I am currently 52 and this is my current Cardio routine.

Over time, I have changed up my cardio routine. Depending on the weather and my mood, I use a number of different machines and methods.

I have implemented the changes for two reasons. One to keep them challenging and two to prevent boredom from setting in.

Currently, with the raining cold weather upon us, I have taken a real liking to the stationary bike again. I thought I would give a short outline of what my current routine entails. It has a duration of 30 minutes and also involves interval training. I burn calories using this routine and sweat like a pig, so it definitely works.

First 5 minutes on the bike are warm-up at a resistance level 2-3 on the bike. RMP starts at about 60 and builds up 100. My heart rate will slowly increase to 130.

From the 5 minute mark until 20 minutes, I will do the following starting at the beginning of each minute. The first 15 seconds – level 8-10 at 130-135 RPM. The next 30 seconds – level 2 at 60 RPM. The last 15 seconds of each minute – level 4-6 at 100 RPM. During this time my heart will range from 150-170.

The last 10 minutes of my cardio work out is spent alternating between level 2 and 4 on the bike. The RPM is maintained between 100-120 RPM. My heart will stay at 150-160.

Currently, this works for me and at the end of 30 minutes I know I have had a work out. I did not start at these levels, but instead worked up to them. As my endurance improves, I increase the resistance levels on the bike.

I do this at least 3 times a week and actually enjoy it.

As a note of interest, I listen to my ipod while doing this. It seems to rev me up. You might try the same. However, do not read a book or watch TV while doing cardio. Concentrate on the routine.

If you are interested in using a stationary bike for you cardio workout, ask your trainer to setup a routine for you.