Aerobics for Obese Beginners

Aerobics for Obese Beginners

Excess body weight is the unfortunate norm in the United States. Currently, over two-thirds of adults ages 20 and over are classified as overweight or obese, according to the Weight-control Information Network. When you carry all of that weight around, you know you need to exercise but may not know where to begin. Aerobics for obese beginners will address your abilities as well as help you reach a healthier body weight.

Before You Start
Before you begin any exercise program, you need to see your physician to rule out a chronic medical condition that would require you to avoid certain activities. Higher-than-normal body fat and weight increase your risk of almost all major diseases, like heart disease and diabetes. Your physician can tell you how your current condition could affect exercise. Once you get the all clear, proceed slowly with your aerobics program.

Frequency
Ideally, you will want to do aerobic activity five to seven days per week to lose weight and improve your health. However, you should not start out at the maximum. Instead begin by performing cardio three days per week. Take one day off between sessions to allow your body to recover. As you get healthier and your endurance improves, you can increase the frequency of your workouts. Add a day at a time until you are performing five to seven days of aerobics each week.

Intensity and Duration
Intensity refers to how challenging your aerobic workout is. To gain the most benefit you want to work at a moderate to high intensity. This intensity will help you burn more calories to lose weight, as well as increase your endurance and fitness level. Build up so that your aerobics sessions last 30 to 60 minutes. You can start with as little as 10 minutes at a time, and do three short sessions each time you work out. Push yourself so that your workout is uncomfortable but still doable. Stop if you feel lightheaded or nauseated or you feel pain or dizziness.

Choosing Activities
Carrying excess weight is tough on your joints. It can also limit your range of motion during some types of aerobics. Start with low-impact activities. Examples include walking, swimming or water aerobics, elliptical or any type of exercise bike. These activities are more gentle than running or high-impact fitness classes, but you can still work hard. Walking is a great choice for beginners because you can do it anywhere and all you need is a good pair of shoes.