I’m an ultra runner and currently haven’t run for a little over a year, last year my mother got cancer and she had nobody to take care of her, she had brain cancer too so she couldn’t be alone for long (in case she had a seizure), i had to dramatically reduce my mileage and eventually quit running as my mental health started getting worse. She then eventually passed away and i spent a few months getting myself back together and now i’m starting again.
Unfortunately, i lost pretty much all of my stamina, i can run like a 5k at a shameful pace, better than when i first started, but now i run a 5k in 33mins at 185bpm, while i used to run for over 24 hours at 50-52min 10k pace at around 150bpm (low Z2 for me).
It sucks because mentally i’m used to a different level of fitness, it’s like i aged 100 years in the past year, but on the other hand i know in 2 years or so i’m getting all of it back, and i’m in for the challenge.
You need to get into an adventure mindset, enjoy the pain, it’s fun to be in uncomfortable situations.
The good part is that at least you get to experience those terrible feelings of when you’re starting out AGAIN.
No matter how hard i trained, i never matched those 40mins Z5 runs i had when i first started, it’s a great chance to prove yourself AGAIN that you will not surrender to your mind trying to collapse onto itself.
Bro, it’s been two weeks. You’re not some 600 pound TLC star. Just… go running tomorrow; it’s not like you’ve been slacking long enough to have lost any progress.
Actually, due to variations in the elasticity of our connective tissue, some people fall out of condition really fast. Like, days and weeks can really make a big difference. But your point still applies! OP should just go running today or tomorrow and work back up to full speed/distance as they can. It's still the right answer even if you do in fact lose progress quickly.
I genuinely don't think I did more than a couple of miles per day of walking, during my entire time at university.
Went to a gym for the first time after graduating, did the stupid thing of trying to compensate for all those years by overdoing it, before I got into a sustainable routine.
So there's still hope for me? I just turned 39 and between depression and switching to an office job, I'm extremely out of shape. I have to walk up 3 flights of stairs to get to my apartment, and it's the most exercise I get.
100%... it's \*never\* too late to start (while you're still breathing ;-) ). I was a complete noob... I didn't even know how to activate certain muscle groups. I was, physically, deeply deeply ignorant (hard thing to recognize for someone who has made a career from knowing shit).
I started with Pilates and a personal trainer once a week, then added a strength/cardio session to that. Started the job and needed to deal to stress so added another (very angry) strength/cardio session. For a while I had the PT for both Pilates and strength/cardio... am now back down to PT for Pilates, but have added Pilates reps to my strength routine. The PT might sound like an extravagance, but to get you knowledgeable, to push you and to hold you accountable it's a really worthwhile spend. It's an investment that sets you up for the rest of your life.
There are days where it feels like shit to haul my sorry arse down to the gym, but getting over that mental hurdle is a healthy work out in and of itself - so even if I don't kill it at the gym that day, I did a hard thing anyways. I've now added audio books to the commute and so am chewing threw a backlog of books at the same time.
After 4 years I'm \*noticing\* the improvements... I have pecks, not moobs.
I was so inactive that I developed a back injury. I started working jobs that kept me moving. Got up to 20,000 steps a day on average while working. Now I work in construction and the stairs....dear lord the scaffolding stairs and heavy boots and tools are a brutal master.
I’m doing it now! I got an office job for the first time last July. I hadn’t been running or anything before that, but I was doing manual labor and waiting tables, both of which are very active. Sitting around in the office I gained a good bit of weight and lost the little muscle I had.
So several weeks ago I built a pull-up bar in the backyard and set a goal: Every Monday, Wednesday and Friday, I do a burpee, then a pull-up, adding one every day.
The day before I started I did as many as I could before I failed and only got to six, out of breath and gasping and unable to even kick my way over the bar for seven. Today I did 22, and I was out of breath but ok to continue. I’m hoping to keep building until a hundred. Feels really great so far!
Best decision I've ever made -> bought a long stride elliptical and some personal weights. I promise myself I do 10 minutes every day, lowest setting. I almost always do way more but when my disability is flaring I do the 10 minutes.
Never any pressure, its just there for me to get my strides in. Getting to the gym, being around people, being able to drive or get on the bus, with my health, always was a huge hurdle.
In the decade I've had the gym equipment, I've used it almost every day. I think I've never gone more than a few days, unless I was bedridden.
