How to do cardio workout properly?

[jrthin]

1. You are off to a good start.

If you are using the Stairclimber, try not to hold on to or put all your weight on the rails. Warm up for 6 mins at around level 4 or 5, then gradually bump up the level 8 or 9 depending on your comfort level. BTW, warning, I am not a doctor or trainer, but have spent many years in the gym. Eventually you do want to increase your HR level to around 160 (HR will fluctuate and that's okay) and maintain that for the duration of your workout. Eventually you want to do cardio for 45 to 60 mins. The Stairclimber is challenging so you may not want to do the whole 45-60 on it. I tend to do 20 mins on Stairclimber, move over to another machine, i.e bicycle, or treadmill for the remaining time. You can walk on treadmill at an incline of 3 or 4. You can start your speed and 3.8 and gradually work up to 4.7. You want to walk at a brisk pace. The above numbers are not set in stone but to be adjusted to your comfort level. Regarding working up to 45 mins, start slow.

I am sure others here have more suggestions. Bottom line, being unable to hold a conversation for 45 mins. You are strengthening the heart by having it endure stress for that period of time. Good luck.