How exercise therapy helps you lose weight - examples of exercises depending on the stage of the disease

Most of us want to have a good, close to ideal figure. Those who have already lost their shape and are obese dream of losing weight. Therefore, people often use different diets to achieve this goal.

However, scientists have found that without active movements, diets for obesity will not bring the desired result. Therefore, one of the best and most accessible ways for everyone is gymnastics for weight loss.

Its advantage is that everyone is able to perform practical exercises anywhere, wherever they are: at home, at work, in the gym.

The simple technique allows gymnastics to be used even by people with limited physical capabilities. These methods will serve most as additions to special diets, since the latter sometimes have the opposite effect; due to the wrong combination of components, you may not lose weight, but gain weight.

Problems that arise with abdominal obesity

Abdominal obesity is considered a scourge of all humanity, because it is this type of problem that nutritionists and endocrinologists diagnose most often. This is a real disease, because not only a person’s appearance changes, but also his state of health. Problems affect all organs and systems:

• The heart and blood vessels begin to work harder, and it is difficult for them to pump blood . Due to the formation of internal fatty deposits, the walls of blood vessels become thinner, the blood flow becomes more saturated, and the blood itself thickens. Even slight physical activity provokes an increase in blood pressure. At first this happens spontaneously, then it becomes a habit and hypertension develops.
• The organs of the gastrointestinal tract do not fully digest food and cleanse the body of toxins and waste . Again, the reason for this is internal fat. The walls of the stomach lose their elasticity, liver cells degenerate and hepatosis develops, bile is produced in small quantities and has a thick, viscous structure. Additionally, problems arise with the intestines, the passage of feces becomes difficult, and the person is bothered by constipation.
• The respiratory organs also begin to function incorrectly . Internal fat literally puts pressure on them, the lungs are unable to fully open when inhaling, and air flow is limited. This means that oxygen also does not enter the body in sufficient quantities, which is what causes the classic problems of people with abdominal obesity - shortness of breath with minor physical exertion, at rest, dizziness, and fatigue.

Against the background of these disorders, problems arise in the psycho-emotional plane:

• the feeling of satisfaction from one’s own appearance is lost;
• irritability and sudden mood swings appear;
• a person withdraws from society, loses contact with friends, stops visiting dance clubs and parties;
• there is a feeling of uselessness;
• there are problems in relationships with the opposite sex.

Doctors believe that the most important problem with abdominal obesity is the psychological state of a person. After all, to return to an active lifestyle and restore a slim figure, you need to completely change your thinking . You will need to change your eating habits, study and accept food culture, change your lifestyle and fall in love with sports.

Of course, you can take advantage of the possibilities of modern medicine and perform liposuction or surgery to reduce the volume of the stomach. Yes, the initial results will be impressive, but, according to medical statistics, already 4-6 months after liposuction, internal fat returns and even increases its amount by 10%. And interventions regarding the imposition of a restrictive ring in the upper parts of the stomach have serious late consequences.

That is why nutritionists and endocrinologists argue that with abdominal obesity you should not rely on plastic surgeons, but deal with the problem yourself. And not only diet will help with this. The basis for losing weight in this case is physical activity.

We recommend reading an article about Strelnikova’s gymnastics for weight loss. From it you will learn about the essence of breathing exercises, the rules for its implementation, exercises for losing belly fat, and the results of training. And here is more information about weight loss training.

Why am I not losing weight?

If you are already overweight, 10 kilograms or more above the norm, then traditional fitness programs are no longer suitable for you. Excess weight negatively affects the entire human body. Every extra kilogram increases the load on the heart, lungs, joints and other vital organs. Have you ever seen a plump person bursting with health? Most likely no. Therefore, when doing fitness using methods intended for women with normal weight, you risk not only not achieving success, but also significantly undermining your health. But there is a way out: fitness for plus-size people is suitable for you.

The benefits of exercise if you are overweight

Therapeutic physical education (PT) for obesity is not only certain exercises, but also a whole range of measures aimed at correcting the functionality of the whole organism. With 1-2nd degree obesity, physical activity can be performed independently , focusing solely on one’s own sensations and capabilities.

But if a diagnosis of grade 3-4 obesity is made, then the help of a specialist is mandatory. A set of exercises will be compiled individually, taking into account the characteristics of health disorders.

What are the benefits of exercise therapy for obesity:

• metabolism is normalized, in particular, fat metabolism becomes stable;
• the functionality of all body systems is restored: cardiovascular, digestive, respiratory;
• the immune system is strengthened, which will certainly lead to increased endurance and performance;
• the muscular system becomes toned and remains in it around the clock;
• the proportions between calories received from food and energy consumed are adjusted.

