
I'm 42, smoked for 28 years, and haven't done any exercise a decade or more, except for some physical labour. My job is not physically challenging. I was putting on weight around the middle since stopping smoking...
I rediscovered the fun of cycling just over a month ago. Got new rubber for my old bike (old tires had perished and split). Put on my old knicks, jumped on, rode about 2 k's, turned around, rode home, and thought my lungs were going to explode on the short, sharp hill just before home.
I set myself a goal of being able to ride 30 k's without stopping.
Today, only about 5 weeks after that first 4k ride, I managed 25 k's! Rolling hills, average speed around 22 kph. My legs were tired, but not jelly, and my heart/lungs were fine. I felt that after a feed and a coffee I could have ridden another 15 - 20 k's.
I've set myself a new goal of 50 k's by the end of the year, as I think the 30k one was setting the bar too low.