Getting Back Into Things

[Manus Domini]

OK, so I'm super tired of being out of shape and reminiscing about how in shape I used to look/be, and I've been thinking about it enough recently that I'm trying to get back into shape. Also, I realized I bloody miss tennis, and want to start playing again.

Problem is, barring a few random instances, I've basically not exercised at all for the past 2(?) years. I also don't have enough disposable income to afford a gym/personal trainer. (I'm saving up for (hopefully, not to jinx it) grad school, and I need to buy new sneakers and strings/grip for my racquets.) I have at home a treadmill, several weights (ranging from 2.5-10 lbs), and one of those rubber exercise chords.

Does anyone have good exercises I could adapt while I get back into the swing of things, that I could do with these items?

Also, how should I structure my exercise routines? It's been so long since proper exercise, I don't remember how I used to structure routines, and I don't want to develop bad habits.

Thanks in advance!

- MD

 

[Traffic]

What's your age? any injuries or health issues to consider. Start with walking at brisk pace for 30min 4-5x/week. Will help you ease back into cardio routine and also prime your joints to start moving harder.

 

[Sentinel]

OT: Good to see you back, Manus. Hope things are well with you. Welcome back to the family!

 

[Manus Domini]

What's your age? any injuries or health issues to consider. Start with walking at brisk pace for 30min 4-5x/week. Will help you ease back into cardio routine and also prime your joints to start moving harder.

Thanks for the help!

23 turning 24. A few injuries, but minor (back, wrist, and shoulder mostly - but I was able to play despite them before). Also 5'8", a little over 190 lbs. if that matters. (I was 135 when I was playing consistently >< )

Is it a bad idea to hit the courts right away, or should I focus on improving cardio first?

 

[Manus Domini]

OT: Good to see you back, Manus. Hope things are well with you. Welcome back to the family!

Senti, I'm so glad to be back! Has anything happened while I've long been gone?

I see you've become a bionic poster. Well-deserved!

 

[Sentinel]

Senti, I'm so glad to be back! Has anything happened while I've long been gone?

I see you've become a bionic poster. Well-deserved!

Forum software has changed. Trolls have changed. Users gone, new ones....

 

[2HBH-DTL]

no substitute with running. tennis is mostly cardio anyway so may as well run/do treadmill stuff to get cardio better. you can use the resistance band to do many many exercises. strengthing arms, shoulders, forearms, legs, you name it.

 

[Turbo-87]

I would jump right back into tennis myself. You'll get the benefit of cardio that you'll supplement with running. If you get a good workout regimen going, play tennis and eat clean you'll be surprised what will happen. You have age working for you so you can turn things around pretty easily with the right combo and getting the maximum from the resources you have. You'll need heavier dumbbells but research some good band and dumbbell workouts. Kettle bells are nice too but they are darn expensive new for what they are.

 

[Traffic]

Thanks for the help!

23 turning 24. A few injuries, but minor (back, wrist, and shoulder mostly - but I was able to play despite them before). Also 5'8", a little over 190 lbs. if that matters. (I was 135 when I was playing consistently >< )

Is it a bad idea to hit the courts right away, or should I focus on improving cardio first?

Well, youre pretty young so can pick up the pace a bit. If you were in your mid-40s, jumping right back in where you left off could lead to quick injuries. You are carrying a bit more weight than average, so easing back in will help lower injury potential.

I think you can start a walk/run routine. There are many on the internet that you can look up. But getting your cardio up and getting your feet, ankles, knees, shins, quads all that started up again will be key.

Hit the courts and get some motion going. The key is just to get your body used to moving again.

 

[T1000]

Just go play tennis and do some running on the side. I doubt you're so overweight or out of shape that you need a specialized program especially at 24 and played sports in the past.

 

[r2473]

OK, so I'm super tired of being out of shape and reminiscing about how in shape I used to look/be, and I've been thinking about it enough recently that I'm trying to get back into shape. Also, I realized I bloody miss tennis, and want to start playing again.

Problem is, barring a few random instances, I've basically not exercised at all for the past 2(?) years. I also don't have enough disposable income to afford a gym/personal trainer.

