The Best Workouts For Overweight Women

A woman on a treadmill (Original caption: 'Wendy Beeler, Palmer chef, runs on the treadmill in the one-room gym at Palmer Station.') When you’re overweight, it’s hard to motivate yourself to get the pounds off. Exercise may seem like a burden to you, or you may think you’re just too out of shape to get started. You might get out of breath just going outside to get the mail. If you really want to lose weight, getting fit is crucial. It boosts your metabolism, so your burn more calories when you’re resting, and it curbs your appetite too. Start with these easy exercises and work up to more challenging routines.

The cheapest and easiest workout you can do when you’re just getting started on a fitness plan is walking. All you need is a comfortable pair of shoes. You can do it anywhere and at any time of the day. It burns calories and builds up your stamina so you can do more challenging workouts. Walk each day for 20 to 30 minutes and slowly work up to a faster speed and a longer walk time. If you want to make it more of a challenge, buy arm or ankle weights and wear them while you walk. They add resistance and make you burn more calories. Walking is perfect because it doesn’t put stress on your joints like running does.

Once you’ve built up some stamina and feel you can handle more strenuous exercise, it’s time to incorporate high intensity interval training. It sounds scary, but it’s really not. If you really want to fire up your fat burning metabolism, you have to push yourself a little bit. We aren’t talking much here. 30 to 60 seconds of intense exercise that is mixed in with your regular exercise is enough to get the benefits. Short bursts of intense exercise release human growth hormone into your blood, which is the most potent fat burner of all. Casual walking doesn’t fire up your body enough to release this chemical.

Here are some ways to incorporate high intensity interval training into your workout. Every three minutes of regular exercise, do a 30 second burst of intense exercise, enough to make you out of breath. This can be 30 seconds of walking as fast as you can. After your 30 seconds is up, walk slowly until you get your breath back. Keep going back and forth between normal walking and intense walking. Keep this up for 30 minutes.

Lifting weights is essential to losing weight. Muscle burns fat. This is a scientific fact. Lift weights three to four times a week and you will get smaller. You don’t have to become a bodybuilder to get the benefits of lifting weights. Start small. Begin by lifting 5 pound hand weights to tone up your arms. Do basic curls and triceps extensions. Your legs will benefit from basic squats and lunges just using your hand weights. You don’t need to go to a gym to perform these basic hand weight exercises.

These easy exercises will strengthen your cardiovascular system and slim you down fast. Take them at a pace that is comfortable to you, and never overexert yourself. Do these exercises daily and start looking your best.

Related articles from around the web:

Similar topics: Intense Exercise, Walking, Strenuous Exercise, Hand Weights, Calories, Ankle Weights, Hand Weight, Physical exercise, Weight loss, High-intensity interval training, Calorie, fat burner, Aerobic exercise, Heart rate, High intensity training,

Image credits:
A woman on a treadmill (Original caption: “Wendy Beeler, Palmer chef, runs on the treadmill in the one-room gym at Palmer Station.”) (Photo credit: Wikipedia)

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