Give me some tips on cardio workouts on a treadmill.  I've seen different advice.  One is to workout at a lower speed for a specified time period and another is to work out at a certain speed for a specified time with short bursts (running) for approximately 30 seconds or so.

-Susan

J.C.  There is soooo much advice out there...it'll make you go nut-so.  While what you just mentioned - interval training (combination of walking/running) - can help you, there isn't one "best" way to do it.  My advice is stick to the basics.  Like strength training, cardio exercise is only effective if it's...progressive and intense as possible each session.  Or should I say, as intense as YOU can do it. 

So in order for this to happen, you must ALWAYS be aware of two things.

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1. Your target heart rate
2. Your breathing

To find out your target heart rate, you want to use the
"Karvonen Formula" also known as maximal oxygen uptake.  The following example will help you figure it out.

220 - Age= Maximum Heart rate (MHR)

(MHR) multiply it by 55-60% if you are a beginner.
(MHR) multiply it by 65-70% if you are intermediate.
(MHR) multiply it by 75-80% if you are advanced.

Using this method will always ensure your cardio workout to be progressive.
To measure your heart rate, I recommend getting a POLAR heart rate monitor or you can take it manually.  If you do take it manually, just take your pulse and after 6 seconds…multiply your number of heart beats by 10.

The next thing you want to be aware of is your breathing.  Simply use the "talk test."  If you're out of breath, the oxygen to your heart is inefficient, so, you may want to lower your intensity.  If however, you can talk easily, well, it's too easy, and you want to up your intensity.  If you want more info, you can go here -   http://www.fitnessandresults.com/cardiovascular_training.php

I hope this helps and I wish you all the best!

Jim Coughlin