A workout regime for an ex-smoker?

Question

Hey! First, I know it's a lot to ask of someone over the internet, but any advice is very much appreciated!

I just quit smoking recently, maybe 2-3 a day for about a year until now. Anyway, I'm looking to get back into my athletic ways from before, mostly running (I used to be fairly quick) and I'm looking for advice on a workout regime that would retrain me, basically from scratch since I kind of got lazy.

I'm 5'8", 148 and I really haven't been eating healthy for a while either - so, what I'm looking for is a plan that takes my previous bad health habits into account, as well as focusing on the muscle groups that are going to get me back into running shape in a few months. I'm not really looking for upper-body, mostly advice on cardio, legs, stomach and diet!

Anyway, I know it's a lot, but thanks!

Answer 1

First, congrats that you quit! You are now on the road to a much healthier body. Believe it or not, your lungs will eventually regain much of their capacity.

Running is hard on knees, hips, etc. Try walking or hiking, just as good, but not so hard on the body. Also add some weight training too or biking. Make sure you work your way up slowly, the "burn" is injury, not good. Start out 3 days a week, 15-20 minutes. Work up in a month or two another day. Then the next month add more time from 20 minutes to 30 minutes. The third month add another day (4 days now), etc. Remember to take one day off per week, two is fine.

Your eating habits are very important; eat healthy by cutting out junk, fatty foods, and try not to drink much caffiene or alcohol. Good pure water (8 glasses a day) is best.

Lean meats; chicken and fish broiled (no sauces), veggies, pasta is good if you don't put butter of any fattening Alfredo sauce on it--just good tomato sauce and watch breads, those can be fattening. Have good snacks like apples, bananas, carrots, pears, etc. Put a little sunflower butter on the apple for some protein, just not too much.

It's all about healthy eating, not starving yourself and then gaining weight back.

Good luck.

Answer 2

nicely Im a non smoker, notwithstanding it does not particularly concern me if human beings smoke. I propose i'm not likely around many human beings who smoke, so i assume i don't could desire to submit with as much as a pair human beings could. yet i think of there is sufficient accessible, for human beings to of course get the message on what smoking does to their bodies. And in the event that they are actually not grateful sufficient for the present of existence or to safeguard their own physique, then for all I care, enable them to smoke. we are an overpopulated planet besides :