To start your training

 Before start any training you must know what point are you in: 

you can have a great shape

RPR: Rehab/Post Rehab. You have suffered some type of injury, trauma or breakdown of body tissues that may or may not have required surgery. While the underlying problem MAY have resolved, there has been no real effort made to bring the tissues (or the body as a whole) back to any level of strength. Your daily activities and life are affected and compromised by this problem.

ADL: Activities of Daily Living. You are healthy and live a normal life, but you haven’t done any dedicated exercise in the past 12-18 months.

GF: General Fitness. You have done some specific, dedicated exercise in the past 12-18 months. It might not have been anything like seen on weight-loss reality shows, but it was specific and dedicated.

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SPG: Specific Physical Goals. You have gone beyond a typical exercise routine. At some point in the last 18 months, you’ve also dedicated yourself to weight loss or fat loss or some other physical goal, such as running or riding a bike for a certain distance or lifting a particular amount of weight.

AA: Athletic Achievement. You have trained to compete in some athletic endeavor in the past 12-18 months.

Here’s the twist: Now that you have figured out where you’re at, you’ll start at the level just below. That way you can bring your body back to the level you were at when you were at your peak in the past 12-18 months. This might seem like a step back, but it’s not: Starting a little easier than you think is appropriate will never hurt you, and you can progress quickly. And if you’ve misjudged a little, at least you’ve erred on the side of safety. You have plenty of time!

By way of example, here are some ideas on places to start and where I would rank them.

Walking. People in the GF or ADL categories should start here. It might seem a little slow, but walking is good for you. If you want to figure out why the human body is built the way it is, get up and walk—you will have your answer. People in the RPR category may want to get cleared by their doctor first, depending on their condition.

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Home activities. Cleaning the house, walking the dog, home repairs, landscaping, gardening and the like are all ways get active. They are especially good for people starting in the GF, SPG or ADL categories. Even the RPR folks have to take care of the house. Studies show this kind of activity makes a marked difference in one’s health!

Recreational activities. Jogging, cycling, soccer, softball, golf and the like are all good activities that you can do in small groups or by yourself. These are appropriate for GF, SPG, and AA folks. People in the RPR and ADL categories might find these activities too intense to do for long periods of time.

Get the body you want

Specific interest activities. Yoga, Pilates, martial arts, kickboxing, ballet, hip-hop dance, rock climbing—the list goes on. Some of these are appropriate far all levels, even the RPR folks (yoga, pilates), while others, like rock climbing or martial arts, may be for the SPG and AA folks only.

Gym activities. I put this in a separate category simply to illustrate how many other ways there are to start exercising without hitting the gym. The gym has something to offer people at any fitness level, but it is not for everyone. It’s a great place to start, but not the only place!