As a certified personal trainer, nutritional counselor, author and teacher, Marty Copeland often encounters people struggling with extra weight and poor fitness habits. Marty not only understands their challenges, but she can honestly say, “I’ve been there.” Her passion for health and fitness was birthed out of her many years of struggling to lose weight and keep it off. It wasn’t until she finally discovered the keys to transforming her lifestyle through the power of God that Marty was able to win the weight battle once and for all.

Over the next few weeks and several posts, Marty answers 10 of the most commonly asked health and fitness questions—questions that you may have even asked before.

Question #1: I know it is important to exercise but I’m having a hard time getting started. What kind of exercise do you recommend? How often and how long should I be working out, and what benefits can I expect?

Answer: First of all, I want to encourage you that God desires to help you reach your fitness goals. He has a plan that will work for you!

The frequency and duration of your workouts really depend on your age, health and fitness level. Most experts agree that a good place to start is three to five aerobic sessions per week for at least 20 minutes per session. If you are overweight or out of shape, start with 10 to 20 minutes each session and gradually increase your time.

For moderate health benefits, your workout frequency should be no less than three aerobic sessions and two weight training sessions per week. And your workouts should last between 30 and 60 minutes per session.

Keep in mind, you can tailor your workout to meet your fitness goals. For example, if your goal is to build more muscle, add a third weight-training session. If your goal is faster weight loss, add one to two aerobic sessions.

I usually recommend working out Monday through Friday until you achieve your weight-loss goals, and then go into a three-day maintenance program (you can do your weight training and aerobics on the same day).

Some popular forms of aerobic exercise you may want to try include: walking, jogging, hiking, cycling, swimming, stair climbing, kickboxing and rollerblading. Once you get into an exercise routine, you won’t want to give it up. You’ll feel too good! Aerobic exercise provides invaluable health benefits so find something you like to do and stick with it. Several benefits you will enjoy from a consistent routine are:

     Increased energy level, stamina and endurance

     Reduced stress in your life

     Reduced risk of heart disease and stronger heart and lungs

     A stronger immune system

     Stronger bones and joints

     Decreased blood pressure and blood cholesterol

     Decreased appetite

So whether you are just starting out in your fitness program, or you are striving for a greater fitness level—the benefits you will receive from exercise will far outweigh the challenge.