Obesity is when someone has excess body fat. While there is some debate on the Body Mass Index (BMI) formula most times people choose to not believe BMI because they don't believe they are obese. However if someone's BMI is 30 or higher they are obese with the exceptions of athletes or those engaged in a rigorous fitness program. BMI is not useful for athletes, but is very useful for general populations.
Basic Exercise Guidelines:
NOTE: Obesity is commonly present with other conditions such as high blood pressure, diabetes, arthritis, and orthopedic issues. Therefore, you should check with your doctor concerning any exercise parameters or limitations they may have for you.
- Note: Special caution should be given to those in this category as it is related to inflammation and exercise related injuries that may be associated with length of time exercising. Initial training sessions may range from 5-15 minutes and be progressed to a session length of 60 minutes
- amount of total aerobic activity should range from 150-300 minutes of moderate activity per week at an intensity of 40%-85% of heart rate reserve
- a step goal of 11,000-14,000 steps throughout the day in conjunction with workouts... begin at a step range that is tolerable with an addition of 250 steps each week until goal is reached, and then maintained
- exercise 5-7 times per week which ideally should be a combination of resistance training and aerobic exercise
- resistance training protocols, minimum of 2 sessions per week for each muscle group
- resistance training intensity should be 50%-70% of 1 repetition max (10-15 repetitions performed to volitional fatigue) which should be progressed in intensity