• 150 minutes of moderate aerobic exercise per week (30 minutes on each of five days).
• This program is built around three workouts a week.

If you're just beginning your fitness journey, start slowly and gradually add more time and intensity:

• Start with 25-35 minute workouts that include a warm-up (to get your heart rate up) and a cool-down (to bring your heart rate down).
• During any workout, you should always be able to hold a conversation. If you cannot, slow it down.

You choose your reps and sets by your level of fitness. Always begin with the lowest level of repetition and add to it as you master the exercise.

• Reps refer to how many times you repeat an exercise (8 - 10 reps to start)
• Sets are groups of exercise reps (3 - 5 sets of 8 - 10 reps to start)

But take it slow and listen to your body.

Understanding your level of fitness is important. It will help you to avoid injury and to progress to more intense exercise. The real difference between one level and the next is experience, knowledge, intensity, and time spent achieving fitness goals. Understanding your body and how it performs exercises is how you are able to progress.

Please, review the following for your fitness level and be sure to always take it slow and steady.