Easiest Form of Exercise for Obese Men and Women

Exercise for obese women

The Best Form of Exercise for Obese People

Introduction: What is the Best Exercise for Obese People?

Obesity is a growing problem in the United States and around the world. There are many different reasons why people gain weight, but one of the most common ones is lack of exercise and eating the wrong foods.

Exercise can help obese people lose weight and stay healthy by burning calories and improving their cardiovascular health. 

If someone wants to lose more than a few pounds, they should do a combination of resistance training and cardio every day while maintaining a healthy diet plan.

In this article, we will explore some of the best exercise methods, how to get started and how to stick to the plan!

How to Get Started

It is a good idea to ease yourself into a workout program gently. Especially if you have been fairly sedentary for a while. Your heart will need to start adapting to handle the strain, your joints may need strengthening and your body will need to start adapting. 

The two best ways to ease yourself in are walking and swimming. These are both low impact exercises that get the blood pumping, work the major muscles and get prepare you for more strenuous work. 

Walking for fat loss

Start by walking 5000-10000 steps per day. If you are capable, do this at a brisk pace or even jog for some of it. Download your favourite podcasts or audiobooks and you can eat up the miles. 

When you go swimming, try to push yourself. Do as many lengths as you can with low intensity and then add some fast swimming in at the end to get the heart racing. 

Once you have done this for a couple of weeks, it is time to start looking at gym membership, some classes, an active hobby or CrossFit. 

The Benefits of Regular Exercise

Exercise is one of the most important things that we can do for our health. It's proven to help with weight loss, reduce anxiety, and improve mood. 

Regular exercise can also help you live longer, reduce your risk of heart disease, and improve your sleep. 

If you're just starting out, here are some helpful, basic tips for finding a routine that's right for you:

1) Start with something simple- walking is a great place to start. If this is too easy, you may want to try a more challenging routine like yoga.

2) Figure out what your goals are- Do you want to lose weight? Gain muscle? Get stronger? What's the time frame for which you've set your goal for yourself? Some people start with a high-intensity workout and work their way down, while others may start out with something low-intensity and work their way up.

3) Look for a routine that fits your lifestyle- maybe you can go running at night, or do some yoga during the day. There are so many options out there and it's easy to find something that suits your needs! 

4) Modify the intensity- if you're not feeling it, try taking breaks or doing less intense versions of moves. Some people will progress more quickly than others, so just go at your own pace.

Is Bodybuilding Good For Obese People?

Bodybuilding is a great way to stay in shape and lose weight. However, it can be difficult to start and maintain a bodybuilding routine if you are obese. 

Many people struggle with the idea of starting a new workout routine, especially when they have never done anything like it before. The same goes for bodybuilding - many people avoid the idea because they think it will take too much time or too much effort. 

Bodybuilding Woman

In reality, bodybuilding is not that hard if you are willing to put in the work and put your mind to it. You just need to know what kind of diet plan you should follow and the necessary equipment to get it. 

If you are considering starting a workout routine and entering the world of bodybuilding, this is the guide for you:

1) Put effort into your diet plan: This is the first step to bodybuilding. You should follow a diet plan that has been approved by your doctor or a healthcare professional, along with the number of calories that you need per day. Some people choose to eat fewer calories to lose body fat, while others choose to eat more than they need to gain muscle mass. The most important part of a good diet plan is that it is not only healthy but also balanced with protein and carbs.

2) Don't neglect your cardio: This is the other piece of the puzzle that you have to have in order to body build. Cardio exercises such as sprints, running, and stair climbing are great for improving cardiovascular health and helping you burn calories. 

.3) Eat your protein: The best time to eat a protein is before, during, and after training. The amount of protein that you should consume is dependent on your weight and specific activity level. For starters, consuming 30-40 grams per serving is sufficient. You can use protein shakes or whey isolate drinks as a meal supplement.

