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Work Up a Sweat. The American Council on Exercise recommends at least 30 minutes of cardiovascular exercise each day. Your gym will provide a variety of cardiovascular machines such as treadmills, stair climbers, bicycles, rowing machines, elliptical trainers and arc trainers.
Your workouts should include at least two days of strength training and at least 3 days of cardio, but up to 5 days of cardio if your goal is weight loss. Strength training workouts can include the following; weights-either free or machines, TRX, Pilates, and resistance tubing.