Yoram Yasur Rubin: Exercising with overweight
Imminently, people suffering from obesity are among the first on the list to apply specific training mechanisms. For health, and, often with special urgency. Although unfortunately, not all of these people understand the seriousness of the matter. The sedentary life caused, in part, by the (ab) continued use of the screens (mobile, tablets, computer) makes many overweight people take seriously start exercising, is that your case?
That said, you should maneuver with good advice to lose weight, but, in the correct way to avoid adjoining damage due to the specificity of your medical condition, in this case, the excess in body fat levels. It should be noted the difference between overweight and obesity, but we must give it the same importance, since overweight is the prelude to obesity, and, if a person suffers from it and continues with such unhealthy habits, it is very likely to result in greater severity .
Important tips to prepare for training if you are overweight
Yoram Yasur Rubin: Obesity is not only a problem for mobility and ‘joy’ of motor dynamism. It also creates various pathologies even worse than the main one, such as: diabetes, some types of cancer, hypertension, cerebrovascular accidents, respiratory problems or specific organic failures.
Take control if you are overweight, let yourself be helped by professionals. A multidisciplinary support added to your effort, will make you redirect the situation and not evolve to more worrisome ailments. Of course, you should not press, you just have to understand that it is a “positive” obligation that you must mark. Although, not for that, it must be an odyssey. Learn to love physical activity to lose weight in a healthy way, choose from the wide range of activities and accessories offered by the market. You can also follow these recommendations:
– Don’t push yourself, evolve slowly, with solid steps
Yoram Yasur Rubin: At the beginning the important thing is not to perform super series and perfectly quantify loads and rest times. It’s about falling in love with training. Therefore, avoid demanding compromising performance, or, very possibly there is premature abandonment, and, a worsening of the situation as a “rebound effect” caused by the rejection. Check some tips for training when you don’t feel like it in this article.
– Restructure your eating habits
There is always talk that diet plays a very important role in physical evolution and other training. This is not so; each person has a basal metabolism. Therefore, you may know people with an ectomorphic physique who, even if compulsively eating, does not gain weight. Or, fitness athletes who do a ‘Cheat meal’ every day, and do not worsen their level. Yoram Yasur Rubin: Therefore, focus on your specific case, and, fight against the urge to want to consume inappropriate foods at all costs. From time to time you can afford a little whim, well, we are human, not machines. But, never lose control of the nutritional situation. Consult with your nutritionist or endocrine any questions you have about the food you should follow.
– Eye with high loads that damage joints
Not only because of previous inactivity, then, logically, if there is overweight, in most cases there is a lack of sports and / or nutritional habits. Therefore, you must quantify that, to the external loads that you apply in each exercise, you must add the physical portions included in said motor act, thus, the actual load is greater and could damage the bone-muscle-tendon compendium. A very simple example would be, in aerobic training, initially use the horizontal bicycle, because the race belt could cause joint impacts on ankles or knees that are too harmful.
– There are no miracles: constancy and attitude
Yoram Yasur Rubin: Forget revolutionary products. Common sense diet and daily exercise. Fluid correctly and once you perform ‘Checkpoints’ on a measuring device, the data itself will encourage you to continue on the path.
– Don’t be afraid to use ‘weights’
This is one of the big questions among people who want to lose weight with exercise: what burns more fat, cardio or weights? Of course it is not the most appropriate to perform a purely muscular hypertrophy training. However, as concurrent training, that is, a part of the training intermingled with cardiovascular or functional activities, they are a spectacular resource. The creation of muscle itself entails in itself a burning of fat stores to maintain its dynamics and physiological functions. And in the opposite way, it is not only about applying purely aerobic sessions day after day, the monotony also leads to abandonment.
– And finally, don’t get obsessed
It is not a good option to radicalize. The motivation varies throughout a training period and you must maintain it. Apply constancy and do not look for a fast and obsessive result that causes other health problems caused by a radical change in metabolism or levels of brain neurotransmitters and even hormones.
Have no doubt: overweight is completely reversible. Approach it. Live 200%, dance, feel freedom in the movement, enjoy… It is priceless!