Safe Start Exercise for Obese Women

I am writing this blog because I have seen many women who is suffering obesity doing rigorous cardio exercises. As a person who was overweight before I have done that kind exercises and it did not work at all. It will just cause you injury and over training. You will just get tired of it and stop exercise.

After did some researches and discussions with some trainers this is what I come out with: The appropriate exercise for obese should be minimizing the joint stress and remember to start slowly. As you get stronger, you can gradually increase your time and effort.

The simplest thing to do is walking. Try to walk with short distance and short period of time. Do not force yourself if you cant do it. Week by week add a little bit of your distance and time. It takes lot of patience whilst you want to lose weight RIGHT NOW. But hey, you are making new habit not a quick fix. You will see the result stick much longer if you train and eat sensibly than people who overtrain and go with fad diet. Believe me ladies...been there done that!

Another exercise you can do is swimming. Swimming is very excellent way to burn calories without stressing your joints. The water supports your weight and minimize the impact.

If you are a member of a gym, please avoid cross trainer machine because it involves twisting, no rowing or stepper machine. Do more floor based exercises to strenghtened your core,muscles and glutes.

Obese people have lot pressure on their heart, therefore watch closely to heart rate since exercise could be detrimental for their health.


FatGirl said...

I think it depends on the person; I was morbidly obese (BMI over 40) when I started this journey and I'm still obese (BMI 35.1). I've been using the cross-training machine since the beginning. I started off gently and slowly, and kept an eye on my maximum heart rate as to not allow it to get to a dangerous level. I've lost 39lbs so far! :-)

healthy_blogging said...

This is very sound advice for people who are morbidly obese. Swimming takes stress of the joints. Swimming's not only a great for the cardiovascular system, it's an excellent whole body workout.

Remember: safety before vanity.


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