4) Stay hydrated: Drinking water during exercise is essential for ensuring optimal performance and preventing cramps. You should also drink water after your workout to assist in muscle recovery and rehydration. 

5) Take your vitamins: Your diet won't provide enough nutrients necessary for all of your daily needs. Taking a multivitamin or vitamin supplement is a great way to ensure you're getting the right amount of nutrients.

6) Sleep: Taking a nap in the afternoon can help with mood and energy levels, keeping you productive throughout your day. when you are in deep REM sleep at night, your body releases growth hormones to help with fat loss and gaining muscle mass. If you are not getting enough high-quality sleep, your hormones can not do their job!

7) Post-workout routine: Post-workout routines vary from person to person, but a few things to consider are stretching, foam rolling, and taking a hot shower.

8) Listen to your body: You must listen to your body and give it the rest it needs. Don't push yourself too hard so you don't risk injury or work out when you're sick.

9) Get up and move: It's important to get some exercise throughout the day. It can be as simple as taking a walk during your lunch break or going for a jog after you're done with work.

10) Avoid alcohol: Alcohol is a depressant, which can cause you to feel down, decrease energy levels, and bring about sleep issues. . It's best to avoid alcohol the night before a workout and make sure to get your eight hours of sleep. 

You can check out our beginner's guide to bodybuilding by clicking on the banner below:

Bodybuilding for beginners

Can You Start Bodybuilding at Home?

It is possible to start bodybuilding at home but you will need some resistance equipment, The minimal requirement will be a bench and some dumbbells. You can read our comprehensive guide to starting bodybuilding from home by clicking this link.

To progress to a good level in bodybuilding, you will need to join a commercial gym or build a well-equipped home gym with a power rack, cable machines, cardio machines and a large selection of free weights. 

The benefit of joining a gym is that you can immerse yourself in the culture and learn from other bodybuilders. Despite the way they look, most of them a genuine, easy-going people who are always willing to help and advise newcomers. 


Is Spinning Good for Obese People?

Spinning is a great way to lose weight. It is a high-intensity cardio workout that will keep your metabolism ramped up for hours after the workout, leading to faster fat loss. 

Group Spin Class

Whilst it is very effective, it is also very hard-going. If you jump straight into a regular spin class, you will probably only last a few minutes. Opt for a beginner class at first to see and work your way up. 

Can I Start Spinning From Home?

With advances in technology, it is now possible to take part in spin classes from some of the world's best trainers from the comfort of your own home. 

Companies like Peloton and Echelon offer smart bikes with LCD screens that show the class as well as metrics such as your heart rate and where you are on a leaderboard. Check out our reviews of their latest bikes by clicking on the banner below:

Echelon vs Peloton exercise bikes

These bikes are not cheap and require a monthly subscription similar in cost to that of a gym. See if you can get a free trial or speak to other users to see if it will be a worthwhile investment for you. 

Is Yoga or Pilates Good For Obese People?

Yoga is a great exercise for people of all shapes and sizes. It can be done at any age, and it can help you lose weight, improve your strength, and increase your flexibility. Studies show that it can also reduce the risk of heart disease.

Pilates for obese people

Many people believe that yoga is not suitable for obese people because they may find it difficult to do certain poses. However, there are many types of yoga classes that cater to obese individuals.

Because it is a low-intensity form of exercise, it is a great way to start your weight-loss journey. 

Pilates classes are also a good option for obese people as they provide a low impact workout with less stress on joints and muscles.

While some people might think that being overweight means you cannot do yoga or pilates, this is not true. If you have the right instructor with the correct knowledge about how to modify poses to suit your needs, you’re good to go.

Can I do Yoga or Pilates From Home?

Both Yoga and Pilates can be performed at home with instruction from a subscription service or from YouTube classes. 

It is advisable to follow guided classes that are aimed at beginners at first. Many people dive straight in at a higher level and quickly lose interest because they find it too hard. 

If you enjoy the workouts, consider joining a local class so that you can meet others. This is great for motivation and a good way to gain knowledge about your new hobby!

