Regular endurance exercise can improve the health of subcutaneous adipose tissue, which stores fat just beneath the skin. This is particularly important for individuals with overweight or obesity, as abnormalities in this tissue can lead to insulin resistance and other metabolic conditions. The findings of a recent study from the University of Michigan indicate that individuals who engage in regular endurance exercise for more than 2 years have adipose tissue that is better equipped to store fat in a healthy manner. These exercisers exhibited increased angiogenesis, higher capacity for storing lipids, beneficial proteins, and other markers of improved metabolic function.
The study included 52 adults with overweight or obesity, with 24 classified as exercisers and 28 as nonexercisers. Adipose tissue samples were taken and analyzed, with a subgroup of participants closely matched for body fat percentage and other characteristics. The exercisers showed enhanced angiogenesis, lipid storage capacity, mitochondria, and reduced inflammation markers compared to nonexercisers. Even if exercisers were to gain weight over time, their adipose tissue may still provide a healthier environment for fat storage. Subcutaneous adipose tissue, compared to visceral fat deeper within the body, is generally considered more benign as it helps regulate metabolism and insulin sensitivity.
According to experts not involved in the study, subcutaneous adipose tissue plays a key role in storing lipids and triglycerides for maintaining proper metabolic function. This type of fat tissue can have different effects on the body depending on its location, with some depots helping to improve insulin sensitivity while others promote inflammation and insulin resistance. Although factors such as genetics, age-related changes, hormone fluctuations, physical activity levels, and diet contribute to weight gain over time, the distribution of fat is primarily determined genetically. While exercises like sit-ups cannot target fat loss in specific areas, overall weight loss can lead to reduced fat in different regions of the body.
Mir Ali, MD, a bariatric surgeon, explains that fat cells can stretch and expand but do not disappear unless surgically removed. While liposuction and other procedures can remove fat cells, it is normal for fat cells to remain in the body. As individuals gain and lose weight, fat cells in the body store and release fat, with no permanent loss of fat cells. Jason Ng, MD, an endocrinology and metabolism expert, emphasizes that age-related changes, hormonal fluctuations, decreased physical activity, and dietary habits can contribute to weight gain over time. While it is not possible to spot-reduce fat through targeted exercises, overall weight loss through a combination of healthy diet and regular exercise can lead to fat loss throughout the body, including subcutaneous adipose tissue.
In conclusion, regular endurance exercise can have positive effects on the health of subcutaneous adipose tissue, reducing the risk of metabolic abnormalities and related health complications. Adipose tissue from individuals who engage in endurance exercise for an extended period shows enhanced capacity for fat storage in a healthier manner. While factors such as genetics, age, hormones, physical activity, and diet influence weight gain and fat distribution, maintaining a healthy lifestyle with regular exercise and balanced nutrition can help improve overall metabolic health. Fat cells in the body have the ability to expand and contract but do not disappear entirely, emphasizing the importance of long-term lifestyle changes for sustainable weight management and metabolic health.