The ultimate goal of physical activity is weight loss, and this will definitely happen if you exercise not only regularly, but also correctly . Experts recommend supplementing standard workouts with walking.

This load is considered light, but in combination with fresh air it stimulates blood circulation, increases the supply of oxygen to tissues and improves immunity. The best part is that you don’t have to set aside any specific time for this, sacrificing your rest or communication with children and friends. After all, you can always give up public transport and walk a few stops home from work, go shopping on foot, and so on.

The real benefit of exercise therapy for obesity will only be if the classes are structured according to certain rules:

• If stage 1 obesity is diagnosed, then walking at a fast pace and light jogging will be especially useful. The best choice would be active sports games, for example, volleyball, tennis, basketball. Classes should include a set of exercises with dumbbells to work the muscles of the back and upper limbs.
• The second degree of obesity requires more frequent exercise, at least 3 times a week . The basis of the exercises is fast walking, light jogging and strength training. Cycling or exercise on an exercise bike will be useful.
• Obesity of the 3rd degree is already a serious deviation in health, so you need to draw up a program only with a specialist in physical therapy. Training should be as frequent as possible (ideally daily), but moderate in intensity. It all starts with a minimum load, then it should constantly increase, but not in jerks, but gradually.
• It is believed that at the initial stage walking, swimming in the pool and basic exercises for morning exercises will be useful.

You need to remember that one workout should last at least 30 minutes, but the first sessions can be shorter. Long-term stress, which is frankly exhausting, can provoke the development of arrhythmia and even attacks of heart failure.

Before starting exercise therapy for obesity, you need to tune your body and prepare it for future stress. Experts give the following recommendations:

• You need the right psychological attitude. Obese people are embarrassed by their appearance and are openly afraid of the ridicule of others. In fact, most people don't care what they do around him. Moreover, you can conduct classes at home, where no one sees, and you will definitely get results.
• The basis of all exercise should be walking in the fresh air. You can start by walking slowly for 15 minutes, but you should constantly increase the load. It is necessary to achieve an active walk, at a fast pace and for 30 minutes. Moreover, these classes should be carried out in any weather, you just need to choose the right equipment.
• Each physical activity should be accompanied by proper breathing : inhales and exhales as deeply and completely as possible. If your breathing begins to become difficult and shortness of breath appears, then you just need to slow down the pace of your workout.

Even the most correct exercises for obesity from a specialist in an individual program will not give the desired result if an obese person does not reconsider his diet. A diet should be present in the life of a person losing weight; it is drawn up by a doctor taking into account health characteristics.

The result of exercise for obesity

Who is to blame and how to act

Women are characterized by self-criticism and they always find imperfections in themselves. One of the main problems is a flabby, saggy tummy, which makes you feel complex not only on the beach, but also in everyday life. You can’t wear beautiful tight dresses and blouses, and it’s just a shame to hide behind robes. But before you start burning waist fat, you need to understand the reasons for its appearance.

Main sources of the problem

Culprit, What to do, Stress, Experiences, emotionality, nervous excitement

can increase appetite.
Many people “eat away” their difficulties, which allows them to feel more comfortable and confident. You shouldn’t blindly follow your desires; it’s better to relieve stress and calm down. Physical exercise or jogging helps in this matter. Genetic predisposition, heredity. If there are obese people in your family, then the issue of excess weight should become relevant to you. Belly fat can be prevented by exercise and the right foods. Menopause This is a difficult period in a woman’s life. Hormonal changes occur in the body and fat cells begin to rearrange themselves differently. They mainly rush to the lower part, so when losing weight you should pay special attention to exercises for the lower abs. Hormonal imbalance
. In this case, it will not be possible to solve the problem on your own. If your body weight begins to grow at an accelerated pace, then you need to visit an endocrinologist as soon as possible and undergo an examination.

Belly fat is a problem for a huge number of people, even those whose weight is within the normal range.

If there are no health problems and hormones are not raging, then you can get rid of a bulging abdominal wall quickly and easily. Diet and exercise will help you. This approach to the fight for body beauty has been known for a long time and constantly proves its effectiveness. After all, the most common cause of abdominal growth is weakness of the abdominal muscles. Therefore, we pump up our abs and enjoy our appearance in the mirror.

Before you start training, let's check the condition of your muscles. To do this, exhale and draw in your stomach as much as possible. What do you feel? Usually the strongest and most elastic is the central part. The upper section is somewhat weaker, but the bottom is the weakest. After this test, it will be easier for you to choose exercises that will work out the problem area as much as possible.

