As the weather gets warmer, thin clothing can no longer hide excess weight, making weight loss a major theme this season. For those who are overweight, losing weight is a difficult task. First, they must overcome their reluctance to exercise, and then they must contend with their own weight during exercise. Therefore, today we'll discuss the principles of exercise for overweight people to avoid ineffective workouts or injuries.
Fighting obesity starts with daily habits
Obesity refers to excessive accumulation of body fat, leading to being overweight. We can determine obesity by calculating standard weight. Standard weight = height (cm) - 105. Exceeding the standard weight by 10% to 20% is considered overweight; exceeding the standard weight by 20% is considered obese.
Overweight people need to protect their lower back during exercise.
For overweight individuals, the lumbar spine is less adaptable because it is covered by a thick layer of fat. If they suddenly engage in a lot of exercise, it will put excessive pressure on the "fatigued" lumbar spine in a short period of time, which may cause the lumbar spine to be unable to withstand it and may lead to symptoms such as lumbar disc herniation.
Overweight people should be especially careful when doing stretching exercises, as they can cause muscle damage in the lower back. It's particularly best to avoid bending over to touch your toes.
Weight loss should not focus on just one area.
Many people have a misconception about weight loss, thinking that if they have a big belly, they should do lots of sit-ups, or if their legs are thick, they should do lots of leg kicks. As fuel, fat is just a backup tank. It's only activated when the main fuel tank (glycogen) is depleted to a certain level. Generally, fat is only mobilized to provide energy along with glycogen when exercise lasts longer than 30 minutes. As exercise time increases, fat burning also gradually increases. Therefore, it's clear that exercise shorter than 30 minutes, regardless of intensity, results in minimal fat burning.
