How to exercise for obese women – Fastest way to lose 20 pounds

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The thought of starting an exercise program for someone who is living a sedentary lifestyle can be quite intimidating. But for someone who is also obese – it can be absolutely terrifying. And they have good reason for that.

How to exercise for obese women

Exercise for obese women is not the same as exercise for women who weigh, for example, 120 pounds.

When you are obese or overweight, not only can some exercises be more difficult to perform, but they can also be painful and physically uncomfortable. This is why obese women should be very careful when starting a new exercise program.

The good news is that there are many safe ways to exercise for obese women. And they are also very effective!

But the first thing is the first …

According to the American Heart Association, adults should do at least 150 minutes of moderate-intensity aerobic activity a week or 75 minutes of vigorous aerobic activity. Or a combination of both!

If you break this down, it means 30 minutes of moderate-intensity aerobic activity, 5 days a week.

Now, I know what you’re thinking … How is it that I, an obese woman who lives a sedentary lifestyle, is supposed to start training so much ?! Here’s the trick – get on.

You don’t have to train and start with 150 minutes the first week! In fact, it could be really bad for you, because your body is not used to so much activity.

Start with 10 minutes of exercise 5 days a week. Or start with 30 minutes of exercise 2 days a week and grow.

The key to regular exercise is to set small goals, instead of looking at the end goal – which can be intimidating.

So make time. The results do not appear overnight. Marathon runners also started with small goals, for example, running 1/2 mile before running 15 miles.

Not all types of workouts are suitable for obese women. For example, running would not be a good idea because it is bad for the joints. However, there are plenty of exercises you can do!

American Heart Association, physical activity is anything that moves your body and burns calories. That being said, everything from walking to cycling to hard work in the yard counts as exercise!

Here are the best ways to exercise for obese women:

1. Walking

Walking for weight loss should be one of the most underrated forms of exercise. What many people don’t know is that walking is actually one of the best (and easiest!) Ways to burn body fat.

Unlike jogging or rope jumping, walking is a great exercise for obese women. In addition, it is free, of moderate intensity and can be done anywhere!

If you are morbidly obese, walking can be difficult, but 100% achievable. Start with just a little help until you can do it yourself!

You want some great advice Do you get the most out of walking for weight loss? Click here!

2. Water aerobics

The next exercise for obese women is water aerobics.

Water aerobics is extremely beneficial for obese women because water reduces the impact on your joints. This means that you can exercise in the water without feeling that annoying pain in your hips and knees which you feel on earth.

So consider enrolling in a water aerobics class near you!

3. Yoga

Yoga is the perfect exercise for obese women. It’s simple and can be done from the comfort of your own home!

In addition, it helps a lot more than weight loss. Yoga is great for improving flexibility, stress reduction, relieving back painand only your general health in general!

Click here for a quick and easy yoga workout for tall women!

4. Stationary bicycle

Cycling is also a great way to burn some calories less pressure on the joints.

Parked stationary bikes are a good choice for obese women because they provide support for your back. This way, it is less stressful on the lower spine.

Start slowly, do not push too hard, and gradually increase the duration of the pedaling interval.

5. Strength training

Last but not least, how to exercise for obese women is strength training.

There are so many reasons why strength training is a good idea for weight loss. First of all, strength training can help you to correct your posture. Second, it can help your joints. And finally, it helps you grow your muscles, which in turn helps you boost your metabolism.

In addition, strength training provides a “post-burn”, as opposed to other forms of exercise, such as walking. By this I mean that after performing strength training, your body continues to burn fat even after training. This is due to excessive exercise after exercise (COPD). Basically, the more intense your workout, the more oxygen your body consumes afterwards and the more calories you will burn.

I must emphasize that if you do not know how to train properly, I recommend that you train with a professional coach so as not to hurt yourself.

    • Set small goals instead of focusing on one big goal that may seem impossible at first.
    • Take it slow and gradually increase your workouts.
    • Don’t compare yourself to others. Remember that everyone started where you are now – as a beginner.
    • Track your progress for extra motivation.
    • Try to train at the same time every day. This will help build a healthy habit. It is said that you only need 21 days to build a new habit … 🙂
    • Believe in yourself! When it gets hard, don’t give up. Look at it as an opportunity to grow and do everything you can – you’ll get there!
  • If not….
      • Have you tried almost any diet, but nothing seems to work?
      • Do you feel that you are not meant to be weak?

Guess what – it’s not your body or your genetics that stops you – it’s yours WAY OF THINKING.

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