What should I include in my exercise program?

At a minimum, an exercise program should contain flexibility training, resistance training, and cardiovascular training. As a beginner, you’ll want to incorporate foam rolling and static stretching (holding a stretch for 20-30 seconds) into your flexibility training, Your resistance training exercises should consist primarily of stabilization exercises with a repetition range of 12-20 performed at a slow tempo. Your cardiovascular training should consist of 5-7 days of at least 30 minutes of moderate intensity exercise. Everything doesn’t have to be performed at once. They can be performed at different times of the day. For instance, cardiovascular training early in the morning, and flexibility and resistance training on your lunch break or after work.