Before beginning your workout spend a few minutes doing gentle stretch exercises.
The American Heart Association recommends that you exercise at least 3 to 4 time per week to maintain cardiovascular fitness goals., such as weight loss or athletic conditioning, you will achieve your goal faster working out 5 to 6 times per week.
For aerobic conditioning benefits, it's recommended that you exercise from 24 to 32 minutes per session. Be sure to start slowly and gradually increase your time. If your primary fitness goal is weight loss, longer sessions at lower intensities have been found to be most effective.
The first 2 to 5 minutes of a workout should be devoted to warming up. The warm up will gradually prepare your muscles for the more vigorous workout.
Always begin an exercise programmed at low intensities. Aerobic exercise does not have to be painful to be effective. If while exercising you are too winded to maintain a conversation without gasping, you are working out too hard.
Lower speed at the end of your workout to gradually lower your heart rate. A cool down period allows your heart to adjust to the decreased demand.