Stretch to lengthen muscles and create sturdier tendons and ligaments. Stretching increases flexibility, coordination, and agility, and widens the body's freedom of movement. Exercise aerobically at least 3 days a week. Strength train 2 to 3 days a week. Strength conditioning sessions can be done right after an aerobic workout.
Beginners can start out with short, frequent aerobic sessions.
For the most benefit, gradually increase to longer 30 to 60 minute sessions. Three or 4 sessions each week will maintain your fitness level. Five or 6 sessions each week will greatly improve fitness and speed up fat loss. The instructor will show you exercises that can be done at home. Suggested lower body exercises are hip and knee extensions, knee flexions, and step-ups.