How Fast Can You Get Back In Shape After Years Of Inactivity?
Have you been inactive for years? You wonder how long it will take to get in shape?
The short answer is "it depends" The speed at which you put yourself in shape is directly related to your current physical condition and how quickly your body reacts to physical fitness. For example, someone 10 pounds overweight, without physical limitations, become shaped much faster than someone 50 pounds overweight with type II diabetes and bad knees.
Not only will the second person take longer to get fit, but he or she will probably need to use a different strategy. The second person can never reach the fitness level of the first. But remember that this is not a competition. It is individual and doing something is better than doing nothing.
Getting in shape after years of inactivity is like taking a car for a drive after it has been sitting for ten years. If you are a car aficionado, you know you would not come, and see how fast you could max out the r.p.ms in each apparatus. You baby along and gradually get up to speed. The body after years of "non-use" is similar.
You want to start slowly 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 a week, 30-60 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).
For example, the maximum heart rate for a 50 year old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your activity level over a 6 week period, achieving your target heart frequency rate up to 70 to 80% (80% would be 136).
A good place to start is with a mixture of cardio and strength training. Walking, running, tennis, cycling and swimming are all good cardio activities that will allow your heart rate to reach your target. Of course, before you start your exercise routine (and after getting the okay from your doctor), be sure to warm up with stretching.
If you have bad knees, then replace an elliptical trainer for walking or running. And do not even think about playing tennis. With cardio or weight training, adjust the time / intensity and weight / reps to keep your heart rate in the proper range. With strength training, start light on the weight and repetitions and work up.
The other half of getting in shape is eating right. While you with are the doctor to check 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 if you are already at the right weight for your height and age.
Getting in shape is to set a goal and gradually progress to achieve that goal. Focus only on achieving your goal as quickly as possible is just asking a debilitating injury that could put you months back.
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