Do exercises that raise your heart rate 60 percent to 85 percent of your maximum heart rate. Subtract your age from 220. If you're getting started, shoot for 60 percent to 70 percent. To improve muscle strength, endurance and flexibility, make resistance training an integral part of a fitness program. Eight to 10 exercises that condition major muscle groups should be performed two to three times a week.
Flexibility training helps develop and maintain range of motion.
Perform stretching exercises for major muscle groups two to three times a week.