Cardio / Aerobic Guidelines

To start an aerobic / cardio routine, work out twice a week for 20 minutes using any of the equipment listed below – or if you don’t have access to any of these machines, walking or running will also give you a good aerobic workout.

You should be able to talk as you’re performing your aerobic / cardio exercises. Cardio should be done in a rhythmic, natural form.

 • Bicycle (upright, recumbent or riding outdoors)

 • Treadmill

 • Elliptical Machine

 • Stair Master

After you’ve made it through the first month, you may want to bump up your cardio routine to three or four times a week for a minimum of 20 minutes to a maximum of 45 minutes per workout. 

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