Life-changing exercises? Yes, they do exist. I know what you’re thinking. Exercise is hard, it’s sweaty and I am just not good at it. Well let me tell you that you’re correct, it is in fact hard and you will get sweaty. I will also tell you that you are only not good at it, because you are not trying it. Exercise is one of the many things in life that become easier as you continue to do it. You learn more and become more confident in yourself and your bodies abilities to reach achievements that you may have never thought to be possible. This list is not designed to be your workout routine but is designed to give you an informational overview of beginner exercises that you can add to your current routine.
This article will give you a list of exercises for Obese BEGINNERS.
Life-Changing Cardio Exercises for Overweight Beginners:
Walking. Now this may seem like a no-brainer, but this is a very important and crucial step for many people of Obese stature. Walking can be fun; it can be light and make you feel good in your mind and your body. It is a low-impact exercise that can be done anywhere. Start off trying to see what limits you have by seeing what speed and distance your body can go to and for how long. Work from there by increasing your distance, speed and duration. Don’t worry too much about inclines or jogging just yet, take it slow and learn about your body. We all need to know our limits so that we can set attainable and achievable goals from the very beginning.
Recumbent Bike. The Recumbent Bike is great for all levels of fitness, but the reason it is good for those of us who have more weight to lose is because in the beginning stages, we get tired. The Recumbent Bike has a back rest, which is great because some obese people do not have good abdominal core muscles, making it harder to sit up-right for longer periods of time. Start this exercise by seeing your limit is with duration, speed and distance. Once you have set your starting pace, adjust your duration, speed and distance as you progress within your new lifestyle routine.
Tai Chi. Tai Chi is a great cardio exercise to get your heart-rate up and stay at a steady cardio targeted zone. Tai Chi is a form of Martial Arts that dates to ancient China. It can help with metabolic disorders such as diabetes and cardiovascular diseases and help with obesity. As you progress in Tai Chi from beginner, your routine will become more intense. Tai Chi can also help with mental clarity, depression and anxiety.
Boxing. Boxing is a high intensity cardio workout that can really help you stay focused on the task at hand. It can help with depression, anxiety, mental clarity and anger issues. You’ll be moving for long periods of time, getting and staying in cardio targeted heart-rate zones as well as smaller bursts of peak heart-rate zones. Start off by visiting a local boxing gym to see how they can help you specifically as well as find out pricing and other information about your local gym.
Water Aerobics. This exercise will help build muscle without targeting specific muscle groups, as well as provide you with a low impact and low intensity cardiovascular workout. Water Aerobics can help strengthen your core muscles and provides you with a cardiovascular workout at the same time, plus who doesn’t love water play?!
Strength Training Exercises for Overweight Beginners:
- Seated Leg Extensions. This exercise will help to strengthen and tone your leg muscles by having you focus on your movement and controlling your speed. Bring your leg up as high as you can and concentrate on bringing it down with controlled flexed movement. Start this with 3 sets of 15 reps and a 60 second rest between each set.
- Dumbbell Side Bends. This exercise helps improve balance, and oblique muscles which improve the abdomen muscles. Get a weight you are comfortable with, nothing too heavy to start out with for the first set of 15 reps. You’ll simply bend your body to the side, bringing the dumbbell to the lower portion of the outer thigh. Now with set 2, increase your weight to a heavier option and complete 15 reps. Take a 60 second rest time between each set. For your third and final set of 16 reps, use your maximum weight for this.
- Wide Leg Dumbbell Squats. This exercise will help strengthen your leg muscles in the quadriceps region as well as balance and range of motion for your hips. Simply stand with your legs spread slightly wider than shoulder width, holding a dumbbell in front of the pelvic region, you’ll simply bend your legs, keeping your back straight and go as low as you can without pain. Do the first set of 15 with the lighter weight. Now with set 2, increase your weight to a heavier option and complete 15 reps. Take a 60 second rest time between each set. For your third and final set of 16 reps, use your maximum weight for this. If you are unable to use a weight and have a balancing issue, place the back of a chair in front of you and position your hands on each side of the backrest, use your leg muscles to bend and come back up only using the chair for a security with balance.
- Dumbbell Step-Ups. This is one of my personal favorite exercises to do. This exercise works multiple muscle groups at one time. You’ll be hitting your legs, abdomen and your back muscles all at once, plus doing a cardio exercise because it can bring your body into a higher heart-rate zone. To do this exercise you’ll need something to step up on, if you’re doing this from home you can use the bottom stair of your staircase or front porch. Get a weight you are comfortable with, nothing too heavy to start out with for the first set of 15 reps. Now with set 2, increase your weight to a heavier option and complete 15 reps. Take a 60 second rest time between each set. For your third and final set of 16 reps, use your maximum weight for this.
As you continue into your new way of life, you’ll see that these exercises become easier and the sets and reps become more attainable. You’ll set new records and continue to grow stronger, leaner and lose the weight you’ve wanted to lose. Don’t be discouraged by lower weight amounts in the beginning, just do what you can and continue to do it. Don’t fear the hard work because I promise, it will pay off. Remember we are all in this together, we all have our own individual struggles, but we also have our own individual STRENGTHS.