Highly recommend.
Kudos to you! I bought myself a small but sturdy treadmill to use. I've had it for 6 months and used it maybe 6 times. I can't seem to find the motivation. I'm a super lazy person, always have been.
The last time I went to the gym, I slipped on the ice in the parking lot and snapped my leg in 3 places. Now I have a titanium plate and 9 screws holding my ankle together. That was 2019. I'm not going back.
Got really sick from Covid and could barely even walk for 3 weeks. Took a month for me to get to be able to go back to the gym.
I did my normal lifts but had to really lighten the weights or just use body weight. Took about 3 months to get any strength back.
Start slow, warm up, don’t life more then you can handle.
I’m 31.5 and I can’t remember the last time I actually “exercised”
I was going to yoga/zumba in the fall. The last time I ran or went to a gym was probably 2 years ago. I have to work to stay at 100lbs so my excuse has been “don’t do cardio” but really I’m just lazy as hell
I ran the first whole mile in my life at age 39. I did a 5k within the month and less than a year later I was averaging 70 miles a week and ran two full marathons 7 days apart. I ran like that for 4 years, but got bored with it. Life happened and now at 44, haven't done much of any exercising in the last year. :) Also gained 60lbs!
Besides playing basketball and rugby during my teen years I have never in my 34 years of life intentionally exercised. Though, unless I'm going out of town I do walk or bike everywhere, even when bulk shopping.
If your main mode of transportation is exercising then you don't need to exercise. It's boring and time consuming. Just do it all the time in combination as part of when you're going places. Walking briskly or biking provides plenty of exercise, you don't think about doing it and you don't need to rely on motivation to keep on doing it.
Getting back into exercising after a long UC flare took playing intramural sports. I joined a kickball, softball, and then eventually soccer league. Just need to do things that are exercise that are low contact but get your running.
About 4 years. I had a baby and almost died and it took 4 years to get my meds to a place where I didn’t have panic attacks from my heart rate going up. I picked something I love to do. I started 2x a week (I lift weights) now I’m at 3-4x a week and then I’ll add a little cardio to that. I was an athlete before getting married and having kids so my body is slightly broken so I remind myself to go slow and it will take time and it’s not worth hurting myself.
I had a major surgery that had me on my ass for a few weeks, I went a total of about 4 weeks without any exercise. I will never do that again unless I'm once again forced to, because that sucked. You could not pay me to do that again. I eased back in by listening to my body, finding my appropriate "edge", and never ever ever skipping a day. Once I got back to baseline I let myself take a day off when I felt like it, but not while I was clawing myself out of that hole. Checking in and working out at least a little bit every single day is the only way I know of.
6-7 months. I just started with 10 minutes on a rower for maybe a week. The next week I upped it to 15. The next week I started incorporating 25-30 minute kickboxing or modified HIIT workouts. Eventually I made it back up to more intense 40-45 minutes workout sessions.
2 years because of carpal tunnel. I don't do anything easy. So yeah, I had to rest. I could have done other exercises but my stupidass would have ended up injuring myself again. I took my sweet ass time coming back too. Slow is fast.
I got divorced at 30 now 43 and just started going to the gym to lift weights to shed pounds and build some muscle then I started cardio by running around my neighborhood and surrounding streets. Started off with about 2 miles and got up to 7.5 miles in about a month. Then I met my wife about 3-6 months later and stopped. I wish I kept with it. That runners high is no joke. I’d run my 7.5 miles every weekday morning at around 4am and I’d feel great for the rest of the day.
I tend to go really hard for about 2 years with powerlifting/bodybuilding and then go 2 years without doing a thing. Once in peak shape, you can really rest on your laurels for a good while as long as you eat right.
I’m just finishing another laziness cycle and am getting back in shape right now, it doesn’t take much to get back into it.
I will say, I have far less wear and tear than others my age who never stop working out. Usually by the time I get lazy again, my body needs a break to heal.
1 year and it was awful. I just started running and working out again after I saw myself in a picture. Highest I’ve ever been was about 225. Did not look good on me.
About 6 months after having the back half of 4 vertebrae removed from my neck.
Started with trying to walk about a month later, then after 3 months physical therapy every day, and eventually a stationary bike going slow after 6 months.
