Stijn,
Relax buddy.
If you have been laying about for a long time, it will take time to get in shape. Paraphrasing Rowan Atkinson in the discotheque scene: Many people donīt know how to dance - and so they do too much..
The most important muscle when it comes to training is your brain. When starting out, the most paramount factor is not giving up after a few weeks or months because the result is not satisfactory. Next important rule say: Less is mostly more efficient than more. Particularly in the beginning. Give your body time. Too much pain and fatigue spells failure - both for your body and mind. You have the rest of your life to improve. Stay at it, be consistent, donīt overdo it and give the body plenty of rest. Make sure you feel motivated. If you start to feel you hate it - find another form for exercise. Otherwise you will be back on the couch pretty soon.
Once again: No matter what form of exercise, intensity, rest intervals you choose - the effect will be much better than doing nothing at all. Sticking with it is the number 1 issue.
Ride on, brother!
