To determine which goal is best for you, exercise at a comfortable pace until you get fatigued and record the calories you burn, which is displayed on the machine.

This is your baseline. Then decide how many days you wish to train per week.

For example, if you can burn 100 calories on a machine and you decide to work out 3 times per week, then goal 1 (see 'Calories Burned Log') would be the place to start your journey.