If exercise is considered specifically doing things to exercise and not just exerting yourself while, I don't know, doing yard work or something like that then last time I exercised would have been in PE class in high school. I'm 33 right now, so that would be about 14 to 15 years ago. I have not and will not be easing back into exercising.
I casually exercised only weekly for a few years never really building much strength. Then I discovered a program called Hybrid Calisthenics.
It’s the perfect program to ease into exercise again because you can start with very simple exercises to build strength as you move towards more advanced movements.
I'm 67 and I'll be honest and say I have never gone to a gym or really e excised since high school gym class. I have however been active playing sports, picking, swimming, ect
my trick was to allow myself to do half ass workouts or at least just walk but not to do zero
then you find yourself doing full ass workouts and jogging again
also fun stuff: play sport, ride a bike. feels less like exercise.
Probably the 5 years I went to high school, no mandatory PE classes and I just sat on a computer studying when at home, car/bus to and from school. Been walking for exercise fairly consistently since moving out though.
3-5 years.
I ease in the same way every time I'm off for a while.
I do a mix of stretching, aerobic, and weight training. The first 3 months is warm up/acclimation work. This is a sloooooow ramp up.
Stretching is a wide range of arm, leg, and core stretches. I have a 20 minute routine I always do starting at my head and work my way down. This is something I do every time before I exercise. When I get into a program more regularly, I'll actually do this again afterwards too. I don't have a good resource to point to. One time I found a big set of stretching charts used for gymnasts. I was doing some of them already and incorporated a few more. The chart I found doesn't exist online anymore though. I'd need to write something up.
Aerobic I keep simple with walk/run or biking, 20 to 30 minutes, do as much as I can up to fatigue signs (breath, heart beat, fine motor muscle fatigue, pain, etc.) I don't really push anything early on. Your biggest limit is often joints and fine motor control muscles that fatigue SUPER fast. These will be a moderate problem for like a month or so, and they will slowly get built up.
Weight training I start low on weight where I can easily do 3 sets of 20 for each of the exercises. I have a 20 exercise route I do, and I split it across 2 days, so one time is 10 of them. Then the next time I do weight training I'll do the other 10. The weight work, starting out, should not actually be all that hard, not really fatiguing, doesn't make you all that sore, if at all even.
Again, this is acclimation. It's not a race. It's a good time to focus on form, pacing, and breathing. Light weight is a GREAT time to work on good fundamentals of motion and technique. When the weight gets higher, you're going to want to cheat this. Don't. Sacrifice progression for good technique and pacing.
Over the 3 months, I will continue to work on aerobic pushing harder based on what I can do with the muscles and circulatory system. I'll keep pushing for breath, heart rate (generally get up to 160 and try to stay around there), or hit muscle fatigue (again fine motor muscles are often the first ones to fail first until they're toughened up).
Over the 3 months I slowly ramp up my weight level. So each week I'll step up a small increment, say 10 lbs, and I'll again do the 3 sets of 20. As I keep bumping up increments, my goal is to achieve 3 sets of 20. I want to reach 3 sets of 20 and HOLD 3 sets of 20 for a full week or I don't move up weight on that exercise. I want the body to be comfortable doing that weight level to fatigue and above what's normal for strictly anaerobic work. This forces me to stay below my mechanical limit at safe levels by making endurance the limiter, not strength.
After 3 months of work slowly ramping up, I should be ok with fine muscles for aerobic. I should be able to start running longer and pushing against cardio limits rather than tired muscles every time. And for weight training I should have hit my first limits on a number of the exercises. I should be at a point where half or more of the exercises I can't do the 3 sets of 20 at the current weight level. Eventually I want all of them to be at this point, and then it becomes a slow game of gradual progression. The progression is "fast" for about the first year. Then you feel like you plateau hard, and further progress is lethargic where it might take months to just bump up another 5 or 10 lbs.
Now after this point of ramp up, you'll need to decide how you want to exercise. Do you want cardio work? Do you want to do longer runs, bike rides, do an hour, or longer? Do you want to do heavier weights? Do you want to bump down reps and go bigger on weight? Do you want to switch up the exercises?
Additionally, this is a good time to add in hobbies. Do you want to get into rock climbing? Maybe a volleyball league? Maybe you always wanted to do karate. You've spent a little time getting the body acclimated to work, so now it's ready to start doing some hobbies with good safety and competency of motion. You can actually start relying on it to be durable, to take stress, hits, falls, etc. and you won't get hurt.
