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A combination of cardio exercise and weight training is beneficial for losing and maintaining weight. A beginning exercise plan might encompass cardio exercise, such as walking or running 3 to 4 days per week for 45 minutes at a time. A gateway to The Passage 11 days ago I was riding my dirt bike in Texas and washed out the front end, bashing my knee (unprotected) into a boulder going around 30 miles per hour. There was extreme pain at first, which then faded and I was able to ride back to camp slowly.