Need advice on getting fit.

Ill say this from experience, dont rush in to anything strenuous ie sprints, hiit, monster workouts on the heavy bag because you'll run out of gas and quit pretty much.

 

At the risk of upsetting some folk: Go running, 5-10km. Get some aerobic fitness, get some weight off and take it from there.

 

If ever I've had an extended lay off, I find interval training the most beneficial to me early on. Run for 2 or 3 minutes, walk for 1 minute. Obviously adjust those times to something that suits you (run for 2, walk for 2, whatevs). I've found it helps me find my pace and helps me get used to the workouts without killing myself early on. I'd be running intervals about 3 times a week for 3-4 weeks, gradually reducing the rest period and increasing my running pace, as well as mixing in the occasional 3-4 mile run about once or twice a fortnight, just to see where I'm at.

 

Biking is fun and doesnt feel like 'work' to me atleast. We had some good trails back where I used to live.

I second the intervals like primate suggested, those will help you. Rakim you got an iphone or android dont you? Check out Runkeeper it uses your gps and tracks your pace and distance for you, so you can keep a record and monitor your improvements.

http://bodyspace.bodybuilding.com/ also has a lot of ways to help track your progress. I only ever used it to log my weight but you can log your measurements or bench press or any of that and it will create graphs for you ect.

 

google the couch to 5k program complete that.

 

Definitely do work on some of the things suggested above, but don't neglect weight training! In fact, weight training will help with stamina and endurance.

 

:good

 

You really need to be patient. If you have a fairly clean diet and begin some decent levels of exercises such as jogging, swimming, cycling along with weight training you should begin feeling in better shape. Keep your goals in mind and find some motivation.

 

Can I recommend going to a boxing gym for group boxing fitness. great way to get fit, punch it out around people with the same goal as you. Motivating, plenty of chicks and good blokes around. your boxing knowledge will definitely fit in . Boxing fitness isn't gay like some hard headed blokes here will have you believe

 

What things should I do to check that my fitness is improving? Take your resting heart rate first thing in morning after going to bathroom. Sit down, wait 1 minute, then take it. Check it every 2 weeks as the adaptations are strange because nothing happens, nothing happens, then all of a sudden your RHR is 5-8 beats lower. I would always suggest the LSD work for 45 minutes to 1 hour 4-5 times a week to start, HR between 130-150 bpm, or do bag work/boxing drills at this target heart range. You can include tempo intervals a few weeks in. Don't think in terms of times at this point, think heart rate. Definitely get a heart rate monitor. They are not expensive and is an easy way to see how well your heart is adapting to the work. As your resting heart rate gets around 60 or lower begin more of the HIIT/interval stuff. You can begin seeing how much you can bring your HR down during a minute rest. This is another way to check your aerobic fitness improvements. To maintain strength at the gym do 1 set of 5 reps with a few core lifts 1-2 x week, that should suffice.
Any tips on exercises would be good too. I've got a heavy bag hung up but I don't really know what routines to do on it.
I would say at this point it is better to pace yourself and hit the bag for say 5-6 rds at a moderate pace than 2-3 rds hard. Just work combinations, move around the bag. Of course, the best way to learn the fundamentals is a legitimate gym(maybe you already do go to a gym or have boxed previously). You could do a round of 1/2 combinations, round of just jabs, round of double jabs, round of inside punches, whatever you wish to do.

I like the idea of group boxing fitness that the hook13 suggested. It helps with feeling accountable to something and someone. My assumption is if you go out the first week "guns a blazin," it will be overload quickly and do more harm than good.

This is my .02, keep us informed on how it's going Rakim. :good