Everyone knows that exercise is good for your health. Especially when we exercise regularly along with eating healthy food in the right amount, it helps reduce the risk of various diseases such as obesity, heart disease , diabetes. But for those who are overweight or obese, exercise can be very difficult because you may not know where to start or what kind of exercise is appropriate. สมัคร ufabet กับเรา รับโบนัสทันที has some advice to give to those who are overweight to exercise easily and truly be healthy.
Being overweight, exercising, what are the benefits?
Being overweight is an indication that your body is using fewer calories than you are consuming. Several studies have shown that adults who exercise or are physically active regularly tend to be at a healthier weight than those who are sedentary or inactive.
Therefore, when people who are overweight or overweight start exercising regularly or moving their bodies frequently, whether by doing housework, gardening, etc., it will help reduce the risk of developing type 2 diabetes, cardiovascular disease, high blood pressure , sleep apnea, and depression .
I’m overweight. How should I exercise?
When people who weigh a lot exercise at a moderate intensity or higher for at least 30 minutes a day, 5 days a week or more, it will help you lose weight effectively. You can exercise for 30 minutes straight or divide your exercise into periods of no less than 10 minutes each. However, if anyone already exercises at a moderate intensity, they may need to exercise more intensely in order to lose weight clearly.
Generally, to lose 1 pound of body fat or about 0.45 kilograms, you will need to burn about 3,500 calories. But before people who weigh a lot or are obese start exercising, they should consult a doctor or specialist first, especially if you are taking medication, such as blood pressure medication, so that the doctor can advise whether you need to undergo any tests before exercising or what type of exercise is suitable for you and at what intensity.
When exercising, you should choose the right exercise clothes and shoes. Clothes should be breathable and not too frictional. Shoes should be able to support a lot of weight or impact so that they do not affect your knees or joints.
Proper exercise pattern
Those who are overweight or obese should start with the following low-impact exercises:
Walking
Walking is a form of exercise that is suitable for people of all ages, especially those who are overweight. Because if you have the right shoes for walking, you can walk to exercise anywhere, whether in a park, around the village or on the track in a fitness center. Walking is a low-impact exercise that helps build strength and flexibility in the lower body very well.
However, walking may not be suitable for those with knee, back or hip pain. Therefore, if you have these problems, you should consult your doctor first.
For those who are overweight and have just started exercising, you should start by walking for 10-15 minutes every day. Then gradually increase the walking time to 30 minutes a day. And if your weight starts to decrease or you feel stronger, you may switch to brisk walking. By walking for exercise at a moderate intensity, that is, walking 100 steps in 1 minute, which is equal to 3,000 steps in 30 minutes.
Running in water
Aqua jogging is ideal for those with joint pain or mobility issues. If you’re overweight, swimming may be too intense for you. However, there’s another interesting option: aqua jogging.
Jogging or walking in the water with a support belt will give you a non-impact workout. When starting an aqua jogging workout, one thing to remember is that your feet should not touch the bottom of the pool, so that your body uses all the energy it can. This form of exercise requires a certain amount of strength, so you should start slowly and gradually increase the intensity or duration as you feel stronger.
Group exercise
Group exercise or classes are great for those who need a workout buddy and advice on how to exercise properly. But before joining any exercise class, you should do some basic research to see if it’s suitable for people with a lot of weight, because some classes may have too fast movements or exercises in positions that aren’t suitable for people with a lot of weight.
If you’re not ready to go to a class, you can exercise by following the video clips at home first. But don’t forget to find low-impact exercises or exercises for those who are overweight.
Muscle strength training
Strength training improves your posture and increases the flexibility of your joints. What’s more, when you strengthen your muscles, or build more muscle, your body will burn more calories for longer periods of time, even when you’re not exercising.
You can easily start strengthening your muscles at home by lifting weights or dumbbells, or you can use the services of a personal trainer to learn the necessary exercise forms and techniques. If you exercise at a gym, you can ask for basic advice from the fitness staff.
When you are overweight or overweight, the most important thing you need to remember is that the form of exercise is not as important as your intention. Try different forms of exercise to find out which form suits you best or makes you the happiest.
And don’t forget to keep a record of your exercise data and progress. In addition to observing your exercise progress, you may also need to keep a record of it to consult a doctor. And no matter what type of exercise you do, you should always warm up and cool down to reduce the risk of injury and muscle soreness.