Not sure if you're still limited by that injury.
When I come back after a layoff, the key is not starting out so fast that I get so sore and then get discouraged. You want to have your workouts be easy enough that they're "enjoyable", so that you want to do another one. Getting back into the habit of exercising is important. Doing it at the same time of day - treating it like an "appointment" can help.
As far as what to do, that depends on what you did before, what you like to do, and what you're able to do with your tendon. There will likely be some rehabilitation needed, and some strength lost on the side where you had the problem. Good old walking (outside or on a treadmill) would probably be smart for a while. Cycling and swimming would also be easy on an achilles tendon. Not sure if you've got access to a physiotherapist, but they could design a program for you.
To lose weight, you'll want to mix in some strength training. My own program has lifting weights every 2nd day, with some kind of aerobic workout on the other day. With your layoff, I'd start off with a combination workout every 2nd day, with rest, or just walking on the other day. Start with a good warmup on a treadmill or stationary bike, followed by some dumbbell lifting that works all areas of your body. Start with just one set of each exercise at an easy weight for the first 3 workouts. This (for me) is key in avoiding bad soreness after a layoff. After 3 workouts, then move to two sets, then start bumping up the weight on the 2nd set. At that point you should be over the soreness hump, and can start increasing the weight, maybe adding a 3rd set, and doing variations of the exercises. This link shows some of the basic dumbbell exercises: http://www.sport-fitness-advisor.com/dumbbellexercises.html
Good luck!
= new reply since forum marked as read
