The best heart disease strategies for chopped interruption

Share my thoughts on heart disease during the menopause period the best heart strategy.

Hello friends! How are you? I hope your morning will be a great start! How was the weekend? We went to my brother’s wedding, which was great and wonderful (I will share the photos in the Fray Fakes!), And I just enjoyed a low weekend. I fell into some spring cleaning and enjoy the beautiful weather abroad.

To publish today, I wanted to chat a little about Cardio. I feel that there is a lot of heart noise * now.

“Stop doing all heart disease! You just have to walk.”

“Cardio spoils your hormones!”

“Hiit is the devil!”

The truth is that heart disease is good … It is healthy for your heart, you know … but You just have to be strategic about the type of heart you do, as you are on your health journey, and the number of times you do. The big factor is menopause and things that change over time.

Night Night: menopause is 8-10 years before menopause (where you have no 12-month cycle) and hormone levels begin to change. I don’t think I am there – I am forty years old in November – but I know that he was just around the corner and that many of my friends are in the reader in this beautiful place.

During menopause, it is common to note changes in energy levels, recovery time and how our bodies respond to different types of exercises. Power training remains the most important form of exercise during this stage, as it helps to maintain lean muscle mass, support bone density, and maintain metabolism. However, Cardio is still playing a fundamental role – it may need to look a little different from what it was in the twenties and thirties.

I think we can all remember the time when the high -density heart hours were our lives. I was taking several consecutive air seasons, or spending hours on the star star with a supported text book. My hormones were also chaos. Thank you, Lord, these days have ended.

During menopause, I think it is important to be strategic, Focus on the movement that supports hormonal balance, stress management, and longevity while maintaining inflammation under examination. I wanted to chat about the best heart disease strategies to integrate into your routine during this transition. *As always, talk to the doctor before making any changes in fitness.*

The best heart disease strategies for chopped interruption

1. Walking and walking: cute but effective

Walking is one of the most disguised heart forms, and during menopause, it is Gamechanger. It helps to manage stress, supports cardiovascular health, and maintains cortisol (our tension hormone) from high height.

It aims to 8,000-10,000 steps per day as a general goal. If this goal looks impossible, review your foundation location, and try adding 1000 steps every few days until you reach your goal.

Try walking long distances or walking slope to increase intensity while keeping it friendly to the joint.

Outdoor walking also enhances mood and supports biological rhythm regulation, which improves sleep quality. It is a great way to support job and comprehensive movement.

2. Timeline payments: short shirts of severity

While the long HIit sessions may not be useful during menopause due to their effect on stress hormones, short and controlling throats can be a great way to increase fitness and blood vessels without bypassing the system.

Try this: while walking or cycling session, add 30-60 seconds from a faster pace or slope, then recover for 1-2 minutes and repeat for 5-8 rounds.

Sprints Hill Sprints, stairs climbing or bicycle race are excellent options.

Focus on quality on the quantity-I will take 2-3 sessions per week, as a maximum.

3. Region 2 Heart: Building the Base of Tolerance

Cardio refers in area 2 to maintain a moderate voltage level, where you can still have a conversation but you feel a little challenge. This type of heart disease helps improve metabolism, metotochondria health, and endurance – all of them are necessary during menopause. Check out everything about Cardio Zone 2 here.

Examples: brisk walking, ease of cycling, rowing, or light running.

It aims for 45-60 minutes, 2-3 times a week.

Maintaining it with less intense prevents excessive stress while continuing to provide health benefits to the heart.

4. Power training circuits with heartache

Since strength training is very important in menopause, combining it with short heart structures can increase efficiency and maintain exercises.

Build your exercise with compound strength movements (squatting, Deadlifts, presses) followed by 30 seconds of the heart (jump rope, rowing, or steps).

This method keeps the heart rate high while giving priority to building muscle.

5. Dancing or low -impact heart

For those who do not like traditional heart disease, finding ways to move this feeling is essential. Dance or reversal exercises (Termolin mini) or swimming are excellent options that make the body move without excessive stress on the joints.

Try Cardio Dance Session for 20-30 minutes several times a week. My favorite is the sculpture community! You can Use this link to try it for freeeeee.

The apostasy is great for lymphatic drainage and a friendly heart heart. Everything about the apostasy here.

Swimming can be a sedative of the pain joints and continues to provide a full body exercise.

Create a balanced heart disease plan during the menopause period

The rounded approach guarantees that you get the benefits of cardiovascular training without increasing your body load.

This is a weekly sample schedule:

Monday: Power Training + Short Ways (for example, Sprints Walk Walk)

Tuesday: District 2 Heart (Walking, Bicycle Ride, or Light Running for 45 minutes)

Wednesday: Forced Power Training + low -impact heart (dance or swim

Thursday: comfort or kind walking

Friday: Power Training + Short Cardiac Etrus

Saturday: Walking long distances or heart disease session 2 longer

Sunday: comfort or moving on (yoga, expansion, walking)

So, tell me, friend: What is your favorite way to get heart disease these days? How many times do you integrate heart exercises or walk? I try to walk every day and My walking pillow It is the only way you reached my goal.

xo

Gina

The exercises I love can try for free