how do i get in shape

[mkchissus]

I'm 27 and haven't been consistantly active since High School Cross Country. What is a good, healthy and safe way for a guy like me to get back in shape and maybe start running again. I'm kinda looking for a place to START.

[WendyB]

Google Couch to 5K to start a running program

You should also use weights at least 3 times a week

[STrooper]

My own personal story was to start walking and to establish a goal of an average step count per day.  Using a pedometer and then moving up to a Fitbit to automatically log my daily step count was the way I got started.

There also has to be no underlying medical reason why you can't or shouldn't get moving.  If you have questions, then a medical physical may be in order.  That said....

The goal has to be reasonable (attainable) but challenging enough that it causes your body to respond to the challenge.  I gradually increased my daily step count to over 20,000 steps per day.  I started at somewhere around 8,000 per day.  I lost weight as a result of all the walking (and eventually by logging my food intake).  But it gave me a good aerobic base to consider running once again.  I had not run in 28 years (and then the longest race I ranwas a 10K).  Now, at age 60, I am running marathons.  But I had a 3-year base of consistent walking and hiking to start from and then worked through a 6-month training program to complete my first marathon in November 2013.  I just ran my third marathon on April 13th.  That three years was important for my joints (see below).

Your mileage may vary.  But it takes that "first step."

Note: your heart and lungs will respond first to the aerobic activity meaured in weeks.  You might say "I feel better, like I can take on more."  It takes your muscles some time (measured in months) to catch-up and build their aerobic capacity.  So, while your heart lungs and brain might be telling you one thing, the muscles might give you different signals.  The ligaments and tendons of the skeletal system get the least blood and take the longest to adapt to any major increase in physical actiivity.  So, if the muscles don't rebel, your joints might. 

[missenota]

I'm in the same boat.  (Except I'm a few years older!) My bouts of fitness since high school have been sporatic.  (I was in the National Guard and would get fit during deployments) but this time I'm more out of shape than before.  As in, haven't run at all in about five years.  

Got a Flex for my birthday this week and am excited to start up a healthier lifestyle again.  I plan to walk at first, add in some jogging intervals here and there and see how the ol' body responds.  I've found it's easy to overdo it at first and then lose a lot of mementum when I take two days off for soreness...  So my goal is to not get too sore during the first six weeks.  Vary my routes so I don't get bored.  And never skip more than a day in a row.

Once the habit is set, then I'll try for a more structured plan but I've always found one or two big changes are easier to stick to than a whole lifestyle change at once.

[MrsTWombat]

My suggestion is find things that combine fitness and fun. If you can build a group of friends who like to do it too, whether it is running, biking or cross fit or whatever you are more likely to continue and more likely to enjoy it. I also try to do little things like use the stairs and park a bit further away in the car park etc too hope there are a few ideas there and don't beat yourself up if you stop and start a bit over time - think long term and there are bound to be small blips along the way

[Gershon]

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@mkchissus wrote:

I'm 27 and haven't been consistantly active since High School Cross Country. What is a good, healthy and safe way for a guy like me to get back in shape and maybe start running again. I'm kinda looking for a place to START.

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Since you emphasized the word "Start," I'll address that. Go out your front door and pick a direction. Walk a couple minutes and then come home. Each day, extend the distance a bit. If anything hurts, walk less. If you decide to start running, start with a minute and return home. The time should increase quickly.

It doesn't matter if it takes a year to get back in reasonable shape. The important thing is to keep heading the right direction. 

The other half of the equation is a healthy diet. I recommend "The Starch Solution" by Dr. McDougall. If vegan is too much of a stretch for you, add about 3 ounces of meat a day. Losing weight is all about calories, whether you track them or not. I recommend tracking calories for at least a week until you know what an average portion size is.

If you don't want to track calories, there is an easy substitute assuming you don't have diabetes or the onset.

1. Only eat 3 meals a day and only eat if you feel hunger pangs. In the beginning, you may not feel hunger pangs as many people lose this sensation.

2. Only eat enough calories to last to the next meal.

3. When starting this, carry some food with you in case you start to crash. Raisins and granola bars work well.

Some people respond well to setting goals. Pick a goal that works for you. It doesn't have to be competitive.