Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. However, if you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase how long you are exercising for. You should NEVER strain yourself, especially if you are a beginner. If you feel weak or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note that although cardio will not promote muscle loss, if you're goal is to add mass you should be doing only about 20-30 minutes a time or else you will burn too many calories.
Sample workout for a beginner
2 minutes warm up (ex. light walking)
6 minutes higher intensity activity (ex. brisk walking, light jog etc)
2 minutes cool down (ex. light walking or stretching)
Sample workout for intermediate
5 minutes warm up
20-35 minutes high intensity cardio
5 minutes cool down
Sample workout for advanced
10 mins warm up
40 mins high intensity cardio
10 mins cool down
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