Hi All, hope everyone is well?
Some background, am a 45 y/o male, carrying extra, unwanted body-weight (±25%), 5’11", 116 Kg’s.
Now, I hit the gym on and off. Not by choice though…no matter how “slowly” (I suppose I could go slower) I add in volume / days in the gym, I get ill with flu / general malaise, depression etc…and this takes a LONG time to recover from.
I was wondering if my aerobic conditioning is not the missing element? (Anaerobic “seems” to be fine though). i.e. my lack of conditioning is hampering my recovery and the accumulated fatigue is causing my breakdowns.
Is this even possible?
If it is, how would you suggest I go about improving conditioning?
I was thinking of starting with LISS, stationary bike / walking, building up to at least 30 mins / day, everyday for a period, then adding in HICT, going for 3 reps, 7 “nose” breaths, for 5 mins initially, then 10 mins (2 exercises) and ultimately increasing that to a total of 4 exercises, twice a week…and then ultimately, eventually adding in sprints over a period of 3 months.
Once that base is established, then maintaining and getting back to weights…
Would this be “do-able” or am I aiming to high, or worse, too low?
Any input and guidance would be most appreciated…