Where do I start? To get into shape again..

[rdinak]

I am rapidly approaching 50, working a management position with high stress and long hours. At the end of 12-14 day, I come home exhausted with little energy left for anything. A lot of it is mental. The hours will come down over time as the operation shifts from chaos to order.

I need to draw the line and do something to start getting back into shape.

Suggestions..

 

[dbateman]

Re: Where do I start? To get into shape again..

o.k so one of the best ways I have found to de stress is running
it works wonders on me

you could try some light weight's as well just to get your self back in to it
I think everyone should do some kind of training it makes your life so much better

I myself stopped training for 2 years and have recently just stated up again and it is making my life so much better

you will not regret doing it

 

[DMann]

Re: Where do I start? To get into shape again..

Where are you? If you are close to Ridgeland, come join me at 0600 tomorrow morning:

http://www.mscrossfit.com/

 

[springerjb]

Re: Where do I start? To get into shape again..

As I see it you've got two options.

First option set a big goal and start working on it. Shock the system. Sign up for a marathon. Join some crossfit crazies. Plan to swim the English Channel. Totally dedicate your life to changing your bad/sluggish habits. My estimation is that this works for about 10% of the general population (probably higher here on SH). An elite 10%, but a lot go this route and fail within the first few weeks. But then again, failure isn't always a bad thing...a lot is learned on the way and it's how you respond to it that defines you.

Second option is set a small but very attainable goal. Such as: Move more, eat better. Start with walks during your lunch hour. Use your weekend time wisely (assuming there is some). Do stuff you like. Hike, play softball, ski, whatever. Your goal here is to develop the habit of extercise not the goal of attaining X or Y. That will come later. Once you develop the habit of going to the gym, working out, what ever your excercise pleasure then step one (see above) becomes much more likely. This probably works for about 60% of the population.

The remaining 30%; well they are the fatties blaming genetics and their thyroid for the fact that they consume 5,000 calories a day and count pushing buttons on the remote control as exercise.

 

[teknikallysekure]

Re: Where do I start? To get into shape again..

Couch to 5k is one option.

http://www.coolrunning.com/engine/2/2_3/181.shtml

I think the real important thing is to seize on the motivation to change your life, and actually realize that you're changing your lifestyle.

The biggest component of that in my opinion is diet.

A healthy diet is actually an easy accomplishment once you've put your mind to it, and this will help your body and mind in a number of ways that lays the groundwork for succesful exercise. Exercise will help you deal with the stress of work, and give you more energy so that when you get home from work you won't always be so exhausted.

I have worked for years in one of those high stress IT/proj management type of positions long hours with extremely high expectations and deadlines constantly jarring so I can definitely empathize. Exercise and proper diet really make all the difference in the world.

 

[hula]

Re: Where do I start? To get into shape again..

What is your level of fitness now? How long has it been since you worked out on a regular basis? What equipment or facilities do you have or have access to?

 

[chris223]

Re: Where do I start? To get into shape again..

What I would recomend .
1. Go get a physical
2. Start with a run 3 days a week
3. weight training every other day
4. Diet start keeping track of everything you eat and drink
after 10 days look at youre consumption and start adjusting youre meals
time in the gym should be less than an hr with weights
and maybe an hour at cardio any longer and boredom will ensue
making you want to quit and go home to eat hot dogs and ice cream. Im no expert but im in the same kind of job w/ hours that you have and have the stress as well if you can get youreself in the gym for a couple hours a week you will notice a diffrence in a few months.
typically getting into shape is 75% diet the rest is gym time.

 

[marshjo]

Re: Where do I start? To get into shape again..

Your body has to have at least 8 hrs of sleep every night. That alone can cause stress and anxiety. When i work 12 hr days I bring my 35lb dumbells and do curls, overhead press, bench and lunges just to keep in shape. You arent goin to get much bigger or leaner by doing just that though. Diet is the number 1 factor in excercize. Running a half mile a day and building up from there will help you also. Running and Working out are great ways to relieve stress.

 

[teknikallysekure]

Re: Where do I start? To get into shape again..

If you're looking to loose weight for an aging gentleman such as yourself a good road bike can be a life changer.

You can spend hours in the saddle with less wear and tear on the joints than 15 minutes running, as long AS IT'S FITTED TO YOU!

Don't duck out of a professional bike fitting it's a good idea.

Plus, riding a bike makes you feel like a kid which is great for anyone.

 

[Lindy]

Re: Where do I start? To get into shape again..

<div class="ubbcode-block"><div class="ubbcode-header">Quote:</div><div class="ubbcode-body">If you're looking to loose weight for an aging gentleman such as yourself a good road bike can be a life changer.</div></div>

Agree with the recommendation. I have greatly improved my level of fitness riding on local roads on a cheap mountain bike from Wal-Mart - and I'm 64 years old.

