Obesity and Exercise: How to Find—and Stick With—a Workout Routine After an Obesity Diagnosis
Some people love to work. For others, get Regularly Just feel like a routine work. When you live with obesity (the BMI of 30 or more), there can be additional challenges that make exercise the last thing you feel, from finding comfortable and pleasant exercise equipment to feel comfortable and heavy within a few minutes of starting exercise. If you are diagnosed with obesity and regular exercises, you are not part of your routine, there are many understanding causes that the overwhelming exercise plan can feel. (the conversation About obesity and exercises – especially when it comes to practice in public places – at the very least. “Obesity is not only related to weight. It is a complex medical condition that affects many other things – inflammation, insulin resistance, hormone regulation, and more,” he says. Superiya RaoMD, a quadist approved in internal medicine, digestive diseases, obesity medicine, lifestyle. “Exercise, even in small quantities, can improve insulin sensitivity, help reduce stress, low inflammation, enhance energy, help you sleep better, and increase your mood – tall weight loss.”
When your motivation is backward, it should be noted that hitting the gym is not only related to weight management – it is related to your mental dug at the present time, as well as an investment in your future physical health. Perhaps you will not need to work for a long time before you see this return on this investment. “Obesity contributes to increasing the risk of type 2 diabetes, heart disease and joint degeneration, but this desired part: the exercise can reflect a lot of this, even before the scale moves,” explains Maria Teresa AntonMD, the endocrine world and teacher at the Pritikin Center longevity in Miami. “Only a few weeks of regular movement can reduce blood sugar, reduce blood pressure, and balance hunger hormones such as leptin and beroin.” Do you feel prepared to connect these sports shoes? Here are some expert advice that will help you alleviate physical activity in a safe, sustainable and designed way to improve metabolism in general, not only burning calories.
Ease of low -impact movement
For beginners, here is a good basis for shooting for: CDC control and prevention centers (CDC) recommend at least 150 minutes of moderate air exercise (also known as Cardio) per week for most adults, in addition to two days of strength training. But you do not need to hit these numbers directly from the gate. When you live with obesity, it is important that Slowly dilute the exercise routineSince the new physical activity can put additional pressure on the already stressful systems in your body. To avoid exhaustion and injuries, start with sessions that raise the heart rate, but it is manageable – up to five to 10 minutes of movement at the same time, it turns out that it has the benefits of the heart and blood vessels. Choose a kind of exercise appropriate for the level of fitness-the excavation exercise is the best for beginners, especially women with obesity. Instead of running the time breaks or taking the preliminary camps that work to tie the jump and borbus, think “nice to the joints”-such as swimming or water exercise, yoga, or a bike, an oval machine, or even slowly walking up and down. Walking is also one of the best exercises when you relieve your body into an exercise routine, as it is low -effect, and can be reached, flexible enough to fit any day, however the heart rate remains. If you suffer from obesity (a body mass index from 40 or more), think about working with a physical therapist or sports specialist to develop a safe and effective exercise routine – and will help ensure success in the future. Whatever your weight, be sure to include a five -minute heating process in your exercise program to help avoid injuries and pain; It includes both heart movement and expansion.
The heart is not everything that matters
Raising the heart rate regularly through the heart is excellent for losing fat and your general health, but when you also start building muscle, it is when you can really do the exercise protein. “Don’t underestimate the power of force training,” says Dr. Anton. “Many women avoid it, but it is one of the most effective tools to maintain muscle mass, bone protection and increase metabolism.” When lifting weights as beginners, it may be useful to focus on the upper body one day and down the next body. It aims from 8 to 12 slow and centered actors for each exercise, with heavy weight enough so that the representatives of the last couple feel the challenge. It is intelligence to work with a personal trainer at first – or take a training separation on the strength of the group – to ensure learning the appropriate model. If you do not have access easily to weights, you can still start building muscles and get a full body exercise through body weight exercises, such as panels, pressure, arm circles, lifting, tinnitus, wall or squatting. Pilates is another effective form of exercise for women with obesity, because it uses body weight to build strength in a low -influential way.
Focus on the small victories and how you feel, not the scale
To avoid exhaustion, keep your goals simple and implemented at the beginning: stick to the exercise schedule, the ability to do other actors, or hit the number of daily steps even when your schedule becomes feverish. Building these small goals-and usually increases obtaining regular physical activity-which adds to long-term results and puts your fitness journey on the right track. “Remember: your victories are not measured only by pound.” “It is measured in the best energy, confidence, laboratories, and the ability to move across life more easily. This is what the real transformation looks.”
