Overweight people know that cardiovascular exercise can help them burn calories and help with weight loss. The American College of Sports Medicine recommends people exercise at a moderate intensity for at least an hour, five times per week to lose weight. Exercise machines can help you meet these recommendations, but machines do not always accommodate the size or personal limitations of those who are overweight. Even choosing equipment for a home gym may present challenges, as many machines require some skill or come with weight limits. In order to stick with an exercise regimen, it is important to find a machine that works for your particular needs.
Treadmills
Walking proves to be an effective exercise for the overweight. The majority of the members of the National Weight Control Registry, a group of over 5,000 people who have lost an average of 66 pounds, reported that walking helped them lose weight and maintain their new physiques. An overweight person can use a treadmill to walk at paces ranging from .5 mph to an all-out run at over 10 mph. Users may begin a routine at a comfortable walking pace and add inclines or intervals of power walks or jogs to increase workout intensity. Treadmills provide more cushioning and predictability than outdoor terrain. Although walking is low impact, it may put too much pressure on the knees, hips and back of the extremely overweight. Treadmills in fitness facilities usually accommodate weights of up to 400 lb, but those designed for home use often support considerably less.
Recumbent Bicycles
Some stationary bicycles may be uncomfortable for those who are overweight because the upright position puts stress on the back and shoulders. Recumbent bikes offer more support through a reclined seat and chair-like back support. Handlebars are shoulder level to alleviate pressure on the wrists. You can adjust the difficulty of your workout by changing the resistance on the console to pedal with more difficulty. The bike is a no-impact workout, so you may be able to go longer because you do not have to support the weight of your body. For some overweight people, mounting a recumbent bike might be awkward and uncomfortable.
Elliptical Trainers
Elliptical trainers mimic the sensation of running or cross country skiing. Your feet remain in the pedals throughout each stride, so the movement does not put pressure on the joints. Elliptical machines come with or without arm poles. If you choose an elliptical with arm poles, be sure that it will accommodate the size of your body. Elliptical machines, if used with intensity, allow you to burn calories equivalent to a run.
Portable Peddlers
If you are not yet ready to join a gym or invest in a big home machine, an inexpensive, space-saving option is the portable peddler. The piece of equipment is essentially a set of bicycle pedals attached to a rod. The peddler is appropriate for someone of any size because you sit in your own chair and pedal the mechanism. The difficulty of your pedal stroke depends on where you set the tension. A bigger calorie burn comes from a faster pedal stroke against significant resistance. For those who cannot use their legs or feet to pedal, the portable peddler may be used by the upper body to create a cardiovascular workout.
Member Comments