Training program for overweight women. The most suitable exercises for very full: adequate load. Exercise examples for overweight people

Fitness is considered one of the most effective ways lose weight. Therefore, it seems logical that the more extra pounds a woman has, the more often and more intensely she needs to train. However, some doctors believe that sports are contraindicated for overweight people. So where is the truth?

Yoga is among the allowed activities for overweight people.

The truth is that full people cannot refuse sports: physical activity is useful not only for the figure, but also for work. internal organs. However, if you have a lot of extra pounds, some activities can really harm your health - for example, disable the cardiovascular system or lead to joint problems. How to be? First, understand how much your weight is more than normal, and then choose the safest types of activities for yourself.

Estimate your waist size: if it is more than 80 centimeters, you have at least 5-6 extra pounds. Waist circumference more than 87 cm? There are all signs of obesity, an urgent consultation with a doctor is necessary.

More accurate figures on the number of unnecessary kilograms can be found using simple arithmetic. For women up to 165 cm tall, normal weight is calculated using the formula height in cm minus 100. For women with a height of 166 to 175 cm - height minus 105, and for those above 175 cm: height minus 110. For example, a lady with a height of 168 cm and a weight of 79 kg, there are 16 extra pounds.

Are you overweight by 12-13 kilograms? Do not forget about the rules of sports for the full ones, in this case you will lose weight effectively and without harm to health.

Excess weight is not a hindrance to fitness, but an indication for it

Rule #1: Start easy

The first mistake that many people make when they decide to lose weight is to start training intensively and a lot: if you have already decided to run, then by all means a five-kilometer one. If you went to Gym, then by all means for 2-3 hours a day. This path is inefficient (such a fuse will not last long) and unsafe (excessive loads will lead to health problems). Coaches recommend to master gradually. Start easy, with something that brings you joy (say, brisk walking or dancing, not running or aerobics) - this way you will quickly get satisfaction from the work done and prepare the body for harder loads. By the way, they should be gradually increased only after the first 12 weeks of classes.

Rule #2: Don't skip workouts

Most overweight people are not friends with sports, this is a fact. Therefore, too frequent classes (even your favorite kind of fitness) will do more harm than good. The optimal schedule is two workouts per week. It makes no sense to go in for sports for overweight people: only regularity brings results. Do not forget that you should train in fat burning mode (60-75% of the maximum heart rate - such a pulse rateat which you are already sweaty and tired, but you can talk and not choke).

Rule #3: Eliminate Shock Loads

For overweight people, shock loads on the spine and major joints, including running and jumping, are strictly contraindicated. “Because the body weight is greater than the musculoskeletal system is designed for, high-intensity impact exercises - step aerobics, interval training, or heavy weight training - can lead to injury.”, - warns Ruslan Panov, coordinator of group programs of the federal network of X-Fit fitness clubs.

Rule #4: Don't be afraid strength exercises

The standard power load is generally not contraindicated for overweight women. Therefore, when exercising on simulators or doing exercises, focus on heart rate and general well-being. By developing muscles, you will lose weight faster. “Muscles are a versatile, 24/7 energy consumer. After one good workout, muscles recover up to 48 hours. At this time, the body consumes more energy than usual. No muscles - no additional energy consumption, the process of weight loss is slower. ”, - says Ekaterina Soboleva, personal trainer, fitness director of the ZUPRE club.

Power loads help us lose weight even when the workout is over

Rule number 5: choose calm workouts

Walking, cycling, swimming, various programs to strengthen the muscle corset, as well as neat individual sessions with a personal trainer. Edward Kazarian, X-Fit group fitness instructor, recommends starting with remedial classes- yoga, pilates, stretching. Take some yoga exercises (asanas) and work with them for a certain time.

According to the combination of safety and high efficiency, functional training is suitable for overweight people - a set of exercises for flexibility, strength, coordination and balance. In a global sense, it can be compared to what we do every day - climbing stairs, swimming, gardening, playing with children, cleaning, etc. Functional training is very variable - there are cardio exercises, a strength effect, work with balance and the inclusion of deep muscles, in total this increases the energy exchange of the body.

