How do obese people exercise to avoid harming their heart and joints? Instructions

The hardest step is the first one. It must be done correctly. Great excess weight affects not only appearance, but also health. Therefore, the weight loss plan, especially for obese people, should be built, first of all, safely for the body. After all, the joints, cardiovascular and respiratory systems receive a great load. So where to start exercising for those who want to lose weight and improve the condition of the body?

Expert trainer of the gym of the Pride Fitness chain of fitness clubs

“Before you start exercising, you should get a consultation with a general practitioner, endocrinologist and nutritionist.”

What is “overweight” and how is it dangerous?

Overweight is a chronic metabolic disorder that manifests itself as an increase in the volume of adipose tissue and, consequently, body weight.

The greatest danger in the context of health effects is visceral fat, which surrounds the organs of the abdominal cavity. Compared to subcutaneous fat, its cells release more fatty acids and biologically active compounds into the blood, including inflammatory mediators, which contributes to the development of chronic systemic inflammation, vascular atherosclerosis and diabetes mellitus.

Excess weight can cause a number of serious complications such as:

• metabolic disorders;
• cardiovascular disease;
• joint abnormalities;
• certain cancers.

It’s not hard to see what a tight connection extra pounds and health problems have, so the first step in losing weight is to go to the doctor.

Why is exercise so necessary?

Both strength training and cardio exercises have a positive effect. And here are the benefits of regular exercise:

• exercise makes it easier to create an energy deficit, helping to reduce visceral fat mass;
• as weight loss progresses, the content of fatty acids and biologically active substances secreted by fat cells in the blood decreases. Blood lipid composition is normalized and insulin receptor sensitivity is restored;
• during muscle work, various regulatory signals enhance the cells’ response to insulin;
• during exercise the muscles use up glycogen, low glycogen levels increase the sensitivity of cells to insulin.

Physical activity is an important element in the correction of any metabolic disorders. When developing a program, it is recommended to adhere to certain rules.

• It is necessary to undergo a medical examination to find out the degree of tolerance to physical activity.
• If a person with obesity has concomitant diseases (hypertension, coronary heart disease, diabetes), the exercise plan is developed taking into account the diagnosis.
• The load is selected so that the energy supply of muscle work occurred mainly due to fat oxidation (aerobic loads of medium intensity are suitable).
• In the absence of contraindications to cardio-loads include strength.

How to exercise?

There are two large groups of exercises: aerobic and strength exercises. The first are aimed at improving the cardiovascular system and increasing the endurance of the body, while aerobic exercise is the main source of energy is oxygen.

Strength training aims to develop muscle strength and endurance, and exercises are often performed with weights. Both groups should be used in the training plan, it will create a balance and allow you to achieve results. Let’s take a closer look at the specifics of the exercises when you have a lot of extra weight.

Aerobic training

Continuous, rhythmic exercises that engage large muscle groups and do not create excessive strain on the knee and hip joints are preferred. These include: walking, swimming, water aerobics, jogging, walking in water, cycling, elliptical, rowing and exercise bikes.

Frequency: up to five times per week.

Intensity:

• For moderate to severe obesity – 40-80% of heart rate reserve;
• for moderate diabetes – 40-60% of heart rate reserve;
• high intensity is allowed only if the load is well tolerated and there are no contraindications.

Duration:

• in obesity and insulin resistance a minimum of 30 minutes per day, 150 minutes per week;
• in diabetes at least 20 minutes per day.

Strength training

Strength training exercises can be performed on all major muscle groups. However, preference should still be given to localized exercises.

We recommend the following exercises: vertical/horizontal pulls in machines, sitting press in a machine, arm curls in a butterfly machine, platform press, lower leg flexion/extension in a block machine, sitting toe raises, barbell/dumbbell biceps raises, flexible triceps pulls in a block machine, twists in a sitting machine.

Frequency: twice a week

Intensity:

• For low to moderate obesity – 8-10 exercises in two to three approaches;
• for diabetes – up to 8-12 repetitions in one approach (60-80% of the single-repetition maximum weight).

Not only training

Of course, regular training is extremely important, but for the result it is also worth watching your diet and sleep schedule. A nutritionist can help you to create a balanced diet that is right for you. There are some basic points that should be observed: reducing portions, eating less fatty foods, limiting flour and sweets. You should also keep an eye on your water balance, on average you should drink 2-2.5 liters of water a day.

On this hard path you will need support, it is good when there are friends and loved ones who believe and help. But the most important thing is that you believe in yourself. There are no impossible goals, every small step, every day that you devote to yourself and your health, every effort will lead to results. You are not alone on this path – step boldly.