Obesity is a worldwide epidemic that is seen in more than 400 million people, many of whom are located in the United States because of lack of full body workout. The figure is already bothering, but its effects to peoples’ health are even more worrying. Associated diseases and complications often lead to reduced lifespan while social discrimination and preference make the condition even more distressing and depressing.
As much as fitness advocates and the government want to quickly change the situation for these millions of Americans, the problem is that rapid weight loss is not really the ideal way to achieve it.
Obesity makes gym workout routines harder and dangerous to some extent because this health condition results to weaker respiratory system and heart, lower resistance and more susceptible bones and joints to tearing and fractures.
To avoid any complication, gradual training is needed. Most importantly, all obese people are advised to consult a doctor first before starting any kind of weight loss training and strengthening workouts.
Here are some worthy starters for the obese:
1. Modified push-ups
Most of the time, modified push-ups are the only option because doing full push-ups is impossible for their weight. This can be done, first, by pushing against a wall, doing at least two repetitions a day. Increase the number of push-ups by 10 and/or add one more repetition per week. When you feel your arms already getting stronger, you can go to modified push-up level 2.
Level 2 refers to push-ups done at a reclined position with the help of a table, stable chair or railing. Depending on your stamina, you can go lower for a much tougher workout.
As your weight normalizes, regular floor push-ups will no longer be a problem. Whatever kind of push-up you do, make sure that your body is positioned straight and your stomach tucked in.
Aerobics is a great way to improve your stamina and strengthen your lungs. The ideal aerobic activity is at least five hours a week or 45 minutes per day. This is best done every morning to stabilize your metabolism for the whole day.
To increase the level of this weight loss workout routine, you can use ankle weights or hold a pair of dumbbells, making them heavier as you progress. Another way of increasing its intensity is by using a faster music every week.
For a more advanced aerobic training, water aerobics is most beneficial. The resistance of water makes every movement harder; thus, burning more fats. This activity also strengthens your muscles and improves lung capacity when done neck-deep; all of these without straining your joints, thanks to natural buoyancy.
3. Treadmill walk
If you can support your weight without hurting yourself, jogging is the most advisable cardio activity. Starting with 15 minutes a day is good, but increasing it to 30 minutes will be more beneficial. If not possible, walking for 30 minutes to one hour (or longer if you can support your weight) will give the same benefits.
Running will burn more fats, especially when you are heavier. Fitness experts call running for obese people cardio-resistance training because of the resistance training done by the excessive weight itself.
However, this is not advised because you risk your joints being damaged.
Nonetheless, as your stamina improves and your weight goes lighter, you can increase the time on the treadmill and increase the speed. If you don’t have a treadmill, speed walking is a good replacement.
4. Floor chest press
Take two dumbbells as you lie on the floor and push it upwards for 20 times. Rest briefly, ideally for only 30 seconds, and resume to doing another rep until you reach at least five reps. This is a good daily exercise routine that does not put strain on your upper and lower body parts.
Read other posts on weight loss workout tips :
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- Tips for Drafting a Full Body Workout Plan for Weight Loss
- Tips for Losing Weight with a Full Body Workout
- Gym Workout Routine to Lose Weight for Women
- What a Full Body Workout Plan for Weight Loss Requires
- The Best Daily Exercise Routine for a Flat Tummy
- Full Body Workout for Women to Lose Belly Fat
- Full Body Workout Routines That Consume Fat Faster