In general, plump girls will feel comfortable in absolutely all types of "light fitness": after all, the physiological feature of overweight people is the great mobility of the joints. “Many wiry thin women will envy the ease with which you sit on the twine! There are no exercises in yoga or Pilates that would be contraindicated for overweight women. There are exercises that are difficult or uncomfortable to do, but then it’s up to you to train your body or give up. ”, - adds Ekaterina Soboleva.

Rule number 6: eat right

No form of fitness will help you lose weight if you continue to indulge in buns or overeat: all the calories spent in the gym will return very quickly due to the wrong food. So that training is not in vain, nutrition should be balanced, with a minimum of fat (or better to exclude them altogether), without starchy foods and sweets.

Rule #7: Find Your Motivation

You must understand that only regular work on yourself will help bring you closer to your ideal weight. A lot depends on personal motivation, and even how quickly you can lose weight. If you try, the result will delight you for many years: you will not only lose weight, but also strengthen your ligaments and joints, form a muscle corset, improve your posture and improve your well-being. And in order to visualize your goal, hang photos of slender girls on your refrigerator. Or, on the contrary, find on the Internet and print out a photo of the most terrible, in your opinion, fat woman. This can also motivate.

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Big excess weight is a big burden. On the heart, joints, and not only the knees, about the possible problems with which doctors so insistently remind fat people, but also the hip, ankle, lumbar, veins - often in overweight people.

“A lot of excess weight is generally accompanied by many diseases,” says Yanina Sabirova, master of sports in bodybuilding, personal trainer of the Janinn Fitness fitness club. - Hypertension, diabetes, arthrosis ... This bunch of problems can be in middle-aged men and women, and even young ones. And all this must be taken into account when considering a training program. Ideally, after consultation with a therapist and / or a fitness club doctor.

Overweight - how much in kilograms?

We often underestimate ourselves. For someone and 65 kg with a height of 165 cm and a small tummy - this is "I'm terribly fat." For someone, even 80 kg with the same height is “mere trifles”.

"For calculation ideal weight there are a lot of formulas,” recalls Yanina Sabirova. However, they are not entirely accurate. Let's say the well-known formula "height in centimeters minus 100" is good for a woman up to 165 cm tall. But taller ladies should modify it and subtract 110, not 100.

Calculating body mass index- another good guideline - you need to remember that a BMI above the norm can also be obtained due to a large muscle mass. And, believe me, it happens to people who are not involved in fitness, and due to heavy, dense bones.

It is best to determine your body composition, for example, from a nutritionist or fitness club doctor. If more than 30% of your weight comes from fat (BMI - 30 or more) - you are very overweight, and you need to build your workouts in accordance with this.

Physical activity must be combined with a diet, experts remind. Well, not with a diet, but proper nutrition . By simply excluding sweets, buns, fatty, fried foods from the diet and increasing energy consumption by only 100 kcal, a person with a lot of excess weight can lose 1-2 kg per month.

Big excess weight: what to consider when building workouts?

* Eliminate any impact loads. Regular and step aerobics, dancing (any sudden movements, maneuvers, turns are also dangerous for an overweight person), any jumping workouts, running. “Of cardio machines, I advise you to choose an ellipse or a bicycle,” says Yanina Sabirova. - The track, even with a shock-resistant coating, still does not exclude the load on the joints. And in a person with a lot of excess weight, it can be great not only when running, but even when walking.

* Exercise no more than three times a week. Firstly, the effect of training accumulates precisely on rest days, during recovery. And secondly, a beginner in fitness - and a person with a lot of excess weight, presumably he is - does not need more. Highlight a couple of activities under power loads and one for cardio. Or vice versa - as desired. On initial stage it is important for you not to drive yourself, but to develop the habit of physical activity- it is formed in 21 days, to love them.

* Start with a small time, pace, weight. In order, again, not to drive yourself right away, to begin with, take only 30 minutes for cardio, including a warm-up and a hitch, and spend it at a pace that is comfortable for you. Every week, if you wish, you can add 5-7 minutes to the workout and bring it to total time up to 45 minutes (plus warm-up and cool-down). “For a strength lesson, do 8-10 exercises, no more,” says Yanina Sabirova. “Perform them at a slow pace - so you will better master the technique, and feel the muscles, and, by the way, pump them better: when we do the exercise quickly, part of the movement often occurs by inertia.” Choose a light weight, so that you can do 12-15 repetitions with it without breaking the technique and the last two with a clear effort. If they are given to you very easily, you can increase the weight of the burden.

