Exercise is essential, whether you are overweight or not. But if you belong to the first group, constant training, in addition to helping you lose weight. It will improve your mood, health in general and make daily activities more comfortable.
Only one thing to take into account before exposing the different routines, you must choose the one you like the most, and it suits you because it is not worth exercising one day and thinking that you have already done enough.
5 training routines that designed for you:
1. Get Up and Walk!
It is the most obvious, cheapest option and the one that can do the most for you if you manage to follow a rhythm. All you need to do is invest in a good pair of shoes and go outside (or go to the gym machines).
Going for a walk will improve the strength and mobility of your lower train, you can also choose the level (light, moderate or vigorous) according to the day, your mood or your willpower.
Advice: Start walking 10-15 minutes a day and gradually add time until you reach a full 30-minute session. At first, the pace or speed does not matter, only your goal (30 minutes a day). As your physical condition changes, you can increase the pace and intensity of your training.
2. Do you need Extra Motivation? Group Classes are your thing!
Attending group exercise classes, you will find the motivation you need and will not give up on the first change, it is also a way to make friends with people whose goal is the same as yours. But before getting into any discipline, close your eyes and visualize yourself doing something you like: Zumba, GAP, salsa, body pump … the options are endless.
Advice: If you choose this routine, talk to the instructor on the first day of class, tell him that you are starting your exercise routine, so he can give you additional information and help you adapt certain movements so that you feel more comfortable during the session.
3. Mind-body Exercises!
More and more disciplines are mixing physical training with mental wellbeing: yoga, pilates, meditation, body balance, Tai Chi … Some of these positions are difficult for overweight people but do not stress, nobody is born learned, and you can go step by step. Besides, these techniques incorporate reflective elements that will help you reduce stress and sleep more.
Advice: The two specialties you can start with are Tai Chi and Pilates since they coordinate movements with breathing and you can adapt them to the level you need. As in the previous point, consult with the instructor, will give you the necessary advice to develop the routine most appropriately for you.
4. Underwater Activities are Perfect for You!
The activities that take place underwater are perfect for people with difficulties to move or with joint pains. You can opt for aerobic exercises directed or by Aqua-jogging, which is primarily running underwater.
Advice: If you choose to do Aqua-jogging, we advise you not to stand in the pool and dedicate yourself to walking your lane moving only your legs. If you decide on aerobic activities, the instructor will know what you need.
5. How about a Weight Training?
There are many purposes why you should opt for this training routine, it will help you to correct bad postures because of the extra weight. Weight training will increase the range of movement in all your joints and, also, when you are building muscle, your metabolism will get active when your body is at rest which will help you lose weight.
Advice: You can start yourself at home with a few weights, but it is recommended that you go to a gym to have an exercise table adapted to you or take a personal trainer, which makes a routine designed for you.
Remember to start slowly and do not do too much in a short time. Consistency is the most crucial element of your new training program, so the worst thing you can do is exaggerate on your first day, and you have to take a week off.
The type of training you choose is less significant than the fact that you are doing it. Do not be afraid to try all the routines on the list. Keep a diary to keep track of your progress and be sure to consult your doctor if you have difficulty maintaining the activity or if other problems arise.