Big people often face obstacles

Working out can be a struggle for people of all sizes. It is especially challenging for those that are overweight.

Some might not have sympathy for these people and think that big-sized people are just lazy. This is not always the case. Exercising for those that are overweight is sometimes uncomfortable physically and mentally.

During a workshop I attended, a fitness professional was chosen from the audience to serve as an example. The woman was very fit and was asked to put on a fat suit. The suit doubled the size of her legs, arms and torso. She was then asked to perform some simple exercises like squats with a resistance ball or a chest press on top of the ball. Although she had plenty of muscle to perform the exercises, the extra bulk of the fat suit inhibited her range of motion and made her feel uncomfortable.

This demonstration was given so that fitness professionals can understand what heavier clients might be feeling during an exercise routine. The spirit might be willing but their body is not ready to comply.

Another lesson to be learned is that not all exercises are appropriate for everyone. If you are overweight and training on your own, it is important that you pick exercises that will get you to your fitness goals without creating more problems.

One issue that heavier exercisers should be aware of is joint wear and tear. Additional stress from excess body weight increases the stress and can lead to joint disease. Understanding how stress is distributed throughout the body during certain exercises will help you to limit injuries.

Torque --- the capability of force to produce rotation --- is a normal product of movement that occurs when a bone rotates about a joint. Torque is produced by the interaction of external loads and muscle activity. Torque can be dangerous to exercisers because it produces a grinding motion on the joints. To visualize torque during exercise, think about a screw being driven into a board. The screw's rotation grinds it into the board and is comparable to the rotary effect of force on joints during exercise.

Torque is produced when a human body interacts with an external object. Examples of such objects include free weights, machines, bands, benches, a wall, the floor or any other training tool. The contact force is the point at which the training tool touches the body. Torque also can be created when a person uses his own body weight and or gravity as a training tool.

So, how do you minimize torque and the effect it has on your joints? The first step is to use correct exercise mechanics. Make sure that your joints are aligned before you start to move. A neutral spine with square shoulders, hips, knees and ankles will put you in the right position.

Control the speed of your exercises and prevent the use of momentum. For clients that are overweight, a decreased range of motion, initially, will make the exercises doable and pain-free. Once the person demonstrates correct form then the range of motion can be gradually increased.

For heavy exercisers, decreasing the impact force on the body is a smart way to start. Using a seated bike or an elliptical trainer might be the best place to start for a low-impact cardio workout.