[Owen]

You need to improve your cardio fitness. Like Adam suggests, find time during your days where you can potentially fit in more walks or dedicated cardio. If you can get up a little earlier and get 20-30 mins cardio in first thing on your rest days, that would be a great start.

Hey Clare, thank you for your response! this does sound like a great idea, with putting the cardio in the rest days would you recommend to do do low intensity cardio or aim for higher intensity like running? Thanks!

[Owen]

Start at the bottom and have a look at your daily step count. If it is sub 8k then increase it anyway how – 8-10k steps daily is a decent target assuming you don’t have an active job. Short walks after meals, less time sitting, choosing to walk rather than drive places – basically a choice of not being lazy.

Do you currently know how many steps you do a day?

Hey Adam, thank you for your response. I do have somewhat of a busy lifestyle alongside a full-time computer-based job, but I do try to get up regularly and have a walk around during the day, so I’d guess I average around 4–8k steps daily (8k being a lucky day!). I always make sure to fit in my training sessions in the morning before work as well.

I was also thinking about introducing a full cardio-focused day on Sundays, whether that’s running or walking, mainly to improve my cardio and overall fitness. My training week would then look something like this:

Cardio day / Upper / Lower / Rest / Upper / Lower / Rest

I’d appreciate your thoughts on whether you think this would be a good approach?