Overweight individuals are often most in need of a fitness plan, yet the weight itself is an impediment during exercise. Fortunately, there are several things that can be done to help. Accompanied with a strong diet, a fitness plan can be designed with weight in mind to make you fit.
Definition
Body fat percentage is a direct measurement of body fat. According to the company Health Check Systems, a 150 lb. individual with 10 percent body fat will have 15 lbs. of fat and 135 lbs. of lean body weight, which includes blood, muscle mass and other tissue. Body fat percentage is a much more precise measurement than BMI or total weight. It can be administered with something like a skinfold test.
Significance
People who have a high body fat percentage—a woman is considered obese at 32 percent body fat and a man at 25 percent—will have more difficulty exercising. This is partly because of a less efficient heart that will need to work harder to pump blood and partly because it is harder for a person to carry around extra weight.
Exercises
Certified Personal Trainer and wellness coach LaRue E. Cook states that overweight individuals can do most if not all of the same exercises that anyone else does. These include works with free weights, aerobic and weight machines, stability balls, medicine balls and any other type of training. Improvements in stamina and endurance will come with weight loss as well as practice.
Beginners
Volume and pace are some of the most important factors to keep in mind. You do not want to burn out from over-work, so as you begin a training regiment, you should proceed slowly and with some cautious. Individuals with higher body fat should be especially cognizant of how much work they are doing because their endurance will typically be poorer. Fortunately, it should also be easier to lose weight.
Fitness Program
Beginners should start with activities such as quick-paced walks, light weight lifting and core work in the abs and back two or three days a week. The amount of exercise can be modest: 20 to 30 minutes for a walk or run and for other types of training 10 lifts each over the course of two or three reps. Over time you can add sprints, endurance runs, intense weight lifting, flexibility training and balance training to the plan. A fitness assessment from a trainer is a good way to personalize your routine.
Considerations
Health conditions should always be an important factor when designing a fitness program. Serious risks such as high blood pressure and a bad heart can make over-exertion dangerous. You should consult a physician and get a full medical opinion to make sure that you are cleared for a workout.
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