Palmetto Proving Grounds

I quit - started running - and haven't stopped yet - and that was 5 years ago. While I only run 3 miles a day - I do it every day without fail - it 's an easy distance - can do it comfortably in 30 minutes or less, and if you can get thru 3 to 4 weeks of doing it every day, it becomes part of your routine (you can't do w/o it). I do a bunch of pushups and situps and that's it. No membership fees, no equipment needed - has worked great for me. By the way, when I got started, I walked 5 minutes, jogged 5 minutes, and did that for 5 or 6 months before working up to a full run. I'm 57 just for some perspective. Good luck to your friend - and congrats to him.

Totally agree about running. I did the same 18 months ago. Jog/walk as needed for at least 20-25 minutes, at least 3 times a week. That terrible feeling in the chest will pass quickly. The lungs will acclimate much faster than the muscles, although a lot of people stop quickly because of that.

In general, free exercise (running, sit ups, push ups) is the best way to go IMO. Now training for my first marathon in October, I could barely go a few miles, with a lot of walk breaks, when I started.

Good luck to your friend. Its something he will never regret.

It really depends on where your friend's fitness level is currently and your friend's age, if he any other health concerns other than having been a smoker. If he has any negative indicators he should really seek a doc's advice first. Otherwise start with a basic exercise program of cardio and weights 4-5 times a week. I prefer a mon-fri workout routine then rest on weekends. everyone is different and there a literally thousands of exercise programs on the internet based on level and goals. A personal trainer might be a good place to start if he has the means.

Check out http://learnhowtobefitandhealthy.com/
I was a beta tester for this program before it launched to the public and loved it. A lot of people have trouble believing this actually works...until they try it. Most of our beta testers were very skeptical, including me. I had better results with this than when I used to work out regular with much heavier weights. They explain in the beginning why most people fail at fitness programs.

PM me an email address for your friend and he can check it out and try it for free. As a beta tester I have 7 free trial memberships I can give away.

Couch to 5k is a good program. Also for nutrition, and caloric accountability try SparkPeople.com. It takes a little time to set up and get used to it, but that is a good thing. It helps educate you in the nutritional process.

You would not believe how horrible we as Americans eat.