Whether 13 or 30 pounds – often it is simply the desire to lose weight that motivates you to exercise. According to a recent study by the Robert Koch Institute, 53 percent of German women are now overweight. And the best way to counteract this is exercise. The calorie expenditure must be greater than the calorie intake. So you should burn more than you eat. Experts call this a negative energy balance.
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The right sport
But not every sport is suitable for XL women, because the heart, back, muscles, joints, circulation and metabolism are quickly overwhelmed by the extra kilos. The right load is crucial – and it depends on body weight and fitness level. A mix of cardio and strength training is ideal. Swim or walk to get your calorie consumption and fat burning going. Through strength exercises, the muscles increase their basal metabolic rate and burn more energy around the clock. They also strengthen the joints and spine and shape the figure. So: get started!
Jolking instead of jogging
Jogging not your thing? Then try Jolking. This new fitness method combines the advantages of walking and jogging. After an analysis of your Gehund running style, you “jolk” with a special ankle and knee technique without flight phases as with running, but with optimal muscle use for legs and buttocks. XL-Plus: high fat burning, but easier on the joints than running.
More information at www.fit-as.com
Fitness in everyday life
Evergreen
It’s not just sport that consumes energy – you can also burn lots of calories in everyday life. The following values apply to a body weight of 80 kg.
Brush teeth for 5 minutes: 10 kcal
Shoveling snow for 10 minutes: 65 kcal
Vacuuming for 15 minutes: 57 kcal
30 minutes shopping: 75 kcal
40 minutes of cycling to the office: 348 kcal
45 minutes cleaning windows: 147 kcal
Playing the piano for 60 minutes: 163 kcal
90 minutes of dancing: 441 kcal
Against your own bastard
The graduate sports scientist Chloé Kleinknecht from the Psychological Institute of the German Sport University Cologne knows how you can stand up to your own weaker self
Tolfioow: How do I find the sport that really suits me and my weight?
Chloé Kleinknecht: If you used to do sports, you should continue. Otherwise try endurance sports such as walking, Nordic walking, jogging, cycling or swimming. But please don’t exceed your limit. It’s better to build up basic fitness first. If you have fun, the load is usually right.
The goal: first get fit, then lose weight.
If you are overweight, however, sport is doubly exhausting. How do I motivate myself anyway?
You can make commitments, e.g. B. by arranging a training date or always going to a certain course. Plan your activities down to the last detail using weekly or monthly plans. So put e.g. For example, set three training sessions per week in which you train with a heart rate between 120 and 140. That gives structure.
My extra tip: make a list with a red cross for each workout. There must be three crosses per week.
What advice do you have for women who don’t feel fit enough to go to the gym?
Realize that fit doesn’t necessarily mean slim. Many women are fit despite being overweight. Start in a class for weight mates.
Practical training tips
Sport helps to achieve the desired weight reduction – if you know how…
Check-up:
If you have too much on your ribs, you should see a doctor before starting your sporting career. He uses a stress ECG to check whether the heart and circulatory system can withstand it. Since obesity brings with it an increased risk of illness, you should rule out health problems beforehand or adjust the training dose.
Preliminary gymnasts desired:
extra kilos put enormous strain on the spine and joints if the movement technique is not clean. The result can be incorrect loading and injuries. Ideally, you should therefore start your new sporting era under the qualified guidance of a trainer.
Anti-mammoth workout:
A lot doesn’t help much when training either. Train in such a way that you can easily complete the same workload the next day – even if you don’t intend to. In this way you avoid overloading in any case.
Hit the ground running :
Arm your body with muscle training two to three times a week to withstand the unfamiliar stresses and stabilize your back and joints. Exercises that train many muscles at the same time are perfect – e.g. B. Balance exercises on “wobble boards”.
Serious:
Do not use your full body weight when doing the strengthening exercises. Otherwise, supporting postures will quickly overwhelm your wrists. It is better to support yourself on your forearms (e.g. when doing side planks) or knees (e.g. when doing push-ups) in order to distribute the body weight over a larger support area.
Training light:
You should also do at least 30 minutes of endurance training three times a week. Make sure that you do not have any complaints during or after training – that would indicate that the load is too high.
Tip: Do cardio training first, then do strength exercises if you plan to do both on one day.
Not to the limit:
Newcomers to sports with a higher weight class should take it easy so as not to overtax the musculoskeletal system, but also the heart and circulatory system. Train your stamina in such a way that you always stay puffed up. If you’re breathless, you’re going too fast, and fat burning is still on the back burner.
Course connection:
In the fitness studio you will find like-minded people and suitable offers for your weight class. At Fitness First there’s z. For example, the MyWeight program and Lose-it Intensive Coaching, Mrs. Sporty and CaloryCoach use 30-minute circuit training plus nutritional advice. Tip: adult education centers and sports clubs also offer courses for strong women.
Note your own ballast:
jumps and sprints should be avoided by chubby people because of the impact forces. That means, for example: Cross trainer instead of treadmill, abs, thighs and buttocks course (BOP) instead of step aerobics and back fitness instead of power class.
