The American College of Sports Medicine recommends 20 to 60 minutes of continuous aerobic activity three to five times a week, at 60% to 90% of maximum heart rate, and two to three days of resistance training. This can be done all at once each day or accumulated throughout the day with 10 to 15 minute intense workouts.
We suggest you start by easing into a more active lifestyle and slowly add more workouts, more activity, and more intensity as you go along. Don’t try to make up for years of inactivity all with your first workout. That’s not how it works. You need to give your body some time to adapt and relearn how to do things more efficiently.
Start with something you know you can do and do frequently. Keep it simple and realistic. Walking is a great way to begin as it is convenient and doesn’t require any additional equipment. Increase the amount of exercise and intensity each week and watch the results roll in.
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