The obesity rate was 32.2 percent among adult men and 35.5 percent among adult women from 2007 through 2008, according to the Journal of the American Medical Association. A sedentary lifestyle combined with overconsumption of calories contributes to this condition. To promote weight loss, the American College of Sports Medicine recommends at least 60 minutes of moderate intensity cardiovascular exercise five times weekly, in addition total body strength training twice a week. These recommendations may seem impossible to the obese, who find exercise overtaxes their cardiovascular and respiratory systems and stresses their joints. The obese should not shy away from exercise; rather they must find exercises that work for their condition.
Machines
Exercise machines that provide low-impact modes of exercise best suit obese individuals. Elliptical machines allow you to move in a way similar to running or cross-country skiing--but because your feet stay in the pedals as you glide a long, no impact is involved and the joints suffer little stress. Stationary recumbent bicycles may be more comfortable for larger people because they offer back support and higher handlebars to take pressure off the wrists. These machines also offer multiple levels of resistance, so a de-conditioned exerciser can start modestly and work his way up to higher intensities as he gains fitness. If you choose to purchase equipment for your home, be sure to research weight limits of particular models.
Walking
Obese people who do not suffer from arthritis, back or knee issues may enjoy walking. As an exercise mode, it requires little skill. A treadmill may offer a beginner more cushioning, predictability and stability than outdoor terrain. As you become more comfortable with walking, adding inclines or increasing your tempo offer ways to increase the intensity of your workout.
Water Workouts
The American Council on Exercise notes that water reduces the sensation of your weight by about 90 percent, so obese people exercising in the pool do not experience pressure on the back or knee and hip joints. Even if you cannot swim, water walking or water fitness classes offer effective alternatives for pool workouts. The water also offers resistance, helping improve muscle development. Using equipment like buoys and noodles can make a water workout more challenging. Obese people may also appreciate the discretion the pool provides.
Strength Training
A study presented at the 52nd American College of Sports Medicine Annual Meeting in 2005 demonstrated that a progressive resistance training favorably improved body composition in overweight and obese children. The children performed exercises like the leg press, leg curl, chest press, overhead press, biceps curl, front pulldown and seated rows. For adults, a study in the British journal Clinical Science reported in 2008 that strength training provides a plausible substitute for aerobic conditioning in obese people who cannot, for whatever reason, perform high-intensity aerobic exercise. The study had participants execute exercises that involve leg, abdominal and back strengthening. Consider seeking a certified personal trainer for guidance when beginning a strength training routine.
References
- American Council on Exercise: Physical Activity Guidelines
- American College of Sports Medicine: Obese Children Benefit from Resistance Training
- Journal of the American Medical Association: Prevalence and Trends in Obesity Among U.S. Adults, 1999-2008
- American Council on Exercise: Make a Splash with Water Fitness
- Clinical Science: Both Aerobic Endurance and Strength Training Programmes Improve Cardiovascular Health in Obese Adults.
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