How long does it take to improve fitness?

[solostar1]

So I have decided to be strict with myself to make a change as I haven't exercised in about 11 years and I'm extremely unfit. I started my first workout today and at the minute I can only manage 10-15 mins of a workout before I need to stop also I'm at a slower pace than the instructor but trying to be as energetic as possible. I plan to do 15 mins every weekday, how long should it take for me to improve as I'd love to complete the 40mins workout without struggling.

Also any tips for motivation would be welcomed as that's my biggest problem is getting up and doing it in the first place.

If you’re doing 25 mins every day I bet you notice a little difference after a week. Take it slow. You will get there!

Sorry I meant 15

OP I'm a runner and the general rule of thumb it takes at least 2 weeks to start to see a difference. And starting out with a get-fit programme is the hardest part; once you have a level of fitness it's much more enjoyable and rewarding.

I started my first workout today and at the minute I can only manage 10-15 mins of a workout before I need to stop

My first question is do you think it would be worth getting a bit fitter to even start trying to do the video? You might find that a few weeks of brisk walking outside every day would put you in a better place, and would probably be more enjoyable way to get a base level of fitness.

In terms of the video my advice would be to change your tactics. Rather than doing 10-15mins as energetically as you can until you're exhausted and then just stopping, why not pace yourself a bit more?

Take things at a more sensible speed that you can keep up, and then make a decision that say after every 10 minutes you'll pause the video and take a breather (maybe walk round the block/ garden/ sitting room for 5 mins). Once you've caught your breath start again and do another 10 minutes; Repeat that till you get to the end, so that you break the workout into a couple of chunks.

But don't give up; it will be worth it!

Hi I’ve started back today after a year off, I broke my hand and foot and it took a long time for the pain to go, I’m so lethargic I need to up my fitness so I have more stamina
We have a water rower and this morning before work I did 4 reps of 30 with a minute to catch my breath in between
I’m hoping to add 30 each day 🤣👍

I've done day two, a lot slower than yesterday as in walking through it but still sweating massively and I did about 10mins with a few breaks to catch my breath. Each time I stop it works well to catch my breath but then when I go to carry on it's my body that feels really heavy and unable. I'm going to keep at it and maybe do a bit more later so I can up my daily minutes. Id signed up to free trial this week so thought I'd make the most of it and wanted to see if I'd like it. I want to hopefully sign up once I'm fitter.

I've been walking a lot more recently, my son had a marathon distance walk for school so I joined in with a few shorter distances around 3-4km. I will continue to walk, I think my target will be to get out at least once or twice a week for a walk.

Well done!

I'm not sure what workout your doing, but if you're enjoying t, I think you'll see a difference in fitness quickly. There are lots of free resources available, so don't necessarily feel you have to pay - I did about 5 weeks of the PE with Joe Wicks in the middle of lockdown, and he has tonnes of free content. I've also used Fitness Blender lots - you can filter to get the workout you want - length/difficulty/equipment etc etc. Yoga with Adrienne is also lovely if you fancied some yoga (really good for stretching out tired muscles).

If you can get out for a walk as well, even better. I try to get a walk in every day (particularly during lockdown, but in normal times I'd try to get one in before work or in my lunch hour). With the long days, there's so much scope for time, do take advantage if you can.

In terms of motivation, keep a hold of what brought you to start exercising in the first place - for me I just want a base level of fitness and to basically be able to eat what I want (however the constant lockdown snacking has put paid to that for me 😂). Be kind to yourself, you're likely to have good days and bad, don't write yourself off after a bad day.

Well done for getting going, that's brilliant!

I think there are loads of free resources online and I would maybe find one that you can complete, as others say. They warm you up and cool you down properly and the transitions between exercises are important. So you may not be getting the full benefit stopping and starting. You don't need to pay unless you've got quite specific needs IMO. Joe Wicks you tube channel is a good place to start or say what you are doing here and people can advise? There is so much out there, and it might be more motivating to start with something you can complete in one go and build on that?

I'd also prioritise walking if you can - try walking every day for 30 mins with some longer walks if you have time. Get out of breath and sweaty and enjoy looking around you!

I think my target will be to get out at least once or twice a week for a walk.

Getting out once a day for a 5k brisk walk would do amazing things for your fitness!

I'd also echo pacing yourself with workouts and not killing yourself in 10 minutes, that doesn't sound enjoyable or productive; slow down, enjoy - you'll soon find things easier :)