* Choose the right exercises. Not everything that is recommended for a slender person is suitable for a fitness athlete with a lot of excess weight. A lot of extra weight is also volume. Someone, say, will not be able to cope with twisting due to a bulging belly.

“In this case, instead of doing the exercise in the wrong technique or insufficient amplitude, it must be replaced,” says Yanina Sabirova. - On the press, for example, do a pendulum: lying on your back, lift your legs bent at the knees and lower your knees to the right and left. You can simply bend your knees, pulling them towards you. Or lying on your back and without taking your feet off the floor, just slightly raise upper part body and stretch then right hand to the right heel, then the left to the left.

* Do at least part of the strength exercises while sitting or lying down. So you reduce the load on the joints of the legs. For example, when working out the muscles of the thighs, squats and lunges should definitely be preferred to the leg press on a simulator with a small weight - this will also improve venous outflow. Many arm exercises can be done while sitting in a low-backed chair. You simply can’t do some movements with a high one, but the one that is approximately up to the middle of the back will not limit you in any way and at the same time will support the lower back. In overweight people, it has a serious load, and the stabilizing muscles are often weak.

* Do not forget about the warm-up and hitch. " LIVE! talks about it all the time. And this is very important even for physically strong, slender athletes. But for a person with a lot of excess weight - especially. The warm-up prepares not only the muscles for the load, but also the vessels and the cardiovascular system. A hitch helps to normalize the pulse and outflow of blood in the limbs.

* Include in strength training exercises for large muscle groups. Muscles of the back, chest, lower body (legs and buttocks). “In one strength training session, you have to work through them all,” says Yanina Sabirova. - How more muscle turns on at once, the more calories you burn. Therefore, exercises for isolated muscles should not interest you yet. Individual exercises for hands, too, you can not do. They will still be connected in movements that work the chest and back. Choose 2-3 exercises for the indicated muscle groups and, after doing two sets, complete the lesson with 2 exercises for the press.

* Avoid static loads. “They increase the pressure,” explains Yanina Sabirova. - And, as we have already said, obese people have a tendency to hypertension. It is for this reason that an overweight person should practice yoga with caution. And ideally, choose special classes for complete ones, during which the instructor takes into account the physiological characteristics and possible problems with health".

* Practice in comfortable clothes. By deliberately dressing warmly, you will, of course, sweat more. But you can easily get back the lost fluid with the very first glass of water you drink. At the same time, training in tight and hot clothes can be so uncomfortable that you simply interrupt the session. Do fitness in shoes, even at home. With a lot of excess weight, we often have weak ligaments, including in the ankle joint. Without good foot support, injury is easy.

* Monitor your health. An overweight person generally has a hard time with physical activity. Remember this and try not to interrupt your workout without a reason. However, do not disregard the disturbing symptoms. Shortness of breath, profuse cold sweat, dizziness, nausea, a whitened nasolabial triangle or, on the contrary, a reddened face - all this is a signal to get up, make a hitch and not return to fitness on this day.

Many people are interested in knowing which exercises for obese women should be performed. Experts recommend performing such a complex for obese people who have a certain degree of obesity and there is a risk to health. But if you have no more than 10 extra pounds, then training program should be completely different. Exists a large number of exercises that improve the metabolic process, metabolism, mood and are safe for the joints. If you wish, you can train at home.

General rules for exercises for obese ladies

Physical activity is contraindicated for people with the 4th degree of obesity, but there are other factors in which it is forbidden to engage in:

Often there is a rare pulse. That is less than 60 beats per minute.
For cardiac problems.
If several times a month the pressure exceeds 200/120.

IN this case not only can not be engaged, but it is necessary to seek help from a medical institution. And if it is difficult for you to bend over, increased sweating, shortness of breath appears, then this is not a contraindication to physical activity.

The program for obese women does not include exercises that load the joints and spine. Overweight people are recommended to engage in the following sports:
Nordic or regular walking

With such loads, you should control the frequency of your steps and heart rate. If excess weight heavily loads the knee joints, then it is recommended to purchase a special fixator in a sports point of sale. You also need to use a belt that fixes the stomach and lower back. This will avoid stretching.

