Coming back from out of shape with intensive exercise doesn't sound good to me. I often start with cycling for 25km x 3 days. Walk 10 km x 2 days rest 2 days. S

Coming back from out of shape with intensive exercise doesn't sound good to me. I often start with cycling for 25km x 3 days. Walk 10 km x 2 days rest 2 days. Something like this and then start to run / basket ball / swimming etc.