Did you see the 100 kg weight mark on the scales (of course, it's not about professional sportsmen) and immediately put yourself in the category of people who are contraindicated by the sport? Everything, now you can lie on the couch, not to engage in physical activity and think that health has already gone. But it is completely in our hands! And these hands should not be lowered.
Believe me, even with more than 20-25 kg you can train effectively and correctly. The main thing is to learn a few rules and principles, and then it's up to you to your will and desire. Let's sort it out.
Physical activity for people with excess weight
Let's say right away that it is impossible to do sports for those who have been diagnosed with a fourth degree of obesity. This is a difficult case, which, we hope, you will not bring yourself to.
Dyspnea, sweating and impossibility, for example, to make a coup d'état on the bar is not a contraindication to sports.
There are two other situations in which you should not burden yourself with exercises:
1. There is always a rare heart rate of less than 60 beats per minute.
2. Very often the blood pressure rises above 200/120. If you have such a pressure at least a couple of times a month, then you can prescribe sports activities only by a doctor.
Sports for overweight people
It is important to understand that there is a problem with extra pounds and it is quite acute. It is necessary to choose the right lessons, so as not to hurt yourself. For full people (even if the weight of 100 kg or more) is ideal:
- Swimming. Swimming for half an hour can be repeated almost every day. The joints do not suffer at all, moreover, the resistance of water is a massage that helps to burn fat. Swimming is also very relaxing and cheerful.
- Skis - that's what you can do in winter in the fresh air. Simple walking through the snowy forest will give a lot of positive emotions and joy. This can be a great option for a family vacation.
- If you have a bike on your balcony or garage, it's time to ride an iron horse. Here, again, it is important to keep an eye on your pulse rate and try to ride without much effort.
- Beautiful ladies will be able to dance their stomachs. No shyness and complexes about the body, you are beautiful! In the Oriental dance women are welcomed "in the body". And with competent choreography everything will look very beautiful and graceful.
- It is worth to find an experienced yoga, pilates or body flex coach. Friends, remember, the big role is played by the competent mentor who can pick up a correct complex of exercises individually under your features.
- Do not forget about another wonderful sport - table tennis. Minimal traumatism, agility development, reactions and always a lot of positive from the game. Classic stand for table tennis is performed on bent knees, but people with excess weight can stand on straight legs, so as not to overload the knee joints.
- Scandinavian or ordinary walking is an excellent and affordable option for physical activity. The first one will have to buy special sticks, they are quite inexpensive. Do not forget to keep an eye on your pulse. And for those who need protection for knee joints (a doctor will tell you about it, knee pains or a crunch), you can buy special clips.
Full joints in sports
You can protect your joints during physical activity by adhering to several rules:
1. Warm up before you start active exercise. The muscles are warmed up and no nasty joint crunch will be heard!
2. Do not hurry and do not try to do more than necessary. It is not in vain that they say, "Hurry up - make people laugh. Gradually increase the load, listen carefully to your coach and pay attention to all the signals that the body gives you. You feel that this exercise does not come at all, so also painfully given - throw it, there is no need to be a hero. Talk to your coach and replace it with something else.
3. It is useful to include isometric exercises in your training, which are aimed at strengthening the muscles around the joints.
4. Do your best to stretch. This is useful for joints, but be sure to follow the technique. Incorrectly executed exercises can only hurt!
5. Do not forget about products that are useful for strengthening joints and preventing their diseases: fish, olive oil, berries.
Remember that the quality of your life and well-being depends only on the actions and daily choices. It is easy to feel sorry for yourself and do nothing. And you can devote your time to sports, enjoying the process, and then the results, even if at the moment your weight is 100 kg or so!