Don't start with running. Avoid strenuous exercise temporarily until you lose weight and feel comfortable jogging. It's best to do weight-free exercise, such as cycling or swimming; You can also do low-impact sports, such as brisk walking (you can increase the slope or adjust the speed interval to increase the difficulty and strength).
Exercise in the gym, even experienced exercisers, may be a little scared. Going to the gym is full of sweaty exercisers, and everyone knows how to exercise. But don't stop exercising because you already feel overweight. Once you know what each piece of equipment is like, you will focus on the exercise plan and not care too much about others.
Suitable for people with heavy weight to exercise.
You can follow the following suggestions, and your weight will start to drop. ? Rome was not built in a day. ? No matter how much you weighed when you started exercising, no matter whether you need to lose a few kilograms or dozens of kilograms, we can't do it overnight. The change is gradual. Well, if you are heavy, it may take longer. However, no one will care. The most important thing is that you finally achieved your goal. The motivation to keep exercising is to think that one day you will succeed, including great changes in your body shape, improvement of your health and quality of life, and reduction of health risks. Persistence and determination will help you build the figure you want.
Walking fast outdoors or on the treadmill can help you lose weight. Don't start running when you can reach the maximum walking speed. You can increase the slope of the treadmill, the length of walking or choose a difficult climbing route to enhance the intensity. Compared with running or fast walking on cement or asphalt pavement, the impact of treadmill is less. Treadmill has a certain damping effect, which is good for your knees, hips and joints.
If you have a fitness card, you'd better use an elliptical machine or a full-featured fitness machine (in fact, both are suitable for everyone). This is the most suitable equipment for people with heavy weight to reduce fat, and it has no effect on knees. Most people think that using this equipment burns more fat than running because it is simpler. There is no fixed starting speed. As long as you are comfortable with the starting speed, you'd better consult a fitness professional.
Moderate intensity exercise is generally recommended, 30 minutes each time and several times a week. But for beginners, especially heavy people, this is not practical. Take your time. You can set a lower intensity and exercise for a shorter time. Twenty minutes of aerobic exercise is a good start, and you can even divide it into shorter periods. Use a pedometer, so you will be very motivated when you walk.
Perseverance. Persistence can improve the time and intensity of exercise, because your exercise level is also improving. This means that your heart and lungs are stronger, your joints are stronger and you burn more fat. Try to exercise with friends or family. Their support can help you stick to your exercise plan. If possible, please exercise by yourself. If you are still worried, you can also buy a treadmill, stepper or other exercise equipment at home and go to the gym when you feel slimmer or more confident.
If you are injured or disabled, you can't run, or running feels painful, then you can try an elliptical machine or a full-featured fitness machine to see if it suits you. If it still doesn't work, try other aerobic exercises, such as swimming, cycling or boating.
Before you start exercising, you'd better consult a fitness professional about your fitness plan, so that you can start exercising.