How long will it take to build up a basic level of fitness?

Hi, after an illness last year, I am now able to return to doing some exercise and desperate to, having put on about 28lbs since I got ill! I can manage to do about 8,000 steps a day (walking) at the moment but I have joined a gym and am anxious to move forward. I still tire easily and need to take it slowly but I would like to feel more fit and alive by Christmas. What should I expect? How do I know that I am pushing myself enough but not too much?How long will it take to build up a basic level of fitness?Its all down to dedication. Buy a cheap mp3 player and fill it up with your favourite songs that you think will motivate you when you feel like giving up.



Google proper stretches. I cannot emphasize this enough. When I first started out at the gym I did the bare minimum amount of stretching, tbh I don't think I even did any of them correctly, because of this I would feel awfully tense for a few days after each session and would end up working out through pain at my next session.



I googled stretches and now I stretch for ten minutes before each run and I feel great, I can run about ten times longer before I feel any tightness and I feel absolutely fantastic when leaving the gym. Btw always stretch before you finish exercising.How long will it take to build up a basic level of fitness?After any illness it is important that you take the advice of your doctor or health professional. However, as a personal trainer, I have dealt with recovering from many illnesses and getting back to fitness. The key is patience and listening to your body. It will tell you when enough is enough as long as you don't ignore it. Moderate activity is when your heart rate is between 50-70% its maximum. An estimate of your max.HR is to subtract you age from 220. For example, if you are thirty, then your max.HR would be 190. This means that moderate activity is anywhere between 95 and 154 beats per minute. This is probably a good category to be in, but check with the doc first.



It is also important that you focus on your improvements rather than getting frustrated with your lack of progression. Keep positive and make sure you give yourself plenty of rest in between exercise. Your body tends to adapt to exercise every 3-6 weeks. Therefore I would recommend that after 5 weeks training, you take a week to relax and do very light activity. After this week, you should be ready to move on to a slightly more challenging routine.



I would also recommend that you get plenty of sleep and eat a healthy diet. Don't get physically or emotionally stressed and don't do anything, (such as smoking or excessive drinking) that will place unnecessary strains on your body. Believe it or not, being happy and relaxed helps release the right sorts of hormones in your body to fight illness and speed recovery, so watch plenty of comedies too!

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