Exercise Tips For Fat People
People who are experiencing problems are overweight generally is often uncomfortable, both physically and mentally. They often feel ashamed to get out of the house and scared when I have to follow a fitness program for a long time.
But do not worry, there are plenty of things you can do to cope with this condition. One of them by asking for help from an experienced coach. However, you can also do it yourself by following a few guidelines and tips below:
1. Looking for support
Family members, friends, doctors and trainers can help you out of trouble and mental health. If you have plans to start a fitness program, then you should inform your doctor plan. He needs to check the condition of your health carefully, to prevent the possibility of you run the risk of high blood pressure, diabetes, and shortness of breath.
Do not forget to inform your health coach. Talk to a trainer who is experienced in handling the problem of obesity. You can also sign up to a fitness center affiliated with a hospital. In this place, you can get the best type of exercise because it is tailored to your health condition.
2. Try to overcome mental barriers
Those who are obese often find it difficult to adjust to their normal. All people generally have a fear of social rejection, and this fear turned out to be a bit more often experienced by individuals who are obese or overweight. Some individuals with overweight not only ashamed of their bodies, but also have a greater risk due to injuries and pain problems that may arise during or after exercise.
If you are in a condition like this, throw away those negative thoughts. Do not make negative thoughts that hinder your fitness program. Keep in mind that you have to get through these difficult times.
3. Prepare equipment
You should choose clothing that can support your body's movements. Some obese people usually will have problems or inflammation in the legs and groin area. So, wear baggy shorts with a shirt.
Be careful in choosing a sports shoe. Selection of the proper sports shoes play an important role in maximizing your exercise time. If possible, you can order the shoes specially designed to suit the shape of the foot. You must continue to monitor your weight, diet and exercise.
4. Start with "baby steps"
If you have excess weight, avoiding to start an exercise program that is too hard. Because, your goal here is not to be the "Biggest Loser". Start with something small and gradually. For example, walking for 30 minutes three or four times a week. If you are not able to go on for 30 minutes, do three sessions. The key is consistency.
Once you feel that is gradually getting used to the activity of walking everyday, consider joining the fitness center (gym). You do not have to do the exercise for 6 times a week. Instead, you should focus on to visit the gym three times a week in the early stages. If you are experiencing an increase in fitness, you can increase the number of training sessions per week, (for example, up to five times).
Do not even think straight run. This is to avoid injury to the knee joint because they have to hold your weight.
Weight training and cardio should be part of your exercise sessions with more focus on cardio first in the beginning. Cardio exercise such as walking, cycling and water aerobics will help you lose weight while weight training will increase your muscle strength.
Consider recumbent exercise bike, as this gives a strong impetus to the spine, knee and hip joints, which can cause injury.
Source: kompas.com
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