Frequency
Train 1-3 times per week. More than 3 times does not provide better results. To improve your performance, increase training intensity.

Duration
Train continuously for 15-30 minutes. Less than 15 minutes results in limited training effectness, whereas more than 30 minutes impairs strenght training results.

Intensity
If you’re untrained, exercise at about 70% of your maximum heart rate (220-age). If you already exercise regularly use about 80% of your maximum heart rate.

Warm-up
Before each exercise session use 5-6 minutes to warm up and prepare your body for the more intense exercise.

Cool-down
After each exercise session use 5-6 minutes to cool down and gradually bring your body back to a normal heart rate.

Results
Keep a log of your exercise sessions and results.