Ride, run, or swim thirty to forty minutes every other day, plus two hours on the weekend. The best way to achieve this goal is to have both a stationary bike and a road bike. When you can, ride outside; when you can’t, use the exercise bike in high gear (use a bike that provides the option of high magnetic resistance, which makes it hard to pedal—as if you were going uphill). After ten minutes, you should be sweating. If you ride on the street, go uphill for at least ten to fifteen minutes. Do this for about forty minutes every other day and for two hours on the weekend.
