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Exercise Plan for Obese Female

Starting a new workout routine is hard for everyone, but it can be especially hard if you are obese. If you are heavy, exercise is important, since workouts will help you to lose weight, can help you to change the way you feel about yourself, boost your mood, and improve your health, and wellbeing.

Obese women often want to lose weight, but their size makes most types of exercise too hard on their bodies. However, there are a few exercises that even the extremely overweight can succeed with.

Reasons For Exercising

Benefits of exercising for obese women may include:

  • weight loss maintenance,
  • reduced disease risk,
  • reduced body fat and
  • A reduced decrease in muscle mass associated with weight loss.

Exercise should be increased slowly and care taken to avoid injury. All adults should work up to an exercise plan that includes at least 30 minutes of exercise on most or all days of the week.

When you’re obese, exercise feels harder, since every step puts excessive pressure on your joints. If you manage to lose about 10% of your weight with dietary intervention, then, add light- to moderate-intensity exercise.

In addition to burning calories, moderate exercise decreases blood pressure, increases your levels of good cholesterol and help delay the onset of type-2 diabetes.

20 to 30 minutes of low-intensity movement, every day will help, and over time, you can work up to a more moderate intensity, and do up to 90 minutes daily to lose weight fast. However, this amount daily may take several months or even years to achieve.

Brisk walking, water exercise, and cycling are appropriate forms of exercise, as they don’t put a too much additional impact on the joints and muscles of your back, ankles, hips, and knees.

For obese men and women, talk to your doctor about when you can safely add regular strength training, which helps build muscle to assist in weight loss.

Since women’s bodies naturally contain more fat than men’s, women may want an exercise program that focuses on cardio, while adding some weight training to increase muscle mass, which also helps them to burn calories.

Walking is a popular cardiovascular exercise for many obese women and can help burn excess body fat, while resistance exercises such as Pilates or weight lifting can help burn additional fat and can be alternated with walking or other cardiovascular exercises.

Tai Chi

Tai chi is a form of exercise and meditation, and the practice involves moving through a series of martial arts postures that improve balance, burn calories and strengthen your muscles.

Slow movements make this exercise workable for the obese, elders and other people whose bodies aren’t up for more aggressive workout options. If you’re unable to stand for an extended period, you can even benefit from practice while sitting.

Consisting of over 100 movements, tai chi allows individuals the ability to determine the exercises and movements that they prefer and thereafter, practice and perfect them. Thus, you can tailor your tai chi routine to your specific goals.

There are really no firm equipment requirements for performing a tai chi fitness program, but items to consider include a pair of comfortable shoes, unrestrictive clothing, and a water bottle to ensure that you stay hydrated during the exercise.

You can increase the intensity of each of your tai chi exercise sessions when you purchase a pair of wrist and ankle weights or a pair of dumbbells. By doing so, you will require your muscles to support a greater amount of weight during the movements, helping to increase your muscular strength at an even greater rate.

Individuals that enjoy music while performing their exercise routine may want to consider purchasing an MP3 player, and purchasing CD’s containing meditative music may add to the overall enjoyment of the exercise session.

Group Exercise Classes

One of the best ways to stick to an exercise program is to develop a social support system, like group exercise classes, which are a perfect place to find friends. However, you’ll want to be sure you find a class that meets your needs.

Before you join a group, remember that it takes an overweight exerciser more time to move through certain movements, so watch to see if the pace of the class is too fast or intense for you. Also, watch how the instructor coordinates. A good instructor will give plenty of advance warning for movement or direction changes.

Remember that the type of exercise you choose is less important than the fact that you are doing it, and give yourself credit for sticking to your plan.

Keep a journal to track your progress and be sure to check in with your physician if you are having difficulty maintaining the action or if you experience other symptoms.


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