Swimming

You can devote half an hour to such physical activity every day. They are absolutely safe, as the joints and bones are not overloaded. Any water resistance is useful for overweight women, as it allows you to burn fat.

Winter sport

Such loads are very useful for full young ladies. In order not to overload the joints, it is recommended to stop cross-country skiing at classical style. The pace is not important here, the main thing is the duration of the classes.

Bike

Purchase Mountain bike where you can change gears. Thus, you can choose a load for yourself, taking into account the characteristics of your body.

Good exercises for obese women is belly dancing. Perform smooth movements and do not hesitate to anyone.

With an experienced trainer, you can practice oxysize, body flex, Pilates, hatha yoga and other types of fitness.

Exercises for women with big weight

All exercises should be performed three times a week, let the body rest. On free days, you can take a walk on fresh air.

First you need to do a warm-up (about 10 minutes): walk a little, breathe deeply, make rotational movements with your hands.

After that, you need to walk at a fast pace for about 3 kilometers. You should definitely sweat well.

As a hitch, a ten-minute slow walk is suitable.

As a warm-up, walk around the room a bit and breathe deeply.

Workout on any cardio machine you have at home. Pick up the average load and exercise for about half an hour, at a moderate pace. A stapler is suitable for overweight people, treadmill, exercise bike.

As a hitch, a ten-minute walk.

Exercises for very large women

Before each workout, be sure to do a warm-up to avoid various injuries. To do this, you can walk a little, even on the spot, rotate your arms, legs, head, raise your knees. The exercises below should be done in 2-3 sets 5-10 times.

1. Traction of the spine

To do this, you need to lean your back against the surface of the wall, draw in your stomach, and then take deep breaths in and out with your chest several times. When focused, raise your arms up and stretch your shoulders up to the ceiling, while the stomach should be pulled in. This exercise is designed to develop abdominal muscles and to unload the column of the spine. Hold this position for about 15 seconds and repeat three times.

2. Hand movements

Take light dumbbells in your hands (1kg is enough), they can be replaced with a regular bottle filled with water. After that do various movements: imitate a blow, lift weights through the sides, do scissors. All movements should be repeated three times.

3. Push-ups

For obese women, there is a lightweight version of the exercise. To do this, you need to lean on the bench with your palms and wring out at least 4 times. If this is difficult for you and shortness of breath appears, then push up mono from the wall.

4. Squats
Do incomplete squats. To facilitate the exercises, you can stretch a belt under the sofa and hold on to it during squats.

5. Lunges.

Do backward lunges, that is, step back with one foot, while holding on to the belt, as in squats. Try to bend the leg to reach an acute angle. Perform the required number of repetitions for one leg, then proceed to the other.

6. Swimmer.

Starting position on the stomach. Then lift your legs, arms and chest. Try to imitate the movements while swimming. To begin with, half a minute will be enough, then you need to achieve a three-minute performance.

7. Exercise for the press

For the starting position, you need to sit on the floor, then you should pull in your stomach and slowly lean back, if possible, while tightening your abdominal muscles and rounding your back a little. Try to hold out for at least a minute.

After completing the entire program, it is necessary to perform muscle stretching movements.

All these exercises are quite safe and affordable for overweight women. To achieve the best effect, you need to eat a balanced diet. As a result, you will be able to lose weight and favorably affect your own health.

It so happened that in communication on this resource, as well as on wellvideos and in mail-answers, I constantly come across people weighing 90 kilograms or more, who do not know how to lose weight, and think that with such a weight it is generally impossible. Walk past someone who asks for help, I could never. It is especially pitiful for 12-18-year-old girls who weigh 100 kilograms, fall into depression, give up, spoil their health with starvation diets, or ruin their backs and joints by trying to lift the body for pumping the press or squat. Yesterday I answered one girl who, in one fitness club, was forced to squat with 3-kilogram dumbbells, which made her back hurt a lot, and in another she was generally told to lose weight first, and then come back, because "pump muscle for fat it makes no sense".

Therefore, I am writing this note for overweight people with tips and links to videos for full- maybe it will be useful for someone.

