This Plus Size Fitness Training Plan is a perfect solution if you are a woman like me. Being bigger means a lot of exercises can be tough to complete. It also often means you are more likely to have chronic pain issues. Both will result in a struggle to exercise, and this can create weight gain or a plateau when you are trying to lose weight.
For so long, my chronic pain kept me from exercising. I also battled the excuse of feeling like I was being looked at poorly by others in the gym. Self-esteem already being low due to being overweight and being in pain meant this was a struggle that led to a lot of depression. I want to help others overcome their struggles to get fit, and understand there is always an option - no matter what size or pain level you have.
Plus Size Fitness Training Plan
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Before you begin any fitness training plan, you should consult with your physician. Every person and their needs will vary, and your physician will now if your chronic pain and other diagnosis are things you should be exercising to improve. Listen to their advice regarding your diet changes and exercise since they know more about your body and its needs. Had I begun vigorous exercises prior to my back surgery, I could have injured myself.
Start with stretches. Ease into things by getting your body ready with stretches. Both on a daily basis as well as to help assist your body in learning how to move safely. Before you begin exercising, work with basic stretches so your muscles and body are ready to work and won't suffer undue injury. The Mayo Clinic stretches show some great images as well as descriptions to get you started. I also found this cool thing called a Stretch Out Strap that comes with a stretching exercise sheet to help you get started.
Start with water exercises. For many a plus size fitness training plan will start in the water. Being larger means it is harder on your joints and back to work out carrying extra weight. Water exercises will remove some of that extra weight and allow your body to move easier. Start with basic laps if you can swim, or simply walk in the water. You may find some water aerobics classes to attend if you check your local gyms, YMCA or classified groups. This will be much easier for your body, yet it will still be exercise and can get your heart rate up with minimal pain and discomfort. If you are worried about wearing a swimsuit, there are always options of t-shirts, sports bras, and gym shorts. What you wear won't matter. What matters is that you are making an effort to get healthy. I found this two piece swimsuit with adjustable straps on Amazon and fell in love with it since it fits my body type better. The full coverage bottom covered with the flowing top cover the problem areas easily.
Slow and steady walking. If possible,begin with slow and steady walking at a low steady speed with no incline. Do this for up to 30 minutes each time. If you are unable to do more than 10 minutes don't worry. Do that for a few days then increase your time until you are up to 30 minutes. Once walking without incline for 30 minutes doesn't feel tough anymore, add the rolling hills option on your treadmill, or add in some hills in your outdoor walking routine. This will help increase your heart rate in bursts that you can handle and will help boost your calorie burning capabilities. Eventually, you'll be able to increase the speed of your walk, time spent on the treadmill as well as the incline.
Include Yoga or Pilates. These are great slow and steady exercises that fit into a plus size fitness training plan with ease. Start with the beginner positions and increase as you are able. Yoga and Pilates offer great stretching and strength training benefits. They are also excellent for safely helping you relief pain that is caused by pinched nerves and muscle soreness. If you have any back injuries, check with your physician first to make sure the positions you are using are safe for your body and individual conditions. I love the Yoga For Beginners and Beyond DVD. It is a great place to watch and learn proper technique in the comfort of your home.
Add strength training for toning. Once your body is used to cardio exercise and you have clearance from your physician you will want to add in weights for strength training. Don't worry, I recently wrote a whole post on how to strength train without adding bulk. Start with light weights and work your way up. Free weights at home can be great, but if you have a gym membership there are a multitude of machines that will be great for use to build your body and tone muscles. If you don't know how to use a machine, ask for help from a staff member.
These tips for building a plus size fitness training plan are just a beginning. If you can afford to hire a personal trainer, you can discover more specific exercises that will benefit your body type and needs more specifically. Some people will need more cardio, while others will have muscles that need to be toned more. Every person has a different metabolic makeup, and not everyone works for every person. To lose weight you need to increase exercise and lower calorie intake. To get fit, you need to work toward strength, stamina and training your body for exercise.
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