME FIND WORK

Instructor News

HOW LES MILLS CONNECT HELPED ME FIND WORK

HOW LES MILLS CONNECT HELPED ME FIND WORK
Meet Marcus

Instructor News

Meet Marcus

Meet Marcus
Masterclass filming Uncovered

Instructor News

Masterclass filming Uncovered

Masterclass filming Uncovered
Marlon’s Journey

Instructor News

Marlon’s Journey

Marlon’s Journey
Lisa Osborne: "Adapt, React, Then Get On With It"

Instructor News

Lisa Osborne: "Adapt, React, Then Get On With It"

Lisa Osborne: "Adapt, React, Then Get On With It"
Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Instructor News

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"
Libby Benson-Day Trainer profile

Instructor News

Libby Benson-Day Trainer profile

Libby Benson-Day Trainer profile
CIMSPA and Les Mills partner

Instructor News

CIMSPA and Les Mills partner

CIMSPA and Les Mills partner
Why do I need insurance?

Instructor News

Why do I need insurance?

Why do I need insurance?
BODYPUMP UK 100 finalists

Instructor News

BODYPUMP UK 100 finalists

BODYPUMP UK 100 finalists
Introducing Les Mils Wellness

Instructor News

Introducing Les Mils Wellness

Introducing Les Mils Wellness
Four Reasons Why Les Mills+ Benefits Instructors

Instructor News

Four Reasons Why Les Mills+ Benefits Instructors

Four Reasons Why Les Mills+ Benefits Instructors
Les Mills Music Uncovered

Instructor News

Les Mills Music Uncovered

Les Mills Music Uncovered
Could Les Mills Core Be The Answer To Lower Back Pain?

Instructor News

Could Les Mills Core Be The Answer To Lower Back Pain?

Could Les Mills Core Be The Answer To Lower Back Pain?
How Les Mills Africa Can #BREAKTHEBIAS

Instructor News

How Les Mills Africa Can #BREAKTHEBIAS

How Les Mills Africa Can #BREAKTHEBIAS
Les Mills Qualifications: The Secret To Improving Your Teaching

Instructor News

Les Mills Qualifications: The Secret To Improving Your Teaching

Les Mills Qualifications: The Secret To Improving Your Teaching
Kaylas Story

Instructor News

Kaylas Story

Kaylas Story
Les Mills Women On Their Role Models

Instructor News

Les Mills Women On Their Role Models

Les Mills Women On Their Role Models
How to stay injury-free

Instructor News

How to stay injury-free

How to stay injury-free
Happy healthy holidays

Instructor News

Happy healthy holidays

Happy healthy holidays
Female empowerment

Instructor News

Female empowerment

Female empowerment
Gandalf sobriety

Instructor News

Gandalf sobriety

Gandalf sobriety
How the experts recover

Instructor News

How the experts recover

How the experts recover
Functional Training Uncovered

Instructor News

Functional Training Uncovered

Functional Training Uncovered
Instructor Story: Finding my confidence for filming

Instructor News

Instructor Story: Finding my confidence for filming

Instructor Story: Finding my confidence for filming
BUYER BEWARE: COUNTERFEIT EQUIPMENT

