Many people are interested in knowing what exercises for obese women should do. Experts recommend performing this complex for obese people who have a certain degree of obesity and there is a health risk.
But if you have no more than 10 extra pounds, then the training program should be completely different. There are a large number of exercises that improve the metabolic process, metabolism, mood and are safe for joints. If you wish, you can train at home.
Start playing sports and adopt an active lifestyle without waiting for a diagnosis from doctors. The sooner you join a gym or train at home, the better.
General rules of exercises for overweight ladies
Physical activity is contraindicated for people with 4th degree obesity, but there are other factors under which exercise is prohibited:
- There is often a low pulse. That is, less than 60 beats per minute.
- For cardiac problems.
- If your blood pressure exceeds 200/120 several times a month.
In this case, not only can you not exercise, but you must seek help from a medical institution. And if you have difficulty bending over, increased sweating, or shortness of breath, then these are not contraindications to physical activity.
The program for obese women does not include exercises that put stress on the joints and spine. Overweight people are recommended to engage in the following sports:
Nordic or regular walking
With such loads, you should monitor your step frequency and heart rate. If excess weight puts a lot of stress on the knee joints, it is recommended to purchase a special brace from a sports retail outlet. You also need to use a belt that secures the stomach and lower back. This will avoid sprains.
Swimming
You can devote half an hour to such physical activity every day. They are absolutely safe, as they do not overload the joints and bones. Any water resistance is useful for obese women, as it allows you to burn fat.
Winter sport
Such loads are very useful for plump young ladies. In order not to overload your joints, it is recommended to stick to cross-country skiing in the classic style. The pace is not important here, the main thing is the duration of the classes.
Bike
Buy a mountain bike that allows you to shift gears. Thus, you can choose your load, taking into account the characteristics of your body.
A good exercise for obese women is belly dancing. Make smooth movements and don't be embarrassed by anyone.
With an experienced trainer, you can practice oxysize, bodyflex, Pilates, hatha yoga and other types of fitness.
Versatility and efficiency
It is a mistake to talk about yoga as a system of exercises separately for fat or thin people. There are no special asanas for overweight people. But there are lighter options specifically for them or those who, due to health problems, are not ready for a full load.
Yoga is considered a universal system and is suitable for all people, regardless of body type and training. Beginners should start with simple poses, gradually moving towards more complex ones.
Combinations of a special breathing system and static loads give the effect of losing weight. It is the loads that help get rid of excess fat. At the same time, in yoga you do not need to make sudden movements, there are no such colossal and unbearable loads as in the gym or during group aerobics classes.
Yoga is a set of exercises that allows you not only to lose weight, but also to develop flexibility of mind and body. Classes help normalize blood pressure, solve problems with the spine, and reduce anxiety.
Exercises for women with heavy weights
All exercises should be performed three times a week, give the body a rest. On free days you can take a walk in the fresh air.
№1
First you need to do a warm-up (about 10 minutes): walk around a little, breathe deeply, make rotational movements with your arms.
After this, you need to walk about 3 kilometers at a fast pace. You definitely have to work up a good sweat.
A ten-minute slow walk will do as a cool-down.
№2
As a warm-up, walk around the room a little and breathe deeply.
Workout on any cardio machine you have at home. Select an average load and exercise for about half an hour, at a moderate pace. For obese people, a stapler, treadmill, or exercise bike are suitable.
As a cool-down, do a ten-minute walk.
Diet for very fat people
Strict diets are prohibited for you, because you may have to diet for 2-3 years (what did you want? You probably didn’t gain fat in a month either) and your diet should have enough nutrients and calories to survive during this time. Be patient and prepare to lose no more than 4 kg per month at first and no more than 2 kg in the future.
Being overweight creates many problems in everyday life.
This is the only way to lose very heavy weight without harming the body. In addition, losing weight too quickly will lead to severe sagging skin. Of course, to some extent, the skin will sag anyway. But over time everything will return to normal.
Our weight loss will happen in stages. Each stage will become more difficult. Think of it as a quest.
Stage 1
- Eliminate all sweets from your diet. Sugar in tea and coffee also counts. No “one chocolate a week.” Make it a “jump” by removing all cookies, candy bars, pastries and sweet soda from your diet in one fell swoop. If you really want something sweet, drink Pepsi Light. Infrequently.
- The second exception is fast food. Hot dogs, shawarma, McDonald's food, chips, crackers, nuts and other rubbish should be consigned to oblivion.
For a start, these restrictions are enough. Follow the conditions of the first stage for two months. During this time you can lose 8-10 kg. If you weigh a lot, weight loss is very fast at first. Then the process slows down, this is normal.
