Strength training offers numerous benefits, particularly for women over 50. As we age, it becomes essential to preserve muscle mass, yet a balanced fitness routine should also incorporate cardio exercises. To help you optimize your workouts, we consulted fitness professionals for their top cardiovascular tips tailored for women in this age range.
Meet the experts: Tina Tang, C.P.T., a personal trainer based in Jersey City, NJ, and Denise Chakoian, a certified fitness trainer and owner of Core Cycle Fitness LaGree in Providence, RI.
“While strength training is vital for maintaining muscle mass as we age, cardio is just as crucial because it helps support heart and blood vessel health,” says Tang. “Heart disease remains the leading cause of death for women.” Below, discover how cardio can enhance your overall health during this stage in life, along with practical strategies to maximize your cardio workouts.
“Cardiovascular exercise strengthens your heart and lungs, which lowers the risk of heart disease and stroke,” explains Chakoian. Research links increased physical activity—often through low-impact cardio like walking—to a reduced risk of cardiovascular issues and lower risk factors like high blood pressure and high cholesterol.
“Cardio assists in managing blood pressure, blood sugar, and cholesterol levels as you grow older,” Chakoian confirms. “Additionally, it boosts mood and energy—crucial elements for everyone, especially beyond 50. Improved endurance makes daily tasks easier.”
Top Cardio Tips for Women Over 50
As your approach to cardio evolves in your 50s, it’s not about doing less but about how you engage in cardio. Here are effective strategies to enhance your cardio workouts.
Work Smarter, Not Harder
“After menopause, aspects like recovery and hormonal levels change,” Tang explains. “Therefore, the focus should be on consistent and strategic heart training instead of pushing hard every time.” Avoiding exhaustive workouts facilitates a more sustainable exercise routine. As you age, your body will require longer recovery periods, so take rest days between intense sessions to prevent setbacks.
Aim for Moderate Intensity
Most of your cardio workouts should be at a moderate intensity. “At this level, your heart rate increases, and you breathe more heavily, yet you should still be able to converse,” Chakoian states. “You should feel warm and slightly winded, but never exhausted or dizzy.”
According to the CDC, aim for 150 minutes of moderate-intensity cardio each week. Tang suggests trying to incorporate short bursts of higher intensity for about 10 to 15 minutes weekly to challenge your heart and improve long-term cardiovascular fitness.
Choose Activities You Enjoy
“The best cardio workout is one you can enjoy and stick to,” shares Tang. Chakoian emphasizes walking as a favorite option for women over 50. “It’s low-impact, integrates easily into daily life, and benefits heart health.” Walking not only strengthens your cardiovascular system but is also gentle on joints, crucial as you age. Walking outdoors, in particular, is beneficial for both physical and mental health.
Other low-impact options include biking, swimming, rowing, using an elliptical machine, and dancing, all of which provide excellent cardio without excessive joint strain.
Make It Fun
Listening to podcasts, audiobooks, or music can make your solo cardio sessions more enjoyable. Consider reserving interesting content just for your workouts to motivate you to return for more.
Workout with Friends
Exercising with friends or in a class can be very motivating. “You can hold each other accountable, making it more likely that you’ll attend the workout,” notes Chakoian. Joining a class can also introduce you to new people.
Change Your Scenery
If walking is your go-to cardio, switch up your scenery to maintain excitement. Try walking outdoors if you’re used to a treadmill, or explore new trails if you typically stick to the same route. Varying your environment can help combat boredom.
Pay Attention to Your Feelings
While fitness trackers can be useful for some, Tang highlights that how you feel post-workout is crucial. “You should feel challenged yet functional afterward. If cardio leaves you fatigued throughout the day or disrupts sleep, you may need to adjust your intensity or volume.” Ultimately, cardio should energize you, not drain you.
In conclusion, incorporating cardio into your fitness regimen is essential for women over 50. By applying these strategies, you can create a sustainable and enjoyable cardio routine that enhances your overall health while keeping you engaged and motivated.
