Care to come up with a plan to help me return to some level of fitness?

[AmIGoingMad]

DS is 3.5 DD is 10 months. I've done varying amounts of exercise sporadically since getting pregnant with DS. Before that I was in a regular gym going pattern.

I've never been much good at running but when I've managed to do some, its always seemed like its had more effect more quickly than anything else.

So we've worked out that I can just about fit in 3 sessions a week of exercise at the moment. Sun am gym, weds late afternoon gym and fri early am local run or something to that effect.

Can anyone suggest a programme for me to start out as I attempt to regain some level of fitness please?

Walking with the pushchair for thirty minutes every day and put toddler on his bike?

Thanks for response!

I'm back in work now so its tricky to fit it into every day. But yes- when I'm off and its bit raining walking is a good plan and we do go for nice walks at the weekend. Only thing is that its hilly around here so pushing the buggy and keeping DS safe on bike is quite difficult.

Wondering if anyone can suggest how to make the most of the three dedicated sessions I'll have?

I mean that the hilly bit means that DS tends to walk and he's great and walks really far but the pace then isn't quite as fast as it could be!

What are your goals, do you want to be able to run fast, or for long distances for example? Do you want to lose weight, get strong? Most importantly, what do you really enjoy exercise-wise?

Thanks for posting

I want to lose weight, generally tone up and improve my fitness.

I'm not a huge fan of running while I'm doing it, but always feel great for doing it and it seems to have to quickest results especially on my hips and stomache which are my worst areas (dd

Dd posted that sorry!

Dd was born by cs and I have the dreaded overhang!

My favourite are things like cardio combat and funky pump. But trying to fit in exercise classes is quite difficult at the moment.

Can you run to/from the gym?

Home DVDs

Skipping in the garden/ workout downloaded from Pinterest

Can't run to gym unfortunately as its a 15 min drive and is largely hilly and unpaved.

Home DVDs I do have and always enjoyed the davina ones as they felt quite effective. They didn't have as much of an effect as the gym but could be good for a bit of variety.

What would you do at the gym to make the most of the limited time there?

And what would you recommend for building up to an Hour long run?

Hour long run... I do a long run on a sun morning, smaller runs as and when in the week. I aim for 3 runs in total per week. For me an hours run is 10k. Couch to 5 k is a good starting point

At the gym. Classes? Weights? I'd avoid the treadmill tho

Thanks for replying joules

I will look into that couch to 5k. I've always assumed that it would give you a plan you had to be exercising most days to be able to follow but going to have a good look at it now.

Why would you avoid the treadmill? Cross trainer etc better? Or are you thinking for variety? The classes here are at strange times. We've had to stop the super duper gym membership with belt tightening so now have membership with council facilities which is fine but more limited on class times as they are more in the daytime.

Right, if I was you, with those three time slots and those goals I would run on the one day building up to 10 k slowly over weeks with a view to increasing distance in small increments from 3k up to 10 k and once you improve endurance work on speed. One gym session focus on strength training /weights to improve metabolism and fat burning and strengthen core/muscle groups for running. On the Other gym session use it in a hiit session way ie high intensity interval training so a mix of hard cardio (bike, rower/eliptical/star jumps/skipping/treadmill..)interspersed with strength/pliometric and multiple muscle group exercises ie press ups/plank/squats/dead lifts/mountain climbers/vsit ups/tricep dips/Burmese -you get the picture. Rest of time walk a lot do some core work/videos at home - fitness blender is excellent for that. That's what I'd do - but I'm not an expert by any means! Good luck and most importantly have fun!

Thanks for that its really helpful
I must admit that I'm going to have to find out what some of those words mean! But I'm off to the gym this morning so will try to by then!

If you like running for the quick results etc i would go with couch to 5k. you only need to do 30 mins of activity and could either do it on the treadmill or outside. there are loads of free apps and it works by doimg three sessions a week.

i started in february, couldn't run at all, now am running over 5k and it doesn't seem a chore at all.

Well I downloaded one of those couch to 5k apps before going to the gym this morning and found it massively helpful. It's also great that they aim for three sessions a week which is what I can fit in.

So I did that then a bit on the bike and the rower. I did attempt some weights machines but didnt really know what I was doing with the digital display things. No instructor around so I'm still none the wiser on that!

I've also downloaded a 7minutes per day app and a HIIT one to try out ( mostly for the days that I haven't got dedicated exercise time but will see what they're like for adding onto the three sessions that I have).

Right dd is sleeping in my arms so I'm off to google what plyometric lunges are!

Thanks so much for these suggestions- you've really helped get me on my way!

All ideas welcome so please do keep them coming!

When I started up post children I did 10 minutes a day on the wii fit to start, even that made a difference. I'd never really done much prior to that, unlike you. It soon worked up to more but I think the every day part helped. I find the 10 minute solution DVDs very good for the short burst and more toning.

I started C25K last year and love it, it's made a huge difference mentally to me.

I've got a very good yoga app to easily program sessions to fit time wise, I think it's a great complementary approach to cardio etc.

Couch to 5k is great. I use Jillian Michael's you tube channel too if or when i can't get outside. The routines only need a small amount of space and most use your own body weight so you only need a yoga mat. No ideas for gym programmes but could you book in with an instructor for a plan?

Yes I'm feeling really positive now thanks to your responses. It feels like I can get myself to a point where I can feel some improvement by those 3 sessions and also the daily quick but worthwhile workouts! It feels like I might actually be able to turn this into a habit!