How to train at extra weight
Tuesday, September 26, 2017
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Experts told how to do fitness with a lot of extra pounds. Weight problems are one of the main reasons why people come to the gym. However, the straw that breaks the back of the camel, everyone has his own. Someone wants to lose 4-5 kilograms, and someone turns to fitness, when fat deposits threaten health.
Determine your optimal weight.
The constitution of the body is different for everyone. For someone, the norm is 50 kilograms, and for someone 70. Therefore, before training, it is recommended to calculate the body mass index - to understand what purpose to move. You can do it yourself or by contacting specialists in the fitness club. It should also be understood that the optimal weight may imply a different ratio of fat and muscle tissue. People with the same weight, can look quite differently depending on the tone of the muscles.
Cardiovascular workouts are mandatory for weight loss.
If you want to pump in relief muscles, but you have ten or more pounds of excess weight, before you start weight training, you should definitely lose weight. Otherwise, the muscles will not be noticeable under the fat layer and outwardly you will simply become even larger. It is recommended to try to engage in some of the fat burning programs. However, if your weight is 30-40 kg. exceeds the norm, some effective ways of losing weight - dance training, step aerobics, - can be dangerous. Shock loads on the joints and ligaments that arise when running, jumping and sharp movements, are harmful to people with excess weight. Optimal for weight loss in such cases are considered aqua aerobics or exercises on cardio. For example, training in FitCurves necessarily includes both power and cardio elements to provide a harmonious, complex impact on the body.
Reduce weight smoothly.
In a month you can safely lose up to 4 kilograms. Optimum, if you can lose weight in the range of 2.5-3.5 kilograms. In no case can not create stress for the body, trying to lose weight by 5 kilograms or more. In addition to fitness, you need to adjust the diet. Make a balanced diet of proteins and carbohydrates, which will allow you to normalize the metabolic rate of the body. For this reason, you should not choose hungry diets - in combination with excess weight and exercise, they will only harm your health.
Remember your limitations.
Excess weight creates a strain on the joints, damages the cardiovascular system, causes hypertension. Therefore, if you are obese, it is advisable to train under the supervision of a personal trainer. It will help determine the optimal level of load and will monitor your condition. Also, to make classes in the hall more effective, move more during the day. Walk at least an hour a day - on the way to work or from work, walking the dog, etc.
First, the largest muscle groups.
Do not try to devote all your attention to the press exercises from the very beginning. It just will not produce the results you are counting on. It is better to tidy the muscles of the back, shoulder girdle, legs - they are the main load during strength training.
Watch your heart rate during exercise.
To find the optimal intensity of the load, performing the exercises you need to monitor the heart rate (heart rate). There are several ways to calculate the heart rate. The most common formula is take your age from 220. You will get a figure that is the maximum value for your heart. Effective weight loss training starts in the zone - 70-80% of your maximum heart rate. 80-90% is already an aerobic zone, which is suitable for intensive fitness. It is not recommended to exceed it. But even the value of 75-80% - may be excessive for a person with a lot of excess weight, which only begins training. Therefore, before the start of training, it is advisable to consult a doctor.
Determine your optimal weight.
The constitution of the body is different for everyone. For someone, the norm is 50 kilograms, and for someone 70. Therefore, before training, it is recommended to calculate the body mass index - to understand what purpose to move. You can do it yourself or by contacting specialists in the fitness club. It should also be understood that the optimal weight may imply a different ratio of fat and muscle tissue. People with the same weight, can look quite differently depending on the tone of the muscles.
Cardiovascular workouts are mandatory for weight loss.
If you want to pump in relief muscles, but you have ten or more pounds of excess weight, before you start weight training, you should definitely lose weight. Otherwise, the muscles will not be noticeable under the fat layer and outwardly you will simply become even larger. It is recommended to try to engage in some of the fat burning programs. However, if your weight is 30-40 kg. exceeds the norm, some effective ways of losing weight - dance training, step aerobics, - can be dangerous. Shock loads on the joints and ligaments that arise when running, jumping and sharp movements, are harmful to people with excess weight. Optimal for weight loss in such cases are considered aqua aerobics or exercises on cardio. For example, training in FitCurves necessarily includes both power and cardio elements to provide a harmonious, complex impact on the body.
Reduce weight smoothly.
In a month you can safely lose up to 4 kilograms. Optimum, if you can lose weight in the range of 2.5-3.5 kilograms. In no case can not create stress for the body, trying to lose weight by 5 kilograms or more. In addition to fitness, you need to adjust the diet. Make a balanced diet of proteins and carbohydrates, which will allow you to normalize the metabolic rate of the body. For this reason, you should not choose hungry diets - in combination with excess weight and exercise, they will only harm your health.
Remember your limitations.
Excess weight creates a strain on the joints, damages the cardiovascular system, causes hypertension. Therefore, if you are obese, it is advisable to train under the supervision of a personal trainer. It will help determine the optimal level of load and will monitor your condition. Also, to make classes in the hall more effective, move more during the day. Walk at least an hour a day - on the way to work or from work, walking the dog, etc.
First, the largest muscle groups.
Do not try to devote all your attention to the press exercises from the very beginning. It just will not produce the results you are counting on. It is better to tidy the muscles of the back, shoulder girdle, legs - they are the main load during strength training.
Watch your heart rate during exercise.
To find the optimal intensity of the load, performing the exercises you need to monitor the heart rate (heart rate). There are several ways to calculate the heart rate. The most common formula is take your age from 220. You will get a figure that is the maximum value for your heart. Effective weight loss training starts in the zone - 70-80% of your maximum heart rate. 80-90% is already an aerobic zone, which is suitable for intensive fitness. It is not recommended to exceed it. But even the value of 75-80% - may be excessive for a person with a lot of excess weight, which only begins training. Therefore, before the start of training, it is advisable to consult a doctor.
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