How fast can you get back in shape after years of inactivity?
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 in shape is directly related to your current physical condition and how quickly your body reacts to physical conditioning. For example, someone who is 10 pounds overweight, with no physical limitations, will get fit much faster than someone who is 50 pounds overweight with type II diabetes and bad knees.
Not only will it take the second person longer to get in shape, they’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 has been sitting idle for ten years. If you’re a car buff, you know you wouldn’t go in and see how quickly you can max out the rpm in every 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 off 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 a 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 number would be 102 beats per minute. Increase his activity level over a 6-week period and eventually bring 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, biking, and swimming are all good cardio activities that will get your heart rate into your target range. Of course, before you begin your exercise routine (and after getting your doctor’s okay), 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/reps 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 in shape is about setting a goal and then gradually working towards that goal. Focusing only on reaching your goal as quickly as possible is just hoping for a debilitating injury that could set you back months.