Individuals starting a fitness program should begin with shorter durations and lower intensity/weight, gradually increasing as fitness improves.

“What I want to acknowledge that some people might be starting a fitness program, and so 60 to 75 minutes of jogging might be too long or a three hour weight vested hike, or some people might even do what's called a ruck, like you wear a rucksack, that might be too much, in which case certainly start with less and go on flat ground and go at the rate that allows you to get into zone two, but that is not excessively difficult for you. And then as you build up fitness, you can add time or you can add weight through a weight vest.”