How to start a sport for fat women
If you were able to overcome themselves and came to the training, there is a lot of questions – where to start and what not to do. Which is better – strength training or cardio?
Group classes
High blood pressure, heart problems and blood vessels, shortness of breath and pain in the joints – this I know firsthand people who have excess weight.
For this reason, you should stop exercising on a step-platform, eliminate jumping, aggressive training (Sambo, judo, etc.) and dances like Latin or hip-hop.
It is best to give preference to training with a predominance of smooth, measured movements: belly dancing, yoga, Pilates or aerobics. These fitness areas are to strengthen muscles and ligaments, helping to develop joints. Subject to proper breathing techniques will help improve blood flow and strengthen blood vessels, reduce the pressure, which is important for overweight people.
If you have not chosen the appropriate classes in group, or in the gym no swimming pool, you should try your hand at the gym. But only need to follow simple rules.
• First time training should not exceed 30-40 minutes.
• Need to train in a sparing mode with heavy weights, with low-intensity cardio.
• Simulators in which the head is below the pivot point, should be avoided.
• Press to work from a prone position on the floor or in the simulator with minimal weight.
• Plan the training program in advance and stick to it. Be sure to include stretching and breathing exercises.
• If you have hypertension – do not forget to eat before workout drugs prescribed by your doctor.
And finally, the best advice – for the newbie in the room the best option is a professional instructor. You can hire a personal trainer, especially if you have health problems, but you can take advantage of the free introductory training provided by virtually any fitness center. In any case, the professional is much faster will help to Orient in the hall and advise on the best exercises and also answer all the questions.
