FITNESS FOR THE HEART

In keeping with our Happy Hearts education this month, let's move on to Exercise...

I'm fairly certain that every adult out there knows that exercise is good for them...that it can improve their health in literally every way...so why don't we all do it?! That remains the question, however I  think that often times we don't allow ourselves to FEEL the benefit and/or we think we have to literally beat ourselves up during exercise for it to be "worth it". Just the other day, I remembered that I used to spend hours doing bootcamps, step classes etc where my heart rate was so high for way too long. I  was exhausted by the time it was over. Being an athlete, I  was used to this, but it t wasn't until I hired a trainer, that I learned I had really been doing things wrong in my aging years. 

Today, 2 years later, at the age of 44, I am in better shape than I  ever have been and I literally sweat less...yes, I  used to gauge our hard I worked based on my sweat level. Full transparency here. "Earn" the shower, I'd think to myself. Goodness, so glad those days are over. I  mean yes, sweating is beneficial and I  still love saunas, but not for the purpose that it used to mean to me. I  feel free...LOL! 

So let's talk about Fitness and Exercise...

Cardio (aerobic) exercise is one of the best ways to strengthen your heart, improve circulation, and boost overall cardiovascular health. There is also a HEAVY place for strength training here as well. We'll focus on the cardio piece in this post however. 

​Here’s a quick list of benefits as a refresher and then some exercise ideas to incorporate into your routine:

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Benefits of Cardio for Heart Health

1. Strengthens the Heart Muscle – Regular cardio helps the heart pump more efficiently.
2. Lowers Blood Pressure – Helps reduce strain on arteries.
3. Improves Circulation – Increases oxygen delivery to muscles and organs.
4. Boosts Good Cholesterol (HDL) – Helps remove bad cholesterol (LDL) from the bloodstream.
5. Helps Control Blood Sugar Levels – Reduces the risk of diabetes-related heart complications. Of GREAT importance! Also of great importance is the timing of the exercise. 
6. Supports Weight Management – A leaner body reduces stress on the heart.
7. Reduces Stress and Improves Mood – Releases endorphins, lowering stress hormones.

Best Cardio Workouts for a Stronger Heart

1. Steady-State Cardio (Moderate Intensity)

• Walking (Brisk Pace, 3-4 mph) – 30-45 minutes, 5x per week
• Cycling (Stationary or Outdoor) – 30-60 minutes, 3-5x per week
• Swimming – 30 minutes, 3-4x per week
• Rowing Machine – 20-30 minutes, 3-4x per week

💡 These ideas are best for beginners or those recovering from injuries.

2. High-Intensity Interval Training (HIIT) 
Short bursts of high-intensity work followed by rest periods. Do 2-3 HIIT sessions per week. 

• Example HIIT Routine:
  • 30 sec sprint → 30 sec walk (repeat 10-15x)
  • 45 sec jump rope → 15 sec rest (repeat 10x)
  • 20 sec mountain climbers → 10 sec rest (repeat 8-10x)
  • 20 second bicycle crunch → 10 sec +20 second jump squat → 10 sec rest   

                         (repeat 6-8x)
💡 Boosts heart function, burns more calories in less time.

3. Strength Training with Cardio Elements

• Circuit Training: Combine squats, lunges, push-ups, and rows with minimal rest.
• Kettlebell Swings: Great for explosive power and endurance.
• Battle Ropes: Engages full-body and raises heart rate quickly.
• High knees: with light hand weights alternating above head.
• Jumping Jacks: with light hand weights
• Front Punches with Fast Feet: using light hand weights. 
• Single Leg Bench Jumps: holding light weights. (one foot on bench, one foot on floor. Small jumps where foot on bench comes up 1-2 inches.)

💡 Strengthens muscles while keeping heart rate elevated.

4. Low-Impact Cardio (Great for Joint Health)

• Elliptical Training – Gentle on knees while keeping heart rate up.
• Water Aerobics – Resistance plus cardio without joint strain.
• Hiking (Inclined Walks) – Builds endurance and cardiovascular strength.
• Cycling (Stationary or Outdoor) – Gentle on knees while keeping heart rate up.

💡 Ideal for those with joint pain or recovering from injuries.

How Much Cardio is Ideal?

• For General Heart Health: 150 minutes/week of moderate-intensity OR 75 minutes of high-intensity cardio.
• For Weight Loss & Improved Fitness: 200-300 minutes/week.
• For Maximum Heart Benefits: A mix of steady-state cardio, HIIT for variety & strength training. Such as light walking for 30-60 minutes x 5 days a week + 2 HIIT sessions + 3 strength training sessions.
• Up-level your walking by adding a weighted vest! I  like these two. 
  • This one  here :  https://amzn.to/3QjPL9c
  • Next one here: https://amzn.to/41gDOrj 

​Remember that for steady state cardio, all movement counts...it doesn't always need to be at the same time, but purposeful. Maybe you do shorter walks of 10 minutes after each meal to help with blood sugar regulation, maybe you decide to set your watch to every hour to get up and move for 10-15 minutes. Maybe you decide to set a step goal and choose to get a jump start in the morning and then let your added movement throughout the day help you get the rest of your steps in. Make it work for you and your schedule, but just make sure you do it! 

Tips for Success
✔ Warm-Up & Cool Down – Prevents injury and supports heart function.
✔ Monitor Heart Rate – Aim for 50-85% of your max heart rate (220 - age = max HR).
✔ Stay Consistent – Regular movement is key, even if it’s just walking daily.
✔ Hydrate & Eat Well – A balanced diet supports heart health. See this post for those tips.
✔ Listen to Your Body – Avoid overtraining and allow recovery days. De-load weeks are helpful and ok, so long as you get right back to your regular routines. I  like to say, taking more than 3 days off makes it harder to jump back in, unless you have you been exercising for many years. Just be mindful and still include regular movements and activities of daily living (ADL's) in. 

Would you like you like help planning out an exercise routine based on your fitness level and goals? We have many programs where we combine our regular nutrition coaching (we can often use preventative health benefits from your insurance for this part of our programs) + fitness programming  & training for our clients and we work with people all over the world! Reach out to us if you'd like help! 

~with Love & Strength, Missy