where to begin when you are overweight
New workout routines are challenge to everyone. They are even more difficult for overweight individuals. A BMI calculator, using your height and weight measures can tell you if you are overweight or not. Anything between 18 and 24 is considered normal. Here are some workout tips that will get you started on the journey to a fitter you.
Walking has been shown to help obese people cut weight dramatically if done consistently. This low impact form of workout can be easy or paced depending on your needs. It also improves joint flexibility and knee strength. Start by taking 10 to 15 minutes walks every day. With time, gradually increase the time spent walking to achieve the best results. Escalate the intensity of your work out as your fitness levels improve. Incorporate stretching, warm up and cool down sessions before and after walking.
2. Social Support System
To boost your morale and find encouragement to stick to your routine, join a cluster of people with similar goals. Success stories of victory from obesity to fitness (been there, done that) will give you the zeal to push yourself harder every day. However, ensure that you are comfortable working out in public before joining.
3. Exercise DVDs
Invest in DVDs to work out from home. There are a variety of routines that can be accessed online. Stream YouTube videos that are specifically for overweight individuals so that you do not bite more than you can chew. Adherence and discipline throughout the exercise routine is necessary. Check out Cardioke by Billy Blanks Jr, MegaYoga, 30 Day Shred by Jillian Michaels and many more. They will not be easy but if you are disciplined and stick to the plan, they will yield fruits. Consider getting a sport massage after the work out.
4. Weight Training
Carrying extra weight leads to changes in posture. Weight-lifting can rectify posture changes and increase flexibility in joints. Through resistance training, you will gain muscle tissue. Muscles spike metabolism which eventually burns extra calories.
Invite your kids, your spouse or just go solo and dance to some good music for about 15 to 30 minutes. Dancing will provide an all-round work out session. The good thing about this low impact exercise is that it will not feel like a workout. Establish a dance routine.
Consistency is paramount for you to achieve your goal. Fitness will not be achieved overnight. Start slowly then intensify the exercises with time.
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