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women-men-treadmill(From blackdoctor.org)

Many people do some form of aerobic exercise. Some get results, and some don’t. One article can’t possibly begin to explore the depth of this huge topic, but here are some key factors to keep in mind when you do cardio.

1. It must be sustained for at least 30 minutes.

This doesn’t mean that 30 minutes of easy pedaling on a stationary bike qualifies as adequate cardio exercise. It simply means that with enough vigor, 30 minutes can create a cardiovascular training effect. Actually, even 10 minutes, if done rigorously enough, will create a training effect.

2. Never use lack of time as an excuse to avoid some cardio training. If all you have is 10 minutes, then do 10 minutes. If you don’t think such a small timeframe is worth it, then try jumping rope for 10 minutes nonstop. Or jog in place with high knees for 10 minutes. This will get your heart rate up.

3. People actually do have a lot more than 10 minutes. If you make cardio a priority, you’ll find 30 or more minutes to slip it into your schedule every day.

4. Wear appropriate footwear with good arch supports. Inappropriate footwear can not only make your workout less effective, it can also lead to injury.

5. When it comes to cardio, you may have to think outside of the box. If the idea of aerobics or cardio seems boring, then participate in a group fitness class or join a hiking group.

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