American Heart Association (AHA) recommends at least 150 minutes every week of moderate exercise or 75 minutes every week of vigorous exercise. That can be broken down into 30 minutes of exercise, five days a week.
In the beginning, it doesn’t even matter if your exercise sessions are so short that they aren’t contributing significantly to calories burned. All that matters, in the beginning, is that you’re doing what you’re capable of doing. That’s how to begin preparing your body for longer workout sessions in the future.
Why is it important to do exercises for an obese individual?
The goal of treatment for obesity is weight loss. Exercise is an essential part of any weight-loss program and should become a permanent part of your lifestyle. The benefits of exercise can include:
burning off calories and losing weight
maintaining muscle tone
increasing your metabolic rate (the number of calories your body burns 24 hours a day)
improving circulation
improving heart and lung function
increasing your sense of self-control
reducing your level of stress
increasing your ability to concentrate
improving your appearance
reducing depression
suppressing your appetite
helping you sleep better
preventing diabetes, high blood pressure, and high cholesterol
decreasing your risk of some cancers, such as breast, ovary, and colon cancer
You can do the following exercises to lose weight
Walking
Cycling
Squatting
Lunges
Glute Bridges
High knees
Arm circles exercise
What guidelines should be followed during exercises?
Avoid setting your expectations too high. Start slowly and build your stamina gradually.
Find a friend to exercise with.
Avoid being competitive. Try to improve on your last effort instead of comparing yourself with someone else.
Recover completely from illness before resuming exercise. Then start with less exercise and increase the amount you do gradually to avoid injury.
Remember that exercise needs to be continued throughout your life. Don't try to be too intense. Enjoy getting healthy. Have fun.
Kalani Weerasinghe
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