How Do I Get Back In Shape From Being Essentially Sedentary?

Peach Pit wrote:

What plan should I follow for the next couple of months to get back into decent shape? Right now, I'm not sure running daily is possible, but every other day should be viable for me.

Yes it is possible to run EVERY DAY.

If you can't run, then get on the spin bike and cross-train EVERY DAY.

Yes, EVERY DAY. Not "every other day."

To get in shape, exercise must be an EVERYDAY habit.

Yeah, I meant I don't think I could run daily right now, but I plan on climbing (and occasionally) on the days I don't run. I'm kinda injury prone so I don't want to go straight to running every day. I just feel like the running I'm doing now isn't the most effective way to get into shape.

I meant to say "and occasionally lifting" whoops

Use an elliptical machine every other day, for now, at a gym. It will non stress your hips and knees.

Do you have a bike? Just take off on your bike for long rides. Just the ups and downs on roads will be like a modest hill climb. If you enjoy swimming, throw that in too. Both are great for low HR aerobic activity.

You don’t have to run everyday, but there is no such thing as you can’t run every day. It’s weekly volume and intensity that matters more. You can start with a mile or even half a mile a day and work your way up. If you were doing 20’ 5K, you should be able to ramp back up pretty quickly to 20-30 mpw if your previous volume was that much or more. Sounds like you can do two miles every other day right now, which is 7 mpw. You don’t have to worry about the 10% thumbrule and can ramp up 20 mpw in the next 3-4 weeks. Run them at aerobic base building HR.

Caveat emptor: not sure what your surgery was for or if that introduces additional exercise restrictions. The above is assuming you are healthy and just out of shape.

I don't have a bike with me and I think I'm not supposed to stay in the pool very long because my scar could reopen. I think you're right about running every day though, I should be able to if it's just an easy mile every day. I was doing 40 mpw for while a year or so ago, so I know I can eventually run every day, I just want to be careful about injury.

I don't have any official exercise restrictions besides not staying in the water for very long, but every time I've exercised my incision will hurt the next day a bit more than usual which is why I've been worried to exercise every day. I'll try running every day though and see how it goes.

Also, what is aerobic base building HR? Even a half mile at 9:30 pace will have my HR pretty high, but my doctor said recovering from surgery could have my HR higher than normal (it was 130 resting). Now my resting HR is around 80-90 bpm.

The old rule of thumb, "Listen to your body". Without knowing what the surgery was or what your doctors are saying. The most important thing is not to undo anything from the operation.

Walk.

Jog.

Sprint.

Dreams of Turkey Trot glory! Gobble Gobble MFers!

Wow is roller coaster serious? Yeah it is possible to run a 3:50 mile but…

Fitness is a journey that involves what you do and don’t do.

Do strengthen your muscles and add some aerobic conditioning….bike, run, swim, even walk.

Don’t sit around all day drinking light beer and eating doughnuts.

Follow the 10 percent rule.

I'd stat by increasing the amount of walking you do and time on your feet. When you get to the point you can easily do a few hours, then look at adding running. Don't suddenly go to running after doing nothing.