When you are in the status of “fat people” who are overweight, have joint pain, knee pain, or have inflexible body movements, many people can’t imagine how to start exercising. Today, we have exercise methods for fat people who are overweight for you to try. Each type of exercise stimulates metabolism differently. And since there are many different types of exercise to choose from, have you ever wondered what kind of exercise is best for losing weight?
Most obese people tend to lack exercise. Therefore, before getting really fit, it is very important to warm up for 5 minutes, such as swinging your arms, bending your back and touching the floor with your hands, twisting your waist, twisting your body back and forth, or stretching your muscles in various positions to train your muscles and joints to be flexible ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี. This will help prepare your body and reduce the risk of injury during exercise. Now, after warming up, let’s see what obese people who want to exercise should start with.
Walking
Walking is an easy exercise, suitable for beginners. It does not require any equipment and has little impact on the knee joints. You should start walking for at least 30 minutes a day, 3-4 days a week. When your body becomes more accustomed and stronger, you can increase the walking time and exercise frequency as appropriate.
- A 150-pound (65 kg) person will burn 7.6 calories per minute of walking.
- A180-pound (81 kg) person will burn 9.7 calories per minute of walking.
For those who want to lose weight quickly, it is recommended to alternate between heavy and light running. For example, start by running fast for 60 seconds, alternating with walking for 30 seconds. Do this continuously for 1 hour to get the best results.
Walk up and down the stairs
This is the most suitable exercise method for lazy people because just walking up and down the stairs can burn calories up to 452 – 670 kilocalories/hour. It also helps strengthen the leg muscles. For better efficiency, it is recommended to walk, run, or hold dumbbells to stimulate the metabolism even more. If you don’t have one, I recommend holding a water bottle instead. Choose the weight that is right for you.
Weight training
For those who want to build muscle while losing weight, it is recommended to do weight training after completing cardio. This formula will help you burn fat and build muscle to burn fat in your body twice. However, it may be an exception for obese people with heart disease and high blood pressure. Because exercises that require forceful pushing and swinging, such as weight training or playing tennis, may increase the risk of severe disease or death. If you do not have these diseases, you can do aerobics and cardio together with weight training.