Train Your Heart

Let’s Clear Something Up First

If “heart health” instantly makes you think of long, miserable runs or obsessing over calories burned, we get you! We’ve all been exposed to that logic, but the good news is…that’s entirely wrong! A healthy heart isn’t built on one machine, one workout, or one version of “fitness.” It’s built through balance: moving your body in different ways, giving it time to recover, and managing stress so your heart isn’t constantly in fight-or-flight mode.

Cardio Is About Endurance, Not Exhaustion

We’ve all heard the old adage, “It’s a marathon, not a sprint.” Cardio gets a bad rap because people think it has to be intense, miserable, or endless - aka a sprint. But the real goal of cardio is endurance, helping your heart get stronger so it can pump blood more efficiently and support you throughout the day.

Some days, cardio should feel smooth and sustainable. Other days, it should feel challenging, but not like you’re about to pass out on the gym floor. That’s where heart rate zones come in. You don’t need numbers or charts—just this idea:

• Sometimes you should feel like you could keep going
• Sometimes you should feel pushed, but still in control
  
  

Mixing those feelings is what helps your heart adapt and grow stronger over time.

According to the American Heart Association, regular cardiovascular activity supports lower blood pressure, better circulation, and reduced risk of heart disease. Plus, it helps improve your mood and energy levels. Remember what Elle Woods in Legally Blonde said, “Exercise gives you endorphins. Endorphins make you happy.”  That’s why cardio shows up in so many forms, from walking and cycling to dance-based classes and athletic conditioning.

And yes, group workouts help here. When cardio feels like an experience instead of a chore, consistency gets way easier.

Strength Training Makes Your Heart Work Smarter

This is the part a lot of people overlook, but strength training is a huge piece of heart health.

Building muscle helps your body use oxygen more efficiently, improves blood sugar regulation, and reduces strain on your heart during everyday movements. Basically, strength training teaches your heart how to do more with less stress.

Think about it this way: when your body is stronger, your heart doesn’t have to overcompensate just to get through daily tasks. Carrying groceries, climbing stairs, and keeping up with life all get easier.

The CDC recommends combining strength training with cardio for optimal cardiovascular health, and for good reason. These two aren’t opposites—they’re partners. And you don’t need to lift heavy or train like an athlete. You just need movements that challenge your muscles, support good form, and progress over time. That’s it.

Recovery Is Where Heart Health Actually Sticks

Here’s the part we need to talk about more: recovery isn’t optional.

Stress, poor sleep, and constant overtraining keep your heart in a state of tension. Over time, that raises blood pressure, increases inflammation, and makes it harder for your body to fully recover—mentally and physically.

Recovery supports your nervous system, which directly impacts heart health. When your body knows how to relax, your heart can regulate itself better. That balance between effort and ease? That’s where resilience is built.

This is why intentional rest, quality sleep, and therapies like heat, cold, compression, and red light aren’t “extra.” They’re part of the process.

And if you have access to recovery tools—like the Recovery areas we’ve built into Fitness Connection—use them. Your heart benefits from slowing down just as much as it does from pushing hard.

A Simple 30-Minute Heart-Healthy Workout

Now, we understand this can seem overwhelming, especially for beginners. So, we’re here to help. Here’s a quick workout that hits that cardio balance without overthinking. 

• Warm-Up (5 minutes)
  
  • Easy cardio—walk, bike, or row. 
  • You should be able to breathe comfortably and ease into movement.
• Strength + Cardio Circuit (20 minutes – repeat twice)

Rest as needed, but stay moving.

• Squats or goblet squats – 12 reps
• Push-ups or chest press – 10 reps
• Rows (machine or dumbbells) – 12 reps
• Reverse lunges – 10 reps per leg
• Cardio burst (bike, sled, fast walk) – 60 seconds

• Recovery (5 minutes)
  
  • Stretch, breathe, and slow your heart rate down.
  • If available, finish with compression, heat, or red light therapy.

This is heart health training that supports strength, endurance, and recovery—all in one session.

Train Your Heart for the Long Game

You don’t need perfection. You don’t need extremes. You need a routine that supports you—physically, mentally, and emotionally.

When cardio, strength, and recovery work together, your heart doesn’t just keep up, it gets stronger, steadier, and more resilient. Heart health training is about building something that lasts, not something that burns you out.

And wherever you’re starting from? That’s already enough.