Among aerobic options for obese people, the standard exercise--running--might not be a valid option for numerous reasons. Fortunately, there are a variety of other aerobic options available that can yield positive results. As long as exercises are intense enough to raise the heart rate for an appropriate amount of time and are done three to four times per week, you have your choice of exercises.
Walking
Walking can provide a tremendous workout for obese individuals. It causes less impact on the knee joints and back than jogging, and is can be an easy way to introduce exercise into your lifestyle. Walking requires no equipment, other than a decent pair of sneakers, and it can be done virtually anywhere, at any time. You also can control the intensity of the workout, based on your ability and current fitness level, by simply going faster or slower.
Cycling
Whether you are riding on a stationary bike or going out for a cruise around the neighborhood, bike riding can significantly increase your heart rate while causing no impact on your joints. Stationary bikes provide an variety of workout programs and give feedback, such as heart rate and calories burned, on digital readouts. If you ride a traditional bike, choose a route with interesting scenery or a buddy to ride with. Either way, riding is a fine exercise to challenge your aerobic capacity.
Elliptical Trainer
Elliptical trainers, sometimes referred to as cross-trainers, can provide a tremendous aerobic workout. They provide no-impact workouts and incorporate the upper body when you grip the handlebars and move your arms in unison with your legs. Like other aerobic machines, elliptical trainers provide a variety of workout options, and you can track your progress. One downside to these machines is that if you do not belong to a gym, they can cost hundreds of dollars, depending on their features.
Steppers
Cardiovascular-steppers provide intense workouts for those up to the challenge. They tend to be low-impact if performed correctly and can be manipulated to focus on leg strength or cardiovascular fitness, based on how you set the resistance level. Workouts steppers provide can be very intense if you are new to them. Much like elliptical trainers, if you are not a member of a gym, they are expensive, costing as much as a few thousand dollars.
Aerobics
Participating in an aerobics class is easy and fun at a gym. Generally, the classes are free to members. There are all types of classes, tailored to all sorts of fitness levels. Low-impact and no-impact classes, Pilates, yoga and many others can challenge the body and the mind and help you reach reach your weight-loss goals.
References
- "Foundations of Personal Fitness"; Don Rainey and Tinker Murray; McGraw Hill; 2005
- "Personal Fitness Trainer" American Council on Exercise; ACE; 1997
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