BY COACH NADIA POPOVA
Cardiovascular or simply cardio workouts are an amazing way to stay active and have a healthy heart. The more conditioned the heart gets, the less it beats. The less it beats, the longer it lasts. That’s the ultimate goal: keep our heart conditioned so it will last longer.
But if you have never done cardio, it’s best to follow some tips to ensure you are not doing any harm when starting a new workout program:
- Health Checkup: Prioritize your well-being by consulting with your doctor before starting any new workout program. It’s important to assess your physical capabilities and avoid potential issues.
- Choose What You Love: Find joy in your cardio workouts by selecting activities that you genuinely enjoy. Whether it’s walking in the park, swimming, cycling, or dancing, the key is to have fun while strengthening your heart.
- Opt for a personal trainer: if you decide to work out in a gym, the best thing you can do to ensure your workouts are effective and safe is to hire a personal trainer. A trainer has expertise in how to get maximum results while making sure their clients do not get any injuries or overtrain, which is definitely beneficial for anyone, especially for people over 60.
- Take Baby Steps: If you’re new to cardio or returning after a long break, start with low-intensity workouts. Take breaks and gradually increase the intensity at a comfortable pace. If you are unsure whether you can adjust the intensity on your own, again, it’s better to get guided by a trainer.
- Get a Fitness Bracelet: for cardio to be effective, you have to get your heart rate in the target zone, and nothing can help you better than a fitness bracelet that will measure your HR during a workout. But how do you know the target zone? According to the American Heart Association, the target heart rate for a moderate-intensity workout is about 50-70% of the maximum heart rate and about 70-85% of the maximum for an intensive workout. For people around 60, the maximum heart rate is 160 bpm, so the target zone is 80-136 bpm. If you’re a beginner, set your sights on the lower end of your target zone (around 50 %) and gradually increase intensity at a comfortable pace to up to 85 percent of your maximum heart rate.
- Don’t skip Warm-up and Stretching: Prioritize injury prevention by always incorporating warm-up exercises before your cardio session. Don’t forget to stretch afterward to ease your muscles – this helps feeling so much better and less sore even after a really rigorous workout.
- Stick to Good Nutrition: Support your cardiovascular system by maintaining a healthy diet. Include fresh fruits, vegetables, and healthy fats, and stay adequately hydrated with enough water – you should drink at least 6-8 full glasses of water daily.
- Be Consistent: Consistency is key to achieving long-term results. Aim to incorporate cardio workouts at least 3-4 times a week, gradually increasing the duration and intensity over time. If you find it hard to stay motivated and easily find excuses to skip workouts, hire a trainer! Part of their job is to keep you motivated and committed by cheering you up, diversifying workouts, and so on.
To find the best trainer in your area consider “ Send Me A Trainer”, led by Nadia Popova.
Send Me a Trainer’s team of experts delivers exceptional personal training and group fitness services tailored to each individual’s unique needs and abilities. We strive to be the best in the fitness industry and always go an extra mile to help our clients. Our trainers conduct monthly fitness assessments to ensure your progress and to adapt your plan according to your evolving needs. You’ll receive exceptional guidance and support on your fitness journey with us.
Best in Health,
Team SMAT
760-880-9904