Stage 2
- We continue to exclude junk food from our diet. We limit all flour. Bread and pastries should be a thing of the past.
- Stop eating potatoes.
- We exclude rich broths, soups and borscht from the diet. Soups are only dietary, without fat.
Things got a little more complicated. This stage will last another two months. How much weight you will lose during this time depends on the individual characteristics of your body. After this period, we will assume that you are ready for more serious restrictions.
Stage 3
- Stop eating pasta. We replace them with oatmeal.
- We exclude milk from the diet. Instead of milk, eat cottage cheese. Low fat.
- Bring your daily diet to this form: before 14:00 any porridge (rice, buckwheat, oatmeal, etc.) with something protein (fish, meat, poultry, eggs, cottage cheese), after 14:00 - only protein products .
- Vegetables and fruits can be eaten in unlimited quantities.
Do you feel like your life can no longer be complicated? It just seems to you. After 3 months we move on to stage 4.
Stage 4
- We cook all food without fat.
- We limit the amount of fruit in the diet.
- We drink at least 2 liters of water per day.
- We do not eat 3 hours before bedtime.
We follow this diet until the weight returns to normal. When this happens, you may find that it's already been a year since you started this and, if you still haven't relapsed, dietary restrictions will no longer stress you out so much.
Static loads
The plank is certainly one of the basic exercises that perfectly works a huge number of muscles. But the plank, like other static exercises, increases blood pressure, and since obese people have a tendency to hypertension, such training is not suitable for them in the first stages. For the same reason, you should practice yoga with caution.
What to replace it with? Instead of static exercises, it is advisable to focus on strengthening the stabilizer muscles to reduce the risk of joint injuries.
The first stage of losing weight - where to start
In order for weight loss exercises for obese women to benefit the body and restore a slim figure, you need to approach this issue thoughtfully. Women with diagnoses of diabetes mellitus, chronic hypertension of the third degree, heart and kidney failure should not start doing gymnastics without first consulting a doctor. In this case, it is necessary to develop an individual training program with gentle loads, which will gradually increase as physical activity indicators improve and muscles and joints are strengthened.
Obese women should not lose weight quickly - the result of sharply lost weight is loose, sagging skin, deterioration in proportions, which is associated with uneven weight loss. The most difficult area to correct is the abdomen and hips. But nothing is impossible - modern fitness programs are designed correctly and consistently.
Having started training according to a certain scheme, you should never stop unless there are compelling reasons (we are talking about sudden illnesses). As a last resort, you can temporarily reduce the load, but stopping classes completely means you will never achieve your goal. A smooth increase in training intensity allows the body to adapt to physical activity, so the muscles tighten the skin evenly, and the aesthetics of the appearance are not compromised.
How much excess weight is it in kilograms?
We often evaluate ourselves not quite sensibly. For some, 65 kg with a height of 165 cm and a small tummy means “I’m terribly fat.” For some, 80 kg with the same height is “pure nonsense.”
“There are a lot of formulas for calculating ideal weight,” recalls Yanina Sabirova. “However, all of them are not entirely accurate. Let’s say, the well-known formula “height in centimeters minus 100” is good for a woman up to 165 cm tall. But taller ladies should modify it and subtract 110, not 100.
Calculating body mass index
- another good guideline - you need to remember that a BMI higher than normal can also be due to large muscle mass. And, believe me, it happens to people who are not involved in fitness, and due to heavy, dense bones.
It is best to determine your body composition, for example, from a nutritionist or a fitness club doctor. If more than 30% of your weight comes from fat (BMI - 30 or more) - you are very overweight, and you need to build your workouts in accordance with this."
Physical activity must be combined with diet, experts remind. More precisely, not with a diet, but with proper nutrition
. Simply by eliminating sweets, buns, fatty, fried foods from the diet and increasing energy consumption by just 100 kcal, a person with significant excess weight can lose 1-2 kg in a month.
Fitness for plus size people: how it works
In the minds of many people who are just starting to play sports, there is a stereotype: the longer and more intense the training, the faster the results will be. Therefore, many women immediately begin to exercise 6 times a week for 3-4 hours. With such loads, the result will be disastrous: you will not only not achieve significant results, but will also significantly undermine your health.
So what should fitness look like for plus-size people in order to maintain health and get their figure in order? First of all, a fitness program for overweight people should be designed taking into account the physical capabilities of the trainees. The intensity of the workout should be moderate. Good news for ladies who want to get their figure into ideal condition: the more you weigh, the faster you will lose weight.
