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By (user no longer on site) OP
over a year ago
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I was wondering if any of the fitness fanatics among you could offer some adivce.
I used to do shotput twice a week, football twice a week, gym 3-5 times a week and judo once a week. Still carried a bit of weight but was quite fit and healthy.
In intervening years I've badly let myself go. But I want to get back into it to improve my health. Does anyone have any advice on getting back into fitness after a long break?
And for further information, also been told my right ACL and right bicep will never be at full strength due to repeated injuries, just incase its relevant |
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By *heggMan
over a year ago
South Brum |
Don't rush it - you need to get your body used to it again. Find an incremental programme and don't worry if it seems to easy to start with; half the battle is you getting back into a routine. Programmes where you increase the weight you're lifting or the speed you're running based on a test of capacity every three weeks or so help give a sense of achievement which will help you stick to it as well as the obvious physical advantage. Remember test days are important
Also, building some light phys into your daily routine can be really helpful; cycling to work is a great way to get a lot of benefit in time you'd be traveling anyway.
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Your only 24 so you should be still carrying some residual fitness.
How long ago did you stop?
Basically it's about patience.
Join a local gym, speak to the instructors.
Start by walking daily this is more about getting back into the habit than building fitness although walking will help as long as it's not dawdling along needs to be brisk.
Don't try for to much to soon.
But setting a goal is a good idea.
For example being able to row 2k in a set time within 6 months
Or run 5k is a set time.
Lift a certain weight.
At 24 it should be pretty easy just be cautious about old injuries.
I know that this isn't to in-depth but honestly it's more about getting back into the habit first the fitness will follow.
Good luck |
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By (user no longer on site)
over a year ago
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"Don't rush it - you need to get your body used to it again. Find an incremental programme and don't worry if it seems to easy to start with; half the battle is you getting back into a routine. Programmes where you increase the weight you're lifting or the speed you're running based on a test of capacity every three weeks or so help give a sense of achievement which will help you stick to it as well as the obvious physical advantage. Remember test days are important
Also, building some light phys into your daily routine can be really helpful; cycling to work is a great way to get a lot of benefit in time you'd be traveling anyway.
"
Really good advice. A lot of people swear on couch to 5k as a good starter program for running. What's also very important is making sure your form is correct. Whether you're running, rowing, cycling or lifting weights good form is key. Also since your acl isn't in the best shape I'd really recommend cycling for cardio. |
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By (user no longer on site)
over a year ago
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"I was wondering if any of the fitness fanatics among you could offer some adivce.
I used to do shotput twice a week, football twice a week, gym 3-5 times a week and judo once a week. Still carried a bit of weight but was quite fit and healthy.
In intervening years I've badly let myself go. But I want to get back into it to improve my health. Does anyone have any advice on getting back into fitness after a long break?
And for further information, also been told my right ACL and right bicep will never be at full strength due to repeated injuries, just incase its relevant "
Start...thats the most important thing to do. |
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I've just received read your profile and the above questions.
It says large in your profile and you said you did shot-put can I assume that your a big guy?
In which case swimming would definitely be the place to start assuming your shoulder will let you?
But swimming will enable you to regain fitness lose weight and also load bear so your not putting strain on the ACL.
Or as said cycling.
Until you have maybe lost a bit and importantly regained fitness I would stay away from running for now but power walking should be fine.
As said form is important.
As is correct footwear, a visit to a sports shoes specialist is highly recommended.
Good luck |
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By (user no longer on site) OP
over a year ago
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Thanks for the advice everyone. Will definitely take it on board. Already started going to gym but obviously my old workouts are too strenuous now as not been in several years so wasn't entirely sure what to do |
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By (user no longer on site) OP
over a year ago
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"I've just received read your profile and the above questions.
It says large in your profile and you said you did shot-put can I assume that your a big guy?
In which case swimming would definitely be the place to start assuming your shoulder will let you?
But swimming will enable you to regain fitness lose weight and also load bear so your not putting strain on the ACL.
Or as said cycling.
Until you have maybe lost a bit and importantly regained fitness I would stay away from running for now but power walking should be fine.
As said form is important.
As is correct footwear, a visit to a sports shoes specialist is highly recommended.
Good luck"
Yeah. 6ft so not especially tall but stocky. Always been told got a good build for rugby but never enjoyed the sport |
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By (user no longer on site)
over a year ago
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Start slow and light with all forms of exercise whether it's cardio or weights etc and slowly build your way up! If you've had injuries you don't want to rush things as this will likely aggravate them and make things worse!
Just take your time and don't expect overnight results! It's a LONG, SLOW process and this is why most give up before seeing the results  |
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