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2012/02/08, 09:08 PM
The whole thing with cardio exercises is to slowly ramp up to a desired heart rate. Basically, the longer you can stand to stay at the level (or within 3 beats of it on either side) the more calories you'll burn.
That said, you want to be really careful about increasing. The rule of thumb is, don't increase resistance and time in the same week. This is because your joints and ligaments don't recover and adapt as quickly as your cardiovascular/cardiopulmonary systems do. Same with muscles...they adapt much more quickly than joins and ligaments. So, if you decide to go for longer, go up another 5 minutes. 10 would be pushing it for beginners...but don't go up 5 minutes AND bump up the resistance 2 notches...that's a bit too much stress on the body.
Exercise and training should be smooth. The more you jar your body, the more you risk injury, and the less effective what you're working at will be for improving your fitness. You'll start out around 100-120 bpm, and slowly (over a few minutes) work your way up to your target heart rate. Keep it there for as long as you can, and then slowly bring your heart rate back down again (cool off).
I'd estimate that the 10 minute rule mentioned is all inclusive, but there's no reason you can't go for longer, like Charlie says.
-Herald
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