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Obesity HIIT: Medical Tests You Need for Exercise Clearance
If you’re obese and want to do HIIT, it’s wise to have medical tests for clearance, as you may have a problem you’re not aware of.
Obesity, in and of itself, does not contraindicate high intensity interval training (HIIT).
This is because HIIT does not require fast, high impact movement, even though the work intervals are sometimes referred to as “sprint” intervals.
A sprint interval could be a very slow walk on a high treadmill incline (hands off the machine!), while the rest interval could be the same speed walk at zero incline.
You’ve probably read at some point in your life that before beginning an exercise program, to first get a physician’s clearance.
The word “clearance” is a little misleading, even though it’s in the title of my article. It’s a term that most people can easily relate to.
The truth is that all doctors want their patients to do some form of exercise.
The issue is the TYPE of activity.
For example, people with osteoporosis (brittle bones) shouldn’t perform isometric exercises.
Hip replacement patients are barred from certain positions and movements.
Patients with chronic obstructive pulmonary disease have their unique set of rules.
So do those with certain heart conditions and non-retractable low back problems.
What about obesity?
But what if your only condition is obesity, and you’re convinced you don’t have anything else wrong?
What if you’re brand new to exercise and have no idea how your body would handle HIIT?
Though the medical establishment indeed recommends a physical examination to clear you for exercise, keep in mind that a routine physical will uncover diabetes and high blood pressure very easily.
It’s also possible that the primary care physician could pick up a suspicious sound to your heartbeat through a stethoscope and then suggest you follow up with a cardiologist.
The primary care doctor will ask you questions when you announce you want to be cleared for HIIT.
Of course, your doctor may not know what high intensity interval training encompasses, so you’ll need to explain it.
You may be asked if you have knee, foot and hip pain. You should ask the physician to give your joints, especially your knees, an examination, says Carolyn Dean, MD, ND, Medical Advisory Board Member, Nutritional Magnesium Association at nutritionalmagnesium.org.
Dr. Dean also recommends a cardiac stress test. For peace of mind, the obese person who wants to feel secure doing HIIT workouts should book an appointment with a cardiologist.
You will then have a heart specialist listening to your heart with a stethoscope. You’ll also get an EKG, which can reveal a lot.
For a more in-depth look into your heart health, you should request the cardiac stress test, which will measure your heart’s blood flow during physical exertion, which can be done on a treadmill or stationary bike.
If you plan on doing your high intensity interval training sessions on a treadmill or bike, choose whichever one it is for your heart stress test.
If all of your tests come back negative, you will have great peace of mind and feel confident about pursuing HIIT exercise, despite being obese.
Dr. Dean, in practice for 35+ years and author of “The Magnesium Miracle,” is also a naturopath, nutritionist, herbalist, acupuncturist, lecturer and consultant.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/New Africa
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There are exercises that personal trainers actually have their obese clients doing.
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Strength Training Moves You Can Do with Rotator Cuff Problem
What are the best kinds of strength training routines for people with rotator cuff pain?
You have more options that you believe.
There are many weightlifting moves that you can do despite having a problem with your rotator cuff.
Your strength training options are not as limited as you think.
I’m a former certified personal trainer who has had rotator cuff problems in the past.
These tendon problems come in varying degrees, sometimes requiring surgery.
But for rotator cuff issues that don’t require surgery, but rather, patience and the right exercises, you can still do plenty of strength training.
Shutterstock/Alila Medical Media
Best Strength Training Exercises for a Tricky Rotator Cuff
Rowing motions tend to least aggravate a bad RC tendon.
This is why a person with a painful rotator cuff — upon bench pressing, doing pushups or shoulder presses — will still be able to knock off heavy seated rows, at least if the grip isn’t wide, as well as more-narrow-grip chin-ups and even possibly pull-ups. A wide grip, however, will likely cause problems.
Bent-over dumbbell rows are a good strength training exercise that tends to spare pain in a troublesome rotator cuff. Just keep the arm close to your side; do not flare it out.
Bent-over barbell rows with a supinated (palms facing outward) grip are sometimes another nice strength training exercise for people with rotator cuff pain. Face the palms inward, however, and you may feel pain.
The “corner” or prone row is also a good exercise for those whose rotator cuff area pipes up during pressing movements. Note: A wide grip is not recommended. Use a narrow grip.
Shutterstock/martvisionlk
Another good strength training routine that’s very friendly to the rotator cuff is shoulder shrugs: dumbbells, plates, Smith machine, tension bands.
Other strength training moves that someone with rotator cuff pain can do:
1) Narrow grip lat pull-downs; avoid a wide grip.
A supinated grip works best, followed by a neutral grip (choose the appropriate handles).
2) Any kind of biceps curling motion may be friendly towards a finicky rotator cuff.
Shuttersock/Nicholas Piccillo
Other kinds of shoulder injuries, however, can become aggravated with biceps curls. So proceed with heightened awareness.
When my RC problem was flared up, I could still do heavy dumbbell curls.
3) Some triceps routines may be compatible with rotator cuff issues.
But stay away from dips! Triceps push-downs with the rope may be your best bet, compared to other isolating-triceps strength routines.
Need I say that the worst strength training routines for painful rotator cuffs involve chest pressing motions, shoulder pressing motions.
And perhaps the worst offenders: behind-neck military press, upright row and dumbbell lateral lift. These are nasty for strained RC tendons.
Interestingly, lateral lifts, when done with super light weight and straight arms, can actually help restore the rotator cuff.
So can chest pressing motions with dumbbells – very light dumbbells, that is.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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