The cardio has to be where you start because it's the foundation for other activities. The best exercise for you is one that you enjoy and will do on a regular basis. The American Heart Association and the Surgeon General recommend that you accumulate at least 30 minutes of moderate activity on most days. Many people who work out do three to five days of at least 30 minutes of cycling, biking or walking. Strength training Also called lifting or weight training, strength training is perhaps the most misunderstood fitness component.
Strength training increases the strength of bones, muscles and ligaments and tendons.
Because muscle at rest burns more calories than fat at rest, increased muscle mass means a higher metabolic rate and more energy expended even when you're not working out. And since most adults lose about half a pound of muscle each year after the age of 20, maintaining that muscle mass can help you offset weight gain later in life and can contribute to weight loss. Women are often reluctant to lift weights because they don't want to get big muscles. But in order to burn the fat, lose weight and look fit, you need to build some muscle. You need to do both.