Being overweight means endangering your health, exposing you to a higher risk of cardiovascular disease and metabolic disorders .
Along with a balanced diet and with an adequate calorie intake for your needs, sport is essential to help you lose weight and burn fat . So it is important to do it regularly , but often the extra pounds prevent you from practicing a sport and you end up entering a vicious circle from which it is difficult to get out.
The solution is, first of all, to choose the right sport. In fact, some are not recommended in case of strong overweight and, if you force your body too much, you risk demotivating yourself or, worse, hurting you.Here are some tips to choose the best sport in case of overweight and a training program to do at home, aimed at strengthening your muscles. It is a mini-circuit to be done at home to strengthen muscles and burn fat: a reinterpretation, designed for those who are overweight, of the famous circuit of 12 exercises in 7 minutes , a complete program that combines muscle strengthening work and aerobic training . In fact, in this mini circuit for those who are overweight, there are 10 exercises.
Overweight: the right sport for weight loss
If you are overweight, the first step is to consult with your doctor to be sure you can start playing sports.
In fact, it is essential to protect your health, especially if you have diseases related to excess pounds and sedentary lifestyle , such as diabetes or hypertension.
If you are overweight, it may not be easy to play sports. In fact , aerobics or running are high impact activities and can inflame the joints.
Running or jumping, the bone and joint structures undergo strong pressure caused by weight and are subject to trauma that could cause you injuries. This can make you lose motivation and maybe push you to give up.
Better to start with a low impact aerobic activity like swimming, exercise bike or brisk walking to avoid hurting yourself
In fact, with these sports, you put less stress on your joints. However, it is important to proceed step by step , without wanting to get everything right away.
You can’t think of becoming a marathon runner overnight. Start with a light workout that you can then increase with your physical improvement.
For example, start by getting on the bicycle three times a week for half an hour, then increasing over time.
Finally, it would be important to combine muscle strengthening exercises . For this here are the home fitness circuit for those who are overweight
12 exercises in 7 minutes circuit
It is a HICT (High Intensity Circuit Training) program, published in the American College of Sports Medicine’s Health & Fitness Journal and popularized by the New York Times , which consists of 12 exercises to be performed for 30 seconds each (the ideal would be try to do at least 20 repetitions), interspersed with 10 seconds of recovery. This high intensity workout would boost your metabolism and be the equivalent of a workout of over an hour, but condensed in just 7 minutes!
The circuit exercises have been chosen to develop the strength of the main muscle groups but also to do cardio work.
In fact, usually muscle strengthening and aerobic work is done separately when you train. Instead, this circuit has the advantage of bringing them together in one program.
The order of the exercises has been designed to alternate the muscle groups involved: the aim is to be able to maintain maximum intensity with each exercise.
According to the researchers who designed the circuit, this high intensity program would be more effective, especially for burning fat, than a 40-minute run.
In addition, it can be performed anywhere and in just 7 minutes : two characteristics that make it perfect for daily routines, even for those with limited time.
Overweight: The home fitness circuit
This mini-circuit is a reinterpretation of the famous program, designed for those who are overweight but also suitable for those who are not and want to regain shape and tone up. Compared to the original version, the exercises that included jumps have been replaced with others, more suitable for those who are overweight or have joint problems.
This fitness circuit consisting of 10 exercises will give you the opportunity to exercise despite being overweight and to become aware of your body , which will gradually shape and acquire tone.
If you learn to be constant, not only will these exercises make you lose centimeters but you will feel better and also suffer less from joint pain.
In addition, this program will help you:
stimulate the production of endorphins, reduce stress and sleep better;
mobilize the muscular system, increase muscle mass and move the basal metabolic rate, allowing you to burn more calories at rest;
develop self-confidence and self-esteem and, thanks to this greater awareness, better manage your relationship with food and curb your impulses.
- before starting the circuit, make a specialist visit;
- Between one exercise and another, if you are out of breath, take a minute’s break because your initial goal is to be able to run the entire circuit, even if at the beginning you will need a little longer rest times.
Run the circuit once ( 2 times a week ) continuing to walk as much as you can every day. Slowly, you can increase your training times up to 2 reps for 3 days a week.
How to do the exercises correctly
1- Wall sit
Standing back against the wall, with your feet about half a meter from the wall, it slides down to form a 90 degree angle with your legs.
Hold for 15 seconds, taking care to balance the weight on your heels. Inspire and exhale bring the belly in. Concentrate on breathing and keep your belly inward.
Kneeling in the cat position , arms open at a slightly wider width than the shoulders. Drop to the ground by flexing your arms and opening your elbows. To perform the movement well and not to risk hurting yourself, keep your back straight and bring your belly in during the whole descent. Do 15 reps.
3- Abdominal crunch
Lie on your back with your knees flexed and your soles resting on the floor. Inhale and exhale, raise your shoulders from the ground and bring your hand to the opposite knee trying to feel the contraction of the abdomen. Inhale, release the pressure and exhale bring your hand back to the knee, performing the exercise 8 times per side .
Get on and off the step keeping your shoulders straight and your back straight. Contracted buttocks, not stiff knees, body stretched forward and gaze in front of you. Perform the movement for 15 seconds.
Start in feet, legs spread at shoulder width, toes rotated slightly outwards and body weight perfectly in the center. Bend your knees as if you were about to sit on a chair. Bring your glutes back feeling body weight on your heels, keep your upper body straight, your abdomen active and your arms forward to facilitate balance during the descent phase. Do 15 reps.
6- Triceps dip on chair
Start standing with your back to the chair, place your palms on the edge. Flex your knees at a right angle and, resting your heels well on the ground, lower your shoulders supporting your body weight. Fold your arms bringing your glutes down and return to the starting position. Do 15 reps.
On your knees with your elbows on the ground, bring your stretched legs back resting your feet on the big toes. Lift your pelvis, being careful to keep your back straight and parallel to the floor, bring your belly in and contract your buttocks. Very important : never let your belly come out. The cervicals must be in a neutral position, i.e. in the extension of the body. Hold the position for 15 seconds .
8- Running in place
Run in place for 15 seconds alternating your arm with the opposite leg. The push should be performed only with the forefoot and the execution of the exercise must be neither too fast nor too slow. When the exercise is easy to perform, you can increase the intensity by running with your knees up.
Start standing, step forward with your right foot, hands on your hips. Bend your left leg down to form a right angle, your two knees at 90 degrees, keeping your back straight and your abs tight. Return to the starting position. Do this 8 times for each leg.
10- Side plank
Lying on the right side, legs stretched, resting on the right forearm. Inspire, detach the pelvis from the ground and lift yourself keeping legs and back well aligned. The belly must be in and the abdominals contracted. You can put your left arm along your body or your hand on your side.
Hold for 15 seconds and repeat the exercise on the other side.