/* 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

Subheading

Explore all
Morning Teaching vs Evening Teaching

Subheading

Morning Teaching vs Evening Teaching

Morning Teaching vs Evening Teaching
Pass the Mic: Fraser Beck

Subheading

Pass the Mic: Fraser Beck

Pass the Mic: Fraser Beck
LES MILLS LIVE STOCKHOLM Electrifies Avicii Arena

Subheading

LES MILLS LIVE STOCKHOLM Electrifies Avicii Arena

LES MILLS LIVE STOCKHOLM Electrifies Avicii Arena
Ready For The Dance Revolution?

Subheading

Ready For The Dance Revolution?

Ready For The Dance Revolution?
Adidas and Les Mills Make Fitness History

Subheading

Adidas and Les Mills Make Fitness History

Adidas and Les Mills Make Fitness History
Khiran Huston on motivation

Subheading

Khiran Huston on motivation

Khiran Huston on motivation
GET READY FOR ACTION

Subheading

GET READY FOR ACTION

GET READY FOR ACTION
Functional Strength research

Subheading

Functional Strength research

Functional Strength research
Q121 Release

Subheading

Q121 Release

Q121 Release
“Everyone deserves to become the best version of themselves”

Subheading

“Everyone deserves to become the best version of themselves”

“Everyone deserves to become the best version of themselves”
Forever Dancing – Dorotka’s Dance Story

Subheading

Forever Dancing – Dorotka’s Dance Story

Forever Dancing – Dorotka’s Dance Story
Q2’23 Releases

Subheading

Q2’23 Releases

Q2’23 Releases
The Real Meaning Of Being strong

Subheading

The Real Meaning Of Being strong

The Real Meaning Of Being strong
Instructor Coaches - Supporting Les Mills Instructors Succeed

Subheading

Instructor Coaches - Supporting Les Mills Instructors Succeed

Instructor Coaches - Supporting Les Mills Instructors Succeed
International Women's Day 2023 Inspiring Women of Les Mills Nordic

Subheading

International Women's Day 2023 Inspiring Women of Les Mills Nordic

International Women's Day 2023 Inspiring Women of Les Mills Nordic
We're Listening To Your feedback

Subheading

We're Listening To Your feedback

We're Listening To Your feedback
Nordic Superstars - Filming the Q2 Masterclasses

Subheading

Nordic Superstars - Filming the Q2 Masterclasses

Nordic Superstars - Filming the Q2 Masterclasses
KEEPING IT IN THE FAMILY

Subheading

KEEPING IT IN THE FAMILY

KEEPING IT IN THE FAMILY
The first Nordic Les Mills Strength Development Instructors are here

Subheading

The first Nordic Les Mills Strength Development Instructors are here

The first Nordic Les Mills Strength Development Instructors are here
Les Mills TONE - TRAINING FOR LONGEVITY

Subheading

Les Mills TONE - TRAINING FOR LONGEVITY

Les Mills TONE - TRAINING FOR LONGEVITY
How did you end up being an instructor

Subheading

How did you end up being an instructor

How did you end up being an instructor
Family, Fitness and Innovation: The GOGO Story

Subheading

Family, Fitness and Innovation: The GOGO Story

Family, Fitness and Innovation: The GOGO Story
Why THE TRIP is More Than a Workout

Subheading

Why THE TRIP is More Than a Workout

Why THE TRIP is More Than a Workout
Winning Yourself Is the Most Meaningful Achievement – Elena’s Superstar Journey

Subheading

Winning Yourself Is the Most Meaningful Achievement – Elena’s Superstar Journey

Winning Yourself Is the Most Meaningful Achievement – Elena’s Superstar Journey
LES MILLS SUPERSTAR Winners throughout the years

Subheading

LES MILLS SUPERSTAR Winners throughout the years

LES MILLS SUPERSTAR Winners throughout the years
Got An Issue With Knee Valgus?

Subheading

Got An Issue With Knee Valgus?

Got An Issue With Knee Valgus?
International Women’s Day: Breaking The Bias In Fitness

Subheading

International Women’s Day: Breaking The Bias In Fitness

International Women’s Day: Breaking The Bias In Fitness
How much HIIT Should You recommend

