A number of factors cause people to become obese. In addition to lifestyle choices that include eating too much and exercising too little, genetics, culture, psychological makeup, economics and environment play a role in the condition, according to the Centers for Disease Control and Prevention. A successful fitness program addresses all the issues surrounding an individual's obesity.
Assessments
To address specific needs, an assessment of your physical abilities, weight, body mass index and behavioral patterns should be performed. The most successful fitness program is one that is tailored to your individual requirements. While being overweight is measured by how much you weigh, obesity is defined by body mass index. Adults with a BMI more than 30 are considered obese, according to the Weight-control Information Network. Other means used to assess your overall fitness include measuring your waist circumference, finding out your pulse rate after walking a mile and gauging your muscular fitness by counting how many push-ups you can do at one time.
Features
The next step is to design a program that suits your needs and your goals. You should work with your physician to define imminent health risks, such as heart problems and diabetes to help you get motivated. Fitness goals should include targeted exercises that you can perform and will maintain. You should find activities that you enjoy and set realistic goals. Counseling or group therapy can help you work on the mental health issues keeping you obese.
Inclusions
Start small and increase activity levels as you gain strength and aerobic ability. Find a program that fits in with your budget or begin working out at home. A support group or team of like-minded individuals can provide accountability. For example, a walking club in your neighborhood can help to keep you on track. Monitor your progress by keeping track of your weight, BMI, and aerobic and muscular levels. MayoClinic.com recommends assessing your progress every six weeks and making adjustments if you're not meeting your goals.
Options
A number of activities are safe and effective for the obese. Walking, yoga, swimming and light weight training are easy on the joints and effective for beginners. A recumbent bike sits low to the ground, takes pressure off your joints and usually provides a larger seat than upright stationary bicycles. Even small steps such as walking from the end of a parking lot when you go shopping, putting away the television remote and standing while talking on the phone can affect your overall fitness, according to the Weight-control Information Network.
Warning
Stop any activity if you feel dizzy or short of breath. Seek emergency medical treatment if you feel pain or tightness in your chest. You should stop exercising and rest if you break out in a cold sweat or experience muscle cramps. You may need to reduce the level of your workouts if you develop joint pain or serious discomfort in your legs or feet. Bring all concerns to your doctor who can monitor your exercise and make suggestions for appropriate activities.
Member Comments