New kid on the block

If this your first time opening the doors to fitness and a healthy lifestyle please do so with caution. One of the worst mistakes new comers make is going to hard in the paint!. This causes one to basically hate exercising and never want to come back. Reason being: their first experience was plain awful or humiliating. Whatever the case, exercising for new comers should be a baby step process.

Start your session with a Warm-Up
This should include stretching and low impact movement. Warm ups can last 5-8 min and work towards increasing heart rate, body temperature, and blood pooling towards working muscles.
Ex. Stretching, walking & cycling

Training style
First timers should pick two opposing body parts and work on those for that day.
Ex. Chest and back (push vs pull)
1-3 sets
8-12 repetitions
Rest 30-60 seconds

Cool Down
Decrease heart rate and blood flow to working muscles at a steady rate to prevent rapid blood pooling.
Ex. Transition from running to jogging to walking