The 5 Ideal Exercises for the Heavily Overweight
Obesity increases one’s risk of having serious health issues. However, this can get reversed with regular exercise.
Those heavily overweight need to take special precautions when starting to work out. Obese people can place a significant amount of stress on their ankles, knees, hips and lower back. Thus, they need to start slow with specific workouts tailor-made for them and gradually increase the intensity.
Here are the workouts:
All you need is a good pair of shoes to start with this medium impact exercise. Start with a 10 to 15 minute walk. Gradually increase duration once you feel comfortable.
Swing arms naturally while walking, keep a good posture, keep shoulders relaxed, tummy in and head up.
You can use a treadmill if you want.
This is a great alternative if you’re feeling sore after a few minutes of walking. Aqua aerobics won’t put a stress on your joints. If jogging on land isn’t yet ideal for you, no worries. You can also do that in the pool. Because water causes buoyancy, you can do whatever activity you want in a pool.
And since water has 12 times more resistance than air, any activity in the pool is a great calorie burner.
Contrary to what many think, one can strength train even if heavily overweight. Strength training helps with posture and improve joints’ range of motion.
One not only gets strong to carry his or her weight, but one also loses weight and sculpts muscles. Once muscles develop, metabolism goes into overdrive.
You can start on weight-training machines which lessen the impact to your joints. A full-body routine includes seated chest press, lat pulldown, shoulder press, leg press, leg extensions and leg curls. Do 2 strength training workouts per week, and begin with 2 sets of 12 repetitions of each exercise.
For more advanced strength training, you need a personal trainer to help you with the correct strength training exercises.
This is a good investment if you don’t like working out in a gym and if you’re having trouble bending and twisting . Exercise balls are great for helping you with your sit-ups, abdominal crunches and resistance training. Look for one that can support up to 2,250 lbs.
Join workouts of like-minded people in your place. Many fitness studios offer group exercise classes. Check this out and see if you’ll enjoy it. If not, you have plenty more activities to choose from above.