Exercise can be a great way to lose weight. However, obese beginners may not realize that the best exercises for people just starting out are different than those of thinner people. Try this strength training for obese beginners to get you started.
With obesity levels at an all-time high, obese people will look for anything to help them lose weight. This is where exercise comes in.
Obese beginners can do cardio exercises (which are the most important in losing weight), yoga, Tai Chi, and almost any other type of exercise. Exercises are even better for obese beginners because they often suffer from health conditions that can be helped with weight loss and movement. You can even start with chair exercises!
Walking, using a treadmill, rowing machine, elliptical, stair stepper, swimming, biking or stationary biking are all great cardio exercises that will burn fat and rev up your metabolism to help you lose weight. You can hire a personal trainer to help you get started if you want to make sure you’re keeping a good pace, or look for ideas on your own.
How should an obese person start exercising?
The obese beginner should start out by taking a fitness test before beginning any exercises to make sure they are ready to exercise. It is best if you do some walking on an elliptical or treadmill while monitoring their heart rate to get used to exercising.
It is best for beginners to do moderate exercise on most days rather than only doing intense workouts every once in a while. This type of exercise will be better because their joints and body need time to adapt to higher intensity levels.
During this time, you will want to keep track of each exercise session as well as what time you started so that you can do better each day.
Once you are able to successfully do cardio, you can add strength training. An obese beginner can lift weights just as well as any other type of person. You’ll want to do a proper warm-up before working out and a proper cool down after to make sure that all of your muscles get used and stretched out properly.
Begin with machines first and then work slowly into using free weights. Free weight exercises burn more calories than machines because they involve more total muscle activity, but machines help you get started with proper form so you don’t get injured.
The most important thing to remember is to do whatever exercise your body tells you is okay to do. It is good to take at least one day off between exercise sessions to let your muscles recover and you don’t get as sore. You can alternate what body parts you’re working on while you rest one area.
Everyone needs to listen closely to what their doctor says about exercising. And if you do get injured, rest until you are healed because this could lead to serious complications.
If you do this, you will have a much higher chance of successfully losing weight. When you start exercising, your body weight and health will change over time. With that change, you can feel more confident about yourself which is often the biggest reason to exercise in the first place!
If you can stick with weight training for extended periods of time, you will be able to dramatically change your body. Whether it is losing fat or gaining muscles, you’ll want to train hard in order to see great results in yourself as well as move toward living a healthier life.
Benefits of strength training for females
- Lower changes for heart disease
- Help with arthritis
- Looking better
- Fat loss
- Stronger muscles
- Higher self-esteem
- Weight loss
- Lower body fat percentage
Strength training workout exercises for obese beginners
If you want to build strength, you will need to do some type of weight training. There are many different types of exercises beginners can do, but if you have never worked out before, it is probably best to start with light weights and small muscle groups.
Good choices include biceps curls and lateral sits. A bicep curl is holding a weight with your arms at your sides, then bend the elbow and lift the weight to your shoulder. A lateral sit
Bodyweight squats are great. Just find a sturdy chair, and almost sit on it and then slowly rise back up. Use armrests at first and work your way up to doing it without help. This exercise improves everyday life significantly too.
The overhead press may be the most accessible exercise for the obese trainee at the beginning of a strength training program. Bars are available as light as 5 pounds, allowing virtually anyone to begin pressing weight overhead.
The bench press is a great exercise for obese beginners. Just start with light weights or even the bar if you are not very strong yet. It weighs quite a bit on its own. Then work your way up from there.
Bilateral rows with a resistance band or cable, position the body in either a seated or upright position. Perform rows while maintaining good posture.
Standing cable machine rotation. Stand sideways to a cable machine with your feet hip-width apart. Hold the cable handle relatively close to your body slightly below chest height, positioning your hands at the midline of your body. Engage your abdominal muscles to brace your torso. Keeping your torso vertical to the floor, pull your shoulder blades down your back without arching your low back.
Check out Low weight, high reps for weight loss here.
My hope is that these simple exercises will help inspire you to keep going on your fitness journey and change your life!