Cardio Zones, Fish, & Grit
Not a "One And Done"
Could your favorite hobby be the culprit?
Taking care of your heart isn’t a “one and done” kind of thing.
Your heart health is important for staying strong, full of energy, and enjoying ALL the things you love to do.
And keeping your heart strong and healthy is a lifelong journey.
It’s something you need to make a regular part of your life—just like taking a shower or clipping your nails. 😉
The good news? It’s not as hard as it might seem.
You just need to be intentional about it!
Why This Matters
Heart disease is the leading cause of death for women, with the risks dramatically rising in midlife.
The stats say that while one in thirty-one women will die from breast cancer, one in approximately two to three women will die from heart disease or stroke. Eating and exercising for a stronger heart could very well save your life!
FITNESS SIMPLIFIED
Have you heard of cardio zones?
They measure how hard your body works based on your maximum heart rate. These zones range from 1 to 5, with 1 being low intensity and 5 being high intensity.
Fitness Tip to Build a Strong & Healthy Heart
Train All Cardio Zones (Zones 1-5)
To build a strong and healthy heart, you should train ALL the cardio zones, 1-5.
Not sure what that means or how to do it?
You’re not alone! 🤷🏼♀️
Here's what you need to know:
- Don't get hung up on the numbers. It's simpler than you think!
- If you're walking every day, you're already hitting zones 1-2. Great job!
- Strength training for 20-30 minutes, 2-3 days a week, can cover zones 2-4.
- Push your intensity a couple of times during these workouts and you’ll check off zones 4-5.✅
You do NOT need to do separate cardio workouts to train your heart!Performing a strength training workout as a circuit is a great way to get your heart rate up!Incorporating higher intensity exercises into your workout will also boost your cardiovascular output.
A great example of this type of exercise is squat jumps.
Bonus: Squat jumps not only help build up cardiovascular stamina, they also build lower body strength, power, coordination, AND balance. Score!
Squat Jumps
- While maintaining good torso posture, swing your arms down and back as you sink into a squat.
- Rapidly swing your arms back forward and up as you thrust powerfully through your legs to stand up fast.
- Once you’ve jumped off the floor, make sure to land softly with good leg alignment, and return back to the first position.
Extra tip: Make sure you spend at least 2-3 weeks mastering your technique with the basic squat FIRST. Then gradually add in a bit more speed and reflex control, both going UP and dropping DOWN. Nothing should hurt or feel out of control.
Then, if that’s going well, you can try doing a few squat jumps.
Did You Know...
- Exposing your heart and lungs to each of these Cardio Zone intensities over the course of the month is going to create a much healthier cardiovascular system.
- You need to have a solid foundation of strength and stability before moving to Cardio Zone 5, not just your heart and lungs, but your muscles, tissues, and bones need to be able to handle the workload at this higher intensity. Right now, you might not spend any time there.
- Most cardio workouts are steady-state, meaning you keep an elevated heart rate throughout the entire session. However, interval training can be even better for strengthening your heart. This involves reaching a high heart rate, taking a brief rest, and then repeating. It forces your heart to recover more quickly and builds endurance.
NUTRITION SIMPLIFIED
Remember when fats were the enemy?
Then the late '90s rolled around, and we learned that some fats—like Omega-3s—are actually really good for us.
Nutrition Tip to Build a Strong & Healthy Heart
Eat More Omega-3s!
Omega-3s are a type of polyunsaturated fat that’s great for your heart.
To really see the benefits, aim for 2–3 grams of Omega-3s daily.
If you have high blood pressure, the American Heart Association actually recommends you shoot for closer to 3 grams.
How can you reach 2-3 grams daily? Here are some easy options:
- Eat fatty fish (like salmon or mackerel) 2–3 times a week. A 4 ounce serving is going to provide you with high amounts of the important DHA and EPA.
- Add 1–2 tablespoons of flax meal, chia seeds, walnuts, or soybeans to your meals daily. A Tbsp of flaxseed will give you about 2.5 g of Omega-3’s.
- Snack on seaweed. Seaweed has both EPA and DHA - so really important for vegetarians or vegans.
- Take a supplement with at least 30% EPA and DHA
To help you reach your Omega-3 intake, here’s a delicious and simple recipe:
Chili Rubbed Salmon with Avocado Tomato Salsa
More ideas for getting Omega-3s:
- Add tinned oily fish, like mackerel or sardines, to your salad
- Add 1 Tbsp of ground flax meal to your daily smoothie
- Top your yogurt with a small handful of walnuts and chia seeds
MINDSET SIMPLIFIED
The truth is that improving your cardiovascular health actually requires you to have two types of stamina:
Physical stamina AND Mental stamina.
If you’ve ever run a half or a full marathon, you know it’s as much about your mental stamina as your cardiovascular stamina!
Stamina is defined as “the ability to sustain prolonged physical or mental effort”.
When things get challenging in Cardio Zones 3, 4 and 5, mental stamina (aka grit!) and determination will help you get across the finish line.
Mental stamina is like a muscle too—the more you work on it, the stronger it gets!
Mindset Tip to Build a Strong & Healthy Heart
Build Your Mental Stamina!
THE TAKEAWAY
Building a strong and healthy heart is a lifelong journey that starts with simple, daily actions.
- Train All Cardio Zones (Zones 1-5)
- Eat More Omega-3’s
- Build Your Mental Stamina
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 404: Can Certain Exercises Lower Blood Pressure?
Ep 333: Training Your Cardio Zones for a Healthy Cardiovascular System
Ep 386: The Wake-Up Call His Fitness Saved His Life
SPECIAL RESOURCE
Looking for another quick & efficient full body routine? This 15 minute routine has minimal jumping and is perfect for beginners. This at-home workout will get your heart rate up and boost your metabolism in just 15 minutes. No equipment is needed, and you can do this workout anywhere. Perfect for the holidays!
15 MIN Cardio Workout for Beginners.
Until next week... Be strong
