Get Fit After Years of Inactivity
Have you been inactive for years? Are you wondering how long it will take you to get fit?
The short answer is “It depends!” How fast you get into shape is directly related to your present physical condition, and how fast your body reacts to physical conditioning.
Not only will it take the second person longer to get in shape, but he or she will probably need to use a different strategy. The second person may never get to the fitness level of the first one. But remember that it is not a competition. It is an individual and doing anything is better than doing nothing.
Obtaining fit after years of lack of exercise resembles taking cars and truck out for a drive after it has been sitting for 10 years.
If you are a car aficionado, you know you wouldn’t get in, and see how fast you could max out the r.p.ms in every gear. You would baby it along as well as slowly obtain it up to speed. The body after years of “non-use” is similar.
You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends that a good place to start is to exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).
As an example, the optimal heart rate for a 50-year-old male would certainly be 170. Sixty percent of that figure would be 102 beats per min. Increase your degree of activity over a 6-week period eventually getting your target heart price up to 70 to 80% (80% would certainly be 136).
A good place to start is with a mix of cardio and strength training. Walking, running, playing swimming, biking and also tennis is all great cardio tasks that will get your heart rate approximately your target range. Of course before starting your exercise routine, (and after getting the okay from your doctor), be sure to warm-up with stretching.
If you have negative knees, then substitute an elliptical trainer for running or walking. And also do not even consider playing tennis. With either cardio or toughness training, readjust time/intensity and also weight/repetitions to keep your heart rate in the proper variety. With stamina training, start light on weight as well as reps and work up.
The other half of getting fit is eating right. While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than if you are already at the proper weight for your height and age.
Getting fit is about setting a goal and then gradually working up to reach that goal. Focusing only on reaching your goal as quickly as possible is just asking for a debilitating injury which could set you back months.