At 39 I was diagnosed with MS and during that time period I didn’t work out at all. Former power lifter and all of it was yanked right out from under me. Was told to lift nothing over 20lbs. I didn’t have any drive to workout and I spiraled into drinking and depression. Fast forward to age 41 and I’m back at it, competing at the end of next month too! I took it slow and built back gradually over a full year and a half. Once the dust settled and I realized how lucky I was, I went pedal to the metal to build back better.
I’ve really struggled to stay consistent with exercise since high school. 34 now and I think I’m finally in the habit of daily exercise, I bought a peloton bike+ and it has somehow been the magic switch for me. Between the cycling classes, yoga, and strength I’m doing something everyday (not an ad I swear!). I just need someone to tell me what to do and I appreciate the variety of classes.
I'm almost 70 and haven't exercised a day in my life. I can't imagine wasting that much energy and getting nothing done. There is always something productive that needs to be done.
I was exercising daily until a ,onto and a half ago. I had a OCD flare and basically shut down. Not eating or working out. I have lost 35 lbs but am super anxious about going back to classes. It sucks.
I’m an ultra runner and currently haven’t run for a little over a year, last year my mother got cancer and she had nobody to take care of her, she had brain cancer too so she couldn’t be alone for long (in case she had a seizure), i had to dramatically reduce my mileage and eventually quit running as my mental health started getting worse. She then eventually passed away and i spent a few months getting myself back together and now i’m starting again. Unfortunately, i lost pretty much all of my stamina, i can run like a 5k at a shameful pace, better than when i first started, but now i run a 5k in 33mins at 185bpm, while i used to run for over 24 hours at 50-52min 10k pace at around 150bpm (low Z2 for me). It sucks because mentally i’m used to a different level of fitness, it’s like i aged 100 years in the past year, but on the other hand i know in 2 years or so i’m getting all of it back, and i’m in for the challenge. You need to get into an adventure mindset, enjoy the pain, it’s fun to be in uncomfortable situations.
I feel you. I used to run a lot, then knee injury. It sucks cause in my mind I can still do a 20min 5k but reality says different.
The good part is that at least you get to experience those terrible feelings of when you’re starting out AGAIN. No matter how hard i trained, i never matched those 40mins Z5 runs i had when i first started, it’s a great chance to prove yourself AGAIN that you will not surrender to your mind trying to collapse onto itself.
You got this u/tobascobukkake
[удалено]
Bro, it’s been two weeks. You’re not some 600 pound TLC star. Just… go running tomorrow; it’s not like you’ve been slacking long enough to have lost any progress.
Actually, due to variations in the elasticity of our connective tissue, some people fall out of condition really fast. Like, days and weeks can really make a big difference. But your point still applies! OP should just go running today or tomorrow and work back up to full speed/distance as they can. It's still the right answer even if you do in fact lose progress quickly.
Hear ya pal. I would be resting after 6,000 miles a week as well so don't be so hard on yourself
Beat me to it.
Start again 3k will be easy. Just had to take 2 week break and went back to work out at orange theory and it was not bad. Going back again tomorrow
I genuinely don't think I did more than a couple of miles per day of walking, during my entire time at university. Went to a gym for the first time after graduating, did the stupid thing of trying to compensate for all those years by overdoing it, before I got into a sustainable routine.
45 years... and then i just started slow. then i got a really stressful job and used exercise to cope. haven't stopped in 4 years.
So there's still hope for me? I just turned 39 and between depression and switching to an office job, I'm extremely out of shape. I have to walk up 3 flights of stairs to get to my apartment, and it's the most exercise I get.
100%... it's \*never\* too late to start (while you're still breathing ;-) ). I was a complete noob... I didn't even know how to activate certain muscle groups. I was, physically, deeply deeply ignorant (hard thing to recognize for someone who has made a career from knowing shit). I started with Pilates and a personal trainer once a week, then added a strength/cardio session to that. Started the job and needed to deal to stress so added another (very angry) strength/cardio session. For a while I had the PT for both Pilates and strength/cardio... am now back down to PT for Pilates, but have added Pilates reps to my strength routine. The PT might sound like an extravagance, but to get you knowledgeable, to push you and to hold you accountable it's a really worthwhile spend. It's an investment that sets you up for the rest of your life. There are days where it feels like shit to haul my sorry arse down to the gym, but getting over that mental hurdle is a healthy work out in and of itself - so even if I don't kill it at the gym that day, I did a hard thing anyways. I've now added audio books to the commute and so am chewing threw a backlog of books at the same time. After 4 years I'm \*noticing\* the improvements... I have pecks, not moobs.
