endurance workout plan

[BKJ1216]

Well I have 3 months, 2 weeks, and 3 days to get my body conditoned to where I don't pass out the first day of class .. Basicly anyone got any good things they do to enhance endurance. I might need something gradual because at my curent state I work out, uhm zero times a day at all and I need to get that up to karate standards in 3 months. So if anyone could like things like how far I should run or walk everyday. Is biking good? How should I gradually increase the time spent exercising. What would be good starting point at my weight (285, very out of shape) things like that. I really have no expirience in this. This is the first time I've tried to do anything with my weight.

[iolair]

Lots of ways you can go, but here's one take...

 

Start off in the first week with three gentle 30 minute walks (say on Monday, Wednesday and Friday)...

 

Week two ... add in periods of about 2 minutes three times each walk where you walk very briskly, make these brisk periods longer each time you walk - carry on into Week three.

 

Week four - try finishing off the walk with a short jog, maybe just two or three minutes to start with, but each time you go out start jogging a minute earlier.

 

Week seven - by now you should be able to jog for twenty five minutes, only walking in the first five minutes.... now add in 2 minutes three times in each jog where you run instead of jogging....

 

You get the idea ... start small, but plan. It can also be really helpful to keep a log of how you do - what exercise you did each day, how you felt doing it.

 

Karate classes also tend to be big on pushups ... again the trick is start small, add little by little, and keep a log. Do 1 push up today... tomorrow try to do 2, if you go OK with that add another the next day, if not keep going until you can do two OK. Keep adding one a day if you can.

 

Finally, IMHO it's essential to have one day a week where you do no training at all....

[Smarter Child]

What iolair said is good. If you can't do push ups on the ground you can substitute that by doing it against the wall or any other elevated surface.

 

And don't forget to stretch a lot after your workouts. Flexibility is important!

[BKJ1216]

I don't understand the push up part. I can't right now do pushups, because my mucsle to fat ration is way off. I don't know what you mean about an eleveated surface though. Coudln't I also just do those one knee push-ups untill I am able to do a couple real ones?

[BKJ1216]

Oh and also I'm planning on workign out in the back yard, so is there like a way to just like run or walk back and forth in my backyard and still use the basic princable of waht iolair said?

[rb]

First off,

 

See a doctor and get a physical. Discuss your diet, your lifestyle and how you want to change it.

 

Don't set karate class as a goal right now. Try something else like "I can do 20-30 mins of exercise without feeling winded". Work slow and take days off to let your muscles and joints recover.

 

Cycling is a good way to lose weight and gain endurace if you know how to adjust and ride a bike properly. Make sure your bike is properly adjusted or it will lead to sore butt,neck, back, wrists and knees. Also make use of your drivetrain to keep your heart in the proper intensity zone. No matter how dorky you look -WEAR A HELMET !

[Smarter Child]

If you can do push ups on your knees just do that. I was saying that if you couldn't do that, you can do push ups against the wall (try leaning against the wall with your palms on the wall in a push up position and try doing push ups. That's what some people do if they can't do push ups).

 

I don't see why you couldn't run in your backyard, though it depends how big your backyard is. And it might be harder because you have to turn more often/scenary doesn't change so it could get boring.

[iolair]

I don't understand the push up part. I can't right now do pushups, because my mucsle to fat ration is way off. I don't know what you mean about an eleveated surface though. Coudln't I also just do those one knee push-ups untill I am able to do a couple real ones?

Basically, you can change the difficulty of push ups by changing the relative height of your feet and arms. Kneeling, or putting your hands on a surface higher than the floor (a chair, or even a table) will make it easier to start off with. Start off with a level where you can do a few. If you find you can do more than 20 of an easier version, do something to increase the difficulty, until you are eventually able to do "real" push ups. But always aim for little increases at a time...

 

(If you later become a push up expert, rather than doing many repetitions, you can make it more difficult by raising your feet up. Generally it's better to increase the difficulty of an exercise rather than do large numbers (more than 20) of repetitions)

[iolair]

Oh and also I'm planning on workign out in the back yard, so is there like a way to just like run or walk back and forth in my backyard and still use the basic princable of waht iolair said?

Walking is an excellent start if you're beginning from a low fitness point, it would get kind of boring in a back yard. I have a load of fitness drills I could do anywhere, but they require a moderate level of fitness to start with.

 

I still recommend walking as a start, but if you're OK for money then you can use cardio machines and build up your intensity using the same sort of pattern. Treadmills are obviously good. Rowing machines are great because they give close to a full body workout. I have a recumbent exercise cycle which is great for light or moderate exercise as you can sit on it and read a book or watch TV while your exercising. (You can either get a machine at home or join a gym)

[BKJ1216]

Alright thanks to everyone for their advice, I'm going to get started doing what iolair said tonight. I'll also probably get my bike out this week end, I can't run but I can go around 15 miles on the bike before i get winded, so I'll put it in a high gear and ride around my block.