There are many different types of treadmills out there with different features and options. We recommend starting out with no incline, if the treadmill does have that feature. If you have not done much cardio in the past, you may want to start by just walking for the time listed on the workouts. You can build up to a jog when you are ready. Remember, the workouts will contain the time you should do cardio for, but you will choose the options or difficulty. Start out slow and build from there.  (Back to Contents)

There are many different types of step machines out there with different features and options. The step machine tends to be the toughest of the three cardio exercises in the PFT21 program. Start off with a slow or easy difficulty level and just do one step at a time. If you haven't done much cardio in the past, don't worry if you can't complete the time listed on the workouts when you start, even at Level I Cardio. If you can't to the time listed at first, do half the stated time or a quarter of it. Or, just do it for a minute or two if you have to. Then, you can build up to the listed times from there. Once you can do the listed times on Level I, you can look at the different difficulty levels on the step machine you are using to give you an even tougher cardio workout.  (Back to Contents)

There are many different styles of exercise bikes out there with different features and options. With some exercise bikes, it will be like riding a regular bicycle, with the pedals down below you. With other exercise bikes, the pedals will be out in front of you. If your gym has both, start with the one you feel most comfortable using. If you have not done much cardio in the past, you want to start off with a slow, easy pace. Once you get comfortable using the exercise bike, you can increase the difficulty level and/or use a different style of exercise bike if your gym has multiple styles. Remember, the goal is to pedal for the listed time.  (Back to Contents)