curve training

Fun in the sport is not a question of dress size - with the right workout and the right tips, it also works well for curvy female athletes.

Whether 13 or 30 pounds - it is often just the desire to lose weight, which motivates to sport. According to a recent study by the Robert Koch Institute, 53 percent of German women are now overweight. And on the other hand helps best movement. The calorie consumption must be greater than the calorie intake. So you should burn more than you eat. That's what experts call negative energy balance.

The right sport

But not every sport is suitable for XL women, because the heart, back, muscles, joints, circulation and metabolism are quickly overwhelmed by the multi-kilos. The decisive factor is the appropriate load - and that depends on the body weight and fitness level. Ideal is a mix of endurance and strength training. Floating or walking brings calories burned and fat burning on the go. Strength exercises increase the muscles' metabolic rate, burning more energy around the clock. They also strengthen joints and spine and shape the figure. So start by!

Jolking instead of jogging

Jogging is not your thing? Then try Jolking. This new fitness method combines the benefits of walking and jogging. After an analysis of your gait running style you "jolk" with a special ankle and knee technique without flight phases as in running, but with optimal muscle use for legs and buttocks. XL-Plus: high fat burning, but gentler on the joints than running.

evergreen

Not only sport consumes energy - also incidentally in everyday life, you can burn a lot of calories. The following values ​​are for 80 kg body weight.

Brush your teeth for 5 minutes: 10 kcal

Shake snow for 10 minutes: 65 kcal

Vacuum for 15 minutes: 57 kcal

30 minutes shopping: 75 kcal

40 minutes bike ride to the office: 348 kcal

45 minutes window cleaning: 147 kcal

60 minutes playing the piano: 163 kcal

Dance 90 minutes: 441 kcal

Against your own pig

How you can stand up to your own bastard knows the graduate sports scientist Chloé Kleinknecht from the Psychological Institute of the German Sport University Cologne

VITAL: How do I find the sport that really suits me and my weight?

Chloé Kleinknecht: If you used to do sports, you should tie in with them. Otherwise try out endurance sports such as walking, Nordic walking, jogging, cycling or swimming. But please do not exceed your load limit. I'd rather build a basic fitness first. If you have fun, usually the burden is also right.
The goal: to get fit first, then lose weight.

Sports are twice as exhausting when it comes to being overweight. How do I still motivate myself?

You can make commitments, such as For example, by arranging for training or always going into a specific course. Plan your activities with weekly or monthly plans. So put z. For example, if you are exercising with a heart rate between 120 and 140, you will have three sessions per week. That gives structure.
My extra tip: hang up a list in which you make a red cross per training. There have to be three crosses a week.

What do you advise women who do not feel fit enough for the gym?

Be aware that fit does not necessarily mean slim. Many women are fit despite being overweight. Start in a course for weightmasters.

Sport helps to reduce weight - if you know how ...

Check-up:

If you have too much on your ribs, you should go to the doctor before starting into the sport life. He uses a stress ECG to check whether the heart and circulation will be able to withstand. Because being overweight leads to an increased risk of illness, you should first exclude health problems or adjust the training dose.

Preturner desired:

Extra kilos place enormous strain on the spine and joints with unclean movement technology. The result can be incorrect loads and injuries. Ideally, therefore, start under qualified guidance of a coach in your sporty modern age.

Anti-mammoth Workout:

Not much helps with training. Train so that you could easily complete the same workload the next day - even if you do not intend to. This will definitely avoid overloads.

By starting:

Arm your body two to three times a week with muscle training against the unfamiliar strain and stabilize the back and joints. Perfect are exercises that train many muscles at the same time - eg. B. Balance exercises on "wobbly boards".

Training light:

In addition, you should do at least 30 minutes of endurance training three times a week. Make sure that you have no complaints during or after training - that would be for too high a burden.
Tip: First do endurance training, then do strength exercises, if you plan both in one day.

Not to the limit:

Sport newcomers with higher weight classes should take it slow, not to overstrain the musculoskeletal system, but also the heart and circulation. Train your stamina so that you always stay up to speed. If you are breathless, you are too fast, and the fat burning is still only on the back burner.

Course-Connection:

In the gym you will find like-minded people and suitable offers for your weight class. At Fitness First's z. For example, the MyWeight program and the Lose-It Intensive Coaching, Mrs. Sporty and CaloryCoach rely on a 30-minute circuit training plus nutritional advice.
Tip: Adult education centers and sports clubs also offer courses for strong women.

Note your own ballast:

Jumps and sprints should absolutely avoid chubby because of the impact forces. This means, for example: crosstrainer instead of treadmill, abdominal thigh butt (BOP) instead of step aerobics and back fitness instead of power hour.