Expert: Brandon Briggs, MS - 3/15/2008

Question
I am an ex smoker and ex asthmatic, I'm trying to get in shape to join the army, and sprints and running have been stressed as things that would help, but I'm not sure where to start, i lose my breath very easily, and often vomit from sprints. i have no problem with muscle pain or exhaustion... i am 29 6'3 and 200lbs male...any help on improving this will be appreciated.

Answer
James,

My suggestion is this: if you have not been exercising regularly start off slow. Don't go right into running. Your fitness level is low and you will only overwork your system and fatigue yourself fast. I have worked with some military service men and women and for their fit test they have to run a long distance. I would start by training for that. To work into it start walking at a faster pace than your normal speed. Work in interval training with short periods of jogging. As you become more fit make the jogging duration longer. Do this until you are able to jog the entire exercise session.  You will also need to work on crunches and pull ups for the fit test as well. However, since you are a former smoker you will have to work on your endurance to help reverse the effects smoking has taken on your lungs.

If I can help further please let me know.