Losing weight comes down to eating fewer calories than you burn. The calories you burn throughout the day are the sum of your basal metabolic rate -- the number of calories your body uses to sustain itself -- and the calories burned by physical activity. If you are very overweight, it may be difficult to find ways to exercise and burn calories, and you should pick exercises that are gentle on your joints. Adding just 10 minutes of physical activity a day, and working up to more, will help you burn more calories and lose weight.
Stability Ball Training
You can help train the muscles of your body at home by purchasing a stability ball, a large inflatable ball that can be used for exercise. Stability ball training will build lean muscle, which will help you raise your basal metabolic rate and burn more calories throughout the day. It can also provide a cardiovascular workout, since you are getting your heart rate up by working the muscles of the body.
Just sitting on the stability ball will work your core muscles, to help give you better posture and the ability to move more efficiently. As your balance improves, march your feet while you sit on the ball to burn more calories and strengthen the muscles of your legs. Incorporate ball workouts into your day a few minutes at a time, and work up to staying on the ball for longer.
Walking
Walking is an effective way to burn calories without putting too much stress on your joints. It will also help build the muscles of your lower body to increase your metabolism throughout the day.
Try walking to the end of your block and back, or walk around your yard. As you get stronger, begin to take walks around the block, resting as needed. As you get even stronger, you can work up to long walks to help you more quickly burn fat and calories. You will likely see a big improvement in your cardiovascular stamina and your leg strength as you keep up a walking routine, which will help you lose weight and get stronger and fitter.
Kranking
Kranking is a cardio workout that involves moving your arms. You sit on a seat similar to a bicycle seat and hold on to two pedals with your hands, then move the pedals to get your heart rate up. Kranking is ideal when you are very overweight, because it does not put any stress on your lower body, and the machine is easy to get on and off without much trouble.
Kranking also burns a lot of calories. According to the American Council on Exercise, Kranking burned an average of 270 calories per half hour in a test study performed on 20- to 30-year-old fitness enthusiasts. Kranking also significantly increased the test subjects' heart rates, and was an effective cardiovascular exercise. If your gym has a Krankcycle, try Kranking for a few minutes a day at your own pace to really get your heart rate up.
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