Start an exercise routine if you & # 039; re ...

Get advice and ask questions to get the best results. Yellowdog / Culture / Getty Images

Updated. 2 February, 2015.

a new exercise routine is difficult for everyone, but it can be especially difficult if you are overweight or obese. The environment of the gym can be intimidating, and the development of a program on its own can be both uncomfortable and confusing time.

But if you are heavy, movement is important. Training helps to lose weight, can help the way you change the sentiment to improve mood, improve your health, and daily activities more comfortable.

So how do you start? First, make sure that you are healthy enough for physical activity. Ask your doctor, and make key questions about the limitations or changes that apply to you. Then select a workout that you keep enjoying enough. These five channels are particularly suitable for large athletes.

See what interesting to you, the tips for use on the way to start to a slimmer, fitter.

Top 5 exercises for the exercise of overweight

1. go

   This seems like an obvious choice, but there is a reason for the top of the list of the best exercises for each foot. Walking requires very little equipment and can be done almost anywhere. Walking is low impact, improving strength and flexibility in the lower body and can vary depending on your specific plan easy, moderate or vigorous be.

   Become equipped for walking with investing in a good pair of shoes. Visit footwear store privately owned, where hiking boots or experts recommend several brands and take a bit of a test drive.

   • Start tips for a walking program. If you are absolutely new to exercise, start by for only 10 or 15 minutes a day on foot. Add gradually time, allowing you to work at a full 30-minute session. Do to not worry about the speed or rhythm from the start. Ensure the consistency of the target.

     As you increase your fitness level, see, when you start to increase the speed and intensity of the workout. The researchers found that moderate intensity can be performed to achieve a per minute rate step 100 or 3000 increments of 30 minutes. You can choose in an activity monitor, but an inexpensive pedometer counts steps for you to invest.

1. aquajogging

   Water is especially suitable for people who have joint pain or difficulty in movement. But do intensive rounds for many people and for water aerobics are not always available. A good alternative is aqua jogging.

   Water aerobics is simply running in the water with the help of a life jacket. You get all the benefits of running or no impact on foot. Online find a flotation belt that suits your needs. Below you will find a deep pool and run around, see!

   • Tips to start a program of water aerobics. Your feet should not touch the bottom of the pool when the water aerobics. This may seem counter-intuitive, but the progress in its round shape by simply moving your legs against the water. more effort than you can imagine, then start slowly and increase the duration of your workout as you start to feel fitter, is required.

1. The group exercise classes

   One of the best ways to maintain an exercise program is a social support system to develop. Group classroom exercises are a great place to meet friends. But you want to be sure to find a class that suits your needs.

   Before you invest money to a preview of the kind drawn primarily considered. Remember that overweight exerciser needs to move through certain movements longer that if the pace of the class to see, is too fast. Also see how choreography instructor queues. A good teacher give close attention to the movements or changes of direction.

   • Tips for starting an exercise. Instructor welcome on his first visit. Ask and explain that a new training program begins. is by connecting with her a message that you are open sent for feedback and encouragement. The instructor should provide guidance and changes that they feel during class probably to ensure.
2. strength training

   There are many good reasons for a weight training program start. But for overweight exerciser, there are special benefits. Strength training can correct bad posture, which can arise from obesity. Strength training can also increase the range of motion in all joints. Finally, if you build muscle, increase metabolism when the body is at rest.

   You can lift weights start at home, but this is an event that can join a gym or hire a coach can be particularly advantageous. You can use a session with a personal trainer to learn simple exercises you get started and show technical information to keep its shape in a good condition.

   • Tips to start a strength training program. If you are a gym, it is possible that some weight machines are not intended to accommodate a larger body. Even if you do not hire a trainer, gym staff must be able to show you how to customize the equipment or the use of alternative exercises to work each muscle group.

     Remember to start slowly and do too much too soon. Consistency is the most important element of his new training program, so that the worst thing you can do is to do too much on the first day, so that you can take from one week.

3. Tai Chi

   Mind-body motion has to be more open to the public. Yoga, meditation in motion and Qigong classes are easier to find. But sometimes it is difficult for overweight athletes. Many yoga postures oriented balance, for example, they are difficult for people who are overweight because they have a different focus.

   Tai Chi uses a series of fluid movements of the mobility of joints to increase and some (mostly standing) Balancing poses integrate. Tai Chi meditation also includes elements to reduce and improve sleep, lose weight the stress.

   • Tai Chi advice. As with any type of exercise group, you need to display the program in the preview before investing money. Ask the teacher if previous experience is required and accommodation can be made for a new coach. Also ask the location. Some Tai-chi classes are held in outdoor areas or nature reserves. You want to be sure you are comfortable exercising in public before investing.

Remember that the type of exercise you choose is less important than the fact that you do. Do not be afraid, everything on the list to try! Run to track your progress a diary and make sure to check with your doctor if you develop sustaining activity or other symptoms difficulties.

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