Being fat is not my crime. Or maybe it is! How can I let myself get away with all this sneaky eating? This is what most people suffering from obesity have in mind. They are constantly in a mind battle in which they sometimes try to suppress themselves from doing certain activities and there are instances when they overdo. Running is one such Cardio that obese runners overdo.
Ideally, they should go for steady build-up of pace and monitor their heart rate while running so that they can know when to stop.
Start it slow
Seriously, no one is expecting you to go beyond your limit and its practically not possible to burn a lot of calories in a mile. If you over-exhert, it can weaken your bones and joints. Overweight runners attempting to compete with lean runners is a recipe for total disaster. The workout schedule for overweight runners should be easier and the Cardio challenge must be introduced gradually. Instead of running for 20 minutes, they should go by the walk-run-walk approach.
Monitor heart rate
This is something more important for over-weight individuals than anyone else. Their heart has to work harder to pump the same amount of blood as a lean person. In a matter of few minutes their heart rate can shoot sky-high. It's not a good idea to give so much trouble to your heart. If the heart rate gets too high, take immediate measures. If its only slightly high, start brisk-walking instead of running. Switching pace frequently will help.
Take measures and avoid injuries
Once you start to notice the signs from your body, it will be easier to take action. Respond to all the evident signs and bear in mind that overweight individuals are more prone to Achilles tendinitis and patellar tendinitis both are severely painful conditions that are frequent in athletes. Obese runners also run the risk of these conditions. Achilles tendinitis will cause an acute injury in calf region whereas in patellar tendinitis, the knee joint and shin bone is affected.
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