super unfit-how to start?

L

la huerta

0
hi all...



i'v seemed to have got myself in a bad case of being extremely unfit, and the result is constant injuries on a daily basis, always hurting my back or pulling soming on the inside, the other week it was my chest, today it's terribly saw in the right ribs, like i was hit there really hard (could be an old injury i got there once that is playing up)...

any way, the point is my job does'nt require any phisical work, but some heaving lifting, as i'v become unfit i injury myself easily when lifting something, becuaue of poor strenth...

i used to do weightlifting a long while ago, and kung-fu as well upto a few years ago, i was fit once...


my question is , where do i start again, as i have never been so unfit , evertime i start some workout i end up hurting myself...

i really need to build my muscles strenth up...as well as cardo


can someone suggest a workout and plan to help get me on track, something i can follow on a daily basis to get me on track...

oh and just adding, i'm not fat at all (not skiny either) just average build.


any help or advice appriecated.
 
How old are you?
if you are injuring yourself this easy, i would start with some walking. Slow at first, then further distances, then faster. You will need some endurance before you get too deep into workouts. Fix your diet if it's broken. No junk food. Lots of water and veggies. Workout with real light weights.
 
start out with some body weight exercises. pushups,light bent over rows, assisted chinups, some lunges or stepups, some stability ball crunches, assisted dips. do 3 sets of each, as many reps as you can in each set, as long as your staying under 15 reps. i recommend fullbody workouts 3 times a week.

make sure you know how to eat right. look at weight training 101. you need a post workout drink. i think thats often neglected in new trainies.
 
thanks for the re:

i'm 32 , and diet is fine, i eat lots of good food, cereal, vegies, not to much meat, little fish, chicken, tuna sambo for lunch, NO take away, ever, NO chocolate or chips or softdrink, the worst thing have is a coffee in the morn'n (1-2 cups) and a little icecream for desert (good for the soul)

can't really do much walking, for one i would only have time at night, but the air is to cold then (coming on winter here) so i'll end up a little weezy.

i can do indoor cycling and some ku-fu ?
 
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