Don't do ANYTHING until you can afford a gym/personal trainer. It's just not worth the risk, especially at your age.

How much bacon are you eating?

 

[Sysyphus]

Thanks for the help!

23 turning 24. A few injuries, but minor (back, wrist, and shoulder mostly - but I was able to play despite them before). Also 5'8", a little over 190 lbs. if that matters. (I was 135 when I was playing consistently >< )

Is it a bad idea to hit the courts right away, or should I focus on improving cardio first?

I'd say just hit the courts as soon as you want. Tennis is a wonderful exercise in itself, plus it helps that it's fun. Just start off at an intensity level that's comfortable.

I think the suggestion of brisk walking is a good one too. Hiking trips, if you have access on any good routes.

Then there are lots of good bodyweight routines around that you can do at home by yourself, to rebuild a strength foundation. Building up core stability to support the increased activity level would be a good start IMO. Plank variations for instance. Push ups.

 

[2HBH-DTL]

running and tennis combo will be the quickest solution.

 

[Manus Domini]

I would jump right back into tennis myself. You'll get the benefit of cardio that you'll supplement with running. If you get a good workout regimen going, play tennis and eat clean you'll be surprised what will happen. You have age working for you so you can turn things around pretty easily with the right combo and getting the maximum from the resources you have. You'll need heavier dumbbells but research some good band and dumbbell workouts. Kettle bells are nice too but they are darn expensive new for what they are.

Haha I'm really glad to hear that I can get back into tennis. I was worried that it would be a bad idea

I unfortunately simply don't have the disposable income for heavier dumbbells at present; would it even be safe to start increasing the weights I use right away? I thought it would be something I should wait a while for

At any rate, I'm supplementing all my exercise with push-ups and leg-raises (or whatever that core-strengthening exercise is called), so hopefully that makes up for things haha

 

[Manus Domini]

Well, youre pretty young so can pick up the pace a bit. If you were in your mid-40s, jumping right back in where you left off could lead to quick injuries. You are carrying a bit more weight than average, so easing back in will help lower injury potential.

I think you can start a walk/run routine. There are many on the internet that you can look up. But getting your cardio up and getting your feet, ankles, knees, shins, quads all that started up again will be key.

Hit the courts and get some motion going. The key is just to get your body used to moving again.

Thanks!

I took your advice and did a quick walk today for 30 minutes - roughly 20 min. at 3.5 mph and the final 10 min. at 4 mph. Had a little back pain in my lower back, but I'm assuming that's normal and nothing to worry about. I also suplemented with push-ups and leg-raises after. Is that advisable? They seem simple enough exercises, so I assumed they wouldn't pose a problem

I did play tennis this past weekend, and it felt great. (#3 reason I'm motivated to get back into it lol) The only pain I felt was in my wrist - but I'm attributing that to (a) 4+ y/o strings, (b) 4+ y/o grip that was disintegrating in my hands, and (c) lack of wrist-strengthening exercises. I'm getting my racquets restrung this week and will buy new grip for them, and i'll see how that goes.

 

[Manus Domini]

Don't do ANYTHING until you can afford a gym/personal trainer. It's just not worth the risk, especially at your age.

How much bacon are you eating?

By "anything" do you mean work-out at all, or just avoid intense work-out regimens? I assume you mean the latter, but just want to confirm.

Ron Swanson ate all my bacon, so I'm currently out

 

[r2473]

By "anything" do you mean work-out at all, or just avoid intense work-out regimens? I assume you mean the latter, but just want to confirm.

Ron Swanson ate all my bacon, so I'm currently out

You can drive to the store and buy some bacon. Nothing else

 

[Traffic]

Thanks!

