According to the American College of Sports Medicine, 66 percent of the adult population in the United States is overweight or obese. Obesity and a sedentary lifestyle are two risk factors for coronary heart disease. Abdominal obesity or a waist circumference greater than 40.2 inches for men and greater than 34.6 inches for women increases your risk of metabolic syndrome--having three to four health conditions including abdominal obesity, high blood pressure, high cholesterol and high blood sugar.
Hydration and Temperature Regulation
An obese person is prone to dehydration and heat exhaustion. He should use light clothing to more easily lose heat and cool down. According to a 2010 release by Paul Sorace, published by the American College of Sports Medicine, an obese person needs more fluids during exercise because of his larger body size and sweat rate. The National Strength and Conditioning Association reports he should drink eight to eleven, 8-oz. cups of water a day just to replace fluids lost from urine, through the skin, lungs and feces. Exercise increases his water replenishment needs. The American Council on Exercise advise drinking 8 to 16 ozs. of fluids an hour before exercising; drink 4 to 8 ozs. every 15 minutes during the workout; drink two cups or 16 ozs. of fluids for every pound of body weight which is lost after exercise. An obese person needs to consume the higher end of the recommended water intake.
Physical Activity
The American College of Sports Medicine reports there is a close-response relationship between the amount of weight lost and the amount of moderate-intensity physical activity performed in obese people. Moderate-intensity physical activity raises your heart rate high enough so you can talk but cannot sing while you do it. If an obese person does less than 2.5 hours of physical activity a week, she will lose a small amount of weight; if she does between 2.5 hours and 3.75 hours of activity per week she will lose about 4.5 lbs. a week; if she performs between 3.75 and 7 hours of activity she will lose around 13 lbs. per week.
Aerobic Exercise
Excess weight imposes additional strain on the joints of an obese person. She must start slowly by doing low impact aerobic activities such as an easy ride on a stationary bike or a few minutes of a slow walk on the treadmill. According to a 2008 article by A. Lynn Millar, Ph.D, jogging causes stress on the joints and is not encouraged for an obese person until they become more fit.
References
- American College of Sports Medicine: Appropriate Physical Activity Intervention Strategies; Feb. 2009
- “Health and Fitness Journal”; Clinical Applications: Toxic “Waist” Dump: Our Abdominal Visceral Fat; Paul Ribisl, Ph.D.; July/Aug. 2004
- American College of Sports Medicine: Experts Outline Exercise Recommendations; Paul Sorace; April 2010
- “ACSM Fit Society Page”; Obesity and Exercise; Stacy Schmidt, M.S.; Spring 2008
- “ACSM’s Health & Fitness Journal”; MyActivity Pyramid for Adults; Stephen Ball, Ph.D.; Nov/Dec 2009
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