Adviсe:

1. People lose weight from any weight - 100, 120, 130 kg - it doesn't matter! The main thing is patience and faith in success! If this helps you in some way, look at the story of Ekaterina Mirimanova - who became famous for losing 60 kg on her own in 1.5 years, the information is on the Internet.

2. With a lot of weight, it is IMPORTANT AND NECESSARY to play sports, do not listen to those who say that you first need to lose weight (going on a diet), and then take up sports. Muscles help to speed up the metabolism - that is, they help to lose weight faster and wean the body from storing everything in fat. If you lose weight only on a diet without sports, you will slow down the metabolism even more, which is already slowed down in full ones, and at one fine moment, weight loss may stop altogether. The only BUT: you can’t do some exercises very complete - see point 3

3. Overweight it is undesirable to squat, run and jump, as well as lift the body while lying from the floor entirely to pump up the press - this can lead to diseases of the joints, spine and back muscles, because the load on them when big weight too big.

4. Best Views sports to start with very heavy weight - yoga, pilates, yogalates, stretching, dance aerobics, race walking in place (for example, from), as well as standing - without squats and tilts of the body. It is more difficult and dangerous to swing legs with a lot of weight, you can simply try to lift them to the sides up to 45 degrees 10-20 times to start, at a slow pace. If any specific exercises are given with pain in the lower back or knees - do not do them, replace them with others. It is also necessary to do morning exercises EVERY DAY for 15 minutes - this will help to be in good shape, speed up the metabolism and curb appetite a little. It is better to do exercises on the street or with an open window. After you manage to lose weight up to 70-80 kg and slightly improve your physical fitness, you can take on more complex and intense activities - a gym, video complexes from, etc. If you have the opportunity to go to the gym with the first days of losing weight - that is, there is a trainer who is ready to work with you - go boldly. If there is no good trainer-adviser, it is better not to take it on your own, if you don’t know the execution technique, but do yoga and Pilates with a good trainer.

5. It is advisable to visit a competent nutritionist who will tell you what and how much to eat, calculate all the details for your height and weight, for your state of health. If it is not possible to go to a nutritionist, choose a diet, or, as well as the Montignac method or diet for. You can read, Oleg Tern's "The Suit for the Soul" and Filatov's "Theory and Practice of Fat Burning" are especially valuable

6. Be sure to consult a doctor and find out the reasons for such a strong weight gain - most often the reason is some diseases and hormonal disruptions - these reasons need to be treated, then it will be easier to lose weight, and you won’t harm yourself with diets.

7. In no case should you sit on hungry and mono-diets - this always leads to breakdowns, and even if there were no breakdowns, but you managed to lose weight, the weight can return and become even more than before losing weight! With an initial weight of 90-100 kg, this is already dangerous for health! Therefore, do not reduce calories below 1200 kcal and below 30% of your caloric goal. It can be calculated according to the calorie content. Nutrition should be balanced - that is, fats, proteins, and carbohydrates should be in the diet in an approximate proportion of plus or minus 40-50% (carbohydrates) -35-50% (protein) -10-15% (fats). The basis of nutrition is chicken and turkey breast, fish, vegetables, cottage cheese, eggs, cereals and fruits with berries and herbs. Nuts, milk, mushrooms, beef - also include 2-3 times a week. 2 tablespoons of vegetable oils or fish oil per day - a must (in a salad or separately). No sugar, mayonnaise, ketchup, sausages and dumplings, store juices and semi-finished products - it is advisable to give up all this for life. And from frying too - bake everything, stew without oil, on the grill, in a double boiler. Add oil only to the finished dish. There is less salt, sometimes you can use soy sauce, lemon juice, garlic and dried herbs with tomatoes, tomato paste instead. Learn to cook in a new way - without chemicals, sugar and monosodium glutamates. If you decide to count calories, don’t go crazy with them and don’t weigh yourself every day, just figure out approximate sets of diet and portions for the day, count calories for a week or two, and then it’s better by eye, otherwise it happens that calorie counting draws in and causes addiction and tantrums after each extra portion of fruit that did not fit into the calorie corridor - this is harmful to the psyche and leads to breakdowns.

