Building up my fitness

Astala

Hey guys!

I am looking to build up my fitness. I am considering joining the army as a Medical officer. Therefore, I won't even get past their fitness tests until I build up strength. I won't be attempting to join for at least 6 or 7 years, as currently, I'm only nearly 20 and not qualified!

The thing is, I am COMPLETELY unfit. I am a female, 5' 4'', 8 stone 4lbs and do very little exercise. I get completely out of breath when I have just about managed to do a lap of a football pitch. I don't want big muscles, or to bulk up-I just want to be able to run a long distance without collapsing after a kilometre:o

I won't go to the gym. It's too costly, and quite frankly I wouldn't have a clue what to do! I'd like to cycle, run and anything else ye can suggest.

The only thing I am concerned about is becoming a female Hulk Hogan:p I like to be appear feminine and slim, and don't want big arms(and an over-sized chest:o).

Many thanks for your help!:)

seamus

Couch to 5K.

It's a running programme designed to take someone from zero fitness (i.e. lying on the couch) to running/jogging 5km nonstop within 8 weeks.

Probably the most popular fitness programme in the world at the moment because it works, and it's free. You can join a number of C25K programmes and pay for it, but these are exactly the same schedule that you can get by Googling it and doing it on your own.
The main difference is that you will have a trainer pushing you, and people to do it with, which makes it easier to stick to.

There is a sticky thread at the top of this forum which covers the basics of fitness. There is also couch to 5k support thread on the running forum which has plenty of info and advice.

nice_guy80

a crazy idea would be just to walk and cycle everywhere
its the most obvious one, but most people ignore it

if going to the shops for a few things then hop on the bike or walk
if you can cycle into college or work then do it

at the weekend/days off, go out for a cycle in the morning and then if you feel up for it you can walk/jog in the evening

look to join a swimming club or triathlon club who train at set times in a local pool. that way you won't bottle going to do an hour's swim

Astala

Thank you so much for all of your advice-I greatly appreciate it and will take it on board!:)

Hanley

Couch to 5k for sure.

And don't worry about getting "too big". Guys spend years trying to gain muscle and get nowhere. It won't just "happen"

I'm not sure what the physical fitness standards are for the army, but you could easily get there in < 12 months, if not a hell of a lot sooner.

As for gassing really quick when running, slow your pace down. Most people just end up out of breath because they're trying to run quick. Longer and slower is better at the start!

seamus

Hanley wrote: »

As for gassing really quick when running, slow your pace down. Most people just end up out of breath because they're trying to run quick. Longer and slower is better at the start!

Absolutely +1.
I think part of the problem is that people who haven't done any real exercise since they were a kid, don't have any experience of pacing themselves. So when they try to start running, they run at a speed that they think they should run, rather then one they can maintain for a reasonable amount of time.

Obviously it takes a little time to get used to listening to your body and working out what a moderate amount of effort actually feels like - at the start, any kind of effort feels like your heart is going to explode. I think the C25K addresses this quite well by dialling up the effort in small increments.

Oryx

You have years to achieve this, so you have time to try so many different things. If cardio is you thing (which it sounds like) then the running advice above is sound. Basically, at the moment, just get out and do something. Anything. Run. Cycle. Swim. You will stick at what you enjoy.

Set goals, or aim for races to keep yourself motivated. As you get more into it, look into S&C classes or workouts, because cardio alone won't give you the physical strength you will probably need for that fitness test you mention. Core strength will also help in any of the training disciplines you take on.

As for bulking, girls mention that a lot here. It is a myth that moderate exercise will make you muscular. Hell, Ive been training years and I only wish I could get more muscular than I am! Getting big takes a hell of a lot of work, and just swim/bike/run simply won't do that to your body. You would have to lift heavy to get the body you fear.

nice_guy80

Oryx wrote: »

You have years to achieve this, so you have time to try so many different things. If cardio is you thing (which it sounds like) then the running advice above is sound. Basically, at the moment, just get out and do something. Anything. Run. Cycle. Swim. You will stick at what you enjoy.

Set goals, or aim for races to keep yourself motivated. As you get more into it, look into S&C classes or workouts, because cardio alone won't give you the physical strength you will probably need for that fitness test you mention. Core strength will also help in any of the training disciplines you take on.

As for bulking, girls mention that a lot here. It is a myth that moderate exercise will make you muscular. Hell, Ive been training years and I only wish I could get more muscular than I am! Getting big takes a hell of a lot of work, and just swim/bike/run simply won't do that to your body. You would have to lift heavy to get the body you fear.

where do women get the idea of 'bulking' up just because you use some weights?
is there someone out there going round telling women this myth?
is it the ladies mags?
I just don't get it (is it Jodie Marsh?)

And I did that physical test for the army years ago.
It ain't that tough.
basically a mile and half run.
20 press ups in 60secs
20 sit ups in 60secs
or something to that effect