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Obese or overweight people should become familiar with the principles of safe and effective training before exercising. Too intense exercise can lead to chronic joint pain, injuries, strains, and even increase the risk of a sudden heart attack. If your BMI is over 30 and you want to lose weight in a he althy and effective way through exercise, see what rules to follow.

Obese people who start losing weight through exercise often face many obstacles. The greatest of these is their own body: weak, unfit for exercise, it causes resistance and restricts movement. This discourages training. Another problem is the occurrence of diseases such as hypertension, diabetes, atherosclerosis, and degenerative diseases along with obesity. With these diseases, regular physical activity is additionally more difficult.

So how do you exercise to protect yourself from pain and injuries, and lose weight at the same time? Here are 7 rules thanks to which you will improve your condition in a safe and controlled way and start losing weight effectively.

1. Exercise rules for obese people: start with cardio exercises

The most recommended form of exercise for people with obesity is cardio training. This type of activity contributes most to fat burning.

It also has many he alth benefits - it strengthens the heart and increases the capacity of veins, making it an excellent prevention of cardiovascular diseases, which are often faced by obese people.

If you are seriously overweight, start with the least stressful cardio training. These can be half-hour walks 3-4 times a week. Then you can join faster walking, swimming, cycling, home exercises with devices such as cross trainer, exercise bike and Nordic walking.

NOTE:Although running is one of the most effective slimming sports, it is not recommended for people with obesity because it can overload their joints. It's best to start running training after a few months of regular activity.

Which exercises burn the most calories?

2. Exercise rules for obese people: watch out for joints

A heavy body weight means that the skeleton has to endure a lot during exercisehigher loads than in lean people.

For joints, swimming and aqua aerobics are the best - water causes that the osteoarticular system is not as overloaded as in the case of regular exercises. Additionally, by having to overcome water resistance, more muscle groups will be involved in the work.

Too intense movements can degenerate and cause pain. Therefore, obese people should give up running, jumping rope and too strenuous strength exercises (e.g. push-ups).

Nordic walking is also recommended for people with obesity. Walking with poles, in addition to the muscles of the lower body parts, strengthens the hands and relieves the knees. It also provides better weight loss effects than a regular walk.

3. Exercise rules for obese people: Carefully introduce strength exercises

Strength exercises can be introduced after a few weeks of cardio training, when the body is already more flexible and accustomed to physical activity. However, this type of effort should not exceed 10-20% of the training time. Use light weight initially at first, and then gradually increase the weight as you progress. It is best to consult a personal trainer before starting the training - a specialist will show you how to choose exercises to suit your abilities and how to properly perform them technically, so as not to get injured.

4. Exercise rules for obese people: maintain proper heart rate while exercising

The effectiveness of losing calories is influenced by the heart rate with which you exercise. If you are dieting, keep your heart rate at 60-70% of your maximum heart rate (HRmax). You can easily calculate them by subtracting your age from 220. However, beware! If that pace is too fast for you, you find it hard to breathe and tire easily - you can exercise with a lower heart rate. Initially, train to feel your heart beating faster, then aim for 60-70% of your HRmax.

How to start exercising when obese or very overweight?

People with obesity often start out with strenuous, high-intensity exercise. Such a strategy, however, is wrong and even dangerous! Demanding exercises, such as tabata, zumba, step, are not suitable for people who are overweight, because they can cause injuries and shortness of breath. It's best to start your exercises with simple sitting exercises. You can find some examples of exercises below:

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5. Exercise rules for obese people: be under the constant supervision of a doctor

Medical consultation is recommended primarily for people who suffer not only from obesity, but also other chronic diseases. This is especially true for people with diabetes, high blood pressure or people who have had a heart attack. In this case, the specialist should determine the individual level of load during training.

General recommendations are that your heart rate should not exceed 120 beats per minute during exercise and that you should not use additional strength exercises to raise your blood pressure. Effort should be steady and moderate, without sudden jerks.

6. Exercise rules for obese people: exercise regularly

More than exercise intensity, regularity counts. It is best to train 3 to 5 times a week for at least half an hour. A longer, but less strenuous effort allows the body to adapt to new loads faster.

The biggest mistake is making up for many days without exercise at once - such exhausting training can do more harm than good, especially lead to extreme fatigue, sore muscles and sore muscles. As a result, instead of increasing our motivation, it will take away all the desire to continue exercising.

7. Exercise rules for obese people: remember to move every day

The body is designed to move, not sit for hours - this rule applies to everyone, no matter how much they weigh. Therefore, on a daily basis, try to exercise your muscles also outside of training. Change from your car to public transport, do not use the elevator, take longer walks with your dog - these inconspicuous activities will help you move your joints, oxygenate your body and burn extra calories.

Watch: Belly exercises for sagging skin

Important

Poradnikzdrowie.pl supports safe treatment and a dignified life of people suffering from obesity. This article does not contain discriminatory and stigmatizing content of people suffering from obesity.

Safe traffic for seniors

Epidemic restrictions no longer apply to outdoor traffic. Swimming pools will also be opened soon. At the same time, spring days are getting warmer and greener. Nature from behind the window lures us to go outside.

We feel that we have to do something for our he alth, for ourselves, "and give it a breath, and give blood to us." The hardest thing to get off is, it's true. That is why we will help you inaugurate a he althy start.

But, less obviously,it's also quite difficult to stop. So we will advise you when to stop so as not to harm yourself.

For more information, see today's Super Express issue.

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Slimming