Working out is tough for everyone, but if you're carrying a significant amount of extra pounds it can be especially challenging. There's more weight pushing against your chest wall, which can make it hard to take a deep breath even when you're barely exerting yourself, let alone when you're exercising. Of course, it's important to talk to your doctor before starting any exercise program, and this is especially true if you get winded easily.
1. Weight training with light weights and lots of reps
This is a great way to build up your cardiovascular fitness without any impact on your joints. Lifting with light weights and fatiguing your muscle by doing more repetitions than you would if you were lifting heavier weights also strengthens your bones and connective tissue so they are better prepared for high-impact work down the road.
Yoga is another excellent exercise when you're first starting out because it doesn't require a lot of cardiovascular capacity. It is a great way to get moving without cranking up your heart rate, which can prevent that feeling of breathlessness you might get when you're doing another activity.
Personal trainers agree that this simple exercise is a great one if you're working on building your cardiovascular fitness and lung capacity. It's low-impact and easy to ramp up the difficulty by increasing your speed or walking up hills. Walking is a great way to tune your breathing pattern, which can ultimately help you build your breathing capacity. Just be sure not to push yourself too hard, too fast.
4. Water aerobics
Any kind of movement in water whether it's swimming or a pool fitness class is a great way to take weight off your body while adding some extra resistance to all of your movements.
5. Interval training
Start with 10 seconds of a plyometric exercise or cardiovascular exercise, followed by 30 seconds of rest, and repeat for just a few minutes. Once you starts to feel less challenging, work up to 20 seconds of exercise followed by 30 seconds of rest, then 20 seconds of exercise followed by 20 seconds of rest.
The isometric exercises Pilates instructors helps to strengthen muscles while focusing on breathing, which can ultimately help you control your breath when you're doing more strenuous exercises. "Pilates helps condition your body, making it possible for you to move and breathe with more efficiency and ease.