Ask the Experts - Fitness

Answers from John Shepherd:

Q.I've been reading your bulletins for a while and just signed up for YPT. I have a question. I am looking to start Masters sport, specifically Surf Lifesaving (which involves run, swim, and paddle races of various types). However, I am essentially sedentary, having not partaken in sport since school really (I will be 39 this year). I walk a bit, eat an average diet, have just quit smoking (we are talking days, not weeks) and am slightly (!) overweight. I have the opportunity to train with my local Surf Lifesaving Club (my daughter, 7, joined last year and we have now joined as a family). I have access to a gym at work, and a council pool 5 minutes walk away. I just don't know where to start. Can you help? Cheers, Andy

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Answer:

Andy, firstly you need to ensure that you are fit to exercise. I’d recommend that you contact your doctor first for a quick check up. Then you should progress very slowly, if as you say you have been inactive for a while and you have only just given up smoking. I recommend that you spend 4-8 weeks, just building up your general fitness before fully immersing yourself in Surf Life Saving. You’ll enjoy the activity all the more (not to mention the health and safety reasons) if you have a good fitness base.

Running for example, will stress your back, knees and ankles and it is easy to sustain an injury from literally going off too fast to soon. Your ligaments, tendons, muscles and bones will need to become accustomed to the impact forces involved. I suggest you use a run/walk ratio of 1:2 for the first couple of weeks of preparation as you build up your fitness. Specifically try running for 2 minutes, walking briskly for 4. Aim to get to 40 minutes of comfortable run/walking and then change your ratio to 2:1, thus you’d be running for 2 minutes and walking for 1 and then 4 minutes, with 2 walking. Progress so that you can run for 30-40 minutes comfortably without any walking. Aim to run/walk 2-3 times a week.

At the same time you should use your company gym. Select 8 exercises that work all your muscle groups. Start with 1 circuit of 12 reps at a light load, twice a week and then progress to 2 circuits of 12 reps with a light load after a week. After this gradually increase the weight building up over 4 weeks to a medium to heavy weight over 3 circuits. Note: as the weights get heavier you should reduce the reps down to 8. This progression will get you used to weight training and begin to develop, strength and power. Once you are into your weight training you must challenge yourself, if you want to increase your strength. This means that the last few reps of each exercise must be difficult – however you must maintain good lifting technique. Weight train twice a week.

I have no idea of your swimming ability, so it is difficult to make exact recommendations. As swimming is load bearing, I would expect you to be able to put a bit more effort in initially compared to your running. Begin with easy paced lengths and then after a few weeks, perform some faster efforts. If you can, swim twice a week.

After 4-8 weeks of this routine you will notice the difference and will be better conditioned to get on with more specific Surf Life Saving training. I am sure that your fellow masters will be able to provide you with training advice. I just don’t want you to go off too hard, when you are not prepared with a base of relevant physical fitness.