A lot is said and a lot is criticized about being overweight in all age ranges, but believe it or not, many times the only thing they do is hurt others without even providing a solution! The person is clearly in a situation in which, although he is in control, very strong willpower is needed to take the first step to improve this aspect.
To those who choose this path, first of all, I want to congratulate you, I know that regardless of the individual situation of each person who receives this message is different, but the mere fact of looking in the mirror and wanting to improve your quality of life is already worthy of admiration.
To those who feel that it is not yet the time, I want to invite you to save this page in your favorites or subscribe to the newsletter which will start shortly, in which we will give weekly motivational phrases, exercises, nutrition tips, and so on, above all our constant support. Remember, it is not the end of the world, each person has their time, since you have entered to inform yourself, it is a very good first step! 🙂
Now let’s start…
Why is overweight occurring?
In simple words, overweight occurs due to an imbalance between caloric intake (diet) and caloric expenditure (physical activity). Many times it can come from genetic, behavioral, metabolic, and hormonal influences, the basic fact is that what our body does is store all of this in the form of fat.
And why don’t they train normally?
Good question which often comes from ignorance since many of these people have all the desire in the world to train many times! What happens is they have a series of added problems when performing physical exercise, among them they get tired more quickly, they do not tolerate high temperatures well, they have worse stability and, therefore, a greater risk of falling, reduced mobility, and even breathing difficulties. Many of these factors are largely demotivating and make exercising very difficult.
Now with all this information let’s look at the alternatives you have to achieve this…
Before starting:
It is essential to consult a doctor before starting any exercise program, especially if you are overweight or have other health conditions. Your doctor can help you create a safe and effective exercise plan for you.
General Tips:
- Start slowly and gradually increase the intensity and duration of your workouts as you get fitter.
- Listen to your body and rest when you need to.
- Choose activities you enjoy so you are more likely to continue doing them.
- Set realistic goals and celebrate your achievements.
- Find an exercise partner or join a training group for more support and motivation.
Types of exercise:
- Aerobic exercise: This type of exercise increases your heart rate and breathing. It is essential to burn calories and improve cardiovascular health. Some examples of aerobic exercise include walking, swimming, cycling, dancing, and running.
- Strength exercise: This type of exercise helps strengthen your muscles and bones. You can do strength exercises with weights, resistance bands, or your body weight.
- Flexibility exercises: These exercises help improve your range of motion and reduce the risk of injury. Some examples of flexibility exercises include yoga, Pilates, and tai chi.
Examples of exercise routines:
- For beginners: Start with 30 minutes of moderate-intensity aerobic exercise 3 days a week. You can gradually add days and increase the intensity as you get fitter.
- For people with more experience: You can do 30-60 minutes of moderate to vigorous intensity aerobic exercise 5 days a week. You can also incorporate 2-3 days of strength training and 2-3 days of flexibility exercises into your routine.
Routine for beginners:
Warm-up (10 minutes):
- Light walking on a treadmill or outdoors.
- Dynamic joint movements: arms, legs, torso, neck.
Aerobic exercise (20 minutes):
- Walk at a brisk pace.
- Cycling at a moderate pace.
- Swimming at a gentle pace.
- Low-impact dance (Zumba, salsa).
Strength exercise (20 minutes):
- Bodyweight squats.
- Wall or knee push-ups.
- Lunges with body weight.
- Rowing with resistance bands.
- Calf raises.
Cooldown (10 minutes):
- Static stretches of the main muscle groups.
- Deep breathing.
Routine for people with more experience:
Warm-up (10 minutes):
- Rope jumping.
- Burpees.
- Short sprinting.
Aerobic exercise (30 minutes):
- Run at a moderate pace.
- Cycling at a strong pace.
- Swimming at an intense pace.
- HIIT (high-intensity intervals).
Strength exercise (30 minutes):
- Squats with weights.
- Chest push-ups.
- Pull-ups (or assisted rows).
- Shoulder press with dumbbells.
- Romanian deadlift.
Cooldown (10 minutes):
- Static stretches of the main muscle groups.
- Yoga or gentle pilates.
Recommendations:
- Perform this routine 4-5 days a week, with 1-2 days of rest between each session.
- Use a high intensity, which allows you to work with an effort of 70-80% of your maximum capacity.
- Incorporate compound exercises that work for several muscle groups at the same time.
- Vary exercises and workouts to avoid stagnation.
Remember, the key is to enjoy being active and turn it into a routine. Being fit shouldn’t feel like a chore. Instead, embrace the potential of your body. Take small steps, acknowledge your successes, and you’ll be surprised at what you can accomplish. So get your shoes on, play your favorite tunes, and start moving! A healthier, happier version of yourself is waiting, and don´t forget to see our latest post!
