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If you are more than 20 pounds over weight, and if you been sedentary for most of your life, you will want to start your cardio workout plan with long duration, low intensity aerobic exercise. Throughout this workout, you heart rate should stay between 40 and 60 percent of your maximum heart rate. Since long duration, low intensity workouts should last at least 40 minutes, the key to this sort of cardio workout routine is proper pacing.
Start slowly, and then gradually build up your speed. You can be can be walking, cycling or jogging. Throughout this workout, you should be comfortable carrying on a conversation. Since this is a milder form of activity, you can perform long duration, low intensity on a daily basis. To avoid mental burnout, try to vary the types of workout that you do each day.