What exercise does a 200 pound fat person do to lose weight

For obese individuals weighing 200 pounds, it is recommended to start losing weight by combining low impact aerobic exercise with resistance training, including swimming, cycling, elliptical machine training, manual strength training, and water walking.

1. Swimming

Swimming is an ideal choice for overweight people. The buoyancy of water can reduce joint pressure, and the participation of muscles throughout the body can burn a lot of calories. Freestyle and breaststroke can burn more calories per hour, and it is recommended to do them 3-4 times a week for 30-45 minutes each time. Pay attention to avoiding overeating after swimming, and the water temperature should not be too low to prevent muscle spasms.

2. Cycling

Sitting in a seated position causes less pressure on the knee joint. It is recommended to choose an indoor fitness bike with adjustable resistance, and adjust the initial resistance to a level that can sustain pedaling for 20 minutes. When cycling outdoors, it is important to choose a flat road surface and use a wide seat cushion to reduce pressure on the buttocks. 3-5 times a week, gradually increasing from 20 minutes to 40 minutes each time.

3. Elliptical machine training

Elliptical machine simulates climbing stairs without joint impact, suitable for people with a large body weight base. Keep the upper body upright during training, move the handle and pedal synchronously, and set the resistance to maintain the intensity of continuous exercise for 20 minutes. Intermittent training mode can be adopted, alternating between high and low resistance, 4-5 times a week.

4. Hands on strength training

starts with wall squats, seat assisted squats, and other movements to strengthen lower limb muscles and protect joints. Complete 2-3 groups 12-15 times per group, with a 90 second break between groups. With the improvement of physical fitness, elastic band training can be increased, focusing on exercising large muscle groups such as buttocks, legs, and back. Increasing muscle mass can improve basal metabolic rate.

5. Walking in Water

Walking in a waist deep pool, the resistance of water is 12 times that of air, but the joint load is small. It can combine forward walking and lateral walking, and involve the arm in the water stroke movement. At the beginning, each session lasts for 20 minutes, gradually extending to 45 minutes. The water depth can be gradually increased to the chest position to increase intensity, 3-4 times a week.

Heavy weight individuals should pay special attention to exercise protection, choose professional sports shoes for cushioning, and fully warm up and stretch before and after exercise. The intensity of exercise should be controlled at 40-60% of the heart rate reserve, which means the ability to speak normally but with slight breathing during exercise. Ensure daily protein intake in diet, replenish sufficient water, and avoid exercising on an empty stomach. It is recommended to develop personalized plans under the guidance of professional coaches, regularly evaluate and adjust exercise plans, and cooperate with dietary management to achieve safe and effective weight loss. If there is knee pain or cardiovascular problems, medical evaluation should be conducted before starting exercise.