Who wants to lose weight, does sports. That is well known. That's why regular exercise just for thickness is a great way to lose weight. It only gets problematic if you weigh too many kilos. For those who are severely overweight, must be careful not to spend too much time at the beginning of the training.
In addition to a change in diet, especially sports against obesity helps. But now you should not just buy a pair of sports shoes and start running. This often damages you rather than doing something good. It is best to have a clear plan of what you want and what you can do to your body.
"Sport is definitely important for people who are overweight if they want to lose weight, " says dr. Markus Klingenberg, sports physician from Bonn. "But you have to be careful. Because especially the ankles and knees have to withstand very high loads. "
Everyone can do sports. Even with overweight, no sport is prohibited. However, some disciplines are better suited. In addition, you should definitely visit a doctor who can examine one, for example, with an ECG for any health problems.
Endurance sport for overweight
"Swimming and cycling are very well suited, " says dr. Klingenberg. "Because these sports are very gentle on the joints." But that does not mean that you can not walk. You should just take it slow. "In the beginning you better walk first, so that the joints can get used to the new strain, " Dr. Klingenberg.
Once you are ready to start running, you may want to start with a treadmill in the gym. Treadmills absorb the movements better than a forest or asphalt road, the bands are less stressed.
If you have reached a certain level, you should not give too much gas: "Before you increase the pace, you should first increase the level of difficulty, " advises Klingenberg, who himself is a passionate runner for years. This can be achieved by increasing the slope. Thus, knees and ankles have the time to adapt to the unfamiliar movement.
Strength training for overweight
Endurance training is good, strength training is better. Especially for overweight, lifting weights is a great way to lose weight quickly. "Muscles consume energy, " explains Dr. med. Klingenberg. "They not only do that during exercise but also when they are resting. The more muscles you have, the more energy you burn, even without exercising. "
You can compare the muscles with an engine. The more horsepower he has, the more fuel he uses. Even when idling he needs gasoline. For muscles, carbs and fat are the fuel that keeps them running. If you want to lose weight easier, you should train a few muscles.
But Markus Klingenberg warns: "You have to be careful with abdominal training. Because if you lie on your back, the fat can be heavy on the organs and the diaphragm. This makes breathing difficult. Better are exercises where you can sit upright, for example, in appropriate exercise equipment. "
Optimal for overweight is after recommendation of the sports physician a circuit training. It trains each muscle group in the body in order. You start at the shoulders and the arms, then train your chest and back and finish at the legs. Once you have trained your legs, you start again up. Overall, you should do so three passes to achieve a great effect.
"There is no prohibited sport for obese people, " says Dr. Klingenberg. "Although endurance sports and strength training are better suited than team sports such as football or basketball, it is important to move in the first place." If you played a lot of football in your youth, the joints usually have adapted accordingly and are more resilient, In this respect, not much speaks against going too much on the football field even with a few kilos.
Of course only if the doctor does not mind. One should be careful only in duels and not expect his joints too much. Especially the stop & go movements are poison for the ankles. Better would be cyclic sports such as cycling or cross-country skiing. But if that's not fun, it's better to play football than not to do any sport.
Training for returnees
Those who want to get back into training after a few years' break, during which kilos have accumulated well on their hips, often have a problem. Because many are hard to accept, not as strong as before the break. "The danger of overloading yourself at the beginning of the training is great, " Klingenberg. "Especially if you have been exercising regularly before the break, you want too much too fast. But you have to be very careful with being overweight, because the heart and circulation are also often impaired. "
In addition to a medical examination, Dr. Klingenberg therefore, through a lactate analysis to find out the individual limits. "Only who knows how intensively he or she should train, can also train effectively. In addition, one should be careful not to let the pulse rise above 130 beats per minute. "
This limit should be set in principle, if you want to do sport with overweight. And those who realistically set their goals and train regularly, look more like an athlete after a few months and not like someone who spends most of his life in the fridge.
And here it goes