I took your advice and did a quick walk today for 30 minutes - roughly 20 min. at 3.5 mph and the final 10 min. at 4 mph. Had a little back pain in my lower back, but I'm assuming that's normal and nothing to worry about. I also suplemented with push-ups and leg-raises after. Is that advisable? They seem simple enough exercises, so I assumed they wouldn't pose a problem

I did play tennis this past weekend, and it felt great. (#3 reason I'm motivated to get back into it lol) The only pain I felt was in my wrist - but I'm attributing that to (a) 4+ y/o strings, (b) 4+ y/o grip that was disintegrating in my hands, and (c) lack of wrist-strengthening exercises. I'm getting my racquets restrung this week and will buy new grip for them, and i'll see how that goes.

You be the judge on what to add or delete. Listen to your body.

For your strings, hit the string section of the forum. They will tell you to get your racquet re-strung immediately. If you played with poly strings last, don't play anymore until you've restrung your racquet as they will be very harsh, play like crap and could lead to injury.

 

[Surion]

What's your age? any injuries or health issues to consider. Start with walking at brisk pace for 30min 4-5x/week. Will help you ease back into cardio routine and also prime your joints to start moving harder.

Please don't!

That's just linear movement.
You can incorporate running into your workout routine, but limit it! And make it multidimensional, don't just run at a steady pace, that won't help getting you fit.

Start by eating healthy.

 

[Surion]

Thanks!

I took your advice and did a quick walk today for 30 minutes - roughly 20 min. at 3.5 mph and the final 10 min. at 4 mph. Had a little back pain in my lower back, but I'm assuming that's normal and nothing to worry about. I also suplemented with push-ups and leg-raises after. Is that advisable? They seem simple enough exercises, so I assumed they wouldn't pose a problem

I did play tennis this past weekend, and it felt great. (#3 reason I'm motivated to get back into it lol) The only pain I felt was in my wrist - but I'm attributing that to (a) 4+ y/o strings, (b) 4+ y/o grip that was disintegrating in my hands, and (c) lack of wrist-strengthening exercises. I'm getting my racquets restrung this week and will buy new grip for them, and i'll see how that goes.

What kind of leg raises?

Down on the floor, straight legs? That exercise puts a lot of strain on your lower back and can even harm it if you don't do it properly. Not recommended as a beginner's exercise.
Start by doing reverse (!) crunches or better: isometric exercises like a plank.

 

[Sirius Black]

Haha I'm really glad to hear that I can get back into tennis. I was worried that it would be a bad idea

I unfortunately simply don't have the disposable income for heavier dumbbells at present; would it even be safe to start increasing the weights I use right away? I thought it would be something I should wait a while for

At any rate, I'm supplementing all my exercise with push-ups and leg-raises (or whatever that core-strengthening exercise is called), so hopefully that makes up for things haha

Invest in a pull up bar too? Can you afford that?

Sorry to hear about Swanson eating all your bacon. On a windy day, he can smell it from miles away

 

[Manus Domini]

You be the judge on what to add or delete. Listen to your body.

For your strings, hit the string section of the forum. They will tell you to get your racquet re-strung immediately. If you played with poly strings last, don't play anymore until you've restrung your racquet as they will be very harsh, play like crap and could lead to injury.

Yup, I'm getting them restrung today!

 

[Manus Domini]

What kind of leg raises?

Down on the floor, straight legs? That exercise puts a lot of strain on your lower back and can even harm it if you don't do it properly. Not recommended as a beginner's exercise.
Start by doing reverse (!) crunches or better: isometric exercises like a plank.

Really? It's always been the last painful exercise to me, re my back. Crunches hurt like hell

 

[Surion]

Really? It's always been the last painful exercise to me, re my back. Crunches hurt like hell

Crunches aren't a very good exercise, but if it hurts you, you need to work on the mobility of your spine.

And if leg raises are fine, then you probably do them with good form and shouldn't stop doing them, but seeing a physical therapist or someone who can show you how to do these exercises the right way would be a good idea.
And again, I wouldn't recommend leg raises as a beginner's exercise, but I don't know you, your fitness and so on, so take this with a grain of salt.

The problem is that your legs create a big lever which leads to your lower back lifting off the ground and arching into a not recommendable position.
So you need to make sure to keep your lower back in contact with the floor the whole time by using your (lower) abs.

