Create an Exercise Plan for Metabolic Syndrome

Why Abdominal and Visceral Fat is the Most Dangerous Type of Fat

• Free Fatty Acids - These fatty acids are metabolized by the liver and sent through the blood as bad leaving waxy deposits in the arteries called plaques. These plaques narrow the arteries and cause heart attacks and strokes. Visceral fat is linked to high LDL (bad) cholesterol, low HDL (good) cholesterol. It also promotes insulin resistance.
• Angiotensinogen – High levels of angiotensinogen are released by both types of fat, but in significant amounts by visceral fat. Angiotensinogen is acted upon by a chemical that is called renin, which is secreted by the kidneys and leads to a cascade of events that result in the constriction of blood vessels. Constricted blood vessels cause high blood pressure.
• C-reactive protein (CRP) and Interleukin (IL)-6 These are inflammatory molecules that are released from visceral fat stores. Inflammation causes cardiovascular disease. Chronic inflammation roughens the inside of the arteries and makes it easier for plaques to build up. Think of stones in a river and how as water passes over them materials catch on them. These materials are deposited and buildup around these stones.

Information to Take Away: Get Moving

Insulin resistance is the primary component of metabolic syndrome and is strongly associated with abdominal and visceral (organ) obesity. Anyone who tends to accumulate weight around their middle should be investigated for metabolic syndrome and its effects, which are heart (cardiovascular) disease and type 2 diabetes.

The most reliable measurement for abdominal and visceral fat deposits is computed tomography (CT scan) or magnetic resonance imaging (MRI) but these tests are very expensive. A measurement of your waist by your doctor is one place to start and it has some potential as an assessment of how you are progressing with your exercise program.

A waist measurement should not be used in isolation because it is only one of many important risk factors. Your doctor will assess your blood pressure, blood sugar and cholesterol tests which will give more reliable information about your risks.

Talk to your doctor about an exercise plan that will be safe for you to start. Don't stop there. Create an exercise plan that you can grow into. Metabolic syndrome can be turned back with vigorous, regular exercise. Your exercise program combined with a diet of fresh fruits and vegetables, whole grains, lean proteins and healthy fats is the most effective treatment plan you can follow.

Sources:
• Benoit, S.C., Clegg, D.J., Seeley, R.J. & Woods, S.C. (2004). Insulin and leptin as adiposity signals. Recent Progress in Hormone Research 59:267-285.
• Cnop, M., Landchild, M.J., Vidal, J., Knowles, N.G., Wang, F. et. al. (2002). The Concurrent accumulation of intra-abdominal and subcutaneous fat explains the association between insulin resistance and plasma leptin concentrations. Diabetes 51(4):1005-1015.
• Despres, J-P. & Lemieuxl, I. (2006, December). Abdominal obesity and metabolic syndrome. Nature 444, 881-887.
• Duke University Medical Center. Physical inactivity rapidly increases visceral fat; Exercise can reverse accumulation. [online]. Accessed January 26, 2007.
• University of Michigan Health System. SH2-B enhances brain's leptin sensitivity; regulates feeding behavior and metabolism. [online]. Accessed January 26, 2007.

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