havent exercised for a long time, but looking to start again?

Question

i used to do competitive running for state and at nationals, but have not run now for 6 years.
am looking to get back into fitness, but alwasy had a coach or trainer telling me what to do.
am a bit lost on my own.
any idea on how to get back into fitness, but with a light load at first?

Answer 1

i'd start on an exercise bike, an elliptical machine, or by walking. if you're not strictly a land animal, swimming is a great way to build up endurance--but on the other hand, it can be discouraging if you haven't been taught correct technique.

i think the standard training plan to get a mostly stationary person to the 10K level is roughly to begin walking -- say, walk for an hour 4 days a week. The next week, try walking for ten minutes, running for 5; repeat 4x (that's an hour). You're a practiced runner, so maybe you could sprint?

When you feel ready to go to the next level, walk for 5 mins and run for 5; repeat 6x. Then, walk for 5 mins and run for 10; repeat 4x. Next walk for 5 mins, run for 15; repeat 3x. Then walk for 10 min, run for 20; repeat 2x. Eventually you'll be able to walk 10 mins and run for the remaining :50 of the hour.

This probably sounds really slow for your level, but you'll want to start out slow in one way or another to avoid overtraining. I like easing back into exercise with little goals at a time, because they're easier to pass. Drink lots of water and stretch! Oh, and some resistance training will definitely help your muscles along, so try to get 30 min at least 2x a week.

Best of luck :)

Answer 2

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Answer 3

yoga, pilates swimming is another good excercise to help all muscles at once with the buoyance of the water to make it less stressful, or maybe jogging just start of lightly and always warm up and stretch before getting into it and then cool down.

Answer 4

It is normal. Height is genetically determined. Your family seems to be genetically tall, but is not automatic.

Answer 5

Start with yoga. Don't underaestimate it as a workout.

Answer 6

join any aerobics class or buy a dvd with some aerobics