For basketball I was told by a trainer to do 40 minutes Cardio (on a bike or treadmill) and 20 minutes weights per 1 hr work out, 3 times a week.
I'm 6'6, and am back to 95kg from 110 so yeah it kinda helps
In all honesty, don't join a gym.
Start walking six days per week, a minimum of 30 minutes at a time, at a decent rate, preferably with a hill involved (UP, not down!)
Drink water and eat what you usually eat, but just have a bit less than usual. Smaller portions.
That is the perfect way to start. You don't over do it, you don't have this enormous shock to your system, but you will drop a bit of weight in short order. Try it, and save a bit of money on the gym.
I think with basketball + baseball they are more endurance than actual strength.
That being said after many years of experience, but as a high school starter I've never really been out of shape in the last 3-4 years so I'm not sure what to do to get back on track.
Generally after a long offseason or short slump in which I eat unhealthily and fail to appear at optional trainings I find cardio sesions the best.
For leg strength, your looking more at endurance than actual strength. Look at Allen Iverson's legs, they aren't too big.
I'd say bicycling, treadmilling it up, generally push yourself to make your goals. When you've run 5 minutes, make a goal to run 2 extra, and so on etc etc.
Id start off slow like this guy said, and then ramp it up later on when you have a routine.
Look at his avatar, the results speak for themselves
Alot of stuff being said out here Wolves and honestly a lot of it misinformed. I'm a qualified personal trainer and athlete so hit me up via pm and I'll be able to help you out and maybe even a training partner to make it easier in your area.
These sort of questions are better left to other places not a sports card board where the response comes from the pages of magazines and hear say.
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