[3 Safe Tips For Abdominal Exercises For The Obese]

Here are some ideas of standing ab exercises that you can try today, just make sure you talk to your doctor first to make sure it's ok:

 

1. The first standing ab exercise you can try is to stand with your feet shoulder width apart, raise your arms straight above your head, slowly lower your arms while simultaneously raising one of your knees, keep your leg and arms at a 90 degree angle, put that leg down while raising your arms back up and alternate the same thing with the other leg.  Do at least 30 sets on each side. 

 

2. Stand with your legs shoulder width apart, take a step forward with one leg, carefully lift the leg that is forward a few inches off the floor, slowly make circles using just your foot -  try to keep the leg still and straight, make 20 circles in one direction then (using the same foot) circle 20 times in the other direction, than alternate with the other leg.  

 

3. Stand with your legs shoulder width apart, hold a 10 to 20 pound dumbbell in each hand, slowly lean to one side keeping your legs straight - this move should only involve your obliques (side abdominal) muscles, after you've completed 20 reps on one side, do the other side. 

 

Talk to your doctor before you start any exercise plan and if possible find yourself a personal trainer so that they can watch you and make sure you are using the proper form, otherwise you may injure yourself and that will only slow down your weight loss efforts.

[5 Things You Should Know About Stretching]

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  Here are some of them.

 

1.  To increase your flexibility and to avoid injuries, stretch before and after workout.  Stretching before workout prevents injuries during the exercises, stretching after workout, when muscles are still warm, can increase flexibility.

 

2.  Hold your stretching position for more than 60 seconds to increase flexibility.  While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

 

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

 

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

 

5.  Make sure that you have stretched or warmed up all muscle groups.  For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.

 

[5 Kick Butt HIIT Exercises To Burn Calories]

Great information

 

Resistance Band Cardio Workout & sled training workouts are couple other exercises that can be added to the list.

[Before and After Workout]

You can take these before running

 

Grapes

One serving cereal

Almond butter, honey, banana roll up

 

After running

 

take food that have high glycemic index like vegeis, fruits, whole grains like bread

[Proper Running Shoes]

Here is an video i found on youtube about what shoes to wear for running

 

[Moderate Exercises to Fitness!]

Here are some moderate exercises you can do and enjoy:

 

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body. 

 

2. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

 

3. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week. 

 

4. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

 

Making exercises as part of your daily routines will surprise you of how much calories you will lose

 

[Questions from an Obese Newbie!]

Yes, don't put too much strain on your bones, go slow

 

best of luck to your journey of weight loss

[Hi, I am New]

Hi, I am Seth, new here.

 

Hope to find new friends and some information