Obesity becomes a global pandemic. The number of obese continue to increase worldwide, and poses a major risk of heath related problems such as diabetes, cardiovascular disease, stroke, hypertension and cancer. Yet it is the most neglected health problem.
According to the WHO, in the world’s population, overweight and obesity kills more than underweight people. But they believe that this can be preventable.
The good news is there are strength training suitable for obese especially for beginners. It may sound difficult for an overweight person to start a program and continue the motivation, especially if you have not been active for a while. Focusing on the benefits of strength exercises will keep your motivation and keep going.
Strength Exercises For Overweight Beginners
There is no simple solution to obesity. In fact, it is a complex problem that needs to deal with multiple approaches. Before starting, you need to get the doctor’s clearance to make sure you don’t have any underlying condition, physically and mentally fit enough for the routine you are planning.
Doing strength training is one way to fight obesity. As you develop more muscles, you are helping your body to burn calories.
Try to incorporate the following strength training into your exercise routine:
This kind of exercise can be done at home and at the gym. Try push ups, pull-ups, squats, lunges and squats. Body weight has the ability to enhance cardiovascular stamina, flexibility, balance and muscle strength at the same time.
This kind of workout works best at all fitness levels, especially for overweight beginners. Resistance bands or tubes are cheap and lightweight that provide pressure in the body, targeting a specific muscle when stretched.
Using free weights works on improving your muscle size and strength. The free weights are dumbbells, barbells and kettlebells. Free weights require more control, especially when it’s too heavy.
If you have not lifted weights before or want to try the heavy one, you must ask for help from a spotter to show you how to do the exercise properly and learn the proper form.
Weight machines are also effective weight training tools for obese and beginners in strength training as long as you use a machine that allows your body and joints to move naturally.
In fact, weight machines are a safe alternative to free weights, and are considered safe when used with the proper techniques.
Cable suspension training
This is an effective total-body workout, you can adjust your body position and resistance, depending on how much you want to challenge yourself.
This method uses body weight and gravity as resistance to boost balance, strength, coordination, joint stability and solid core. So whether you want to lose weight, build muscle, and enhance flexibility, this training will help you achieve your fitness goal.
How Many Minutes Of Exercise Should An Obese Person Do?
According to American Heart Association, they recommend at least 150 minutes every week of moderate intensity workout and or 75 minutes of vigorous intensity workout. Aim to perform 30 minutes a day of moderate to vigorous exercise, ideally all week.
Although for Obese this may seem too big right now, try to split your exercise time as little as 10 minutes long, as you get stronger slowly try to increase the amount and the intensity every day.
Remember that short workouts can only be considered effective like long exercise if you meet the strength exercise and physical activity recommendations of 150 minutes. Do gentle stretches and warm up before you exercise.
Can Obese People Do Strength Training?
The answer is Yes!
Overweight people who are beginners in strength exercises should choose a training that they enjoy and also fits to their lifestyle. Gym trainers will help you find out the best mix of strength training and you need to understand how they differ. You need to be aware of the benefits and limitations of each one.
Strength training may improve the quality of life and boost your ability to do daily activities.
Any form of exercise is healthy for everyone because it provides special benefits for the overweight. Some of these benefits are:
– Increase Metabolism
– Improve Posture
– Control Body Fat
– Enhance Bone Health
– Low Stress Level
– Boost Mental Capacity
The results may vary depending on what kind of strength training you do and your goal. Some may see visible changes in 12 weeks.
Will I Lose Weight If I Do Strength Training?
Excessive food intake and insufficient physical activity are the reasons for obesity. The fat cells in your body will continue to increase, leading to several health consequences because of an imbalance in energy intake and expenditure. If you are overweight, exercise is very important. Regular workouts can help you lose weight and improve your self-confidence.
In order to regulate the energy balance intake through diet and energy expenditure through physical exercise or a combination of both should be maintained.
Extreme negative energy balance can lead to weak metabolism, reductions in thyroid hormones, the decline in bone mass, low testosterone levels, inability to concentrate and low physical performance.
Too much weight puts you at a higher risk of certain diseases. Strength training for obese may effectively lose weight and prevent obesity when combined with proper diet and nutrition.