Beginner Exercises for Obese People with Pictures

Exercises for Obese People wikidok

People don’t just have time to exercise…they MAKE time to exercise.

Healthy living isn’t easy. For some, it comes naturally, but for those folks who are already overweight—large enough that it’s difficult or even painful to do what thinner people can do—it’s even tougher to get started.




If you are overweight and you’re planning to start an exercise program, you need to think about your joints, as you will be putting a significant amount of strain on them.




Do NOT start off with running. It is a good idea to avoid high-impact exercise until you have lost enough weight for jogging to be comfortable. Non-weight bearing exercise such as bike riding or swimming are excellent as is low-impact exercise such as power-walking (you can increase difficulty/ intensity by adding hills or incorporating intervals of differing speeds).




Joining a gym can be rather scary, even for an experienced exerciser. It can be intimidating to walk into a room full of sweaty exercisers, who seem to know what they’re doing. However, do not ever be embarrassed to exercise, because you feel overweight. Once you know where everything is and which equipment you want to use, you wont feel overwhelmed as you’ll be focused on your exercise plan and the parts of the gym you’re using.

Here are some tips to help.

Follow the advice below and the weight will start falling off. Rome was not built in a day. Whatever size we start from, whether we have 10lbs or 100lbs to lose, we cannot achieve our goal overnight. Transformations happen in stages. Ok, so yours may take a little longer. But, who cares? What’s important is that you get there. Your motivation to keep going is to appreciate your successes, which include the changes in your shape, the improvement of your fitness and quality of life and the reduction of any health risks. Persistence and determination will get you to the body you want.

Precautions

  • It is important to gradually increase the duration and intensity of the exercises, while understanding that you will have to build up to longer and more strenuous workouts.
  • Jogging can cause stress on the knees and joints and is generally not recommended for the obese because of risk for injury. Instead, stick to lower impact aerobic activities until you are in better shape.
  • Obese people should be especially careful about heat exhaustion given that they are less able to adapt to temperature changes. Wearing light clothing will allow for better heat exchange while exercising.
  • Hydration is very important for the obese, since they are susceptible to dehydration. Be sure to drink fluids frequently before, during, and after exercise.
  • Slow down or stop if you experience chest pains, shortness of breath, palpitations, nausea, pain in the neck or jaw, or major muscle or joint pain.

Integrate physical activity into daily activity:

  • Take the stairs.
  • Park farther from the door.
  • Take a short walk at lunch.
  • Turn off the TV.
  • Take walk breaks from work.
  • Wear a pedometer for monitoring your activity.

1.Dumbbell Exercises: You burn calories during and after your dumbbell workouts, which contributes to weight loss. Plus, you increase your muscle tissue to speed up your metabolism, which burns a higher number of calories throughout the day. Working with dumbbell weights can also tone your shoulders, arms, legs, chest, back and core.

Exercises for Obese People

Warm up before you begin your dumbbell workout routine. Spend five to 10 minutes doing full-body movements such as walking, stair climbing, jogging or cycling. For a more substantial calorie burn, hold light dumbbells while performing these exercises.

Types of Dumbbell Excercises:

Chest presses on stability ball:

chest-presses-on-stability-ball-wikidok

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: chest, abs, arms and shoulders.
Benefits: Balance is the main ingredient of this exercise which a good variation of the classic dumbbell presses.

Execution: You start by lying on the ball by distributing your head, upper shoulders and upper back’s weight evenly with the rest of the body which is away from the ball. Your feet must fall flat on floor and then you stretch your arms with dumbbells till they are straight and repeat.

Russian twists:

Russian twists - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: abdominal muscles and lower back by twisting motion of one’s abdomen.
Benefits: Extremely helpful for people who want to build their upper torso for sports like baseball, swimming, golf, hockey etc.

Execution: Sit on the floor with bent knees and heels pressed to floor. Then lean back, try feeling the engage and lift the feet off the floor. Try to touch the dumbbell to the floor by twisting a little to right and keep repeating with both sides. This is one of the best dumbbell exercises for abs that shows some amazing results.

Side crunches:

Side crunches - wikdok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: Biceps
Benefits: Better grip and strengthening other areas of arms.

Execution: Stand with your feet together and hands down. Hold dumbbell in one hand. Now touch the temple by the fingers tips of left hand. Bend to your right with the left elbow pointing up.

Seated shoulder press:

Seated shoulder press - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: Upper body muscles
Benefits: Helps in day to day functioning and improves strength.

Execution: Hold the dumbbells in each hand to the sides of the shoulders and the elbows below the wrist. Now you press your arms upwards until they are extended right over the head and bring them back in starting position again.

Reverse flies:

Reverse flies - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: Upper back, shoulders, rear shoulders and spine muscles
Benefits: Strengthens your shoulders and upper back. Helps improve posture of the upper body.

Execution: You sit on the stability ball and hold dumbbells in each hand. Bend down from your waist so as to keeping your hands behind ankle. Now start raising the dumbbell from your sides with thumbs pointing downwards. Bring back to the first position and repeat.

Front raises:

front raises - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: Shoulders

Benefits: Helps in upper body weight training.

Execution: Stand on your feet and hold a dumbbell in each of your hands. Now lift the right arm up keeping your elbow until it becomes parallel to the floor. Now go back to starting position and repeat with left arm.

Upright rows:

Upright rows - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Targets: Shoulders and trapezius muscles
Benefits: Great supplementary exercises for shoulders and traps as well.

