Monday, February 20, 2012

Getting comfortable in a workout routine as a plus size woman


Getting comfortable in a workout routine as a plus size woman

Are you are larger woman?  I am, so I know what it feels like to the biggest person in a beginning running group, or a boot camp class. Here’s some advice to help make you comfortable and to make your experience really fun.
  1. Bring someone about at your level, whatever their size may be.  That way when you decide to run/walk, fast walk, or just walk as you get started, you will enjoy it, and not feel isolated. 
  2. You will get there!  When you are carrying more mass, it will take you a little longer to build the muscle you need to carry you the distance, but you’ll be surprised how fast that will happen.  But be patient so you don’t get injured.  Follow the 10% rule: increase intensity OR distance by NO MORE than 10% each workout.  Celebrate every small success.  Don’t get overwhelmed by the big goal, step by step is how you will get there.
  3. Understand heat.  When you are larger, the fat you carry is nature’s insulation.  So when you work out you will heat up faster than your skinny friends, especially at the beginning when your body is getting use to exercise. Pay attention!  Do not get over-heated.  Slow down.  It is OK.  Drink water. Wear a hat. Wear light wicking layers close to your skin so you can strip down as you heat up.  Junonia has what you need!  www.junonia.com
  4. Sweat is your friend.  If you haven’t exercised in a long time, it may take a few weeks for your body to learn to sweat again.  Until then be especially careful about over-heating!
  5. Talk, laugh, get to know your exercise “neighbors,” invite them out to tea after.  Don’t discriminate against them just because they are small! 

Tips from Anne Kelly, President of www.junonia.com, specialists in plus size active and casual clothing.

This blog post from Junonia was created for Moms on the Run, a Minnesota-based organization about Fitness, Fun, and Friendship with 5k training classes for runners, intermediates and walkers.  www.momsontherun.com
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