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Tackling Cardio at the Gym

Once you start adding general activity into your routine, you'll find that a little goes a long way. A couple of brisk ten-minute walks each day are enough for you to lose a couple of inches around your waist in just a few months! and that's without changing your diet. But now it's time to get into shape.

Performing lower body rhythmic activity requires you to use your largest muscle groups in repetitive movement. Begin slowly and progress gradually by moving up through each type of cardio equipment at the gym as follows:

1. The Recumbent Stationary Bicycle

The recumbent bike allows you to lean back to support your body weight, which means you're only required to work against the resistance of the bike without having to support your body weight. It is also easier for some people to breathe on a recumbent. Since your legs are up higher than a normal upright stationary bike, and they are pedaling horizontally, there is less stress to your cardiovascular system.

2. The Upright Stationary Bicycle

After you have mastered the recumbent bicycle and can cycle easily for 20-30 minutes, move to upright cycling. Upright cycling is more demanding but it still supports your body weight.

3. Treadmill Walking

Once you're comfortable on the upright stationary bike, you're ready for the treadmill. Start by walking at an easy pace without an incline.

After you have mastered  this, increase the grade to one percent. Walking at a one percent grade can be challenging, especially when you're not used to it. But your body will adapt, and when it does, increase your pace.

4. Stair Machines

Next are the stair stepping machines, which is one stage below stair climbing. This vertical movement pattern burns more calories and is very challenging, so be patient with your progress. But remember, don't cheat by leaning on the hand-rails! Use them only for balance.

Finally, you're ready for stair climbing machines. They require the greatest effort because you are lifting your body weight repeatedly — as you would if taking actual stairs. Again, use the hand-rails for balance only.

Congratulations! You've now tackled the core pieces of cardio equipment at the gym. How soon you move from one exercise device to the next depends on you. An average progression is several weeks on each piece of equipment.