Perhaps you are planning on purchasing a treadmill, elliptical machine, stationary bike, or some other home cardio equipment. How can you be sure you get the maximum fitness and weight loss out of your equipment?

Assuming you have talked to your doctor and have been approved for exercise, here are some tips for designing your workout routine for maximum benefits and years of success!

Here is the formula for success: Have goals. Your goals should include the number of times you will ride per week, the number of minutes, and the level of difficulty you select on your particular machine.

A. The number of times you ride per week should be chosen based upon your level of fitness and your motivation. For example, if you are extremely out of shape and not very motivated, you may want to set a goal to ride one time per week and then do it no matter what. This is better than setting a goal to ride 5 times per week and then only riding 2. By doing this you will be building a foundation of success which will snowball more success. Adjust this goal upward when you are mentally and physically ready.

B. The number of minutes you ride will also be determined by your level of fitness and your motivation. The difference here is that your time goal will change more frequently than your other goals. At first, you may have difficulty riding for a few minutes. You may start with a goal of 5 minutes and find you achieve that in a short amount of time at this point it is time to change your goal upward. Again, do not set yourself up for failure but do not go too easy on yourself here. If you easily complete 5 minutes, do not jump your goal immediately to 30 minutes. Build up slowly.

C. The level of difficulty or tension you apply should not be adjusted until you have reached a specific time goal with the minimum being 30 minutes. If you can't complete 30 minutes on a low difficulty setting it is not the right time to be adjusting your difficulty upward. When you go up a level in intensity it may set you back on your time on the machine. Readjust your time goals accordingly until you work your way back to your goal. Repeat.

These goals are designed to gear you toward long-term success. Many people start an exercise program with an intensity and mind-set of getting into shape within a week. This leads to soreness, fatigue, and burn out. Getting in shape is a worthy goal that takes time. When you carefully plan and execute your exercise regimen, your exercise sessions will become a ritual that adds pleasure to your day for years to come.