Execution: Stand upright for this with feet shoulders-width apart. Keep dumbbells close to the body raise them to the chin. Hold it till count of two and go back to start position. Repeat at least 10 sets.

Shrugs:

Shrugs -wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Target: Trapezius muscles
Benefits: Strengthens and releases the tension in the trapezius muscles.

Execution: Just stand straight with dumbbells in your hands. Now just raise your shoulders straight up, as if you are shrugging. Hold it for 2 counts and release.

Triceps kickbacks:

Triceps kickbacks - wikidok.jpg

Targets: Triceps.

These are representative pictures, please consult your fitness advisor before attempting these exercises

Benefits: Strengthens triceps.

Execution: Stand upright next to a bench with one arm and leg on the bench and the upper body parallel to the ground. Hold the dumbbell and raise the arm so it is parallel to ground. Return to start position and repeat.

Wide arm row:

wide arm row- wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Target: Back and upper body
Benefits: Strengthens back and upper body.

Execution: Stand in a squatting position. Now grab a dumbbell in each hand and lift up both dumbbells without changing the knee position. The video given here explains a step to step procedure for the exercise.

2. Jumping Jacks

 Jumping Jacks

These are representative pictures, please consult your fitness advisor before attempting these exercises

You don’t really need anything for this. They are quite simple, but have huge impact on the muscles.

Steps:

  • Stand in an upright position with your feet together and arms by your sides.
  • Jump and take your legs apart at a comfortable distance while simultaneously raising your hands from your sides till they extend over your head and meet.
  • Jump back to the original position.
  • Do at least ten of these in a set of 20 seconds.

3. Lunge Jumps

Lunge Jumps - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Lunges target the lower body muscles, like the glutes, hamstrings and quadriceps. They are excellent for losing those calories and slimming down your thighs, hips and butt.

Steps:

  • Start by bringing your right leg forward and bending into a lunge position, and at the same time bending your arms at the elbows.
  • Propel yourself straight off the ground, reaching your arms over your head and stretching your legs while in the air.
  • Switch legs and resume the lunge position as you land back down.
  • Repeat the process again as quickly as possible in 20 seconds.

4.Mountain Climbers

Mountain-Climbers- wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

This exercise uses the upper arm strength and tones the muscles along the arms and shoulders. At the same time, your back and abdominal muscles get a good workout. The hips, knees and quadriceps in the legs are also flexed to keep you steady with the movement of the exercise, thus providing a complete workout to the entire body.

Steps:

  • Bend forward till your hands reach the floor.
  • Stand on your toes and extend one foot back and bring the other to your chest. (Your position should represent the starting position a sprinter would assume).
  • Jump and switch your leg positions, making sure you land on your toes.
  • Keep alternating till your 20 seconds are up.

Box Jumps

Box-Jumps - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Box jumps are fun to do and require you to jump really high. They help strengthen your leg muscles and promote good balance. When used in an intense workout, they can melt your fat away. They are an exciting way to say goodbye to those calories.

You’ll Need:

Weight bench/ Plyo box, not higher that your knees.

Steps:

  • Stand before the box and jump with both feet. You should be landing on the top of the box with both your feet.
  • Jump off the box in the same manner.
  • Repeat for 20 seconds.
  • If the jumping isn’t for you, you could try step-ups, where, instead of jumping, you step on to the box one foot at a time, and get off the same way. Alternate your stepping legs to complete the 20 seconds.

Speed Skater

Speed-Skater - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

Become a skater without the skates and in the comfort of your own home. This exercise in your Tabata routine will guarantee you toned legs and great balance.

You’ll Need:

Open space

Steps:

  • Start by standing straight with your feet together and hands by your sides.
  • Step to the left with one foot, thereby spreading your legs apart.
  • Lower yourself into a squatting position and bring your right bent leg behind your body so that it is lightly tapping the floor. Swing your arms to the left side of your body.
  • Now quickly push off with your left foot jumping over the right leg and swing your arms to the sides so that they are extended till the shoulder level.
  • You should land back down on your right foot, with your left foot positioned at the back.
  • Repeat the same so that you land on your left foot now.
  • It will take a little time to perfect this move.
  • Once you’ve got it , repeat as fast as you can for 20 seconds. Then take a break.

Jumping Rope

Speed-Skater - wikidok.jpg

These are representative pictures, please consult your fitness advisor before attempting these exercises

A skipping or jumping rope develops perfect coordination, and is a great cardio. It can work as a part of your Tabata training, or it could make up the entire workout. There are a number of ways you can skip to improve balance and synchronization.

You’ll Need:

A jump rope long enough to work with your height

Steps:

  • Get into position with jump rope.
  • First try jumping with both feet as fast as possible for 20 seconds.
  • Then, shift to jumping in such a way that you bring your knees to your chest, one after the other.
  • Move on to the Boxer shuffle. Here, you will be jumping with one foot forward and one at the back and switching the feet with every revolution of the rope.
  • Finally, you could go for butt kickers, where you kick one heel backwards to reach your butt, then the other.

Be in control of your life. Make exercise a part of your day, everyday!

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This article is not intended to take the place of a competent nutritionist or doctor. It is solely intended to educate people on the vital and perhaps underestimated importance of this nutritional element.

The information in this site is presented for educational purposes only. It is not intended to diagnose or prescribe.

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