How do I get the most out of doing cardio gym?

There's all the usual equipment, I just don't know which machine to use and for how long. I run on the treadmill and use the elliptical and do a few reps on the weights machines. I don't really know what I'm doing but I can't afford a trainer.

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Gym Routine for Toning Up & Weight LossWorking out at the gym can improve your fitness level, develop muscletone and help you lose weight if follow a plan. Outline your course ofaction to include the five components of a balanced fitness routineand your time will be well spent.The Five ComponentsThe five components to a balanced routine include cardiovascularendurance, strength training, flexibility, core-strengthening andbalance. You do not need to incorporate all five elements into yourtraining every time you workout, but you will want to make sure theyhave been included during the course of several days. You shouldinclude cardiovascular workouts three to five times per week andstrength training twice a week, that is a good schedule to start with.Monday, Wednesday, Friday: CardioOn these three days, you will want to use a cardio machine at yourgym. A good choice for beginner through advanced-level fitness is theelliptical machine. Other options are the stationary bikes,stair-steppers and treadmills. Your cardiovascular workout will lastfor 20 minutes. Start out going at about 50 percent of the maximumexertion you are capable of -- or level five out of 10. Stay at thismoderate level for two minutes, then increase either your speed,resistance or incline to make your exertion more difficult, or levelsix for one minute. Continue increasing your level of difficulty forone minute intervals until you reach 90 percent of your maximum, thenreturn back to level six for one minute. When you are on your lastinterval cycle, or when you hit 19 minutes, give 100 percent effortfor one minute. Then take it down to a level four for your lastminute. You will want to stay at this lower exertion level long enoughto return to as close to your normal breathing as possible beforeending your cardio workout. Monday, Wednesday, Friday: ResistanceYou want to make sure to include all of you major muscle groups overthe course of the week if you do not include them all daily. The majorgroups are back, chest, legs, abdominal, biceps, triceps andshoulders. Remember to work opposing muscle groups such as chest andback. If there is a chance you might miss a day, try to include allthe major groups each time you workout. Also, alternate between usingfree-weights and machines for even greater variety and faster results.Do three sets of weight-bearing exercises per muscle group. The firstset should be heavy, but comfortable. For you that might be a bicepcurl that weighs 10 lbs.; do 12 repetitions. The second set should beheavier than the first so try 12 lbs.; do 10 repetitions. The thirdset should be your heaviest and it should be difficult to finish; doeight reps. Tuesday and ThursdaySome trainers will tell you that interval training burns the mostcalories and others will tell you hard and fast cardio is the besttraining to lose weight. Do both and you wont have to worry. Pick yourmachine; you will want to work out at an exertion level around75-percent of your maximum ability for a solid 40 to 45 minutes with afive minute cool down at about a level five out of 10. These are gooddays to do abdominal exercises if you did not have time on yourinterval days. Use a stability ball to do 25 crunches, four times, forinstance. Spend at least 10 minutes after your workout stretching. Saturday and SundayTake Saturday to enjoy an activity with your family or to have fun.Make it something where you will get your heart-rate up, but you mightnot consider it a workout. Consider roller-skating, dog-walking orbicycling. And on Sunday, let your body rest. Your body needs a day torecuperate so that you can continue your fast-track towards meetingyour fitness goals.

Other Answers:

• what is the goal ?1. building muscle mass ? if building muscle mass then use any cardio machine for not too long of time period, just for warming up2. or fat removal and toning up ? use any cardio machine for a long time until fatigue at steady pace3. or spiking resting heart rate in order to have frequent erection ?run on treadmill for a long time, with frequent sprinting, stop sprinting whenever heart pounds too intense