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walking, jogging, stair mill, biking, swimming, elliptical,<br />
etc. Try and find a machine that will keep track of your<br />
heart rate. Just so you don’t do too little or too much,<br />
use this equation: 220-Your Age x .60 and 220-Your<br />
Age x .80. That will give you two numbers and you will<br />
stay in between those numbers while doing cardio.<br />
Start on the lower end and as you get more endured,<br />
try to work your way up. Let me show you an example<br />
using myself.<br />
220-29=191<br />
191x.60=115<br />
191x.80=153.<br />
I would want to stay in between 115 and 153 for 20-<br />
45 minutes of steady cardio after lifting weights. If you<br />
want, you can swap in some HIIT cardio after your<br />
lifting from time to time to switch it up as well. If you<br />
do more of a high intensity cardio I recommend doing<br />
shorter bouts so you don’t burn up muscle. I<br />
recommend anywhere from 10-20 minutes of HIIT<br />
cardio. Look online for some ideas. Something simple<br />
that I like to do is 2 minutes steady pace, 2 minutes<br />
5 The Necessities
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