Have you been inactive for years? Wondering how long it will take you to get in shape?
The short answer is “It depends!” How quickly you get fit is directly related to your current physical condition and how quickly your body reacts to fitness. For example, someone 10 pounds overweight, with no physical limitations, will get fitter much faster than someone 50 pounds overweight with type II diabetes and bad knees.
Not only will it take longer for the second person to get into shape, but you’ll probably need to use a different strategy. The second person may never reach the fitness level of the first. But he remembers that it is not a competition. It is individual and doing anything is better than doing nothing.
Getting in shape after years of inactivity is like taking a car for a spin after it’s been sitting still for ten years. If you’re a car buff, you know you wouldn’t jump in and see how fast you can max out the rpm in each gear. You would pamper him and gradually bring him 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 scale. The American Heart Association recommends that a good place to start is by exercising three to four times a week, for 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 number would be 102 beats per minute. Increase his activity level over a 6 week period and eventually get his target heart rate up to 70-80% (80% would be 136).
A good place to start is with a combination of cardio and strength training. Walking, running, tennis, bicycling, and swimming are all good cardiovascular activities that will get your heart rate into your target range. Of course, before you start your exercise routine (and after getting your doctor’s OK), be sure to warm up with stretches.
If you have bad knees, substitute an elliptical trainer for walking or running. And don’t even think about playing tennis. With cardio or strength training, adjust the time/intensity and weight/repetitions to keep your heart rate in the proper range. With strength training, start with low weight and reps and work your way up.
The other half of getting in shape is eating right. While you’re at the doctor to see if you’re fit enough to start an exercise program, ask about a nutrition plan. It will be different for you if you have a lot of weight to lose than if you are already at the right weight for your height and age.
Getting fit is all about setting a goal and then gradually working towards that goal. Focusing only on reaching your goal as quickly as possible is just waiting for a debilitating injury that could set you back months.