Plus Size Workout Routines

I've been pretty open about my weight issues, and these Plus Size Workout Routines are going to be part of that.  It's so hard for me to stay motivated.  Honestly, I just love food so much I hate not eating the things I love.  On top of that, working from home makes it so much harder. Many think that working from home would give me more freedom, but it doesn't really work that way.  When you work from home, you often make less than you would in an office environment.  That means you end up having to work longer hours to maintain the income you need. So, it's a catch 22 of not having enough time to get everything done, and work out at the same time. These routines help me a lot to actually work my body like I need to do.

Plus Size Workout Routines

Walking Routine: To have a great walking routine, you want to first begin with some stretching and a good comfortable pair of shoes.  Tennis shoes with a good fit and comfy cushioned socks are a must no matter what fitness level you are at.  You need support if you are carrying extra weight, and you want to avoid blisters if at all possible.  Band Aids or blister guards for toes and heels are a wise investment when you begin.

• Begin by walking at no incline for 10-15 minutes at a slow steady pace.
• If this isn't making you winded or feel like you have done much, then increase your pace.
• As this becomes easier, add more time, or a rolling hill option on a treadmill.
• Increase time spent as you are physically able to do so.
• Cool down for 5-7 minutes by going back to no incline and a slower pace.

If you don't have a ton of time to walk, then do it in 10-15 increments instead of longer time periods.  The goal is to burn calories and build endurance.  When your walking routine becomes easy your body is no longer working as hard so you may need to increase and add longer time or more incline and higher pace to boost your metabolism.

Swimming Routine:  Water exercises are excellent for those of us who are overweight or plus size.  The water takes so much of the pain off of your joints, and makes it much easier to work out.  However, since you are working with less pain in the moment, you may find yourself pushing farther than you would normally and getting a harder workout. Water walking, swimming and aerobics are all excellent choices.

• Start with stretching your arms, shoulders, back and legs. Here is a guide to basic stretches to help you know how to do these safely.
• Water walk at a steady pace for 10-15 minutes
• Swim 5 laps
• Water walk at a steady pace for 10-15 minutes
• Swim 5 laps
• Do lunges, squats and calf lifts as desired and able

This routine takes approximately one hour in the pool.  That time helps you stretch and loosen muscles, burn calories and intermittently get your heart rate up.  Being able to really help our body safely and easily build endurance is important when you carry extra weight or have chronic pain like many of us do.  The water helps you be able to manage things your body might hurt too much to do outside the water.  If you are embarrassed to be in a bathing suit, I recommend checking out the options from Swimsuits For All.  They carry tons of styles, sizes and are made to support larger bodies.  They are the first suit I have ever had that actually fits my chest properly.

Strength Training Routine:  As a plus sized person, you are likely focused mostly on cardio to lose weight.  That is great, but you will need to gain muscle strength.  Not only will it help your overall endurance while exercising, but muscle will help you to burn fat more efficiently.  There are some basic things to do for your back, arms and core that can be done easily at home with minimal items needed.  This article on Health website shows some images of some basic strength training moves to begin with.  You can also look for videos on Youtube, or simply check out Shape magazine monthly for basic strength workout routines.

The idea behind these plus size workout routines is to adapt to your body.  It isn't easy doing sit ups or even crunches when you have a large belly in the way.  It can be tough to lift if you have chronic pain.  I know. I've been there. I'm still dealing with it.  The goal is to do the best that you can.  As you continue exercising and moving your body, things will get easier.  You will lose fat and inches slowly, and that will result in the ability to do more on the list of exercises.

As you begin your plus size workout routine, don't push yourself too hard.  Work diligently within your ability.  Continue to increase and improve gradually so you don't overwhelm or injure your body.  As always, make sure to talk to your doctor first though - some exercises aren't safe if you have specific medical conditions.  Being safe is the most important thing.

For more exercise and fitness help, check out our other popular articles!

How To Exercise When You Have Chronic Pain

Setting Realistic Weight Loss Goals

How To Strength Train Without Gaining Bulk

Aerobic Exercise For Chronic Pain

Plus Size Fitness Training Plan