I have had a desk job as a programmer for the last 3.5 years and I have gotten pretty unfit. I am not fat or overweight however I am not fit and healthy either, I struggle to run to the end of my road without getting out of breath and I cannot lift weights that are that heavy either. So I am fairly unfit and asthmatic.
I would like to change this and I am trying to find or even come up with an exercise plan that will help me achieve the following goals:
To improve my conditioning level, currently I have a peak flow which is between 300-400 which is seriously low for a 22 year old male and should definitely be a main priority in increasing this to 580-600.
I would like to be able to lift respectable weights things like squatting 1.5 x bodyweight, deadlifting 2 x bodyweight etc.
As I was growing up and had a much higher level of fitness I never really followed an exercise program but I did a lot of sport and this kept me very fit. Activities such as swimming, jujitsu, sprinting etc. At the moment I don't really have time to get back into multiple activities to keep me fit and I think for now I would prefer to follow an exercise program which will help me to achieve the goals set above. My problem is I do not know how to achieve these goals.
Most exercise programs I have come across seem to focus on getting bigger or running further (some sort of specific goal), whilst both of these are things I am aiming for my main overall goal is to get fit and healthy. My low peak flow reading is a concern for me and I need to increase this but at the same time I don't just want to do conditioning work and not get any stronger, similarly I do not want to just get strong and ignore my terrible conditioning level. I am quite unsure how to approach this. I did find and follow CrossFit WOD for about 3 months (before stopping because I just fell out of the habit) but I had two problems with it.
1) Some of the WODs require lots of equipment which can be hard to get hold of at the gym and secure for the whole WOD.
2) My strength level whilst following it didn't really seem to increase. It felt as though you would maintain a current base of strength following the program but you would struggle to improve upon it by following the WOD. I did notice that my conditioning did improve whilst following the program though.
So I suppose my question really is, is it possible for me to work on both of these goals at the same time, if yes then what is a good way to approach it? I am not looking for a quick fix here and realise it will take hard work and commitment from me, but I would like to feel if possible that I am targeting both of the goals outlined above rather than just one or the other. Currently I have not come across and effective way to do this.