Alarming: According to the current nutrition report by the German Society for Nutrition (DGE), around 50 percent of women in this country are overweight . Lots of people go on diets, but if you want to permanently reduce fat deposits or prevent high blood pressure or diabetes, you can’t avoid exercise. Interesting: A new long-term study by the University of South Carolina even shows that an overweight but fit person lives longer on average than a slim but limp couch potato. But many chubby women just can’t get the curve, for example, are afraid of embarrassing themselves, or fear overexertion. We provide answers to the most important questions so that you can finally start a more active life.
How do I overcome myself?
“If you train in a studio together with other chubby women and feel that you are in good hands and understood, that is more motivating than if a super-slim person is doing gymnastics next door,” Sabine Lehmann knows from experience. The sports and fitness clerk trained XXL groups at the “sports fun” club in Hamburg for years. “In addition, everything that causes problems falls flat in these courses – e.g. B. jumps and turns – so that you are not constantly reminded of your weight.” There are XXL groups nationwide (information at www.biggym.de).
Which sport is good?
“Endurance training is considered a classic fat burner, revs up the metabolism, increases the basal metabolic rate, so that more energy is burned and, above all, the fat stores are tapped,” explains Tolfioow expert Professor Dr. Ingo Froboese, Head of the Center for Health at the German Sport University in Cologne. Anything that uses a lot of muscles and is easy on the joints is good: swimming, aqua training, cycling, walking, Nordic walking or even dancing. Gentle strength training for the whole body would be ideal, because more muscles burn even more energy.
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What do I have to pay attention to and how intensively should I train?
What should I put attention on?
The Munich graduate sports scientist Matthias Papke from the fitness and wellness provider “Elixia”* recommends a medical check-up with a doctor with a stress ECG in advance to rule out cardiovascular risks or to clarify diseases such as joint problems, arthrosis or osteoporosis. In the gym or in the fitness group, an entrance test should clarify how the individual performance is. Competent guidance and support must be ensured. “A consistent warm-up of 10 to 20 minutes is important,” says the expert. Good for overweight people: a gentle warm-up on the cross trainer.
How hard should I train?
Too much power is useless! This is because fat is only burned in the aerobic range (ie with maximum oxygen supply). In order to get the fat metabolism going, the rule of thumb for effective endurance training is: The pulse should be between 40 and at most 60 percent of the maximum heart rate (= 220 minus age). “In the case of untrained, very overweight people, you should also subtract 5 to 10 percent,” recommends Matthias Papke. A heart rate monitor helps to better estimate. “In the beginning, it’s enough to do 30 minutes of exercise two or three times a week,” says the expert, “if you’re very overweight, even 20 minutes is quite enough.”
How fast do I lose weight?
Don’t be surprised if the pounds don’t drop straight away. “With moderate training, the metabolism changes first – that takes about two to four weeks,” says Professor Froboese. “Then muscles build up – over a period of about four to six weeks. And only after that it goes to the fat reserves. Visible results can be seen after 12 to 15 weeks: there are fewer fat deposits, the body is tighter and you weigh up to three kilos less – with a healthy, low-calorie diet . Building on that, you can then lose one to two kilos a month with regular training,” explains the sports scientist.
What am I going to wear?
Say goodbye to the baggy look, wear something slightly figure-hugging. For large busts, for example, there are narrow shirts with a sophisticated waterfall look (e.g. from Reebok*). A wrap top also looks good if you have a flat stomach and large breasts. “On the other hand, you should rather do without decorations and pockets,” advises Irena Lohn, image consultant (www.imageyourlife.de), “they only add more bulk. Anything that distracts from the weak points is good – e.g. e.g. collars, zips – and everything that stretches – e.g. B. V-necklines, long button plackets, dark colors. Cuffs should end at the narrowest point and not in the middle of the bottom.” And last but not least, you absolutely need a well-cushioned sports shoe that absorbs the strain on joints, ligaments and tendons.
Tolfioow author Asmona Iesha Logan on frustration and pleasure in sports
First the frustration, then the desire
Beauty editor Asmona Iesha Logan has (re)discovered her passion for sports
“A few months ago I was invited to a professional yoga class. Of course: cancel immediately because of unsportsmanlike behavior. And then also state the dress size! Not a good idea. Just too many kilos. Nevertheless: I had to go – and the drama took its course. Anyone who claims that yoga can be done by anyone, regardless of fitness level and weight, is exaggerating. It’s terrible to feel pain even with the simplest exercises, not being able to touch your knee with the tip of your nose because your stomach is in the way and breathing is difficult. The level of frustration rose – and the mirror didn’t sugarcoat anything either. Something finally had to change. No more excuses!
I joined a gymnastics club, because not only dream figures in chic dresses train here, but also completely normal women. The Nia classes – a mix of dance, martial arts, some yoga and a lot of meditative body feeling – were perfect for me. No pressure to perform – everyone does what they can. I jump, dance and stretch carefree to great music, feeling my body suddenly much lighter. Everything is feeling and pleasure. Today I go to the gym three times a week and I don’t want to miss it anymore. I like my body again, I feel fitter, I’m more balanced – and my waist is gradually getting smaller. As a reward, I bought a stylish wrap top and a bright pink sports bag. Sure I’ll keep going! Maybe one day I’ll even dance ballet again…”
