Have you been inactive for years? Are you wondering how long it will take you to get fit?
The
short answer is "It depends!" How fast you get into shape is directly
related to your present physical condition, and how fast your body
reacts to physical conditioning. For example, someone 10 pounds
overweight, with no physical limitations, will get into shape a lot
faster than someone 50 pounds overweight with Type II diabetes and bad
knees.
Not only will it take the second person longer to get in
shape, but he or she will probably need to use a different strategy. The
second person may never get to the fitness level of the first one. But
remember that it is not a competition. It is individual and doing
anything is better than doing nothing.
Getting fit after years of
inactivity is like taking a car out for a drive after it has been
sitting for ten years. If you are a car aficionado, you know you
wouldn't get in, and see how fast you could max out the r.p.ms in every
gear. You would baby it along and gradually get it up to speed. The body
after years of "non-use" is similar.
You want to start slow 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 per week, 30 to 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 level of activity over a 6-week period eventually getting your
target heart rate up to 70 to 80% (80% would be 136).
A good place
to start is with a mix of cardio and strength training. Walking,
running, playing tennis, biking and swimming are all good cardio
activities that will get your heart rate up to your target range. Of
course before starting your exercise routine, (and after getting the
okay from your doctor), be sure to warm-up with stretching.
If you
have bad knees, then substitute an elliptical trainer for walking or
running. And don't even think of playing tennis. With either cardio or
strength training, adjust time/intensity and weight/repetitions to keep
your heart rate in the appropriate range. With strength training, start
out light on weight and repetitions and work up.
The other half of
getting fit is eating right. While you are at the doctor getting
checked out 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 than if you are already at the proper weight for
your height and age.
Getting fit is about setting a goal and then
gradually working up to reach that goal. Focusing only on reaching your
goal as quickly as possible is just asking for a debilitating injury
which could set you back months.
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