 

[dgold44]

OK, so I'm super tired of being out of shape and reminiscing about how in shape I used to look/be, and I've been thinking about it enough recently that I'm trying to get back into shape. Also, I realized I bloody miss tennis, and want to start playing again.

Problem is, barring a few random instances, I've basically not exercised at all for the past 2(?) years. I also don't have enough disposable income to afford a gym/personal trainer. (I'm saving up for (hopefully, not to jinx it) grad school, and I need to buy new sneakers and strings/grip for my racquets.) I have at home a treadmill, several weights (ranging from 2.5-10 lbs), and one of those rubber exercise chords.

Does anyone have good exercises I could adapt while I get back into the swing of things, that I could do with these items?

Also, how should I structure my exercise routines? It's been so long since proper exercise, I don't remember how I used to structure routines, and I don't want to develop bad habits.

Thanks in advance!

- MD

At least eat a healthy diet

 

[Traffic]

Yup, I'm getting them restrung today!

How's it going? I'm sure you'll get back into the swing of things quicker than I did. At 47, it takes so long to get my body acclimated to new activities. Plus I am always cautious about possible over-use type injuries.

Walking 30min a day for 6 days a week will really help get your foundation going and also burn a few extra calories.

 

[camohommed]

Well, youre pretty young so can pick up the pace a bit. If you were in your mid-40s, jumping right back in where you left off could lead to quick injuries. You are carrying a bit more weight than average, so easing back in will help lower injury potential.

I think you can start a walk/run routine. There are many on the internet that you can look up. But getting your cardio up and getting your feet, ankles, knees, shins, quads all that started up again will be key.

Hit the courts and get some motion going. The key is just to get your body used to moving again.

I should have heeded this advice. I'm 44 and started playing after 18 months of no activity, lost my balance and took a fall.

 

[Turbo-87]

I should have heeded this advice. I'm 44 and started playing after 18 months of no activity, lost my balance and took a fall.

Interesting that you say that. I'm 44 also and have had to change my approach to a few things. Just the other day I was on a 16' extension ladder trying to get to a point where I could climb into an ash tree to cut off some dead limbs with a hand saw. 20 year old me would have climbed it like a monkey but 44 year old me went back down the ladder and called a friend with an electric chainsaw on a pole.

I have noticed that my balance isn't what it used to be as well.

 

[movdqa]

Don't do ANYTHING until you can afford a gym/personal trainer. It's just not worth the risk, especially at your age.

How much bacon are you eating?

The correct answer is: "not enough."

 

[movdqa]

Lots of good stuff here. I'd add mountain climbers, Russian twists (with or without weight), side planks. If you have a jungle gym handy (sometimes elementary schools and parks have them) then pull-ups and dips. Nobody has mentioned flexibility yet but come up with a regular routine of stretches to maintain flexibility. You don't have to be as flexible as Djokovic but it can help to prevent injury.

Box steps can be a good exercise. You can do these on a park bench.

Do you have any friends nearby with a barbell set? I like to do squats, military press and deadlifts with a barbell as these exercises work a lot of muscles in the body.

 

[2HBH-DTL]

stretching is absolutely key. before and after a match but it's more important to do it after the match i think. make sure to do oblique exercises as well. i always forget to stretch mine because the other night i played a very intense 2+ hr match and the next couple days my right side was so sore from all the kick serves i did that night.

 

[Slicerman]

I would recommend gradually getting back into tennis/exercise. You could probably do okay with tennis as your main form of fitness. Gradually build up your tennis "mileage". For starters try 2 hours per week, maybe as one session or split into 2 sessions. Do that for a month or so, then go for 3 hours per week. If your body is not conditioned enough, increasing your mileage too soon could affect you negatively. Make sure to supplement your tennis with warm-ups like dynamic stretches that target every part of the legs, resistance band exercises that target the shoulder rotators and lats, and light weight exercises that strengthen your forearm. Those exercises are critical for reducing risk of injury, more specifically the tennis-related ones. On top of that if your technique is sound and you've built up your stamina, you can probably play 10 hours a week without any issues. Eventually by then, weight loss is just a bonus.