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How Quickly Can You Get Fit After Years of Inactivity?

Have you been inactive for years? Do you want to know how long it takes you to get healthy?

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 responds to conditioning. For example, a person who is 10 pounds overweight and has no physical limitations gets in shape much faster than a person who is 50 pounds overweight with type 2 diabetes and bad knees.

Not only will the second person take longer to get in shape, but he or she may need to use a different strategy. The second person may never reach the fitness level of the first person. But remember, this is not a competition. It’s personal, and doing anything is better than doing nothing.

Getting fit after years of not exercising is like going out for a drive in a car that has been in it for ten years. If you’re a car enthusiast, you know you’re not going to get in your car and see how quickly you can hit max revs in each gear. You take it to heart and gradually pick up speed. The body after years of “not using” is similar.

You want to start slowly and work your way up the fitness ladder. A good start, suggests the American Heart Association, is to exercise three to four times a week for 30 to 60 minutes at a target heart rate of 50 to 60 percent 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, a 50-year-old man’s maximum heart rate is 170. 60% of this number is 102 beats per minute. Increase your activity level over 6 weeks to eventually reach 70% to 80% of your target heart rate (80% is 136).

A good start is to combine cardio and strength training. Walking, running, playing tennis, biking, and swimming are all good cardio exercises that will get your heart rate into your target range. Of course, before starting your exercise routine (and after your doctor agrees), be sure to warm up with stretching.

If you have bad knees, use an elliptical instead of walking or running. Don’t even think about playing tennis. With cardio or strength training, adjust time/intensity and weight/reps to keep your heart rate in the proper range. With strength training, start with lower weights and reps, then work out.

The other half of being healthy is eating right. When you go to your doctor to see if you are fit to start an exercise program, ask about a nutritional plan. It’s a different story if you have to lose a lot of weight than if you’ve reached a weight that’s right for your height and age.

Fitness is about setting a goal and then gradually working towards it. Focusing only on achieving your goals as quickly as possible is killing yourself, and it could set you back months.

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