According to the American College of Sports Medicine (ACSM), obesity affects as many as 1/3 of Americans. Regular exercise, coupled with a healthy, portion-controlled diet may help reduce weight and reduce the effects of chronic conditions related to obesity. The ACSM recommends at least three, 30-minute sessions of moderate, cardiovascular exercise and two strength training sessions to promote general health. To promote weight loss, the ACSM directs you to increase the cardiovascular portion of this recommendation to as long as 90 minutes, five times per week. For the extremely overweight or obese, especially those who are deconditioned, this amount of exercise may seem daunting. Extra weight puts stress on joints, and machines are not necessarily designed to accommodate larger body sizes. Avoid becoming discouraged with attempts to exercise, and take a gradual approach to conditioning your body.
Start Slowly
Instead of attempting to meet the ACSM or a doctor's recommendations in your first session, take a gradual approach. Exercise lightly for 10 minutes at a time your first few weeks. When this becomes manageable, challenge yourself to add five minutes every week, until you reach your goal time. A gradual approach lessens the chance that you will suffer an injury due to trying to do too much, too soon. It also increases your chance of adherence; you are less likely to become overwhelmed by the time commitment and exertion. Introduce strength training with body weight exercises, only adding light dumbbells when you understand good form.
Choose the Right Machine
Seek out low-impact modes of cardiovascular exercise. Try walking on a treadmill, which offers more cushioning and stable terrain than outdoor conditions. As your fitness level progresses, you can easily increase speed and/or incline to make your workout more challenging. If you have joint issues, walking may not offer comfort, so choose an alternative exercise. Cycling is another effective, low-impact exercise. Recumbent bikes may be more comfortable for larger body sizes, because they offer shoulder-level handlebars and more back support. Some obese people may find the fit of stationary bikes, even recumbent ones, too tight. Consider trying an elliptical trainer, which offers the front-to-back movement of running, without impact. An elliptical accommodates a larger body frame, because of the upright nature of the machine. When purchasing equipment to use in your home, ask about weight limits for machines, because, typically, they are less on home-based models.
Try Swimming
If you are intimidated by the gym floor setting, try getting in the pool. The pool offers discretion and options for multiple levels of fitness. Even if you do not know how to swim, water walking or jogging and fitness classes provide cardiovascular benefits without impact. Water also offers a form of resistance that helps with muscle development. Be sure to periodically measure your pulse while exercising in water, however. Typical indicators of exertion, like sweat and rising body temperature, are not evident in the pool.
Monitor Your Exertion
You do not need to work to exhaustion to burn calories through exercise. Work to an intensity that raises your heart rate to a low aerobic zone--about 60 to 65 percent of your maximum heart rate. Make sure you are able to talk while exercising, and stop immediately if you experience dizziness or pain. As your fitness level improves and you lose weight, you may challenge yourself with greater intensity.
Member Comments