Don't forget about proper nutrition! Fat will not go away from buns and tea with sugar. It needs to be burned. To do this, you don’t need to exhaust yourself with strict restrictions. Just reduce your consumption of sweets. Remove everything fatty and fried. Love vegetables and fruits raw; heat treatment is allowed, but not encouraged. Dishes can be seasoned with aromatic fat-burning seasonings - ginger, cinnamon, red and black pepper. They speed up metabolism and help speed up the transformation process. Herbal teas with fennel, chamomile, mint, and lemon are of great benefit. Thanks to fermented milk products, the body is cleansed of waste and toxins, and digestion improves.

A proper drinking regimen will help you quickly lose weight at home and get rid of your belly fat after 50 years. Your metabolism is slow and needs to be constantly stimulated. It is impossible to achieve the desired effect without drinking 1.5-2 liters of water daily. Is it difficult to imagine how to do this? This is only 8 glasses that you need to drink during the day. Take a bottle of water to work and always keep it with you. This rule will help improve not only the body, but also the skin.

Contraindications to exercise therapy for obesity

There are a number of contraindications to physical activity, even if it is necessary to lose weight and restore health. These include:

• exacerbation of chronic pathologies of internal organs;
• a critical increase in blood pressure - a hypertensive crisis and the recovery period after it;
• acute form of musculoskeletal diseases.

It is prohibited to train on simulators when:

• a sustained increase in blood pressure to a reading of 200/120;
• calculous cholecystitis in the acute stage;
• reducing heart rate and pulse to 60 beats per minute;
• circulatory failure grade 2-3;
• obesity of the 4th degree.

Many loads are contraindicated in case of joint diseases, and they are present in every obese person. Therefore, before starting classes, you need to be examined by doctors and make sure that the training will not be dangerous. Specialists will be able to select an adequate set of classes if there are any restrictions.

Joint diseases are a contraindication to exercise in obesity

Contraindications

In some cases, gymnastics for obesity can seriously worsen your well-being, so you need to exercise only when indicated and after prior agreement with your doctor. On the other hand, contraindications to exercise therapy do not mean that fitness is absolutely prohibited for the patient.

You should refrain from intense training if:

• acute form of an inflammatory or infectious disease with high fever and signs of general intoxication;
• malignant tumors with metastases;
• detection of a foreign body near a large artery;
• coronary/cerebral circulation disorders;
• exacerbations of thromboembolism;
• cardiovascular failure;
• predisposition to sudden bleeding;
• hypertensive crisis;
• bradycardia/tachycardia;
• abdominal aortic aneurysm.

Caution will not hurt patients suffering from joint problems, in particular, those who have seriously injured the osteoarticular apparatus.

Allowed set of physical exercises for obese people

For grade 1-2 obesity, classes are carried out daily (this is the best option) and you need to start with morning exercises. It lasts 20 minutes, you can replace the exercise with a walk. Any exercise done in the evening has little benefit for weight loss, so it should be done at lunchtime at most.

The most effective would be the following set of exercises for obese people:

• walking in place at an average pace for 1 minute, knees should rise as high as possible;
• lifting straight legs up from a standing position straight, arms extended in front of the body, 10 repetitions are performed for each limb;
• body tilts to the right and left: feet shoulder-width apart, back positioned strictly vertical, when bending, the hand slides down the thigh, minimum repetition in each direction 8 times;
• turns the torso to the sides (twisting) from a standing position, feet shoulder-width apart, hands at the waist, repeat the exercise 10 times in each direction;
• lifting the pelvis from a supine position, arms positioned along the body, legs bent at the knees and feet pulled up to the buttocks as much as possible, fixate at the highest point when lifting for 5 seconds, repeat at least 15 times;
• imitation of cycling from a position lying on your back, legs raised above the floor to a suitable height (guide by your own feelings), perform 5 sets of 40 seconds with a break of 5 seconds;

  
  Exercise "riding a bicycle"

• lifting the pelvis from a position on its side: you need to lean on your arm and feet, lift your pelvis off the floor 10 times in a row, then change position and work the other side;
• back rolls: lie on the floor, put your hands behind your head and roll first to the left, then to the right for 1 minute, working only with the back muscles;
• “crooked” squats: kneel down, stretch your arms forward, squat on your thigh and immediately stand up, repeat 10 times in each direction;
• rotation of the hips from a standing position, feet shoulder-width apart, hands on the waist, repeats at least 10 times, first clockwise, then counterclockwise;
• deep squats 10 times; if they are difficult to perform, then you can limit yourself to half squats.

The set of exercises ends with restoration of breathing and heart rate. To do this, you need to take several deep breaths and exhalations, while simultaneously raising your arms up above your head and slowly lowering them down along with your body.

Watch the video about weight loss exercises for obesity: