Endurance Workout
Focus on keeping a steady pace that allows you to breathe easily and carry on a conversation. If you're a beginner, modify this workout by starting with 20 minutes and adding 5 minutes each week. The speeds/inclines given are examples, so modify according to your fitness level. Use the Perceived Exertion Scale or the Target Heart Rate Calculator to monitor your exercise intensity. **Always check with your doctor before starting an exercise program!
| Intensity Levels | Warm Up: 5-10 minutes |
| Low | 5 minutes: 3.0+ mph, 0% incline |
| Medium | 5 minutes: 3.2+ mph, incline: 1% |
| Medium | 5 minutes: 3.3+ mph, incline: 2% |
| Medium - High | 5 minutes: 3.4+ mph, incline: 2% |
| Medium - High | 5 minutes: 3.5+ mph, incline 0% |
| Medium | 5 minute: 3.4+ mph, incline 0% |
| Medium - Low | 5 minutes: 3.3+, incline: 0% |
| Medium - Low | 5 minutes: 3.2+, incline: 0% |
| Low | 5 minutes: 2.5 mph+, incline: 0% - cool down |
| Total Workout Time: | 45 - 55 minutes |
*This workout can be done using any cardio machine
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