I don't place as much emphasis on cardio but try to get in at least hour nearly every day about 5-6 days per week of cardio. Do a lot of HITT training.I also have some bad knees from overdoing it in HS and don't want to make them worse. Still run with my gf several times per week.
I would rather lift but don't want to look like Arnold..just lean, ripped, athletic look.
That being said I'm faster and better shape cardio wise than 90% of the men in the general population in my age group but with the shape the average American male is today that is not saying much.
“I also have some bad knees from overdoing it in HS and don’t want to make them worse.”
Aah. Well, that explains it. I have similar troubles for similar reasons. I used to run cross country and did every track event from the 400 onwards. Used to race against the sprinters to the same folks I had to face in cross country in the 3000. Did that for two years - that’s really too much to do in a meet.
Mostly I swim these days. Keeps me fit. Last I ran, I did a 10k in around 45 minutes, so that should give you an idea of where I used to be at my best.