Cardio

In order for cardio exercise to be optimal, it is a standard 45 minutes at 65%-75% of your max heart rate. Your target heart rate can be found by taking 220 - your age and *.65 - .75. This will be where you need to keep your heart rate in order to burn the most fat and keep the most muscle. Twenty minutes should be the minimum and start here if your a newbie and your not sure what you can do. Try to do twenty minutes at 65% and work up from there. For maximum results cardio should be done right after you get up on an empty stomach. Again this is for MAXIMUM results. If something here is not possible for you to do try to get as close as you can.