CrossFit as a Form of Exercise for Obese People

CrossFit is not only a good way to lose body fat, it is great for functional health, longevity and strength. On top of all this, there are the social aspects to the sport. 

CrossFit boxes are generally very inclusive and welcome beginners. You will find great encouragement, support, advice and probably a very good social life from the sport. 

CrossFit for obese people

CrossFit is more expensive than regular fitness classes or a gym membership, but they usually include coaching and help with your nutrition making them very worthwhile.

Starting CrossFit at Home

CrossFit workouts are designed to be scalable, meaning that they can be adapted for any level of fitness. This makes it very easy to do CrossFit at home before joining a box to get the feel of what it's like and if it's something you want to do. 

Some key things need to be considered before beginning a routine of CrossFit workouts. On the whole, you must start with an appropriate level of fitness for your goals and abilities. 

The first thing you should know is that you can't just select all the exercises that look like your favourite moves and start doing them. 

You need to figure out what your limitations are and be honest with yourself about the movements you really need help with.  

What is a CrossFit Box?

CrossFit Boxes are gyms that provide a training environment where people can work out in groups and with equipment. CrossFit also has a wide number of community-based affiliate boxes around the world, including parks and public venues. 

There is a lot of equipment that can be used in CrossFit, such as barbells, gymnastics rings and weightlifting platforms. Some boxes also have battle ropes, medicine balls, jump ropes and other tools for gymnastics movements.

CrossFit Workouts I can do at Home

CrossFit is challenging and fun. It has been around for over 20 years, and it has grown in popularity in recent years. 

These CrossFit workouts are designed to be short and intense, and they can be done at home: 

1.      Mini “Murph”

1-mile Run

100 Push-ups

200 Air Squats

1-mile Run

2.      Interval Cardio

10 Rounds for Time:

Spring 100m

Walk 100m

3.      “Cindy”

20min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

4.      Full-Body Sprint

7 Rounds for Time:

10 Push-ups

10 Air Squats

Run 200m

5.      Bodyweight WOD

8 Rounds for Time:

10 Push-ups

10 Air Squats

10 Burpees

10 Air Squats

6. Well-Rounded

For Time:

Run 400m

50 Air Squats

Run 400m

50 Push-ups

Run 400m

50 Sit-ups

Run 400m

How to Join your local CrossFit Box and Get Started

The CrossFit community is made up of people from all walks of life who are committed to being physically active and healthy. 

The community consists of different levels of expertise in fitness, coming from many different backgrounds in sports and exercise science. 

CrossFit group exercise

To get started with CrossFit, all you need to do is find a local box near you, contact the owner or manager, and sign up for the next class! 

You’ll be welcomed with open arms and many more people will be excited to work out with you.

How Many Days a Week Should I Do CrossFit?

The answer to this question is not as easy as it seems. There are many factors to consider when you are trying to figure out how many days a week you should do CrossFit. It all depends on your individual needs and goals. 

If you want to focus on strength, then 3 days a week is a good amount of time to spend in the gym. 

If you want to focus on endurance, then 4 days might be better for you. In order for CrossFit workouts to be effective, they need an adequate amount of rest in between them. 

This means that if you are doing 5 days a week, it would be best for your body if you took 2 days off each week so that your muscles have time to recover from the work they do during the workout.

Conclusion: Get Moving & Start Enjoying Your Life With a New Fitness Plan

The quicker you break the cycle and get moving, the quicker you will feel the physical and mental benefits of exercise. It can be hard to get started, but once you do, it becomes addictive and the fat will start to fall off. 

The important thing to remember is to find a form of exercise that you enjoy. Be that bodybuilding, CrossFit, Yoga or just a sport that you enjoy. Immerse yourself in it and build your diet and supplementation around it. 

It is easy to lose weight, it is just hard to get started!


Gymenix offers a selection of free training programs to suit all abilities and goals. Click on the links below for FREE access. 

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