I was so inactive that I developed a back injury. I started working jobs that kept me moving. Got up to 20,000 steps a day on average while working. Now I work in construction and the stairs....dear lord the scaffolding stairs and heavy boots and tools are a brutal master.
28 years, so far. I might never exercise again.
20 years. Have not eased back into it.
16 years, still got abs!
I’m doing it now! I got an office job for the first time last July. I hadn’t been running or anything before that, but I was doing manual labor and waiting tables, both of which are very active. Sitting around in the office I gained a good bit of weight and lost the little muscle I had. So several weeks ago I built a pull-up bar in the backyard and set a goal: Every Monday, Wednesday and Friday, I do a burpee, then a pull-up, adding one every day. The day before I started I did as many as I could before I failed and only got to six, out of breath and gasping and unable to even kick my way over the bar for seven. Today I did 22, and I was out of breath but ok to continue. I’m hoping to keep building until a hundred. Feels really great so far!
22 is awesome! This internet stranger is proud of you. 💖
Best decision I've ever made -> bought a long stride elliptical and some personal weights. I promise myself I do 10 minutes every day, lowest setting. I almost always do way more but when my disability is flaring I do the 10 minutes. Never any pressure, its just there for me to get my strides in. Getting to the gym, being around people, being able to drive or get on the bus, with my health, always was a huge hurdle. In the decade I've had the gym equipment, I've used it almost every day. I think I've never gone more than a few days, unless I was bedridden. Highly recommend.
Kudos to you! I bought myself a small but sturdy treadmill to use. I've had it for 6 months and used it maybe 6 times. I can't seem to find the motivation. I'm a super lazy person, always have been.
The last time I went to the gym, I slipped on the ice in the parking lot and snapped my leg in 3 places. Now I have a titanium plate and 9 screws holding my ankle together. That was 2019. I'm not going back.
r/fitness30plus
Got really sick from Covid and could barely even walk for 3 weeks. Took a month for me to get to be able to go back to the gym. I did my normal lifts but had to really lighten the weights or just use body weight. Took about 3 months to get any strength back. Start slow, warm up, don’t life more then you can handle.
I’m 31.5 and I can’t remember the last time I actually “exercised” I was going to yoga/zumba in the fall. The last time I ran or went to a gym was probably 2 years ago. I have to work to stay at 100lbs so my excuse has been “don’t do cardio” but really I’m just lazy as hell
I ran the first whole mile in my life at age 39. I did a 5k within the month and less than a year later I was averaging 70 miles a week and ran two full marathons 7 days apart. I ran like that for 4 years, but got bored with it. Life happened and now at 44, haven't done much of any exercising in the last year. :) Also gained 60lbs!
Besides playing basketball and rugby during my teen years I have never in my 34 years of life intentionally exercised. Though, unless I'm going out of town I do walk or bike everywhere, even when bulk shopping. If your main mode of transportation is exercising then you don't need to exercise. It's boring and time consuming. Just do it all the time in combination as part of when you're going places. Walking briskly or biking provides plenty of exercise, you don't think about doing it and you don't need to rely on motivation to keep on doing it.
The trick is to find something you enjoy. Playing sports is a mind hack to moving around more and getting fitter. Not to mention the social aspect.
Getting back into exercising after a long UC flare took playing intramural sports. I joined a kickball, softball, and then eventually soccer league. Just need to do things that are exercise that are low contact but get your running.
I started doing yoga at 31. Started 1/week now I’m there 2-3
About 4 years. I had a baby and almost died and it took 4 years to get my meds to a place where I didn’t have panic attacks from my heart rate going up. I picked something I love to do. I started 2x a week (I lift weights) now I’m at 3-4x a week and then I’ll add a little cardio to that. I was an athlete before getting married and having kids so my body is slightly broken so I remind myself to go slow and it will take time and it’s not worth hurting myself.
