Unfit but need to get fit asap running/cycling

chargerman

Hey guys, don't know if i'm posting in right place so feel free to move. In the last2-2.5 years, I have become very unfit (I was in hospital and a lot of treatment) but now that I am ready to get back to normal I find myself very unfit. After my surgery, the hospital recommend 30 mins walking fast a day but I want to take the fitness back up a notch or two. I was thinking running (jogging) and cycling. I used to cycle years ago and loved it, have never gone for a run.
Any advice or tips where to start?

TFBubendorfer

chargerman wrote: »

Hey guys, don't know if i'm posting in right place so feel free to move. In the last2-2.5 years, I have become very unfit (I was in hospital and a lot of treatment) but now that I am ready to get back to normal I find myself very unfit. After my surgery, the hospital recommend 30 mins walking fast a day but I want to take the fitness back up a notch or two. I was thinking running (jogging) and cycling. I used to cycle years ago and loved it, have never gone for a run.
Any advice or tips where to start?

Yes, one tip. Forget about asap. Getting fit takes time. Rushing into things, especially with running, will get you injured, not fit.

Try doing a couch-to-5k program, they are designed specifically for that purpose.

Clearlier

TFB is right.

If you struggle to contain yourself try to do lots of different things so that you're stressing different parts of the body.

Also, set a SMART goal.

webpal

With no disrespect to the hospital, you probably should visit a doctor first and get a professional opinion on how you should start and how hard you should push yourself. If you like cycling, go with that as you may not quit as quick if things don't go your way. Having done both, I found them very different. I've stuck with running as personally, I think there are a lot more races locally to keep me motivated. See if there are any clubs near you, no matter your sport or level of fitness there will always be someone in the same boat as you.

chargerman

TFBubendorfer wrote: »

Yes, one tip. Forget about asap. Getting fit takes time. Rushing into things, especially with running, will get you injured, not fit.

Try doing a couch-to-5k program, they are designed specifically for that purpose.

Ya thanks for advice, I meant quick as in months rather than years. I downloaded that couch to 5k, never heard of it before and found it great. I did it yesterday and it was fantastic. I'm going to try do it 3 times a week for the 8 weeks. Thanks

webpal wrote: »

With no disrespect to the hospital, you probably should visit a doctor first and get a professional opinion on how you should start and how hard you should push yourself. If you like cycling, go with that as you may not quit as quick if things don't go your way. Having done both, I found them very different. I've stuck with running as personally, I think there are a lot more races locally to keep me motivated. See if there are any clubs near you, no matter your sport or level of fitness there will always be someone in the same boat as you.

Thanks for the reply. Ya my GP said the same as the hospital. I managed the day 1 of "the couch to 5k" programme yesterday no problem.
5 min walk
then 15 mins of - walk 90 secs-run 60 secs
and then a 5 min cool down.

webpal

Good stuff, keep us posted

Slydice

Couch to 5k
If it's short distance, cycling to and from work (at your own pace) might be a nice introduction to cycling
While at work, take the stairs instead of elevators, do the manual jobs that require moving

chargerman

chargerman wrote: »

Hey guys, don't know if i'm posting in right place so feel free to move. In the last2-2.5 years, I have become very unfit (I was in hospital and a lot of treatment) but now that I am ready to get back to normal I find myself very unfit. After my surgery, the hospital recommend 30 mins walking fast a day but I want to take the fitness back up a notch or two

I'd say listen to the advice of your medical advisors.

I mean, you haven't specified the reason you were in hospital, but for example if it was heart related not sure posters should be advising to push yourself in any programme.

I would say whatever you decide to do, run it by them first and they will be best to judge whether it's too much.

Couch to 5k is a great way to start off.

rom

Deleted User wrote: »

I'd say listen to the advice of your medical advisors.

I mean, you haven't specified the reason you were in hospital, but for example if it was heart related not sure posters should be advising to push yourself in any programme.

I would say whatever you decide to do, run it by them first and they will be best to judge whether it's too much.

Actually the hospital are spot on. At this stage if you go for a brisk walk you will lose weight quickly. If you jog you will anaerobic and not burning as much fat. Simple rule of thumb for this is if you feel light headed, sick or need water straight away after going out then you are going too hard. Personally I used to go out and train hard everyday and when I came home I craved sweet and sugary food. People find it hard to lose weight with exercise because of this as they undo all the good they do and it is a vicious cycle.

I know this is a running form but the doctors are 100% right in their advise. Running is more likely to result in injury and you will be going to hard. The most benifit you will get it walking. Once the weight comes off a bit then you can consider jogging but you need to up your level of fitness first so that jogging a slow pace is not difficult. Harder work (jogging/running) is conducive to weight loss. I see loads of overweight people that train daily and get nowhere. I used to be one of them. Also it is the case if you make it hard then you won't do it as much. It is not that hard then you will keep doing it.