This story is authored by NASM-certified personal trainer and performance coach, Keith Hodges, founder of Mind In Muscle Coaching in Los Angeles.
Cardio exercises should be part of everyone’s workout program because they not only oxidate fat for energy, but lower the risk of cardiovascular disease. Cardiovascular workouts are exercises that can be done with low or high intensity that require oxygen, whereas anaerobic exercises do not require oxygen. It is recommended to get at least 150 minutes a week of moderate intensity cardio for women of all ages.
Women over the age of 40 are not at a disadvantage by their age, and can do any form of cardiovascular exercises as long as they don’t have an injury that would hinder their performance. My top three forms of cardio for women over the age of 40 are running, rowing and biking (cycling). All of these forms of cardio exercise can be performed indoors or outdoors and performed in intervals or low-intensity steady-state to burn more calories.
Best Cardio Workouts For Heart Health
Running
Running torches calories during and after exercises, and is great for building cardiovascular endurance. How often you run all depends on your fitness level and how well you are recovering. Each one of your runs can be broken up into short, intense sprint intervals or longer distances at a slower pace. The key is to make sure you are hydrated, warmed up properly, and wearing the proper footwear to perform at your highest level.
Rowing
Rowing is an amazing full body exercise. It is one of the rare cardio exercises that also can help improve posture. It is low impact and will not cause as much wear and tear on the body like running can. It is also an amazing form of cardiovascular exercise for someone who would like to condition their body as well as strengthen the knee joints. Like running, rowing can be done in intense intervals or for longer distances to build cardiovascular endurance.
Biking
Biking is a very popular low impact form of cardiovascular exercise that will really burn calories. There is no foot contact with the ground, so it is great for those women who may have arthritic knees from running over the years. Biking will also help sculpt your lower body especially when biking uphill. I’d also recommend biking if you are recovering from a significant upper or lower body injury.
