2 months to get as fit as possible - what can I do?

[Wonderbug81]

I do some moderate exercise (40 min light walking 4 times a week, 1-2 weight sessions at home) a week. Late 40s and on HRT.

I have 2 month's gardening leave and want to get as fit as possible.

I'm going to join a gym and have plenty of time every week.

What should I do to get as fit as possible (muscle and stamina) so I have a good foundation for when I go back to work?

I would start some running to build your fitness up, then join a range of gym classes like circuits, spin and stretch/yoga

Thank you. I don't love classes but you're right, best way to keep up and push myself.

Could you get a PT?

Weights, resistance training, climbing wall.
In peri-menopause all the evidence points towards muscle building/retention as the key, not cardio.

Obviously you could switch your walking sessions to C25K, but be mindful that any injuries/fatigue that this may cause would set you back on your priority which is muscle.

Can you afford a PT? Complete game changer (well it was for me). I had to turn up for those as I had paid (and paid quite a lot). Classes were far too easy to bunk off if a friend suggested a coffee.

If it was me I would make a 7 day plan. Aim
for 5 intense days and 2 rest/ relax days.

I love a class and so would do Body Pump/ some kind of intense weights/ cardio class every morning and a long walk/ relaxing session like yoga/ taichi/swim in the afternoon evening.

then on my rest days (not concurrent so maybe Wednesday and Saturday) I would up my steps and do one balance/ stretch based session or a gentle swim and sauna.

combine that with some good eating (cut the booze and refined sugar) and you’ll be giving yourself the best chance in 2 months

You've got a good base and have the strength work in place so I'd say C25k is likely to be doable on that timescale and would up the game on cardio fitness.

Thanks everyone!

@Thiscouldbe @IbizaToTheNorfolkBroads

Not a bad shout. I'll look into the costs. I could do with all the motivation I can get especially in winter!

I don't mind running but I know I'll find excuses if the weather isn't great.

Climbing wall! I used to climb regularly and love it so will take a look at climbing walls. Didn't even occur to me. Thank you!

Couch 2 5k. Not much gets you as fit as easily as running does. Mix it in with some gym classes and weights and you’re onto a winner. It’s hard on cold dark nights but you’ll never regret getting out. Also, if you have gardening leave you don’t even have to go ok dark nights. You’ll be grand.

Variety
day 1 5k walk with a weighted vest
day 2 a spin class
day 3 a run, build up time and distance
day 4 walk on treadmill on an incline holding hand weights
day 5 30 min swim
rest day
repeat
10 min stretch after each walk and run

Just be prepared for the insane entry fee these days!!

Padel, parkrun, pilates

As someone in their mid 40s who used to run a lot i'd say walk (quickly) instead. Just as effective and less likely to pick up any niggles that can throw off wider training.

Strength over cardio is more ideal at our ages so I would add in 2/3 weight sessions (Ladder app is a great place to start - options for both home and gym settings and programmes are updated every week)) plus reformer/mat pilates 2/3 a week.

Agree with a PT. They’ll teach you the right technique, create healthy habits and it will be personalised to you and your needs/goals.
Worth the money imo.

I'd do a version of Couch to 5 K. Running 3 times a week, for 20 minutes, but pace it: walk for a minute, run for 2 minutes or whatever. You don't really need a C25K app - just do slooooow intervals and go on how you feel - can you push yourself next week to run a bit longer? - not faster!.

I'd make sure I incorporated a stretch pattern for 5 minutes after each run, plus a running-specific warm up.

I'd do 2 days a week of proper weights - if you're joining a gym, maybe negotiate a package of a weekly personal trainer session for 4 weeks to learn the basics of classic weight lifting including:

• barbell back squats and other kinds of squat variations (eg dumbbell thrusters, devil's press)
• deadlifts, and deadlift variations eg RDLs, stiff legged DLs
• upper body: benchpress, lat pull downs

Get confident at lifting heavier than you think - maybe not in 2 months, but as something to aim at!

But get the PT to outline a programme of "Progressive overload" in lifting weights, and in running. How much weight or running time might you increase each fortnight, for example.

And make sure you're training glutes & hamstrings reasonably well to cope with increased load from running.

Alternate between Caroline Girvan (serious weight training) and Growingannanas (similar but more cardio oriented).

As someone else said: a variety of exercise- be sure to include one session in water (aquagym or swim). Because it seems like you are aiming tonincrease your exercise load by a lot and that usually leads to injury. So to avoid this, better have a varied fitness program- less likely to get injured

You can do running on a treadmill which means the temperature and time of day outside become irrelevant. Sprint and interval training on the treadmill will get your the fittest the fastest. And you need to do that three times a week. Combine that with your strength training and you really are onto a winner.

PT if you can afford it - they really push you!

Cycling made a huge difference to my body but you have to work up to the distances which make the difference.

What made the biggest difference for me was body recomposition with weight training, specifically caroline girvans classes. You can find full 6 weeks classes for free on youtube. They aren't long, she uses good music and they push you. Mix that with cardio twice a week and keeping your protein intake up and you will definitely look amazing in 8 weeks.