Subheading

How much HIIT Should You recommend

How much HIIT Should You recommend
How To Make Your Class Unmissable

Subheading

How To Make Your Class Unmissable

How To Make Your Class Unmissable
You Define Your Success

Subheading

You Define Your Success

You Define Your Success
 Working To Get You Back In The Studio

Subheading

Working To Get You Back In The Studio

Working To Get You Back In The Studio
Healthy Alcohol

Subheading

Healthy Alcohol

Healthy Alcohol
60 seconds with Erin Maw

Subheading

60 seconds with Erin Maw

60 seconds with Erin Maw
6 ways to retain new members

Subheading

6 ways to retain new members

6 ways to retain new members
Rach On Building Confidence As An Instructor

Subheading

Rach On Building Confidence As An Instructor

Rach On Building Confidence As An Instructor
Your Top 10 articles from 2022

Subheading

Your Top 10 articles from 2022

Your Top 10 articles from 2022
How To Rock Smaller Class Numbers

Subheading

How To Rock Smaller Class Numbers

How To Rock Smaller Class Numbers
Q4’22 Releases

Subheading

Q4’22 Releases

Q4’22 Releases
THE UNITED RELEASES

Subheading

THE UNITED RELEASES

THE UNITED RELEASES
How The Very Best Handle Competition

Subheading

How The Very Best Handle Competition

How The Very Best Handle Competition
HOW THE “HOLOGRAM RELEASES” WERE CREATED

Subheading

HOW THE “HOLOGRAM RELEASES” WERE CREATED

HOW THE “HOLOGRAM RELEASES” WERE CREATED
Group Fitness Manager Insights

Subheading

Group Fitness Manager Insights

Group Fitness Manager Insights
YOUR NEW RELEASES ARE ON THEIR WAY…

Subheading

YOUR NEW RELEASES ARE ON THEIR WAY…

YOUR NEW RELEASES ARE ON THEIR WAY…
INCOMING: THE ‘STRONGER’ RELEASES

Subheading

INCOMING: THE ‘STRONGER’ RELEASES

INCOMING: THE ‘STRONGER’ RELEASES
Get your pre-holiday HIIT

Subheading

Get your pre-holiday HIIT

Get your pre-holiday HIIT
The HIIT List

Subheading

The HIIT List

The HIIT List
Get your pre-holiday HIIT

Subheading

Get your pre-holiday HIIT

Get your pre-holiday HIIT
Meet Iman

Subheading

Meet Iman

Meet Iman
Get Ready For Action

Subheading

Get Ready For Action

Get Ready For Action
Prepare for success!

Subheading

Prepare for success!

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

Subheading

New Study Reveals The Secret To Staying Fit For Life

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

Subheading

BODYJAM 100

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

Subheading

Meet the Saudi Women Putting their Country on the Fitness Map

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

Subheading

Meet Anna

Meet Anna
Meet Desmond

Subheading

Meet Desmond

Meet Desmond
FRONT SQUATS AND CALF RAISES

Subheading

FRONT SQUATS AND CALF RAISES

FRONT SQUATS AND CALF RAISES
Interview With Caley Jack

Subheading

Interview With Caley Jack

Interview With Caley Jack
Introducing Fiona

Subheading

Introducing Fiona

Introducing Fiona
THE LIFE OF AN INSTRUCTOR IN MEMES

Subheading

THE LIFE OF AN INSTRUCTOR IN MEMES

THE LIFE OF AN INSTRUCTOR IN MEMES
Meet Marc

Subheading

Meet Marc

Meet Marc
Q3'23 Release highlights

Subheading

Q3'23 Release highlights

Q3'23 Release highlights
Your Pride Stories

Subheading

Your Pride Stories

Your Pride Stories
Wellness coaching with Kylie Gates

Subheading

Wellness coaching with Kylie Gates

Wellness coaching with Kylie Gates
TRAINING FOR YOUR CYCLE

Subheading

TRAINING FOR YOUR CYCLE

TRAINING FOR YOUR CYCLE
Steve Tansey shares tips

Subheading

Steve Tansey shares tips

Steve Tansey shares tips
Rachael Newsham's filming diary

Subheading

Rachael Newsham's filming diary

Rachael Newsham's filming diary
Rachael Newsham Talks Mental Health

Subheading

Rachael Newsham Talks Mental Health

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

Subheading

Quick-fire questions with Rachael Newsham

Quick-fire questions with Rachael Newsham
Q4'20 Releases

Subheading

Q4'20 Releases

Q4'20 Releases
From Front Row Fan To Masterclass Presenter

Subheading

From Front Row Fan To Masterclass Presenter

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

Subheading

Q’3’22 Releases Are Lit!

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

Subheading

Q3'21 Release: The 'Unstoppable' Releases

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

Subheading

Pride Program Playlists

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

Subheading

No time for illness – Erica’s story

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

Subheading

New sound for LES MILLS SPRINT

New sound for LES MILLS SPRINT
Meet Trainer Shey

Subheading

Meet Trainer Shey

Meet Trainer Shey
Meet Bram

Subheading

Meet Bram

Meet Bram
Meet some of the Assessor Team

Subheading

Meet some of the Assessor Team

Meet some of the Assessor Team
Meet Phil

Subheading

Meet Phil

Meet Phil
Fun loving, smoothie addict!

Subheading

Fun loving, smoothie addict!

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

Subheading

HOW LES MILLS CONNECT HELPED ME FIND WORK

HOW LES MILLS CONNECT HELPED ME FIND WORK
Meet Marcus

Subheading

Meet Marcus

Meet Marcus
Masterclass filming Uncovered

Subheading

Masterclass filming Uncovered

Masterclass filming Uncovered
Marlon’s Journey

Subheading

Marlon’s Journey

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

Subheading

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"

Subheading

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

Subheading

Libby Benson-Day Trainer profile

Libby Benson-Day Trainer profile
CIMSPA and Les Mills partner

Subheading

CIMSPA and Les Mills partner

CIMSPA and Les Mills partner
Why do I need insurance?

Subheading

Why do I need insurance?

Why do I need insurance?
BODYPUMP UK 100 finalists

Subheading

BODYPUMP UK 100 finalists

BODYPUMP UK 100 finalists
Introducing Les Mils Wellness

Subheading

Introducing Les Mils Wellness

Introducing Les Mils Wellness
We caught up with Head Trainer Sarah about LES MILLS TONE

Subheading

We caught up with Head Trainer Sarah about LES MILLS TONE

We caught up with Head Trainer Sarah about LES MILLS TONE
Four Reasons Why Les Mills+ Benefits Instructors

Subheading

Four Reasons Why Les Mills+ Benefits Instructors

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

Subheading

Les Mills Music Uncovered

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

Subheading

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

Subheading

How Les Mills Africa Can #BREAKTHEBIAS

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

Subheading

Les Mills Qualifications: The Secret To Improving Your Teaching

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

Subheading

Kaylas Story

Kaylas Story
Les Mills Women On Their Role Models

Subheading

Les Mills Women On Their Role Models

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

Subheading

How to stay injury-free

How to stay injury-free