Cardio

Why? Get happier and live longer

. All you need is 5 minutes, three times a week.

Get access to a bike

Why: Cycling is just as effective as running or the elliptical

but without joint impact or shear stress on your patellar tendon respectively

. It also doesn't interfere with weight lifting

. In fact, with the increased mitochondria and a better cardiovascular system you get from cardio, you can lift more without getting tired

Tip: To avoid knee injures, adjust the seat. There should be a slight (30 degree) bend in your knee when the pedal is at the bottom.

Volume

See below

Why: High-intensity exercise (HIIT) produces the same results as traditional cardio but in way less time; 30 seconds of HIIT is equivalent to 30 minutes of traditional cardio

. HIIT also doesn't interfere with strength training .

Protocol: Download the Seconds app on

iOS

and

Android

to keep track of time. Set the bike to a high resistance. Peddle gently for two minutes to warm up. Then, peddle as hard as you can for 15 seconds. Then, peddle gently for two minutes to rest. Then, do one more 15 second burst and you're done!

Warning: Don't exceed two, 15 seconds sprints, as that will put additional stress on your tendons and ligaments without additional, cardiovascular benefit .

Frequency

Cycle 2-3 times per week

Warning: To give your tendons time to recover, wait at least 48 hours between cardio sessions . If you want to remain active on your off days, walk outside or around the office for an hour.

Progression

Pedal harder next time!

Tip: To measure your progress, buy a $15

pulse oximeter

and measure the change in your resting heart rate each week. You want to see a downward trend each month, ending in the 50s .