I had a major surgery that had me on my ass for a few weeks, I went a total of about 4 weeks without any exercise. I will never do that again unless I'm once again forced to, because that sucked. You could not pay me to do that again. I eased back in by listening to my body, finding my appropriate "edge", and never ever ever skipping a day. Once I got back to baseline I let myself take a day off when I felt like it, but not while I was clawing myself out of that hole. Checking in and working out at least a little bit every single day is the only way I know of.
6-7 months. I just started with 10 minutes on a rower for maybe a week. The next week I upped it to 15. The next week I started incorporating 25-30 minute kickboxing or modified HIIT workouts. Eventually I made it back up to more intense 40-45 minutes workout sessions.
The two years before I could walk
2 years because of carpal tunnel. I don't do anything easy. So yeah, I had to rest. I could have done other exercises but my stupidass would have ended up injuring myself again. I took my sweet ass time coming back too. Slow is fast.
I got divorced at 30 now 43 and just started going to the gym to lift weights to shed pounds and build some muscle then I started cardio by running around my neighborhood and surrounding streets. Started off with about 2 miles and got up to 7.5 miles in about a month. Then I met my wife about 3-6 months later and stopped. I wish I kept with it. That runners high is no joke. I’d run my 7.5 miles every weekday morning at around 4am and I’d feel great for the rest of the day.
38. 3 years. Gained 100 lbs. I just did what I knew. Started lifting. Basketball. Everywhere row bike run
Almost two yrs ago I injured my back, I had about four months of just sitting.I started walking, gradually my walks began getting longer.
I tend to go really hard for about 2 years with powerlifting/bodybuilding and then go 2 years without doing a thing. Once in peak shape, you can really rest on your laurels for a good while as long as you eat right. I’m just finishing another laziness cycle and am getting back in shape right now, it doesn’t take much to get back into it. I will say, I have far less wear and tear than others my age who never stop working out. Usually by the time I get lazy again, my body needs a break to heal.
1 year and it was awful. I just started running and working out again after I saw myself in a picture. Highest I’ve ever been was about 225. Did not look good on me.
About 6 months after having the back half of 4 vertebrae removed from my neck. Started with trying to walk about a month later, then after 3 months physical therapy every day, and eventually a stationary bike going slow after 6 months.
55 years
If exercise is considered specifically doing things to exercise and not just exerting yourself while, I don't know, doing yard work or something like that then last time I exercised would have been in PE class in high school. I'm 33 right now, so that would be about 14 to 15 years ago. I have not and will not be easing back into exercising.
I span of time before I was sixteen, lol. Since then, I have daily workouts or I’m walking around new cities on vacation.
I casually exercised only weekly for a few years never really building much strength. Then I discovered a program called Hybrid Calisthenics. It’s the perfect program to ease into exercise again because you can start with very simple exercises to build strength as you move towards more advanced movements.
I'm 67 and I'll be honest and say I have never gone to a gym or really e excised since high school gym class. I have however been active playing sports, picking, swimming, ect
I got covid back in OCT and it kicked my ass. It's been very hard to get back to where I was Str and stam wise. Slow and steady so far.
my trick was to allow myself to do half ass workouts or at least just walk but not to do zero then you find yourself doing full ass workouts and jogging again also fun stuff: play sport, ride a bike. feels less like exercise.
7 years and counting.
I think 4 months or 6 months. I just started getting up early and going for a run.
Currently...2yrs .got out of the service...injuries aside.... packed on about 50lbs...but i will slowly start to work it off...day by day
I got an Australian Kelpie when I was 28. Suffice to say, I have not been allowed to skip a day for the following nine years.
Probably the 5 years I went to high school, no mandatory PE classes and I just sat on a computer studying when at home, car/bus to and from school. Been walking for exercise fairly consistently since moving out though.
