If you’re out of shape and the idea of getting back into shape (or getting into shape for the first time) seems overwhelming then this is the post for you.
While growing up, my coaches got me into shape by using different training methodologies based on different sports in different seasons, and when I began to specialize in football, I began to get ready for each season using a method known as periodization.
Periodization is a method where athletes start their training cycles using a generalized prescription modality and as the training period progresses, the athletes begin to perform more exercises that are more specific to their sport.
The following is a prescription for how you can use periodization to get into a quality state of general fitness even if you’re completely out of shape:
Step 1
Make a doctor’s appointment. Yeah. I know. Not all doctor’s are great, and the healthcare system is a bit of a racket, but unless you don’t have health insurance, there’s no excuse for not seeing your doctor once a year. No matter how good you feel, you may have some serious issues that need medical attention. And if you are feeling any discomfort, you should definitely be getting the opinion of a medical professional.
Step 2
Start walking. If you’re able bodied enough to do this, then you should consider how much it would suck if you weren’t and stop making excuses about not getting into shape.
A good primer is to start by walking one mile twice a week on nonconsecutive days. Make your walks longer and longer until your walking about seven and half miles a week over two to three sessions on nonconsecutive days.
Step 3
Start a stretching routine. Do it before every workout. There’s lots of great stretches out there, and the easiest thing to do is do an internet search so you can find pictures of stretches that work for you. You want to find six types of stretches:
- Something that stretches your hips back.
- Something that stretches your hips forward.
- Something that stretches your hips across the front of your body.
- Something that stretches your arms over your head.
- Something that stretches your arms behind your back.
- Something that stretches your arms across the front of your body.
Step 4
Start hiking or running. Depending on the condition of your hips or knees, this step may not be a great option for you, but if you can do this without injury, then try gradually converting those miles you’ve been walking into running or hiking.
Step 5
Do some calisthenics. Keep it simple. You can do push ups, pull ups, sit ups, and squats. Do 3 – 6 sets for 5 to 20 reps for each of the four exercises. You can start by doing them before each workout for 3 sets of 5, but cut a couple of miles off of your walk/run/hike.
As you can do more and more reps, you can gradually cut down your pedestrian period to about three and quarter miles, and you can gradually cut your total sets for the week from six sets to three sets as you raise the repetitions for each set. You can make your workout even more efficient when you can do over fifteen reps an exercise on your callisthenic routine by doing your callisthenic work on one day and your pedestrian work on another day.
If you can’t do push ups, then check out this article.
If you don’t have access to a pull up bar, then you can substitute inverted rows. And if you don’t have access to an inverted row bar, I recommend buying a dumbbell so you can do dumbbell rows. You can also use the dumbbell to do goblet squats.