Start with regular aerobic exercise
Increase workout duration gradually
Add interval training
Include strength training
Train consistently each week
Warm up before exercise
Cool down after exercise
Improve running or cycling technique
Maintain proper hydration
Eat balanced meals with enough carbohydrates, protein, and healthy fats
Get enough sleep
Rest and recover between hard sessions
Monitor heart rate and effort level
Set progressive training goals
Reduce excess body weight if needed
Practice breathing control
Stay active throughout the day
Avoid overtraining
Track progress and adjust training
Be patient and consistent