First of all, a fitness program for overweight people should include cardio exercises, which are responsible for reducing weight and fat in the body. Aerobics is perfect for cardio for obese women, adapted for the fair sex with still imperfect proportions.
Aerobics for obese women: where to start?
Have you decided that aerobics is the exercise you want to do, but don’t know where to start? You have 2 options: group classes under the supervision of an instructor and independent training at home. Let's look at the advantages and disadvantages of each of the proposed methods step by step.
If you are new to fitness, then you cannot do without training under the supervision of a trainer. The advantages are obvious:
- You will exercise under the guidance of an experienced specialist who will always help correct mistakes in performing exercises and motivate you to further victories in the fight for a slim figure. After all, we all know how difficult it is sometimes not to deny yourself some indulgence.
- You will meet like-minded women with whom you will be connected by common goals and interests.
- Some people find it difficult to force themselves to exercise at home. If you are one of those people, group classes will help you.
But, along with the advantages, group classes also have disadvantages. The disadvantages include money issues, spending a lot of time on the road to the fitness club and psychological discomfort. In such cases, practicing at home at home is suitable. As in the first option, this method of doing fitness has both advantages and disadvantages.
Among the advantages are the following points:
- No additional time costs. You will spend time only on training and exercise at any time convenient for you.
- The ability to choose your own programs. There are a large number of aerobics programs on the Internet, from which you can choose the most suitable one for you.
- No financial costs. You will keep your personal budget safe and sound, because you will not have to spend money on a subscription, renting a locker for storing things in the club and other additional expenses.
Aerobics at home. Sculpting the perfect body with your own hands
If you have chosen this option for yourself, then you will need the following accessories: a disc with a recording of aerobics classes, sneakers and drinking water. It is worth focusing on the fact that this sport can only be practiced in sneakers. This will protect you from possible injuries, and will also make the exercises much easier.
What videos are best to study with?
Nowadays, finding a worthwhile fitness video is not that difficult. You can buy yourself a CD with lessons or find suitable resources on the Internet. Fitness life is dynamic, new trends appear every year, so you can easily find the program you need. By gradually following the exercises of the online instructor, you will soon see the first results.
Fitness for the very obese: nuances and notes
The instructions are as follows: if your weight exceeds the norm by more than 20 kilograms, you should consult a doctor before starting classes. Otherwise, the lesson plan does not differ from the options described above.
In conclusion, I would like to note that in the fight for a beautiful figure, aerobics alone will not be enough. In the process of losing weight, you need to follow a balanced diet, drink enough water and not limit your physical activities only to aerobics - walk more in the fresh air, sign up for a massage, go for a massage. But try not to focus on losing weight. You will achieve good results much faster if you have other important goals in your life. Good luck to you and your sporting achievements!
Doggy style
Illustration: a.frizen/Shutterstock
The position where the man is behind and the partner is on all fours is especially good for obese women: in this case, the stomach will not interfere with comfortable penetration. In addition, in this position it is convenient to additionally stimulate the clitoris.
If your bed is too soft, strong friction may cause the recipient to feel unstable. In this case, try moving to the floor.
Gymnastics for moderately overweight girls
Overweight people have increased stress on their joints, which contributes to the development of degenerative changes in bone tissue. The muscles quickly atrophy, the spine is prone to deformation. And all this is a consequence of excess weight! Therefore, the first training sessions are carried out in a very gentle manner, but in such a way that the woman feels the load, and pleasant fatigue sets in after the session. The ideal option is yoga or qigong classes under the guidance of an experienced instructor.
Performing training complexes ensures uniform strengthening of the body muscles, improves metabolic processes, and normalizes blood pressure. You can exercise at any age, the main thing is to choose the right exercise program. Gymnastic complexes include:
- muscle stretching exercises;
- restoration of proper breathing;
- strengthening the muscles of the back and abdominals"
- restoration of the functionality of the nervous system.
At the first stage, various devices are used to simplify the implementation of the training complex - rollers, wooden blocks, belts. The devices are gradually removed when the necessary physical fitness is achieved. Gymnastics is not a sport, so you should not strive to achieve any outstanding results in this area. Your task is the overall health of the body, achieved through exercise and adherence to a diet.
standing
Illustration: a.frizen/Shutterstock
This position is especially good if one of the partners is embarrassed about their body: it will not be possible to see each other properly. The girl stands facing the wall, the man penetrates her from behind: in this case, none of the lovers will have to support the weight of the other. The stomach will also not create additional interference.
To make sex hotter, try having sex in front of a wall mirror: it will help establish deep eye contact. Just don’t grab the glass with your hands: there is a risk of tearing it off its fastenings.