Fitness for obese women is effective program workouts designed for girls whose physical indicators do not allow them to engage in standard fitness programs. The modern age dictates to women special conditions: the representative of the weaker sex should be beautiful, well-groomed and slender. But what if your proportions are far from the notorious 90-60-90, but you want to have an attractive figure? Have you tried many diets, went to the gym and group workouts, but all these methods did not bring any significant results? Most likely, you have chosen the wrong path in the fight for harmony.

Why am I not losing weight?

If you are already overweight, exceeding the norm by 10 or more kilograms, then traditional fitness programs are no longer suitable for you. Overweight negatively affects the entire human body. Every extra kilo puts more stress on the heart, lungs, joints, and other vital organs. Have you ever seen a fat person, full of health? Most likely no. Therefore, doing fitness according to methods intended for women with normal weight, you risk not only not achieving success, but also significantly undermining your health. But there is a way out: fitness for the full is suitable for you.

Fitness for the fat: how it works

In the minds of many people who are just starting to play sports, there is a stereotype: the longer and more intense workout the faster the result will be. Therefore, many women immediately begin to exercise 6 times a week for 3-4 hours. Under such loads, the result will be deplorable: not only will you not achieve a significant result, but you will also significantly undermine your health.

So what should fitness look like for overweight people in order to maintain health and put the figure in order? First of all, the fitness program for the full should be drawn up taking into account the physical capabilities of the trainees. The intensity of the workout should be moderate. Good news for ladies who want to bring their figure into perfect condition: the more your weight, the faster you will lose weight.

First of all, a fitness program for overweight should include cardio loads that are responsible for reducing weight and body fat. As a cardio, aerobics for overweight women, adapted for the fair sex with not yet ideal proportions, is perfect.

Aerobics for obese women: where to start?

Have you decided that aerobics is the activity you want to do, but don't know where to start? You have 2 ways: group lessons under the supervision of an instructor and self-training at home. Let's take a step-by-step look at the advantages and disadvantages of each of the proposed methods.

If you are new to fitness, then you cannot do without training under the supervision of a trainer. The advantages are obvious:

You will be trained under the guidance of an experienced specialist who will always help you correct mistakes in the performance of exercises and motivate you for further victories in the fight for a slender figure. After all, we all know how difficult it is sometimes not to deny yourself some indulgence.
You will meet like-minded people with whom you will be connected by common goals and interests.
Some people find it difficult to force themselves to study at home. If you are one of those, group classes will help you.

But, along with the advantages, group lessons there are also disadvantages. The disadvantages are both in the money issue and in spending a lot of time on the road to the fitness club and in psychological discomfort. In such cases, classes at home at home are suitable. As in the first option, this way of doing fitness has both advantages and disadvantages.

Among the advantages are the following points:

No additional time costs. You will spend time only on training and practice at any time convenient for you.
The ability to choose your own programs. There are a large number of aerobics programs on the Internet, from which you can choose the most suitable for you.
No financial costs. You will keep your personal budget safe and sound, because you do not have to spend money on a subscription, renting a storage box for things in the club and other additional expenses.

Aerobics at home. We sculpt the perfect body with our own hands

If you chose this option for yourself, then you will need the following accessories: an aerobics CD, running shoes and drinking water. It is worth focusing on the fact that you can only engage in this sport in sneakers. This will protect you from possible injuries, as well as greatly facilitate the exercise.

What are the best videos to watch?

Nowadays, finding a worthwhile fitness lesson video is not so difficult. You can buy yourself a CD with activities or find suitable resources on the Internet.
Fitness life is dynamic, more and more new directions appear every year, so you can easily find the program you need. Step by step following the exercises of the online instructor, you will soon see the first results.

Fitness for the very full: nuances and notes

The instruction is as follows: if your weight exceeds the norm by more than 20 kilograms, you should consult a doctor before starting classes. Otherwise, the training scheme does not differ from the above options.

In conclusion, I would like to note that in the struggle for beautiful figure aerobics alone will not be enough. In the process of losing weight, you must comply balanced diet drink enough water and do not limit your physical activities only aerobics - walk more in the fresh air, sign up for, go for a massage. But try not to focus on losing weight. you will achieve good result much faster if there are other important goals in your life. Good luck and sporting achievements!

Video: fitness aerobics for plump women