War aside, physical health and mental health go hand in hand. A really simple way to start is to just walk. Get a backpack and put 15lbs in it and walk. Add more weight and length to your walks as you go.
Get a heart rate monitor and track your HR, if you're in zone 2 (labeled as "weight control on this particular chart) you are in a good starting spot. In zone 2 your body can start to establish + build an aerobic base. This aerobic base is what builds endurance.
Anything that puts your HR in zone 2-3 that you can get motivated to do consistently is a good workout to start building a strong aerobic (endurance) base. As you build that base up you will have to push harder to get your HR up into zone 2-3.
It's good to work in 6-week blocks.
Build slowly for 3 weeks, never adding more than 50% For example if you start day one with 1 mile, at the end of 3 weeks you* could* be up to 1.5mi. In this section, your body rapidly adapts to the stimulus.
Then for the remaining 3 weeks maintain that 1.5mi for 3 weeks. In these second three weeks section, you will have diminishing returns and will start to feel like not much change is happing BUT this is where your body structurally adapts! This is what allows your body to build a base for the next jump forward.
What this process is doing is creating a good balance for your body between a crisis state, in which it changes the structure of your body and fatigue/recovery.
Any fit or trainer pedes? Maybe we can start a weight loss/ get ready for war workout crew? I definitely need the motivation.
War aside, physical health and mental health go hand in hand. A really simple way to start is to just walk. Get a backpack and put 15lbs in it and walk. Add more weight and length to your walks as you go.
Get a heart rate monitor and track your HR, if you're in zone 2 (labeled as "weight control on this particular chart) you are in a good starting spot. In zone 2 your body can start to establish + build an aerobic base. This aerobic base is what builds endurance.
https://upload.wikimedia.org/wikipedia/commons/thumb/6/69/Exercise_zones_Fox_and_Haskell.svg/1000px-Exercise_zones_Fox_and_Haskell.svg.png
Anything that puts your HR in zone 2-3 that you can get motivated to do consistently is a good workout to start building a strong aerobic (endurance) base. As you build that base up you will have to push harder to get your HR up into zone 2-3.
It's good to work in 6-week blocks. Build slowly for 3 weeks, never adding more than 50% For example if you start day one with 1 mile, at the end of 3 weeks you* could* be up to 1.5mi. In this section, your body rapidly adapts to the stimulus.
Then for the remaining 3 weeks maintain that 1.5mi for 3 weeks. In these second three weeks section, you will have diminishing returns and will start to feel like not much change is happing BUT this is where your body structurally adapts! This is what allows your body to build a base for the next jump forward.
What this process is doing is creating a good balance for your body between a crisis state, in which it changes the structure of your body and fatigue/recovery.