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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.
Make sure to bike for at least 30 minutes 2 to 3 times per week to improve fitness performance. Cycling is best when combined with other workouts that involve your upper body. Although biking improves the core, it concentrates the workout on your gluteal, quadriceps, hamstring and calf muscles.