Instructor News

BUYER BEWARE: COUNTERFEIT EQUIPMENT

BUYER BEWARE: COUNTERFEIT EQUIPMENT
Dee's story

Instructor News

Dee's story

Dee's story
CXWORX is now LES MILLS CORE

Instructor News

CXWORX is now LES MILLS CORE

CXWORX is now LES MILLS CORE
Glen Ostergaard On Staying Determined

Instructor News

Glen Ostergaard On Staying Determined

Glen Ostergaard On Staying Determined
Glen Ostergaard Answers your Questions

Instructor News

Glen Ostergaard Answers your Questions

Glen Ostergaard Answers your Questions
WHY WE LOVE BODYPUMP 119

Instructor News

WHY WE LOVE BODYPUMP 119

WHY WE LOVE BODYPUMP 119
BODYCOMBAT: THE INSIDE STORY

Instructor News

BODYCOMBAT: THE INSIDE STORY

BODYCOMBAT: THE INSIDE STORY
Attract the next generation into your classes

Instructor News

Attract the next generation into your classes

Attract the next generation into your classes
3 key benefits of BODYPUMP 125

Instructor News

3 key benefits of BODYPUMP 125

3 key benefits of BODYPUMP 125
Smashing Through the Mental Stop Sign

Instructor News

Smashing Through the Mental Stop Sign

Smashing Through the Mental Stop Sign
From Struggles to Stage

Instructor News

From Struggles to Stage

From Struggles to Stage
Level Up Your Launches

Instructor News

Level Up Your Launches

Level Up Your Launches
Meet the New LES MILLS SMARTSTEP™

Instructor News

Meet the New LES MILLS SMARTSTEP™

Meet the New LES MILLS SMARTSTEP™
Otto Prodan Opens Up

Instructor News

Otto Prodan Opens Up

Otto Prodan Opens Up
Trainers reveal the secrets to their success

Instructor News

Trainers reveal the secrets to their success

Trainers reveal the secrets to their success
LES MILLS YOGA™ Explained

Instructor News

LES MILLS YOGA™ Explained

LES MILLS YOGA™ Explained
Q3’25 Release Highlights: Back to Nature

Instructor News

Q3’25 Release Highlights: Back to Nature

Q3’25 Release Highlights: Back to Nature
Your Legacy Beyond The Class

Instructor News

Your Legacy Beyond The Class

Your Legacy Beyond The Class
5 DIY Tests For Longevity

Instructor News

5 DIY Tests For Longevity

5 DIY Tests For Longevity
Workouts for the mind

Instructor News

Workouts for the mind

Workouts for the mind
Mastering Social Media

Instructor News

Mastering Social Media

Mastering Social Media
Getting more classes

Instructor News

Getting more classes

Getting more classes
The truth about weight-loss drugs

Instructor News

The truth about weight-loss drugs

The truth about weight-loss drugs
Les Mills Colours

Instructor News

Les Mills Colours

Les Mills Colours
How to Shoot a Masterclass

Instructor News

How to Shoot a Masterclass

How to Shoot a Masterclass
Train your voice like a pro

Instructor News

Train your voice like a pro

Train your voice like a pro
“Perfection is boring”

Instructor News

“Perfection is boring”

“Perfection is boring”
Are your glucose levels stable?

Instructor News

Are your glucose levels stable?

Are your glucose levels stable?
Wired after teaching a workout?

Instructor News

Wired after teaching a workout?

Wired after teaching a workout?
Science shows why live classes kick harder than home workouts

Instructor News

Science shows why live classes kick harder than home workouts

Science shows why live classes kick harder than home workouts
Why Teach Les Mills Ceremony

Instructor News

Why Teach Les Mills Ceremony

Why Teach Les Mills Ceremony
Why You Don't Need To Do Tree Pose To Be Mindful

Instructor News

Why You Don't Need To Do Tree Pose To Be Mindful

Why You Don't Need To Do Tree Pose To Be Mindful
Why We Love Push-Ups

Instructor News

Why We Love Push-Ups

Why We Love Push-Ups
When Classes Become A Lifeline

Instructor News

When Classes Become A Lifeline

When Classes Become A Lifeline
What To Do When Everything Goes Wrong

Instructor News

What To Do When Everything Goes Wrong

What To Do When Everything Goes Wrong
Welcome To Adidas X Les Mills

Instructor News

Welcome To Adidas X Les Mills

Welcome To Adidas X Les Mills
WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?

Instructor News

WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?

WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?
Vili Fifita Gets Real

Instructor News

Vili Fifita Gets Real

Vili Fifita Gets Real
Tribute To Mike Mcsweeney

Instructor News

Tribute To Mike Mcsweeney

Tribute To Mike Mcsweeney
The Rise And Rise Of Erin Maw

Instructor News

The Rise And Rise Of Erin Maw

The Rise And Rise Of Erin Maw
Update On Les Mills Partnership With Reebok

Instructor News

Update On Les Mills Partnership With Reebok

Update On Les Mills Partnership With Reebok