 To achieve cardiovascular benefits, the American College of Sports Medicine (ACSM) recommends exercising 3-5 times per week (frequency) with a training heart rate of 60-85 percent of your maximum (intensity) for 20-60 minutes (time).
To attain muscular fitness benefits, the ACSM recommends weight training two days per week (frequency), performing one to three sets of 10 repetitions (time) of eight to ten different exercises at approximately 70-85 percent of your one repetition maximum (intensity).
If you're just beginning an exercise program, start in the low range of the above recommendations. For example, participate in a cardiovascular activity (walking, aerobics, cycling, etc.) for 20 minutes, three times a week and add strength training exercises to your workout, twice a week. Schedule your strength training workouts with 48 hours rest in between to allow your muscles to recuperate and repair after each workout.
Begin slowly and step by step. Unfamiliarity with movements and equipment can prove frustrating enough that you may consider throwing in the towel. Be strong, it's normal to feel embarrassed in the beginning, particularly if you have undertaken an activity that you aren't familiar with. For sure it doesn't take long for your talent to get better if you keep at it i. At any rate, even fitness instructors were formerly beginners. In case you try too much and frequent exercising it will cause to pain, weakness and injuries.
Work at your own stage; start out slow, and gradually increase length and level of difficulty as your body progresses. Being fit is not an overnight proposition, it's a lifestyle obligation. Don't wait for immediate dramatic changes in your body shape or weight loss. Though changes are happening inside, most external benefits won't become visible for the first four to six weeks. Stay concentrated on your lifestyle choice and observe the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being.
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