Hello Manoj Arkadi,
Good for you on getting back on the health and fitness track.
The best bang for your buck is to do three cardio sessions a week and hire a personal trainer. Waiting to do something on your own before starting your training back up again may cause an injury such as not doing not enough cardio, for example. Depending on your goals and schedule, a trainer you speak with is better able to serve you. That is why we are here, to help people get started again in the safest ways.
Natalie aka NAPS 2 B Fit.
Hire a fitness instructor. Ask friends and relatives if they know someone that is a qualified instructor. Search the “Find a Trainer” section on the home page here. But find and work with an actual person, in person, who can assess and guide your fitness program.
Don’t use an online trainer, magazine articles, or a collection of DVDs that promise everything, but are miles away and just counting your money as they deposit it their bank account.
I agree with the others in the room – I would consult with a qualified trainer in your area (look no further than this site) to assess your current program & make sure you’re on track to reach the goals you have in mind. Just an observation (as others have pointed out) – one cardio workout per week isn’t going to cut it for improving your cardiovascular endurance (aka stamina). You need to add at least 2 more in per week. Mix them in on the strength training days – they make a great warm up! Good luck with your training Manoj.
I would second hiring a fitness professional. I mean, you came on here so you must be interested in getting some professional advice right? Here’s some things to think about before hiring a fitness professional. I wrote it in a blog so I don’t have to write it again lol. This is just some tips on hiring one, I’m sure you can come up with more on your own.
I would also suggest for you to hire a trainer for a few sessions to help you with an effective and safe program. From the information you have provided here, it’s very difficult to give you any suggestions (many variables are missing). A trainer will do an assessment and then he/she will help you reach your goals efficiently.