New year, new resolutions: finally declare war on obesity! These five sports are particularly suitable because they are easy on the joints and build muscles and stamina.
The pounds often creep in: after the children’s birth, the wardrobe no longer fits, everyday stress and an unhealthy lifestyle make the belly of affluence grow further. According to a recent study, half of Germans are overweight.
Obesity is, unfortunately, a mental and visual problem for those affected but often leads to substantial damage to health: cardiovascular issues, high blood pressure, diabetes and joint pains are just a few of them.
So it’s high time to declare war on bacon with a healthy diet and exercise! But in the gym, people who are overweight often do not feel comfortable between the trained size zero fitness mice – especially since many sports also put unnecessary strain on the joints.
“Isn’t it possible without exercise if I change my diet?”, Many people ask. The Hamburg ecotrophologist Kirsten Sellmer advises obese people who want to lose weight to integrate sport into their weight loss program. Sellmer, who accompanies people on their way to their desired weight, says: “You can certainly lose a few pounds through a calorie-conscious diet and a long-term change in your eating habits, significantly if you increase your physical activity in everyday life. Regular exercise, I think, However, helping the body to shed excess pounds much better. In addition, training is helpful for weight loss and has very positive effects on health in general. Sport, for example, can reduce everyday stress. ”
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Table of Contents
Who Is Overweight From A Medical Point Of View Anyway?
The fastest way to estimate the weight is to use the body mass index. The value is easy to calculate: body weight in kilograms divided by height in meters squared. With a BMI of 19 to 25, the weight is in the normal range, with a value over 25 in the field of slightly overweight. “The BMI shouldn’t be seen as the only factor,” says Kirsten Sellmer; “What matters is the composition of the body and the distribution of fat.”
The abdominal circumference gives a reasonable assessment of whether you are endangering your health with the excess pounds, says Kirsten Sellmer: “Belly fat is significantly more problematic than the fat under the skin or on the hips. Because it is not just a pure energy store but also produces messenger substances in the body Bodies that promote chronic diseases. ”
The waist circumference should not be more than 88 centimetres; there is a slightly increased health risk from 80 centimetres. The waist circumference of men should not be more than 102 centimetres; from 94 centimetres, there is a slightly increased health risk.
What You Should Consider Before Starting Sports:
- Let your family doctor check you out to see if there are any health risks.
- Buy good sports shoes with cushioned soles. If you have a misaligned foot, specially made insoles (orthopedists) protect against incorrect stress on the joints.
- Buy comfortable sportswear in which you feel comfortable and which protects against possible chafing (e.g. leggings).
- Get yourself a nice water bottle so you can remember to drink enough water.
- Find allies! It works better together, and the “bastard” doesn’t take over the upper hand so quickly.
- Do not overwhelm yourself! Muscles and stamina need time to build up.
- Don’t forget: you won’t lose weight just by exercising! Only when you also change your diet does your body begin to change.
Aqua Training
If you are more than ten kilos overweight, you should start with a sport that cushions your body weight. What could be more suitable than the element water?
With the gentle movements in the fantastic element, only 10 percent of the body weight is on the joints.
Although you won’t break a sweat like with comparable exercises “on land”, aqua fitness is highly effective: the whole body works to keep balance in the water. This is how you train the core muscles, which are especially important for burning fat. Sport in the water is twice as strenuous as exercises on dry land – this also saves you time with aqua fitness.
Courses are offered, for example, by sports clubs, fitness studios or the adult education centre – certainly near you too!
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Swimming
Many overweight people have developed a natural swimming pool phobia. They are already being teased at school because they no longer feel comfortable in their bodies. Give yourself a jolt and overcome your fear of disapproving looks (which are often only imagined)!
Glide weightlessly through the water, train all essential muscles and burn fat – swimming is an excellent thing for anyone who wants to lose weight.
Because movement in the water is accessible on the joints and challenges all of the body’s essential muscles. Another advantage: To keep the body temperature constant in the water, the body needs additional energy.
Which swimming style you choose is not so important; The main thing is that you have a good command of the technology. Many cities now have swimming lessons for adults to refresh their swimming skills or learn a new style.
Ergometer Training
Training on the ergometer has several advantages:
- You are independent of wind and weather
- Calorie consumption and pulse rate are controlled
- Your cardiovascular system will be strengthened
For very overweight people, a recumbent ergometer is best, where you can sit on a comfortable, wide saddle and lean your back. In this way, you can exercise without putting unnecessary strain on your back and loins. If you have already lost a few pounds, you can switch to the regular fitness bike.
The best way to set your target heart rate and training time is with a trained trainer. With its help, you can be sure not to under-challenge yourself or to overdo the exercise.
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Pilates
Pilates training combines stretching and strengthening exercises to build a solid body centre. Muscles are supported, and posture is improved. The movements are very concentrated in connection with breathing to bring body and mind into harmony.
Pilates is suitable for everyone. Even overweight people can practice this sport without any problems, as the joints are not excessively stressed. Another significant effect: Pilates training trains body awareness, gives you a better body feeling and thus also self-confidence.
Nobody has to be afraid of becoming exhausted during the exercises: The training intensity can be adjusted to suit every fitness level. In this way, you will not be overwhelmed but still achieve a good training effect.
Pilates regularly also learn about body control and coordination, ideal for developing pleasure in other sports.
Weight Training
Those who train and strengthen their muscles can count on success in losing weight. Our muscles are comparable to an engine: the more horsepower it has, the more gasoline it consumes. Even when idling.
Those who build up muscle mass increase the so-called mitochondria (also called kilns), which supply the muscle cells with energy. In this way, more fuel is burned both during sport and in a resting state, and you get closer to your dream body goal.
But here, too, the following applies: Do not overdo the training at the beginning. Especially when doing abdominal training, caution is advised, as the fat lying on your back can press heavily on the organs and the diaphragm and make breathing difficult. Exercises in which you stand or sit upright are better.
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