Exercises for the really obese

Going to the gym for the very first time can be extremely intimidating, but for an obese person it can be downright scary. But don’t worry, here are some tips that will help you not only get over your fears about exercising but also help you lose a significant amount of weight.  

How do you start?

While exercising is necessary for weight loss and to rein in the thousands of diseases and conditions that obesity causes you need to know how to go about the process.  Dr Ramen Goel, a bariatric/obesity surgeon says, ‘A significantly obese person is at high risk of injuries & complications in an un-supervised exercise regimen. Exercises should only be started after adequate cardiac evaluation. These people should realize that exercising plays a limited role in weight loss. The reason for exercising is to improve heart & lung functions, to remain healthy & to improve metabolic rate. Excessive exercises for weight loss may prove counterproductive by causing injury or a cardiac episode.’                   

The truth is that your first few days in the gym are crucial. You’ve to start slow and up the ante gradually. You should avoid exercises that put pressure on the joints. According to Dr Goel, obese people should avoid exercises like climbing steps which impacts the joints or those that involve rotation of the spine. (Read: 22 ways fat can kill you)

What you can do?

If you’re struggling to think of how to get started, here are some tips:

Walking/Light Jogging

This can be performed either in the gym or outside. The speed will really depend on your own capacity. When I began exercising (I was 123kg), I would start off with 5km/h on the treadmill without inclination for 15 minutes. I kept this pace for a week and gradually increased the speed. It’s important to listen to your body and not push it too hard. Remember, it’s not a sprint, but a marathon.  Gradually, as you lose weight you will able to jog/run faster. (Read: Walk your way to a healthier you!)

Indoor Cycling

Indoor cycling is another great exercise option for obese people. Like the treadmill it doesn’t put pressure on your joints. Most gyms have two kinds of cycles – either electronic cycles with padded seats and armrests or mechanical ones which look like proper bikes. The second option might be a tad uncomfortable for a big person and you should start off with the first and gradually move to the second kind which is better for burning calories.

Elliptical trainer

The great thing about the elliptical compared to other cardio machines is the fact that it puts very less pressure on your joints. Also it works your upper body as well giving you a full body workout. And thanks to the perceived lack of exertion, people tend to spend more time on the elliptical which is a good thing.

Swimming 

If you’re turned off by the gym, we seriously suggest you try out swimming. It’s the best form of low-impact cardio there is. For some people, even exercises like walking on a treadmill or running might be too difficult. You also get a full body workout when you’re swimming.

The exercises mentioned above are all cardiovascular exercises except perhaps swimming and if you really want to lose weight and keep it off, you need to incorporate weight training into your regime, irrespective of your gender. There’s a widespread notion among many people including gym-goers that weight training is for building muscle while cardio is for weight loss. The truth is that not only does weight training help you burn calories while you’re doing it, it will also keep on burning fat long after you’ve stopped exercising.

We’d suggest you get a complete physical check-up done before you get started. Also while exercising look out for signs when your body is protesting. Of course you will be a little sore, but watch out for something serious. Dr Goel adds, ‘Besides pains in joints & chest, obese should carefully monitor breathlessness. They should not exercise if they are getting breathless & consult a physician.’ (Read: Fat to fit: Mega guide for losing weight the right way)

Also read: 

• Fun ways to exercise and lose weight
• Lose belly fat with exercises by Hrithik’s trainer Kris Gethin
• Can weight training help you lose weight?
• Walking for weight loss
• Get fit at your workplace with these expert recommended exercises and tips
• Why is high intensity interval training better (HIIT) for weight loss?

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