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Exercise Tips For the Oversized

For many obese individuals, vigorous physical activity presents some special challenges. Here's how the experts suggest you get started.

Short And Frequent

Aim to exercise often even two or three times a day, but keep the sessions short and sweet (10 to 15 minutes is plenty), if it hurts, stop and if you dread your workout, change it. The pursuit of fitness should be a pleasure, not a punishment.

Take Care Of Your Skin

One of the most troublesome problems large exercisers face is chafing, especially of the thighs. Minimize the problem by wearing for-fitting clothes, preferably a synthetic fabric that whisks away sweat. When it's time to hit the showers, use antibacterial soap and dry all body folds well.

Be Kind To Your Joints

Exercise can qualify as cardiovascular without giving your joints a pounding. Take a gym spin on a recumbent bike, pump an elliptical trainer or enroll in a water aerobics class. Concentrate on strengthening upper-leg muscles, especially the quadriceps. That will, in turn, ease the strain on knees.

Stretch Carefully

Limbering up is important for everyone, but overweight exercisers should stay away from stretches that strain the lower back, including that classic from gym class, the toe-touching drill.

Mind Your Footwear

Sturdy running shoes usually offer the best support, even if you don't plan to run. Be sure your shoes are roomy, and keep your toenails cut short. Increased pressure on feet stuffed into sneakers that are too snug can lead to nagging problems with both nails and toes.

Calorie Charts

A calorie is the amount of energy that is released as heat when food is metabolized. Scientists determine the number of calories in foods by burning them in a laboratory device called a calorimeter and measuring the amount of heat produced. The calorie is the amount of heat necessary to raise the temperature of one liter of water one degree Celsius.

Carbohydrates and protein contain four calories per gram; fat contains nine calories per gram, and alcohol seven calories per gram. Multiply your ideal weight by 15 to determine daily calorie intake if you are moderately active.

Diet And Exercise

How It Works

Exercise should include aerobic ones such as running, cycling, and brisk walking. The diet should contain between five and seven servings of rice or other carbohydrate alternatives, two servings of fruits and vegetables, and two to three servings of meat, advises doctor

Does It Help?

"To lose weight, the caloric expenditure must on average, exceed the caloric intake on the daily basis by 500 to 1000kca1," says doctor. Try to accumulate 200 to 300 minutes of exercise a week. Even daily activities like a walk in the park, or doing household chores help expend more calories throughout the day. Spot exercising the abdominal alone is ineffective. But with general weight loss, your whole body fat decreases, including the tummy.

Side Effects

Initial whining and sore muscles from moving the body out of inertia.

Best For

Anyone looking to maintain a healthier lifestyle for the long term.


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