How To Start Running When You're Overweight

Summary

In this informative video, Holly from The Rent Experience guides viewers on how to start a training program while managing weight. She addresses common obstacles faced by beginners, such as burnout and the misconception that weight loss is a prerequisite for exercise. Holly provides a simple training checklist emphasizing heart rate elevation, full-body movement, and pushing beyond comfort zones. She outlines a weekly training plan, including cardio and strength training, along with practical workout examples. To foster accountability, she suggests using journals, calendars, or finding support groups. Ultimately, Holly inspires viewers to embrace their fitness journey and believe in their potential.

Takeaways

• 😀 Starting a training program can be challenging, especially for those who feel they need to lose weight first.
• 😀 It's important to find a training approach that allows you to see results without overwhelming yourself.
• 😀 A balanced training regimen should involve increasing heart rate, breaking a sweat, and moving out of your comfort zone.
• 😀 Aim for at least three cardio sessions per week, including walking and running, combined with two strength training sessions.
• 😀 Incorporate mobility or stretching exercises almost daily to prevent injuries and improve flexibility.
• 😀 New exercisers should set specific, achievable goals for each workout to stay motivated and on track.
• 😀 Use a simple workout checklist to monitor your progress and ensure you’re challenging yourself effectively.
• 😀 Strength training can include various methods, from bodyweight exercises to resistance training, tailored to your abilities.
• 😀 Keeping a training journal or calendar can help hold you accountable and track your progress over time.
• 😀 Joining a supportive community or finding a workout partner can enhance motivation and provide encouragement.

Q & A

What are the two common challenges people face when starting a training program?

The two common challenges are: 1) People who push themselves too hard initially and burn out or get injured, and 2) Individuals who feel they need to lose weight before starting a training program.

Why is it important to raise your heart rate during workouts?

Raising your heart rate above resting levels during workouts ensures you are exerting yourself adequately, which is crucial for effective training and achieving fitness goals.

How can someone who is overweight safely start a running program?

Start with a combination of walking and jogging, gradually increasing the duration and intensity of the workouts without the pressure of losing weight first.

What is the suggested weekly training plan for beginners?

The suggested plan includes at least three days of cardio (walking or jogging), two days of strength training, and daily mobility or stretching exercises.

What does the term 'out of your comfort zone' mean in the context of training?

It refers to pushing yourself during workouts to experience some discomfort, which can lead to improved strength and endurance over time.

What are some benefits of strength training for beginners?

Strength training helps improve overall muscle strength, supports joint health, enhances performance in cardio workouts, and can aid in weight management.

What are some examples of strength training exercises mentioned in the video?

Examples include air squats, elevated plank holds, glute bridge raises, and elevated push-ups.

How can individuals keep themselves accountable in their training?

They can keep a training journal, use a calendar to track workouts, join online communities for support, and share progress with friends or family.

What role do endorphins play in a training program?

Endorphins can create a feeling of euphoria after workouts, making exercise more enjoyable and contributing to better sleep and overall mood.

Why is mobility or stretching important in a training regimen?

Mobility and stretching are essential for preventing muscle tightness and injuries, helping maintain flexibility and overall body function.