Do something today your future self will thank you for. Even if you are really overweight, you can do these cardio for obese beginners exercises. There are many workouts for obese beginners that will help you make a new life for yourself.
There are so many ways you can start working on cardio, the most fat-burning exercises, no matter how overweight you are. You can start your fitness journey, right where you are.
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
Don’t trust the scale. It takes a while for results to show on it. We live in a quick-fix society. We want it now with microwave results. What what you eat and increase your fruit and vegetable intake, even if you hate vegetables you can do it. I did and I eat much healthier now.
Stay active and you will see results in how your clothes fit and the scale results will follow.
If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 80 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!
Low impact workout for overweight beginners
Light weight, high repetition dumbbell training is a great low impact cardio workout. It helps build endurance and strength and tone your muscles without jarring the joints. Choose a weight that you can do a lot of reps with but you feel a burning sensation in the muscle you’re trying to work.
Do some marching in place trying to pick your knees up as high as you can to get your heart rate up. Start with 1 minute of each exercise and repeat as many times as you can, building higher as you go.
Bicycles for obese riders
I think we all know that a bicycle can be hard to ride if you have too much mass. Recumbent bikes are great. You can get one that is stationary and stable to get started with and work your way up to riding out on the road if you want. Recumbent bikes are good because they distribute your weight off of your tail bone for less pain. And the bike gives wonderful cardio for obese beginners without breaking down the feet and ankles under that extra weight.
Treadmill workouts for obese beginners
Slow and steady wins the race. Pick a speed that is challenging and increase the elevation slightly to put less stress on your joints. Once you get confident, increase the speed and build up your stamina. Click here for more about treadmill workouts for obese beginners.
Your goal should be to do one minute of each interval. If you can’t, do what you can do. Start with 15 seconds of each. Begin by marching in place, then to some wall ups, the march in place, then standing leg curls. Then march in place. Do chair squats. March in place. Do shoulder presses. March in place. Do side bends. March in place. And end it with some curls.
Of course, you’ll need to warm up with some walking and cool down with some too. HIIT is great cardio for obese beginners.
Swimming workout for obese beginners
Swimming is a great way to get active and healthier. I see many people water walking at the gym. This helps them take pressure off their joints and back. It gives you a range of motion without having to worry about falling and injury. Many facilities with pools have water dumbbells or kickboards that can be pushed against to build resistance.
Treading water is a great way to get your heart pumpin without putting pressure on the joints. It’s relaxing and gives you a full-body workout. Lap swimming is also very popular and helps work all the major muscles in the body. Don’t hesitate to get swimming lessons. This will give you more bang for your buck. Technique can do wonders for your workout.
My stroke of choice is the doggie paddle. I see a lot of great swimmers who make it look so easy. They glide through the water with ease and get a great workout. It takes practice. I have gotten out of my comfort zone and learned a lot better techniques. I watch and ask a lot of questions too so I can continue to improve. Many people are willing to help you if you ask.
How to start running for obese beginners
When running, whether you are a beginner or an expert, always look ahead. Don’t look at your feet. Keep your hands at wasite level. Relax your hands. Check your posture and try not to slouch. Mirrors come in handy for that. Keep your shoulders relaxed. Don’t bounce.
Don’t hit the ground with your heel or balls of your feet. Aim for the mid part of your foot. Try not to stretch too far out with your foot. Take it slow and steady.
Start walking for 5-10 minutes to get your body warmed up. Get a stopwatch. Slowly speed up to a light jog. Shoot for 5 seconds and build up after that. Alternate between walking and jogging as you build endurance. Choose a landmark to run to and then walk back until you are able to run both ways. Cardio for obese beginners takes a little while. You have to break through years of bad habits. But you can do it!
Each new day is a new opportunity to improve yourself. TAKE IT! And make the most of it.
I know being active exercising can be like going to the dentist. Painful and uncomfortable. I can totally understand. There are days I just don’t feel like it. But when I press through, I feel so much better. I know that I’m helping my body improve strength, immunity, and recovery from my injuries. And here are some gym workouts for beginners to lose weight too. Here are some super simple exercises for beginners too.
My thinking is more clear, I have more energy for everyday activities. I feel a lot better about myself. And I like seeing changes in building endurance and muscle tone as I increase strength. Find something that motivates you to get moving. Your body will thank you for it. You deserve good health and happiness!
For more ideas, check this out:
- Weight Training for Obese Beginners
- Fitness Goals for Women
- Weight Machine Workout Plan
- Best Workout for Obese Beginners
Now it’s time for a joke. What’s a ghost’s favorite exercise? Dead lifts. Ha ha ha.