Swimming is the best option. Zero impact on your joints and a decent workout. I also like to use the elipticals (cross-trainers) at the gym because they are fairly low impact as well. If you go to a gym you could also use the rowing machines, I generally don't because I find them incredibly boring but they do provide a really good workout.
Running. Run until your out of breath. Stop catch your breath repeat. Do this at first for 30 minutes a day then increase to an hour as you get better.
1) An intense cardio workout prior to your strength training program depletes your stored glycogen (energy) levels, leaving you fatigued and unable to perform an aggressive weight training routine.
2) After your body depletes its glycogen reserve, it must turn to excess fat for energy.
Another approach is to schedule strength training and cardio workouts on different days, or separate these activities by four or more hours (cardio in the morning, weight training in the afternoon) to maximize performance in both areas. Remember, it takes 20 minutes of aerobic activity for the body to begin to burn fat, so aim to complete three to four 45-minute cardio sessions for best results.
The truth is, there is no specific cardio exercise for gay. Everything is the same!
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