To maximize your cardio work out make sure that you are excersizing at your target heart rate (THR) for 20 minutes at a time, at least three times a week. To find out your THR, take 220, which is the maximum heart rate, subrtract your age, then multiply it by 0.80. It is that easy!
Here is an example. If you are 30 years old, your THR should be:
(220-30)x0.80=152
