Extreme obesity occurs when your body mass index or BMI is 40 or above. This equates to being 80 pounds or more overweight and can lead to a lower life expectancy of three to 12 years, according to a study published in the journal "Obesity" in August 2009. There is a greater risk of developing heart disease, cancer, diabetes and high blood pressure. An appropriate exercise regimen will help you lose weight and improve your health. Consult your doctor before you start an exercise program.
Guidelines
Extreme obesity places a significant load on the joints and skeletal system and limits your ability to exercise and be physically active. Your exercise routine should consist of controlled, gentle low-impact activities to minimize stress on your joints. Cardiovascular exercise elevate your heart rate, improve your lung capacity and burn calories to encourage weight loss. Resistance and body weight exercises put your joints through their range of motion and improve your muscle tone to help boost your metabolism and ability to burn fat. Aim to do 30 to 40 minutes of physical activity most days of the week.
Cardiovascular Exercises
Brisk walking and swimming are low-impact exercises that will elevate your heart rate and burn calories, with minimal stress on your joints. A 240-lb. person walking at 3.5 mph for one hour will burn 414 calories. Swimming laps for 30 minutes will burn 380 calories. Another option may be tai chi. One hour of its gentle rhythmic movements will burn 436 calories and also improve your flexibility, balance and dexterity.
Resistance Exercise
Include gym workouts in your exercise program. Do 10 to 20 minutes of brisk walking on the treadmill and 10 to 20 minutes on the recumbent bike. This will warm you up for a 15- to 30-minute session of resistance training. Exercises should include the seated chest press for the chest, seated overhead press for the shoulders, lat pulldowns for the upper back, and the leg press for the legs and gluteals. Use light weights and do two sets of 15 to 20 repetitions per exercise. Add more exercises as you get stronger and accustomed to using resistance equipment. Do crunches to strengthen the core muscles of your abdominals. Do gym workouts two to three days a week.
Stretches
Do gentle stretching exercises after each workout or exercise routine. This will help cool you down and gently lower your heart rate. Stretches will also improve your joint and muscle flexibility and help prevent injury to long underused muscles.
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