Sports in Overweight: Not So Hard, or?

One thing is clear: prefer thick and fit as a slim and listless. All sports doctors confirm that. It is also clear that it costs quite overcome to start with an exercise program. To find out what is right for you-is important because only it fun this sport. The most important tips to get you started:

Severely overweight: lose weight the body

Put the best first on sports that some lose weight the body, joints and ligaments are not overwhelmed. Aqua-training or swimming, cycling and rowing are good.

Slightly overweight: you need strong muscles

With less extra pounds also walking and hiking to the entry in addition to the mentioned sports very well suited. In any case it is essential to strengthen the muscles. You start the best before the endurance training. The unusual loads can otherwise namely still lighter than lead to overload and injury in lean people.

Muscles stabilize not only joints and spine–they increase the basal metabolic rate of metabolism and thus the fat burning around the clock. And they form the figure. Because while many muscles at the same time be trained special strength workouts, yoga and Pilates, are good. With improvements in fitness, your opportunities extend to sports such as jogging, ball games, inline skating or even aerobics classes. And so good come in:

Let check

An ECG at the doctor shows whether the heart and circulatory system are fit. A special sports physician can say just something to the training dose. More General tips such as “Training pulse equal to 180 minus age” are too vague.

Just be quiet little picky

You dare not quite into the fitness studio? No problem, because there are special courses for overweight in adult education centres, sports clubs or at walking meeting. Another alternative: a pure women Studio offering appropriate courses.

Insert you prefer not only release-start under qualified guidance from a fitness trainer. Correct movements are particularly important for overweight.

Do light training first

Many exercises are too difficult for athletes, which weigh much. Support for example instead of on hands and feet better on the forearms or the knees up. In case of doubt, the coach knows how you can best relieve themselves. Or they make our special fitness training at overweight.

Put on the salami tactics

Three times a week 30 minutes endurance training are the ambitious stage destination. But no one must hold the half hour right off the bat. While jogging around, start running and one minute walking alternating with one minute, later gradually increase the jogging times.

Don’t go to the limit

In sports, you should come completely out of breath. Because who overwhelmed themselves, make no progress in terms of endurance. Training in General so that they could easily create the same schedule the next day.

If after exercising the joints don’t hurt and you feel pleasantly exhausted, you can get started and make more: only frequent train, then longer, least intense.

Work with tricks

Bothers some exercises the own body size. Then help small tweaks. The belly in the way that is you spread your legs further. Come at the leg-stretching with the hands not on the feet, use a rope or a towel rolled-up to help. A pillow under the knees helps to avoid pressure pain.

Afford good clothing

The training is usually a bit intense for overweight. Breathable clothes is worth even more.

Tight-fitting trousers prevent unpleasant friction of the thigh. Also body powder or Vaseline help. It is essential to a good Chairman sports bra with wide straps that do not intersect.

Get good shoes

Fitting shoes, sports and body weight, attenuate shock and lend Surefootedness. Sometimes, even orthopedic insoles is helpful for misalignment. Let alone advise you-so that you can start in your new sporting life with big steps soon.

Text: Michael Rose photo: Corbis an article from BRIGITTE 11/10

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