don't really post here much, but figured you guys probably know a lot more than i do about this kinda stuff
[1]i've been in a real slump for the past couple years or so in regards to exercise and being in shape, and been feeling kinda shitty about myself for it. i'm certainly not overweight or anything, but i feel like i'm going down that route in the future and i want to do something about it. i used to be really active, and competed in sprinting events regularly but that faded out after time. when involved in intense physical activity now, [2]i get tired really quickly and just seem to have a real lack of stamina. it's even worse being able to do the things you used to before so easily, and knowing you're on the decline
[3]the reason this is so pressing is because i recently started a new job, which is really physically demanding and requires me to be on my feet lifting and moving shit for hours at a time. i get tired after around 30-45 minutes, and feel like i'm running on empty for the rest of the day. when i finish work i'm aching and just want to sleep and working out is the last thing i feel like doing. [4]the only real free time i get is on the weekends, but i want to do something about this. i've no idea what exercises help your endurance
what's the best/easiest/simplest way to start a change?? no idea what i'm doing lol
Hey mate,
I've broken it up and numbered some of your points, given I can't for the life of me, work how to complete the quoting features to include multiple quotes.
With regards to
[1] a lot of people go through this, or can relate to changes in circumstances impacting their health, activity/sport and subsequently, some of the less-obvious changes to their health until we notice a substantial change in size, weight, etc. I've been there, over the past year I've worked tremendously hard to cut down my weight, eliminate poor eating habits, become more active and maintain a high level of fitness
and strength. Given I don't do team sports, predominately running, it's important not to lose sight of your cardiac fitness/ability. The hardest part is identifying that you've let yourself go/become inactive, etc.
For
[2] placing any medical/health reasons aside, this isn't something that's too hard to fix. I've found that my stamina/endurance increased the more I stretched myself, your body builds up a tolerance and then lift it again. To overcome this myself, I found running/rowing/swimming did the trick -- due to the long hours I work, I am fairly limited to gym-based exercise due to light. Just switch it up, short distance sprints of anything from 2-5km, intervals of 100-250m sprints as fast as you can, 30 second break. Rinse and repeat. Long distance -- may sound obscene but 15-20km jog/run. Again, I'm no accredited fitness trainer or anything, however I love the rower, set it to a decent level of resistance (4-7) and do intervals or long distance.
(
DHR-107 is trying to catch me on my best for 5km, but
if he'll beat me just yet.)
[3] Given the demanding nature of your role, i'd strongly suggest look in to some weights training to help give you a little more power to lift/move everything more easily -- although, I daresay you'll start to notice it improving over time, anyway. Moreso, as
Nosferalto said, spend some time to review your sleep/eating/hydration routine and intake. Sleep should be
> 8hrs to ensure you are rested up, water I try and go with 30mL per KG of weight. It's hard at first but you get used to it.
Food, is crucial, so it's a whole other issue altogether. Grab a cheap fitness watch, wear it for a day to get an idea of the calories you're burning, i'd recommend an app like MyFitnessPal to give you a baseline on what you should be eating. Run through a typical days worth of food, then off-set with the calories you burnt at work. Typically, go for some complex carbs, protein and even some fruit -- you don't need to make a science of your daily eating if you don't want to, but theres plenty of benefit in doing so.
[4] I hear ya -- however, if you don't take some time, how can you possibly have any? I do my core work of a morning pre-work (Caynax a6w app), some side body twists with a medicine ball, lunges, etc. Nothing too strenuous, but enough to warm up and get moving early in the morning. Some evenings i'll watch tv and use a foam roller to keep all my muscles loose (especially legs, after deadlifts/squats, theres nothing better!)
Hope this helps -- let us all know how you go! Sometimes sharing your goals/challenges and talking about them, helps you keep on top!
Peace out
Mike