However, I was an active triathlon competitor years ago, so I know how to get a bike that fits, adjust it so it fits better, and keep it running.

If you have no relevant bicycling experience, the advice to get a pro fitting may be good advice. You don't, however, need a $3000 bike to ride for fitness.

I don't care what the rolling resistance is, nor do I need a professional rider's gearset - I'm riding for exercise, not racing, and I don't care what other people think of my bicycle. So, a cheap bike works for me. Your mileage may vary.

 

[teknikallysekure]

Re: Where do I start? To get into shape again..

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Lindy</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Quote:</div><div class="ubbcode-body">If you're looking to loose weight for an aging gentleman such as yourself a good road bike can be a life changer.</div></div>

Agree with the recommendation. I have greatly improved my level of fitness riding on local roads on a cheap mountain bike from Wal-Mart - and I'm 64 years old.

However, I was an active triathlon competitor years ago, so I know how to get a bike that fits, adjust it so it fits better, and keep it running.

If you have no relevant bicycling experience, the advice to get a pro fitting may be good advice. You don't, however, need a $3000 bike to ride for fitness.

I don't care what the rolling resistance is, nor do I need a professional rider's gearset - I'm riding for exercise, not racing, and I don't care what other people think of my bicycle. So, a cheap bike works for me. Your mileage may vary.
</div></div>

Entry level cross bikes with Tiagra gearsets or possibly even 105 can be had for around 1000$, and will make you feel like you're flying.

Those bikes tend to have less aggressive posture than a traditional road bike so they'll be much more welcoming to a more casual user.

In fact you can get a full Ultegra set generic frame road bike with a semi upright posture for 1300$ and just have a local trusted shop fit you for another 150$ or so.

http://bikesdirect.com/products/mercier/mercier_serpensIX.htm

Incredible value the drivetrain alone used to cost this much!

My Tiagra gearset is getting kinda mucky

 

[Lindy]

Re: Where do I start? To get into shape again..

I upgraded from a $75 Wal-Mart to a $139 Schwinn, because I live across the road from the salt water of Aransas Bay, and the steel components on the $75 bike rusted in 6 months. The $139 bike has aluminum parts which don't rust.

Even if I have to buy another one every year, will the $1300 bike last ten years? Probably not.

If you're riding for fitness, you don't need to spend a lot of money.

I'd recommend an exercise bike, but riding indoors is just boring as hell, and I work a lot harder outdoors. If I lived where it snowed, though, I'd have one.

 

[Timo Turl]

Re: Where do I start? To get into shape again..

1. Get a medical
2. Be realistic. Stupidly ambitious goals won't help
3. Cardio - run, bike, swim - mix it up to keep it fresh
4. Weights - you start to lose serious muscle mass from mid age. Combine weights and stretching.
5. Share the pain. Classes/groups/partner-up. Peer pressure and friendship help a lot as do watching hot chicks in lycra...makes you want to go to the gym
6. Diet - this is where you can be radical but it is more about eating right than eating less.

This is just like shooting, you can waste time and money doing it wrong. Find the time to do it right. 14hr days are silly, i should know. Cut it to 12hrs and you will still do the same amount of work but gives you 2hrs to workout.

Good luck and keep us posted.

 

[biglou13]

Re: Where do I start? To get into shape again..

lots of good advice here

scale your exercise to your fitness level. aka ease into it.

Do not get fatigued from work out and lifestyle changes.when starting out physical fatigue and more so psychological are the biggest reason for non compliance (aka quitting)

measure your progress. get a baseline eg. weight, # push ups, 40 yard dash times, vertical jump. re measure at intervals

clean up the way you eat.check out fit day.com it will make you realize what really in your feed bag. paleo is relatively easy to get into.

get plenty of rest and reduce stress.

 

[theogre_52]

Re: Where do I start? To get into shape again..

Thanks for the post.

I am an ex-football player...Played at 6'4" 340#...this with a 36" waist and a 56" chest...then i got hurt and went from working out 2 hours a day to sitting on my but.

Now 8 years later, I am 30 years old, 340# with a 46" waist and hardly move. I have set a goal to run 2 miles by the end of the summer in 15 min. I think that it can get this done.

The hard part for me know is lifting, I feel so weak when I go in and work out on bench with 100#, way down from my playing days of 350#.

 

[RJW]

Re: Where do I start? To get into shape again..

60 years old and just retired from high stress 60-70 hour work weeks with travel 3-4 nights per week. For the past 15 years made sure to get up at 0500 and hit the treadmill, eliptical or weights for 45 minutes, 5 days a week. 45 minutes better than nothing. Now taking an hour+ a day and looking forward to spring and biking. Want to get back to my old jump weight.
Have to agree that excercise is only part of staying in semi shape. The food and drink is the other piece. I love may bourbon, so the excercise let's me indulge a little.
Take some time for yourself and good luck in the New Year