Beginning Exercise Plans For Obese

From 1980 to 2008, the prevalence of obesity in the U.S. increased from 15 percent to 34 percent, according to the surgeon general. Beginning a regular exercise program can help you reach and maintain a healthy weight and reduce your risk for developing obesity-related diseases and conditions. Slowly and gradually incorporating more aerobic exercise and strength training into your lifestyle can help you reach your ideal weight.

Considerations

Always consult your doctor before beginning an exercise program. Your doctor may recommend an exercise test to see if exercise is safe for you to do on your own or under medical supervision. Once you have been cleared to exercise, always begin and end each session with a warm-up and cool-down to help prevent injury or other complications. If you are new to exercise, consulting with a trained, certified exercise specialist may be beneficial in helping you develop an exercise program that meets your specific needs.

Aerobic Exercise

If you are obese, the American College of Sports Medicine, or ACSM, recommends aerobic exercise on five or more days each week to maximize calorie burn. It recommends working your way up to 30 to 60 minutes each day. This amount of exercise can be done during one exercise session or in shorter sessions lasting at least 10 minutes. Recommended aerobic exercises include brisk walking, cycling and swimming. These types of exercises are low-impact and produce less stress on your joints.

Strength Training

Strength training exercises should also be an important part of your exercise routine. The Centers for Disease Control and Prevention, or CDC, reports that strength training increases your lean muscle mass, which can increase your metabolism. An increased metabolism can help you burn more calories, even while you rest. The ACSM recommends strength training exercises for your major muscle groups at least two times each week. You can lift weights, use resistance bands or use your body weight as resistance when doing muscle-strengthening exercises.

Benefits

In addition to helping you control your weight, making exercise and physical activity a part of your life can also help you in other ways. The President's Council on Physical Fitness and Sports reports that regular exercise can help lower your risk for developing heart disease, high blood pressure, some types of cancer, osteoporosis and diabetes. Regular exercise can also help improve your mood and self-confidence.

Recommendations

Increased levels of physical activity are recommended for long-term weight loss success. You should choose exercises that you enjoy to increase your chances of sticking with your exercise routine. In addition to burning more calories through exercise, controlling your calorie intake is also an important component of weight loss. Visiting with a registered dietitian may be beneficial in helping you develop a healthy eating plan that meets your needs.