Exercise for Obese People

Exercise for obese people is a little different in that you have to be more careful not to put undue strain on joints and ligaments, as well as many other health concerns typically not present in people of normal weight. On the other hand, obese people are those who stand to gain the most from taking up an exercise regime, and are poised to see the most dramatic results.

As a rule, it is always a good idea to consult with a doctor before engaging in a new exercise regime, and this applies doubly so for obese people. If you've been inactive, that may have compromised your cardiovascular conditioning and made your heart and lungs less effective. That means they're less able to handle the sudden surge in usage that comes from exercise, and that can spell serious trouble.

Not only that, extra pounds put a lot of extra strain on knees, hips, back and so on. Suppose you have an old knee injury from your youth; the knee is already weakened, and carrying an extra 50 lbs makes it an exceedingly bad idea to jump right into the workout routine you had ten or 20 years ago.

Bottom line: Check with the doc and discuss your plans in detail before doing anything. You will probably be told to take brisk walks instead of jogging, start light to medium circuit training rather than heavy weight lifting and so on. Heed the advice; the idea is for you to get healthy and live longer.

Now for the good news. Exercise for obese people tends to bring about considerably more dramatic effects than exercise for already fit people. An obese person can drop several pounds a week by simply cutting a few calories and taking an hour brisk walk each evening. Good luck seeing anywhere near that kind of results if you're already a regular gym rat.

Naturally, this is a direct effect of where your starting point is, but the importance of this initial psychological boost cannot be overstated: You're seeing actual, rapid results, and that strongly encourages sticking with the program. By the time the progress slows down, some 30 or 100 lbs later depending on where you started, you've already gotten into the habit of regular exercise and sensible eating.

For the actual workout schedule, it is a more delicate challenge than most because of the inherent health concerns. There is no one-size-fits-all schedule that is safe for a 250 lb and a 400 lb person alike, young or old, medical conditions notwithstanding, but there are three basics you can bounce against your doctor. If he or she gives thumbs up, you can work out a suitable plan using these components.

Mankind is designed to get around by foot, not by car. Almost everyone can take a walk in the park or by the beach, and it's an excellent inroad to getting your body used to the idea of physical activity on a regular basis. If you're not seriously obese and have no medical conditions, you can soon phase into light jogging, perhaps alternating between the two as dictated by your heart rate (a reliable heart rate monitor can help you stay on the safe side).

Activating the muscles is an important step to getting the fat burn going. Muscle is active tissue burning calories 24/7, even as you sleep, so it is in your best interest to stir your muscles out of their slumber. Just make sure to not get carried away -- a sensible, low-intensity circuit training program will be plenty enough to get you started properly. Ask a personal trainer for help to make sure you get the hang of the exercises.

It's a classic cliché that swimming is the best form of exercise, but there's something to it, especially if you carry a lot of extra weight and thus already put extra strain on your joints and ligaments. In water, your bodyweight ceases to be much of a factor, enabling you to get a good workout without suffering knee and lower back pain for three days afterwards.

There are many other types of exercise suitable for obese people, such as bicycling, rowing and so on, that you can expand into as you get into the habit of exercise, but these three are probably your best bet for getting started on the right foot. Good luck!

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