Heart-Healthy Fitness Cheat Sheet for Women Over 40: 4 Tried-and-True Basics

cardio heart health Feb 15, 2024

Embarking on a fitness journey after 40 can be a game-changer, especially when prioritizing heart health. To help you navigate this empowering path, I've crafted the ultimate heart-healthy fitness cheat sheet. These four tried-and-true basics will not only boost your overall health but specifically contribute to a stronger and healthier heart.

  1. Cardiovascular Exercise for Heart Health: The foundation of a heart-healthy fitness routine begins with cardiovascular exercise. For women over 40, I recommend aiming for a minimum of 150 minutes of light-moderate cardio. That's just 30 minutes a day, five times a week – a manageable goal with incredible benefits for your heart. For an in-depth understanding of the science behind it, grab your gift copy of our latest resource, "In the Zone: Fast Track Your Fitness with Heart Rate Training" 

  2. Strength Training to Support Heart Health: Complementing your cardio routine, incorporate total body workouts with weights at least twice a week. Ensure the weights are heavy enough to challenge your muscles and promote overall strength. Strength training not only enhances muscle tone but also supports heart health by improving metabolism and aiding in weight management. Feel free to add more strength workouts to your routine if you find yourself enjoying the process.

  3. Gradual Intensity Increase: Once you've established a baseline of cardio fitness, it's time to take it up a notch. Gradually increase the intensity and duration of your workouts. This could involve incorporating interval training or extending the time you spend on your favorite activities. By challenging yourself, you keep your heart in top-notch condition and continue to experience positive fitness outcomes.

  4. Move More, Sit Less for Heart Health: Breaking up prolonged periods of sitting is vital for heart health. Be intentional about incorporating more movement into your daily life. Opt for the stairs, take short walks during breaks, and introduce stretching exercises to counteract sedentary habits. These small, consistent actions can significantly contribute to a healthier heart and increased overall well-being.

By putting these four heart-healthy basics on "repeat" in your fitness routine, you're not just investing in your overall health; you're prioritizing the well-being of your heart. Consistency is the key to reaping the rewards, and with each workout, you'll be enhancing your energy levels, fostering better health, and fortifying your heart. So, let's make heart health a priority, and together, we'll journey toward more vibrant, energetic, and heart-healthy living!


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