How do “fat people” start exercising to be appropriate?

How do “fat people” start exercising to be appropriate? It’s not too late to start exercising to lose weight the right way and that really works. People who are overweight or who are very overweight. It may be close to or over 100 kg or more. There may be many obstacles in exercising. Because the body may not be able to get tired easily and may be injured. So there is information from sports scientist Ramathibodi Sports Center Mahidol University To help obese people exercise properly, safely and with real results.

Are we “fat” yet?

You can call yourself a fat person. When we are overweight It can be measured by calculating a BMI or BMI greater than 30 is called obesity. but if a group with a BMI greater than 25 is an overweight group should be especially careful

How to calculate BMI

Body mass index (BMI) = body weight (kg) divided by height (m) squared.

For example, if you weigh 60 kg and your height is 155 cm.

Body mass index (BMI) = 60 ÷ (1.55) to the power of 2

Body Mass Index (BMI) = 24.97

physical examination before exercise

Obese people are at high risk of developing underlying diseases. Anyone who thinks that they have never had any disease before It does not mean that they do not have any underlying disease. If you’ve never been to a doctor You may not even know that you have a congenital disease that you should be aware of. but has not shown symptoms to be seen only

Therefore, physical examination before starting to exercise This is the beginning of knowing our own “limits” of what we can do. or not? If you have congenital heart, respiratory, or musculoskeletal diseases or hypertension You may want to consult a sports scientist. or those who supervise the exercise program

Always warm up before exercising.

An important part that many people tend to overlook. is to warm the body or to warm up before exercising every time is very important to prevent injuries that occur during or after exercise This can be done by stretching both muscles 5-10 minutes before exercise.

how to warm up

Standing with knees raised in front, alternating left and ลดความอ้วน right legs for 2 minutes,

kicking legs straight in front and back, alternating left and right for 2 minutes,

turning left and right, alternating slowly for 1 minute,

arms parallel to shoulders. Shut up and spread out. Do it slowly, not pulling for 2 minutes.

Stretching.

back thigh stretch Place one heel in front and slowly bend over, touch the shin-toe, hold for 20 seconds, alternate left and right 3-5 times,

stretch the front thigh, stand with knees folded, hands pull the leg back, hold for 20 seconds, alternate left and right. 3-5 times.

Stretch your hips. Sit on the seat. Place one foot on the other thigh as a number 4 (like cross-legged) and bend forward, hold for 20 seconds. Alternate left and right 3-5 times. Do

cardio exercises. and lifting weights training

Although cardio exercises are “mind” exercises that allow the heart muscle to work more. Plus the body as a whole burns fat. and excess energy It will be an exercise for weight loss. But weight training is an exercise to build stronger muscles. This will help us cardio more efficiently.

Fat burning exercises or cardio that are suitable for obese people.

brisk walking,

biking

, swimming

, and other activities That makes the body move continuously for 20 minutes or more and the heart rate is in the zone 2 (heart beats about 60-70% of the maximum heart rate. or simple calculation (220 – age) x 60)

After the first day, gradually increase the days of exercise and control 3-5 days a week. or accumulate 150 minutes of exercise time per week

How to do weight training exercises

In people who have a large body or want to lose fat Building muscle is another important point. Think of muscle as a fat burner. The more muscles, the more The more it increases the burning of fat only. And strong muscles help us to do activities longer.

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