Hello,

I used to be active in sports 2-3 years back. At that time it was no problem to run/jog/play for hours. But due to some problem I stopped exercising for the last 2 years. I'm planning to get back my fitness so that I can play football again or at least staying healthy. Do help me out by giving advice or correcting my plan exercise routine.

What I can do NOW.

For the last week, I've been going to nearest park for running/jogging. However, I can only complete 1 round (around 1km-1.5km). I feel like fainting if I push myself more than that. However, if I walk for the next round I think I can run for another round. Haven't tried this yet but I think I can do it.

Also, I've read somewhere that strengthening muscle is also a way to increase fitness level. For now, I'm just doing push up. Well I've never really paid attention to this before and it seems if I do it properly (slowly) I can only do 10 (yes only ten. My hand start shaking at 7/8). However, this is not my priority now. If i really want to bulk up, I think I'll go to GYM later on.

What I plan to do from TOMORROW onwards.

1. I will continue running/jogging for 1 round every 2 consecutive day and take a rest for the third day. After 3 sets (2D run + 1D rest) I plan to increase half a round.
2. 1 set of 10 push up every morning and evening. Will increase to 2 push up every week.

What I plan to ACHIEVE

1. Probably be able to run continuously 10km without pushing myself to much.
2. Do 2 sets of 20/30 push up every morning and evening.

This is just my initial target. However I'm not in any rush to achieve my target. If I can do it as I plan it's good, but even if I take twice as long it shouldn't be a problem, as long as I achieve my target.


Anyways, I've been trying to do this few months ago but it seems my determination to do so is quite lacking. After one week or so, I've always managed to find just about any excuse to stop my plan exercise routine.

So feel free to give advice to me. Really appreciate any input.

i think you should take it easy - to increase stamina, increase one round each time- it takes time before you can get into it and it is normal tat u feel the way you do after stopping for like 2-3 years...

Why dun u state your weight and height to begin with ? !

take it easy man...one step at a time...dont let ur body be in shock..