Resistance bands are very inexpensive but very effective exercise equipment, for beginners and for frequent travelers. Clink this link for an excellent full body workout of less than 30 minutes. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY NEW EXERCISE PROGRAM.
Current physical activity guidelines prescribe at least 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous aerobic activity. And at least 2 days per week of resistance (weight-bearing) training. Read the brief linked article below for details.
Two common questions among those seeking to get fit: “How do I turn this fat into muscle?” and “If I stop exercising, will my muscle turn to fat?” And the scientific answer for both questions is absolutely not. Check this link for the details.
Cardio before or after strength training? Well … depends on your goals.