Prioritize a balanced fitness regimen that combines cardiovascular and resistance training for enhanced functional capacity and quality of life. Engage in circuit-based resistance training two to three times a week, focusing on full-body workouts. For beginners, using machines can be beneficial initially, but gradually progress to free weight exercises that require greater control. Incorporate time under tension as a key training principle, aiming for 30 seconds of continuous effort per exercise, allowing for varying repetitions based on the type of movement.