Sprint

So I think one day a week you take a long slow jog or pedal on the bike or treadmill or swim, whatever your favorite thing is, then I would say three days a week of resistance training and train your legs guys come on. Three days a week of some cardiovascular work. People might say well listen I'm in my 20s or 30s It's not about being worried about a heart attack, it's about maintaining blood flow to everything. The other cardio day sprint is really easy. Find a patch of land, sprint for 30 seconds to 45 seconds, then walk back for a minute to 90 seconds, sprint again, do that five to ten times. By the end you will have increased your speed, your VO2.