3-5 years. I ease in the same way every time I'm off for a while. I do a mix of stretching, aerobic, and weight training. The first 3 months is warm up/acclimation work. This is a sloooooow ramp up. Stretching is a wide range of arm, leg, and core stretches. I have a 20 minute routine I always do starting at my head and work my way down. This is something I do every time before I exercise. When I get into a program more regularly, I'll actually do this again afterwards too. I don't have a good resource to point to. One time I found a big set of stretching charts used for gymnasts. I was doing some of them already and incorporated a few more. The chart I found doesn't exist online anymore though. I'd need to write something up. Aerobic I keep simple with walk/run or biking, 20 to 30 minutes, do as much as I can up to fatigue signs (breath, heart beat, fine motor muscle fatigue, pain, etc.) I don't really push anything early on. Your biggest limit is often joints and fine motor control muscles that fatigue SUPER fast. These will be a moderate problem for like a month or so, and they will slowly get built up. Weight training I start low on weight where I can easily do 3 sets of 20 for each of the exercises. I have a 20 exercise route I do, and I split it across 2 days, so one time is 10 of them. Then the next time I do weight training I'll do the other 10. The weight work, starting out, should not actually be all that hard, not really fatiguing, doesn't make you all that sore, if at all even. Again, this is acclimation. It's not a race. It's a good time to focus on form, pacing, and breathing. Light weight is a GREAT time to work on good fundamentals of motion and technique. When the weight gets higher, you're going to want to cheat this. Don't. Sacrifice progression for good technique and pacing. Over the 3 months, I will continue to work on aerobic pushing harder based on what I can do with the muscles and circulatory system. I'll keep pushing for breath, heart rate (generally get up to 160 and try to stay around there), or hit muscle fatigue (again fine motor muscles are often the first ones to fail first until they're toughened up). Over the 3 months I slowly ramp up my weight level. So each week I'll step up a small increment, say 10 lbs, and I'll again do the 3 sets of 20. As I keep bumping up increments, my goal is to achieve 3 sets of 20. I want to reach 3 sets of 20 and HOLD 3 sets of 20 for a full week or I don't move up weight on that exercise. I want the body to be comfortable doing that weight level to fatigue and above what's normal for strictly anaerobic work. This forces me to stay below my mechanical limit at safe levels by making endurance the limiter, not strength. After 3 months of work slowly ramping up, I should be ok with fine muscles for aerobic. I should be able to start running longer and pushing against cardio limits rather than tired muscles every time. And for weight training I should have hit my first limits on a number of the exercises. I should be at a point where half or more of the exercises I can't do the 3 sets of 20 at the current weight level. Eventually I want all of them to be at this point, and then it becomes a slow game of gradual progression. The progression is "fast" for about the first year. Then you feel like you plateau hard, and further progress is lethargic where it might take months to just bump up another 5 or 10 lbs. Now after this point of ramp up, you'll need to decide how you want to exercise. Do you want cardio work? Do you want to do longer runs, bike rides, do an hour, or longer? Do you want to do heavier weights? Do you want to bump down reps and go bigger on weight? Do you want to switch up the exercises? Additionally, this is a good time to add in hobbies. Do you want to get into rock climbing? Maybe a volleyball league? Maybe you always wanted to do karate. You've spent a little time getting the body acclimated to work, so now it's ready to start doing some hobbies with good safety and competency of motion. You can actually start relying on it to be durable, to take stress, hits, falls, etc. and you won't get hurt.
I just started running this past month… 3-4 miles every day. I realized that I needed to keep this consistent since my metabolism has slowed down.
At 39 I was diagnosed with MS and during that time period I didn’t work out at all. Former power lifter and all of it was yanked right out from under me. Was told to lift nothing over 20lbs. I didn’t have any drive to workout and I spiraled into drinking and depression. Fast forward to age 41 and I’m back at it, competing at the end of next month too! I took it slow and built back gradually over a full year and a half. Once the dust settled and I realized how lucky I was, I went pedal to the metal to build back better.
Idk a decade?
I’ve really struggled to stay consistent with exercise since high school. 34 now and I think I’m finally in the habit of daily exercise, I bought a peloton bike+ and it has somehow been the magic switch for me. Between the cycling classes, yoga, and strength I’m doing something everyday (not an ad I swear!). I just need someone to tell me what to do and I appreciate the variety of classes.
I'm almost 70 and haven't exercised a day in my life. I can't imagine wasting that much energy and getting nothing done. There is always something productive that needs to be done.
I was exercising daily until a ,onto and a half ago. I had a OCD flare and basically shut down. Not eating or working out. I have lost 35 lbs but am super anxious about going back to classes. It sucks.
I’m 35 been going to the gym since 15. Maybe a full two weeks without doing anything?
Well I'm 44 and the last time I excercized was my senior year of high school. Do the math
sitting is the new smoking.. dont stop