If you are not achieving the results you want out of your cardio routine, perhaps you aren't getting enough variety. There are 3 types of cardiovascular training, today we will focus on endurance cardio or low intensity cardio. Endurance cardio is maintaining a steady and somewhat slower pace for a longer duration. Aim to work out for at least 40-60 minutes maintaining a target heart rate of 60-70 percent of your max. To figure out your target heart rate, take 220 minus your age and then multiply that number by .60 and .70 and you will have your target heart rate range. This type of workout is good for burning both fat and calories as well as building muscular endurance. An endurance workout is ideal following a day of intense training to help aid in recovery. Try walking at a slow steady pace (2.0-2.5 miles/hour) on a treadmill with a steep incline (10-15%) or jogging on flat ground for at least at a nice steady pace. Start with 40 minutes and gradually work your way up to 60 minutes, adding 5 minutes to your workout per week.