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Strength Training and Exercises for Overweight

Here you will find suggestions for a training program with strength training and exercises for overweight. This exercise program and these exercises are tailored for you who are overweight. When you are overweight, it can be difficult to know how to exercise and what exercises to do - then this can be a good start.

How often should I exercise?

How often you complete the exercise program depends on your own daily form, health condition, medical history and dysfunctions (eg if you have a prosthesis). It is recommended that you try 2-3x a week if you are poorly trained and then try 3-4x sessions during the week as the form improves. We also note that a training session can be a good walk in the woods and fields for 30-45 minutes or similar. Contact your doctor or clinic if you are wondering how much you should exercise.

1. Ergometer bike

Duration: 10 minutes

Resistance Level: 5-8

Exercise bike is a perfect warm-up for the whole body, knees and hips. Use a resistance level that you are comfortable with - and then increase as you get in better shape.

2. Leg lift on all fours

Set: 2-3
reps: 10-12

execution: Stand on all fours. Lift and stretch one leg until it is in extension of the body. Lower back and then lift opposite leg.

3. Leg press (apparatus)

Set: 2-3
reps: 10-12

execution: Place your legs on the footrest shoulder-width apart. It is important that you have about 90 degrees in your knees. The abdominal and lumbar region should be tightened during exercise - before pushing your legs up until they are almost straight. Return to the starting position and repeat.

4. Chest press (apparatus)

Set: 2-3
reps: 10-12

execution: Lower your shoulders and make sure you have a firm grip on the handles. Keep your elbows level with your grip. Then press forward until the arms are straight and slightly slower back to the chest.

5. Deduction (apparatus)

Set: 2-3
reps: 10-12

execution: Lean back, take a good grip and look up obliquely. Then push the chest forward and pull the bar down to the chest. Slowly return and repeat.

6. Seated cycling (Seat bike apparatus)

Duration: 8-10 minutes

Resistance Level: 7-9

The seat bike is an excellent device when you want a good "cool down" after the training session.

Need help getting started with the workout?

If you find it difficult to motivate yourself for exercise, you may want to contact a clinician who works with exercise, muscles and joints on a daily basis. Authorized healthcare professionals can motivate and ensure that you exercise properly.

NEXT PAGE: - How To Release Muscle Tensions In The Neck And Shoulders

What can I do even against pain in muscles, nerves and joints?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

6. Prevention and healing: Compression noise like that like this can increase blood circulation to the affected area, thereby speeding up the natural healing of injured or worn muscles and tendons.