Regular endurance exercise can have a positive impact on the health of subcutaneous adipose tissue, which is the fat-storing tissue located just beneath the skin. This is particularly important for individuals who are overweight or obese, as abnormalities in this type of tissue can lead to serious health issues such as insulin resistance and metabolic conditions. A study from the University of Michigan found that individuals who engaged in endurance exercise for more than 2 years had adipose tissue with increased fat-storing blood vessels and a higher capacity for storing lipids, indicating a healthier storage environment for fat.
The study, published in Nature Metabolism, compared adipose tissue samples from regular endurance exercisers with overweight or obesity to samples from non-exercisers with similar body compositions. The results showed that exercisers exhibited increased angiogenesis, higher lipogenic storage capacity, beneficial proteins, mitochondria, and reduced collagen levels that interfere with metabolism and cause inflammation. These differences suggest that regular exercise can help maintain healthy adipose tissue and improve fat storage and metabolism in individuals with overweight or obesity.
The researchers recruited 52 adults with overweight or obesity, 24 of whom were classified as exercisers and 28 as nonexercisers. A subset of 16 exercisers and 16 sedentary individuals, closely matched for body fat percentage and fat mass, was also selected for further analysis. Samples of subcutaneous adipose tissue were taken and analyzed from all participants, revealing the beneficial effects of exercise on fat storage and metabolism in the exercisers.
Fat in the human body is stored in three main locations: subcutaneous adipose tissue, visceral or abdominal fat cells deep inside the body, and inside the organs themselves. Subcutaneous adipose tissue is generally considered the most benign, as it can help store lipids and triglycerides to maintain metabolic regulation. In contrast, visceral fat tissue can generate inflammation and lead to insulin resistance and diabetes. Factors such as genetics, hormonal changes, decreased physical activity, and dietary habits can contribute to weight gain as individuals age.
As people age, they tend to replace muscle mass with fat mass, leading to changes in body composition. Sit-ups and targeted exercises cannot selectively reduce fat in certain areas, as fat loss occurs throughout the body. Fat cells have the capacity to stretch and increase in size, but they do not disappear unless surgically removed. Surgeries like liposuction can remove fat cells, but it is normal and healthy for the body to have a certain amount of fat cells. Overall, regular endurance exercise can play a key role in maintaining the health of subcutaneous adipose tissue and improving fat storage and metabolism in individuals with overweight or obesity.
